Muscle Gain1 Week
7-Day High-Protein Meal Plan Featuring Black Pepper Chicken Rice
7-Day High-Protein Meal Plan Featuring Black Pepper Chicken Rice built around roughly 2300 calories per day with practical Thai-style meals.
2300
Daily Calories
214g
Avg Protein
128g
Avg Carbs
94g
Avg Fat
Overview
This plan uses Black Pepper Chicken Rice as a core meal and rotates similar Thai-friendly dishes across the week to keep the structure practical.
Meal Schedule
Day 1 - Monday
2300 cal
🍎Snacks
Minced Pork Tofu Stir-Fry(299 cal)
Daily Total
🔥 2300 cal💪 240g protein🥖 110g carbs🥑 93g fat
Day 2 - Tuesday
2300 cal
🍎Snacks
Black Pepper Tofu Stir-Fry(299 cal)
Daily Total
🔥 2300 cal💪 230g protein🥖 153g carbs🥑 79g fat
Day 3 - Wednesday
2300 cal
🍎Snacks
Garlic Chicken Rice Bowl(299 cal)
Daily Total
🔥 2300 cal💪 193g protein🥖 100g carbs🥑 125g fat
Day 4 - Thursday
2300 cal
🍎Snacks
Garlic Shrimp Rice Bowl(299 cal)
Daily Total
🔥 2300 cal💪 171g protein🥖 152g carbs🥑 106g fat
Day 5 - Friday
2300 cal
🍎Snacks
Minced Pork Tofu Stir-Fry(299 cal)
Daily Total
🔥 2300 cal💪 219g protein🥖 150g carbs🥑 72g fat
Day 6 - Saturday
2300 cal
🍎Snacks
Black Pepper Tofu Stir-Fry(299 cal)
Daily Total
🔥 2300 cal💪 260g protein🥖 82g carbs🥑 93g fat
Day 7 - Sunday
2300 cal
🍎Snacks
Garlic Chicken Rice Bowl(299 cal)
Daily Total
🔥 2300 cal💪 185g protein🥖 151g carbs🥑 91g fat
Frequently Asked Questions
How often does black pepper chicken rice appear in this plan?
Black Pepper Chicken Rice acts as one of the anchor meals, with similar dishes rotated through the week for variety.
Can I swap meals between days?
Yes. The plan still works as long as total calories and protein remain close to the original structure.
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