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7-Day Muscle Gain Meal Plan for Men (3,000 Calories)

Men3,000 kcalAmerican foodsHigh protein

Overview

Building muscle requires three things: progressive strength training, enough protein and a small calorie surplus. This 3,000-calorie plan gives most active men a surplus of about 250–500 calories per day with roughly 210–220 g of protein, which suits men weighing around 200 lb (90 kg). Lighter men can swap one snack for fruit to lower protein and calories slightly.

Each day has three main meals, a daily protein shake and an extra calorie-dense snack. Aim to gain about 0.25–0.5% of your body weight per week, which is about 0.5–1 lb (0.2–0.45 kg) for most men. Faster gains are usually mostly fat.

Daily targets

Calories3,000
Protein218 g29% of calories
Carbs330 g44%
Fat89 g27%

These are weekly averages. Each day is a little different so you get variety. Not sure if this calorie level is right for you? Get your personal number in 30 seconds with the plan builder and then add or remove a snack to match. Use the lb/ft – kg/cm switch at the top of the page to see food weights in ounces or grams.

Your 7-day meal plan

Portions are already adjusted to hit the daily calorie target. Meat and fish weights are cooked weights. Season freely with herbs, spices, garlic, lemon, mustard, hot sauce and salsa: they add flavor with almost no calories.

Day 1

Breakfast: Peanut Butter Banana Protein Oatmeal678 kcal · P 49 g · C 87 g · F 17 g

  • ¾ cup rolled oats (dry)
  • 1 scoop whey protein
  • 1½ medium banana
  • 1½ tbsp peanut butter

Cook oats with 1 cup water for 2–3 minutes. Remove from heat and stir in protein powder with a splash of water or milk. Top with sliced banana and peanut butter.

Lunch: Chicken Burrito Bowl887 kcal · P 84 g · C 89 g · F 19 g

  • 7 oz grilled chicken breast
  • 1 cup cooked brown rice
  • ¾ cup black beans
  • ¼ avocado
  • 3 tbsp plain Greek yogurt
  • ¼ cup salsa & lettuce

Batch-cook rice and chicken on Sunday. Assemble bowls in containers. Greek yogurt works as a high-protein sour cream.

Dinner: Sirloin Steak, Sweet Potato & Green Beans663 kcal · P 63 g · C 50 g · F 23 g

  • 7 oz sirloin steak
  • 1½ medium sweet potato
  • 1½ cup green beans
  • 1½ tsp butter

Season steak and pan-sear 3–4 minutes per side. Microwave the sweet potato for 5–6 minutes. Steam green beans and finish with butter.

Snack: Whole-Wheat Bagel with Peanut Butter498 kcal · P 20 g · C 74 g · F 14 g

  • 1½ whole-wheat bagel
  • 1½ tbsp peanut butter

Toast the bagel and spread thinly. Great pre-workout fuel.

Snack: Low-Fat Chocolate Milk274 kcal · P 12 g · C 43 g · F 4 g

  • 1½ cup low-fat chocolate milk

A classic recovery drink after training.

Day 1 total ≈ 3,000 kcal · Protein 228 g · Carbs 343 g · Fat 78 g

Day 2

Breakfast: Banana Oat Protein Pancakes710 kcal · P 44 g · C 97 g · F 18 g

  • ¾ cup rolled oats (dry)
  • 1½ medium banana
  • 2¾ large eggs
  • ¾ cup liquid egg whites
  • 1½ tbsp pure maple syrup

Blend oats, banana, eggs and egg whites until smooth. Cook small pancakes on a non-stick pan for 2 minutes per side. Top with maple syrup.

Lunch: Grilled Chicken Quinoa Salad738 kcal · P 72 g · C 51 g · F 27 g

  • 7 oz grilled chicken breast
  • 4¼ cup mixed salad greens
  • 1½ cup cherry tomatoes & cucumber
  • ¾ cup cooked quinoa
  • ¼ avocado
  • 2¾ tbsp light vinaigrette

Grill chicken seasoned with garlic powder, paprika, salt and pepper. Slice and add to greens with vegetables, quinoa and avocado. Dress just before eating.

