Muscle Gain1 Week
7-Day High-Protein Meal Plan Featuring Garlic Chicken Rice Bowl
7-Day High-Protein Meal Plan Featuring Garlic Chicken Rice Bowl built around roughly 2300 calories per day with practical Thai-style meals.
2300
Daily Calories
214g
Avg Protein
131g
Avg Carbs
93g
Avg Fat
Overview
This plan uses Garlic Chicken 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
Tuna Corn Salad(299 cal)
Daily Total
🔥 2300 cal💪 265g protein🥖 113g carbs🥑 79g fat
Day 2 - Tuesday
2300 cal
🍎Snacks
Chicken Bell Pepper Stir-Fry(299 cal)
Daily Total
🔥 2300 cal💪 165g protein🥖 173g carbs🥑 87g fat
Day 3 - Wednesday
2300 cal
🍎Snacks
Minced Pork Tofu Stir-Fry(299 cal)
Daily Total
🔥 2300 cal💪 240g protein🥖 110g carbs🥑 93g fat
Day 4 - Thursday
2300 cal
🍎Snacks
Black Pepper Tofu Stir-Fry(299 cal)
Daily Total
🔥 2300 cal💪 230g protein🥖 153g carbs🥑 79g fat
Day 5 - Friday
2300 cal
🍎Snacks
Tuna Corn Salad(299 cal)
Daily Total
🔥 2300 cal💪 196g protein🥖 85g carbs🥑 130g fat
Day 6 - Saturday
2300 cal
🍎Snacks
Chicken Bell Pepper Stir-Fry(299 cal)
Daily Total
🔥 2300 cal💪 181g protein🥖 134g carbs🥑 109g fat
Day 7 - Sunday
2300 cal
🍎Snacks
Minced Pork Tofu Stir-Fry(299 cal)
Daily Total
🔥 2300 cal💪 219g protein🥖 150g carbs🥑 72g fat
Frequently Asked Questions
How often does garlic chicken rice bowl appear in this plan?
Garlic Chicken 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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