Muscle Gain1 Week
High Protein Athlete Meal Plan
High protein meal plan with 150+ grams daily for athletes and serious bodybuilders who want to build muscle.
2000
Daily Calories
172g
Avg Protein
107g
Avg Carbs
46g
Avg Fat
Overview
This meal plan is designed for athletes or weight trainers who need 150+ grams of protein daily. 2000 calories for maintenance or lean bulking.
Meal Schedule
Day 1 - Monday
1520 cal
🌅Breakfast
5 Egg Whites + 1 Whole Egg + Oatmeal
350 cal • 35g protein
☀️Lunch
200g Grilled Chicken Breast + Brown Rice + Steamed Veggies
450 cal • 50g protein
🍎Snacks
2 Scoops Whey Protein(240 cal)
1 Banana(100 cal)
Daily Total
🔥 1520 cal💪 178g protein🥖 128g carbs🥑 28g fat
Day 2 - Tuesday
1470 cal
🌅Breakfast
200g Greek Yogurt + Whey Protein + Berries
300 cal • 40g protein
🍎Snacks
4 Boiled Eggs(280 cal)
20 Almonds(140 cal)
Daily Total
🔥 1470 cal💪 166g protein🥖 69g carbs🥑 60g fat
Day 3 - Wednesday
1550 cal
☀️Lunch
250g Grilled Chicken Breast + Salad + Light Dressing
400 cal • 55g protein
🍎Snacks
2 Scoops Whey + Milk(320 cal)
1 Banana(100 cal)
Daily Total
🔥 1550 cal💪 196g protein🥖 90g carbs🥑 41g fat
Day 4 - Thursday
1470 cal
🌅Breakfast
6 Egg White Omelet + 2 Whole Wheat Toast
350 cal • 36g protein
🍎Snacks
1 Scoop Whey Protein(120 cal)
Greek Yogurt(150 cal)
Daily Total
🔥 1470 cal💪 166g protein🥖 93g carbs🥑 47g fat
Day 5 - Friday
1490 cal
🌅Breakfast
2 Scoop Protein Smoothie + Banana + Soy Milk
400 cal • 55g protein
🍎Snacks
3 Boiled Eggs(210 cal)
1 Apple(80 cal)
Daily Total
🔥 1490 cal💪 169g protein🥖 106.5g carbs🥑 48.5g fat
Day 6 - Saturday
1500 cal
🌅Breakfast
Oatmeal + 2 Scoops Whey + Banana
450 cal • 55g protein
🍎Snacks
1 Scoop Casein Protein(120 cal)
Handful of Peanuts(80 cal)
Daily Total
🔥 1500 cal💪 174g protein🥖 132g carbs🥑 35g fat
Day 7 - Sunday
1700 cal
🌅Breakfast
4 Boiled Eggs + 2 Toast + Avocado
500 cal • 32g protein
🍎Snacks
1 Scoop Whey + Milk(200 cal)
1 Banana(100 cal)
Daily Total
🔥 1700 cal💪 158g protein🥖 130g carbs🥑 63g fat
Frequently Asked Questions
Why do I need this much protein?
Athletes and weight trainers need 1.6-2.2 grams of protein per kg of body weight to build and repair muscle.
Do I need whey protein supplements?
Not essential, but they make it easier to hit protein goals. You can substitute with egg whites, chicken breast, or fish.
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