Dinner: Chicken & Vegetable Stir-Fry with Brown Rice794 kcal · P 72 g · C 73 g · F 21 g

  • 7 oz chicken breast strips
  • 2¾ cup stir-fry vegetables
  • 2¾ tsp sesame or olive oil
  • 1½ tbsp low-sodium soy sauce
  • 1 cup cooked brown rice

Stir-fry chicken in oil until browned, add vegetables for 4 minutes, then soy sauce, garlic and ginger. Serve over rice.

Snack: Banana Berry Oat Smoothie492 kcal · P 18 g · C 87 g · F 8 g

  • 1½ medium banana
  • ¾ cup frozen berries
  • 1½ cup 1% milk
  • ¼ cup rolled oats

Blend everything with a few ice cubes.

Snack: Apple & Peanut Butter267 kcal · P 6 g · C 39 g · F 11 g

  • 1½ medium apple
  • 1½ tbsp peanut butter

Slice the apple and dip.

Day 2 total ≈ 3,000 kcal · Protein 211 g · Carbs 347 g · Fat 86 g

Day 3

Breakfast: Breakfast Burrito637 kcal · P 43 g · C 55 g · F 28 g

  • 1½ 8-inch whole-wheat tortilla
  • 3 large eggs
  • ½ cup black beans
  • 1½ oz reduced-fat cheese
  • 3 tbsp salsa

Scramble the eggs, warm the beans, and roll everything in the tortilla. Make 5 at once, wrap in foil and freeze for busy mornings.

Lunch: Salmon Quinoa Power Bowl844 kcal · P 64 g · C 63 g · F 38 g

  • 7½ oz baked salmon
  • 1¼ cup cooked quinoa
  • 1½ cup roasted broccoli
  • 1½ tsp olive oil

Roast salmon and broccoli at 400°F (200°C) for 12–15 minutes on one tray. Serve over quinoa with lemon.

Dinner: Turkey Meatballs & Whole-Wheat Spaghetti775 kcal · P 60 g · C 84 g · F 23 g

  • 7½ oz 93% lean turkey meatballs
  • 1½ cup cooked whole-wheat spaghetti
  • ¾ cup marinara sauce
  • 1½ cup side salad

Mix ground turkey with egg, garlic, Italian seasoning and a little breadcrumb. Bake meatballs at 400°F (200°C) for 18 minutes. Serve over pasta with marinara.

Snack: Whole-Grain Cereal with Milk460 kcal · P 18 g · C 84 g · F 6 g

  • 2¼ cup whole-grain cereal
  • 1½ cup 1% milk

Choose a cereal with at least 5 g of fiber per serving.

Snack: Beef Jerky & Banana284 kcal · P 21 g · C 46 g · F 2 g

  • 1½ oz lean beef jerky
  • 1½ medium banana

Great before a workout.

Day 3 total ≈ 3,000 kcal · Protein 207 g · Carbs 333 g · Fat 97 g

Day 4

Breakfast: Scrambled Eggs, Toast & Orange628 kcal · P 51 g · C 67 g · F 18 g

  • 3 large eggs
  • ¾ cup liquid egg whites
  • 3 slices whole-wheat toast
  • 1½ medium orange

Whisk eggs with egg whites and a pinch of salt and pepper. Scramble on low heat in a non-stick pan with cooking spray. Serve with toast and an orange.

Lunch: Lean Beef & Bean Chili673 kcal · P 55 g · C 60 g · F 19 g

  • 2¼ cup chili made with 93% lean beef, beans & tomatoes
  • 1½ cup side salad

Brown 1 lb (450 g) lean beef, add onion, 2 cans beans, 1 can crushed tomatoes and chili spices. Simmer 30 minutes. Makes 4 servings and freezes well.

Dinner: Sheet-Pan Chicken Fajitas793 kcal · P 73 g · C 55 g · F 27 g

  • 7½ oz chicken breast strips
  • 2¼ cup bell peppers & onions
  • 3 small flour tortillas
  • 3 tsp olive oil

Toss chicken and vegetables with oil and fajita seasoning. Roast at 425°F (220°C) for 20 minutes. Serve in warm tortillas with salsa.

