Muscle Gain1 Week
2000 Calorie Muscle Gain Meal Plan
High-protein meal plan for men looking to build muscle. 150g protein daily - perfect for those doing weight training.
2000
Daily Calories
150g
Avg Protein
152g
Avg Carbs
61g
Avg Fat
Overview
This meal plan is designed for men weighing 70-80kg who want to build muscle. It provides 2000 calories daily with approximately 2g of protein per kg of body weight. Menus focus on easily available Thai foods with protein from chicken breast, eggs, fish, and tofu.
Meal Schedule
Day 1 - Monday
1740 cal
🌅Breakfast
3 Boiled Eggs + 1.5 servings Brown Rice
380 cal • 24g protein
🌙Dinner
Grilled Salmon 200g + Salad
450 cal • 40g protein
🍎Snacks
Whey Protein 1 scoop + Banana(220 cal)
20 Almonds(140 cal)
Daily Total
🔥 1740 cal💪 144g protein🥖 125g carbs🥑 71g fat
Day 2 - Tuesday
1650 cal
🌅Breakfast
Chicken Rice Porridge 200g + 2 Soft Boiled Eggs
420 cal • 45g protein
🌙Dinner
Chicken Breast Steak 250g + Baked Potato
500 cal • 55g protein
🍎Snacks
Greek Yogurt + Granola(250 cal)
Daily Total
🔥 1650 cal💪 160g protein🥖 145g carbs🥑 42g fat
Day 3 - Wednesday
1810 cal
🌅Breakfast
Chicken Omelette (2 eggs) + 1 serving Brown Rice
400 cal • 30g protein
☀️Lunch
Chicken Fried Rice + Fried Egg + Vegetables
550 cal • 35g protein
🍎Snacks
Whey Protein + Soy Milk(200 cal)
Whole Wheat Tuna Sandwich(280 cal)
Daily Total
🔥 1810 cal💪 165g protein🥖 143g carbs🥑 63g fat
Day 4 - Thursday
1710 cal
🌅Breakfast
Oatmeal + Whey Protein + Banana
380 cal • 32g protein
☀️Lunch
Stir-Fried Mixed Vegetables with Shrimp + 2 servings Brown Rice
450 cal • 28g protein
View Recipe →🌙Dinner
Salmon Steak 200g + Vegetables
450 cal • 40g protein
🍎Snacks
2 Boiled Eggs + Whole Wheat Bread(260 cal)
Roasted Peanuts 30g(170 cal)
Daily Total
🔥 1710 cal💪 123g protein🥖 140g carbs🥑 72g fat
Day 5 - Friday
1820 cal
🌙Dinner
Steamed Fish with Lime 300g + Vegetables
350 cal • 50g protein
🍎Snacks
Whey Protein + Banana(220 cal)
Milk 1 glass + Sandwich(280 cal)
Daily Total
🔥 1820 cal💪 168g protein🥖 150g carbs🥑 60g fat
Day 6 - Saturday
1820 cal
🌅Breakfast
Scrambled Eggs (3) + 2 Whole Wheat Toast
400 cal • 24g protein
🍎Snacks
Whey Protein + Yogurt(220 cal)
2 Bananas(200 cal)
Daily Total
🔥 1820 cal💪 136g protein🥖 185g carbs🥑 63g fat
Day 7 - Sunday
1790 cal
🌅Breakfast
Protein Pancakes (3) + Honey
400 cal • 30g protein
☀️Lunch
Hainanese Chicken Rice (Breast) + Soup
550 cal • 45g protein
🌙Dinner
Sukiyaki with Chicken Breast & Vegetables
400 cal • 45g protein
🍎Snacks
Whey Protein + Banana(220 cal)
20 Almonds + Apple(220 cal)
Daily Total
🔥 1790 cal💪 152g protein🥖 175g carbs🥑 56g fat
Frequently Asked Questions
How much protein do I need for muscle gain?
Aim for 1.5-2g per kg of body weight. For example, a 70kg person should consume 105-140g of protein daily.
When should I eat protein?
Spread protein intake every 3-4 hours, about 25-40g per meal. Consume protein within 2 hours after workout for optimal muscle recovery.
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