Muscle Gain1 Week
7-Day High-Protein Meal Plan Featuring Tuna Fried Rice
7-Day High-Protein Meal Plan Featuring Tuna Fried Rice built around roughly 2300 calories per day with practical Thai-style meals.
2300
Daily Calories
208g
Avg Protein
134g
Avg Carbs
94g
Avg Fat
Overview
This plan uses Tuna Fried 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
Garlic Shrimp Rice Bowl(299 cal)
Daily Total
🔥 2300 cal💪 171g protein🥖 152g carbs🥑 106g fat
Day 2 - Tuesday
2300 cal
🍎Snacks
Black Pepper Chicken Rice(299 cal)
Daily Total
🔥 2300 cal💪 216g protein🥖 171g carbs🥑 63g fat
Day 3 - Wednesday
2300 cal
🍎Snacks
Stir-Fried Glass Noodles with Shrimp(299 cal)
Daily Total
🔥 2300 cal💪 258g protein🥖 101g carbs🥑 86g fat
Day 4 - Thursday
2300 cal
🍎Snacks
Konjac Basil Chicken(299 cal)
Daily Total
🔥 2300 cal💪 198g protein🥖 131g carbs🥑 95g fat
Day 5 - Friday
2300 cal
🍎Snacks
Garlic Shrimp Rice Bowl(299 cal)
Daily Total
🔥 2300 cal💪 231g protein🥖 91g carbs🥑 105g fat
Day 6 - Saturday
2300 cal
🍎Snacks
Black Pepper Chicken Rice(299 cal)
Daily Total
🔥 2300 cal💪 227g protein🥖 140g carbs🥑 86g fat
Day 7 - Sunday
2300 cal
🍎Snacks
Stir-Fried Glass Noodles with Shrimp(299 cal)
Daily Total
🔥 2300 cal💪 157g protein🥖 150g carbs🥑 116g fat
Frequently Asked Questions
How often does tuna fried rice appear in this plan?
Tuna Fried 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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