Snack: Whole-Wheat Bagel with Peanut Butter516 kcal · P 21 g · C 76 g · F 15 g

  • 1½ whole-wheat bagel
  • 1½ tbsp peanut butter

Toast the bagel and spread thinly. Great pre-workout fuel.

Snack: Rice Cakes with Peanut Butter389 kcal · P 12 g · C 33 g · F 24 g

  • 3 plain rice cakes
  • 3 tbsp peanut butter

Calorie-dense snack for muscle gain.

Day 4 total ≈ 3,000 kcal · Protein 212 g · Carbs 292 g · Fat 103 g

Day 5

Breakfast: Veggie & Cheddar Omelet631 kcal · P 44 g · C 29 g · F 37 g

  • 4½ large eggs
  • 1½ cup bell pepper, onion & spinach
  • 1½ oz shredded cheddar
  • 1 slice whole-wheat toast

Sauté the vegetables for 3 minutes, pour in beaten eggs, cook until set, add cheese and fold. Serve with toast.

Lunch: Chicken Burrito Bowl902 kcal · P 85 g · C 91 g · F 19 g

  • 7½ oz grilled chicken breast
  • 1 cup cooked brown rice
  • ¾ cup black beans
  • ¼ avocado
  • 3 tbsp plain Greek yogurt
  • ¼ cup salsa & lettuce

Batch-cook rice and chicken on Sunday. Assemble bowls in containers. Greek yogurt works as a high-protein sour cream.

Dinner: Baked Salmon, Rice & Asparagus697 kcal · P 56 g · C 59 g · F 25 g

  • 7½ oz salmon fillet
  • 1 cup cooked jasmine rice
  • 1½ cup asparagus

Bake salmon and asparagus with lemon, garlic and dill at 400°F (200°C) for 12–15 minutes.

Snack: Banana Berry Oat Smoothie513 kcal · P 19 g · C 91 g · F 9 g

  • 1½ medium banana
  • ¾ cup frozen berries
  • 1½ cup 1% milk
  • ¼ cup rolled oats

Blend everything with a few ice cubes.

Snack: Trail Mix257 kcal · P 7 g · C 23 g · F 16 g

  • ¼ cup nuts, raisins & seeds

Measure it — trail mix is easy to overeat.

Day 5 total ≈ 3,000 kcal · Protein 211 g · Carbs 293 g · Fat 106 g

Day 6

Breakfast: Peanut Butter Banana Protein Oatmeal742 kcal · P 54 g · C 95 g · F 19 g

  • ¾ cup rolled oats (dry)
  • 2 scoops whey protein
  • 1½ medium banana
  • 1½ tbsp peanut butter

Cook oats with 1 cup water for 2–3 minutes. Remove from heat and stir in protein powder with a splash of water or milk. Top with sliced banana and peanut butter.

Lunch: Chicken Caesar Wrap with a Pear782 kcal · P 66 g · C 81 g · F 22 g

  • 6½ oz grilled chicken breast
  • 1½ 8-inch whole-wheat tortilla
  • 1½ cup chopped romaine
  • 2¼ tbsp light Caesar dressing
  • 1½ tbsp grated Parmesan
  • 1½ medium pear

Toss romaine with dressing and Parmesan, add sliced chicken and wrap tightly.

Dinner: Lean Burger with Side Salad711 kcal · P 60 g · C 46 g · F 30 g

  • 8 oz 93% lean beef patty
  • 1½ whole-wheat bun
  • 1½ cup lettuce, tomato & onion
  • 3¼ cup side salad with vinaigrette

Grill or pan-cook the patty to 160°F (71°C). Use mustard and pickles instead of high-calorie sauces.

Snack: Whole-Grain Cereal with Milk474 kcal · P 19 g · C 87 g · F 6 g

  • 2¼ cup whole-grain cereal
  • 1½ cup 1% milk

Choose a cereal with at least 5 g of fiber per serving.

