Muscle Gain1 Week
7-Day High-Protein Meal Plan Featuring Garlic Shrimp Rice Bowl
7-Day High-Protein Meal Plan Featuring Garlic Shrimp Rice Bowl built around roughly 2300 calories per day with practical Thai-style meals.
2300
Daily Calories
213g
Avg Protein
129g
Avg Carbs
94g
Avg Fat
Overview
This plan uses Garlic Shrimp Rice Bowl 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
Chicken Bell Pepper Stir-Fry(299 cal)
Daily Total
🔥 2300 cal💪 165g protein🥖 173g carbs🥑 87g fat
Day 2 - Tuesday
2300 cal
🍎Snacks
Minced Pork Tofu Stir-Fry(299 cal)
Daily Total
🔥 2300 cal💪 240g protein🥖 110g carbs🥑 93g fat
Day 3 - Wednesday
2300 cal
🍎Snacks
Black Pepper Tofu Stir-Fry(299 cal)
Daily Total
🔥 2300 cal💪 230g protein🥖 153g carbs🥑 79g fat
Day 4 - Thursday
2300 cal
🍎Snacks
Garlic Chicken Rice Bowl(299 cal)
Daily Total
🔥 2300 cal💪 193g protein🥖 100g carbs🥑 125g fat
Day 5 - Friday
2300 cal
🍎Snacks
Chicken Bell Pepper Stir-Fry(299 cal)
Daily Total
🔥 2300 cal💪 181g protein🥖 134g carbs🥑 109g fat
Day 6 - Saturday
2300 cal
🍎Snacks
Minced Pork Tofu Stir-Fry(299 cal)
Daily Total
🔥 2300 cal💪 219g protein🥖 150g carbs🥑 72g fat
Day 7 - Sunday
2300 cal
🍎Snacks
Black Pepper Tofu Stir-Fry(299 cal)
Daily Total
🔥 2300 cal💪 260g protein🥖 82g carbs🥑 93g fat
Frequently Asked Questions
How often does garlic shrimp rice bowl appear in this plan?
Garlic Shrimp Rice Bowl 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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