Snack: Beef Jerky & Banana292 kcal · P 22 g · C 47 g · F 2 g

  • 1½ oz lean beef jerky
  • 1½ medium banana

Great before a workout.

Day 6 total ≈ 3,000 kcal · Protein 221 g · Carbs 355 g · Fat 79 g

Day 7

Breakfast: Banana Oat Protein Pancakes758 kcal · P 46 g · C 104 g · F 20 g

  • ¾ cup rolled oats (dry)
  • 1½ medium banana
  • 3 large eggs
  • ¾ cup liquid egg whites
  • 1½ tbsp pure maple syrup

Blend oats, banana, eggs and egg whites until smooth. Cook small pancakes on a non-stick pan for 2 minutes per side. Top with maple syrup.

Lunch: Turkey & Swiss Sandwich with an Apple698 kcal · P 57 g · C 82 g · F 14 g

  • 3 slices whole-grain bread
  • 6 oz sliced turkey breast
  • 2 slices Swiss cheese
  • 1½ cup lettuce & tomato
  • 1½ medium apple

Build the sandwich with mustard instead of mayo to save calories. Pack the apple for dessert.

Dinner: Chicken & Vegetable Stir-Fry with Brown Rice848 kcal · P 76 g · C 78 g · F 22 g

  • 7½ oz chicken breast strips
  • 3 cup stir-fry vegetables
  • 3 tsp sesame or olive oil
  • 1½ tbsp low-sodium soy sauce
  • 1 cup cooked brown rice

Stir-fry chicken in oil until browned, add vegetables for 4 minutes, then soy sauce, garlic and ginger. Serve over rice.

Snack: Protein Shake180 kcal · P 36 g · C 4 g · F 3 g

  • 2 scoops whey protein
  • 2¼ cup water or ice

Shake and drink, ideally after training.

Snack: Whole-Wheat Bagel with Peanut Butter518 kcal · P 21 g · C 76 g · F 15 g

  • 1½ whole-wheat bagel
  • 1½ tbsp peanut butter

Toast the bagel and spread thinly. Great pre-workout fuel.

Day 7 total ≈ 3,000 kcal · Protein 237 g · Carbs 345 g · Fat 74 g

Weekly grocery list

Approximate amounts for one person for 7 days. Buy a little extra produce in case portions vary.

ItemTotal for the week
1% milk6 cup
8-inch whole-wheat tortilla3
93% lean beef patty8 oz
93% lean turkey meatballs7½ oz
Swiss cheese2 slices
asparagus1½ cup
avocado1
baked salmon7½ oz
bell pepper, onion & spinach1½ cup
bell peppers & onions2¼ cup
black beans1¾ cup
butter1½ tsp
cherry tomatoes & cucumber1½ cup
chicken breast strips22 oz
chili made with 93% lean beef, beans & tomatoes2¼ cup
chopped romaine1½ cup
cooked brown rice4¼ cup
cooked jasmine rice1 cup
cooked quinoa1¾ cup
cooked whole-wheat spaghetti1½ cup
frozen berries1½ cup
grated Parmesan1½ tbsp
green beans1½ cup
grilled chicken breast28 oz
large eggs16¼
lean beef jerky3 oz
lettuce & tomato1½ cup
lettuce, tomato & onion1½ cup
light Caesar dressing2¼ tbsp
light vinaigrette2¾ tbsp
liquid egg whites2¼ cup
low-fat chocolate milk1½ cup
low-sodium soy sauce3 tbsp
marinara sauce¾ cup
medium apple3
medium banana12
medium orange1½
medium pear1½
medium sweet potato1½
mixed salad greens4¼ cup
nuts, raisins & seeds¼ cup
olive oil4½ tsp
peanut butter11¾ tbsp
plain Greek yogurt5¾ tbsp
plain rice cakes3
pure maple syrup3 tbsp
reduced-fat cheese1½ oz
roasted broccoli1½ cup
rolled oats¾ cup
rolled oats (dry)3 cup
salmon fillet7½ oz
salsa3 tbsp
salsa & lettuce¾ cup
sesame or olive oil5¾ tsp
shredded cheddar1½ oz
side salad3 cup
side salad with vinaigrette3¼ cup
sirloin steak7 oz
sliced turkey breast6 oz
small flour tortillas3
stir-fry vegetables5¾ cup
water or ice2¼ cup
whey protein5 scoops
whole-grain bread3 slices
whole-grain cereal4¾ cup
whole-wheat bagel4½
whole-wheat bun1½
whole-wheat toast4 slices

Meal prep guide: 90 minutes on Sunday

Meal prep is the secret weapon of people who stay on track. Instead of deciding what to eat when you are tired and hungry, you open the fridge and the right choice is already there. Here is a simple routine:

  1. Cook proteins in bulk. Bake 2–3 lb (about 1–1.4 kg) of chicken breast at 425°F (220°C) for 20–25 minutes until it reaches 165°F (74°C) inside. Brown lean ground beef or turkey for chili and meatballs.
  2. Cook carbs in bulk. Make a big pot of brown rice and quinoa. Wash potatoes and sweet potatoes so they are ready to microwave or roast.
  3. Prep vegetables. Wash and chop peppers, onions, broccoli, carrots and celery. Store them in airtight containers lined with a paper towel.
  4. Boil eggs. A dozen hard-boiled eggs are perfect for breakfasts and snacks.
  5. Portion it out. Pack lunches for 3–4 days in containers. Most cooked meals stay safe in the fridge for 3–4 days; freeze the rest.

Smart swaps

Instead ofTryWhy
Sour creamPlain Greek yogurtMore protein, fewer calories
Regular mayoLight mayo or mustardSaves 50–90 calories per tablespoon
White riceBrown rice, quinoa or cauliflower rice mixMore fiber, keeps you full longer
SodaSparkling water with lemon or diet sodaRemoves 140+ calories of sugar per can
ChipsAir-popped popcorn or veggie sticks with hummusMore volume for fewer calories
Fried chickenAir-fried or oven-baked chickenSame crunch, much less oil
Creamy dressingVinaigrette or salsaFewer calories, more flavor
80% ground beef93% lean ground beef or turkeyLess saturated fat, more protein per calorie

Tips for success

  • Weigh and measure for the first two weeks. A cheap kitchen scale teaches you what a portion really looks like. After that, you can eyeball with good accuracy.
  • Track your morning weight 3–4 times per week and look at the weekly average, not single days.
  • Drink water. Aim for about 8–12 cups (2–3 liters) per day, more on hot days and training days. See our water calculator.
  • Eat protein at every meal. It keeps you full and helps you keep or build muscle.
  • Plan for restaurants. Choose grilled protein, vegetables and a simple carb, and ask for sauces on the side.
  • Use the 80/20 rule. If 80% of your food follows the plan, the other 20% can be foods you simply enjoy, as long as total calories fit.
  • Combine it with training. Diet changes your weight; training decides whether that weight is fat or muscle. Pair this plan with one of our home or gym programs.

Frequently asked questions

Can I repeat the same meals every day?

Yes. Many people find it easier to eat the same breakfast and lunch every day and only vary dinner. As long as you hit your calorie and protein targets, repetition is fine.

Do I have to eat snacks?

No. You can move the snack calories into your main meals. Meal timing matters much less than total daily intake.

What if I'm vegetarian?

Swap meat and fish for extra eggs, Greek yogurt, cottage cheese, tofu, tempeh, lentils and beans, keeping the protein amount similar.

Can I drink alcohol on this plan?

Alcohol adds calories with no nutrition and can slow recovery. If you drink, keep it occasional and count it in your daily calories.

Is this plan safe?

It is built from normal foods in balanced amounts, but it is not a medical diet. If you have diabetes, kidney disease, are pregnant or breastfeeding, or have a history of eating disorders, talk to a doctor or registered dietitian first.

More meal plans

Nutrition values are estimates based on USDA FoodData Central and typical product labels. Brands differ, so check your labels.