Muscle Gain1 Week
7-Day 2200 Calorie Muscle Gain Meal Plan for Beginners
7-Day 2200 Calorie Muscle Gain Meal Plan for Beginners is built around roughly 2200 calories per day and designed to support muscle gain with practical, repeatable meals.
2200
Daily Calories
223g
Avg Protein
190g
Avg Carbs
50g
Avg Fat
Overview
This plan rotates realistic meals, protein sources, vegetables, and carbs so it stays practical for day-to-day muscle gain.
Meal Schedule
Day 1 - Monday
2150 cal
🍎Snacks
High-protein milk(215 cal)
Plain Greek yogurt(175 cal)
Daily Total
🔥 2150 cal💪 237g protein🥖 205g carbs🥑 38g fat
Day 2 - Tuesday
2195 cal
🍎Snacks
Plain Greek yogurt(175 cal)
2 boiled eggs(180 cal)
Daily Total
🔥 2195 cal💪 163g protein🥖 211g carbs🥑 76g fat
Day 3 - Wednesday
2250 cal
🍎Snacks
2 boiled eggs(205 cal)
Almonds (20 g)(160 cal)
Protein bar(170 cal)
Daily Total
🔥 2250 cal💪 214g protein🥖 195g carbs🥑 65g fat
Day 4 - Thursday
2100 cal
🍎Snacks
Almonds (20 g)(160 cal)
Japanese sweet potato (1 small)(190 cal)
High-protein milk(290 cal)
Daily Total
🔥 2100 cal💪 242g protein🥖 165g carbs🥑 50g fat
Day 5 - Friday
1815 cal
🍎Snacks
Japanese sweet potato (1 small)(190 cal)
Banana(135 cal)
Plain Greek yogurt(235 cal)
Daily Total
🔥 1815 cal💪 224g protein🥖 153g carbs🥑 31g fat
Day 6 - Saturday
2150 cal
🍎Snacks
Banana(135 cal)
Whey protein (1 serving)(175 cal)
2 boiled eggs(270 cal)
Daily Total
🔥 2150 cal💪 259g protein🥖 173g carbs🥑 47g fat
Day 7 - Sunday
2200 cal
🍎Snacks
Whey protein (1 serving)(165 cal)
Protein bar(165 cal)
Daily Total
🔥 2200 cal💪 224g protein🥖 231g carbs🥑 40g fat
Frequently Asked Questions
Who is this muscle gain meal plan for?
It is built for people who want a clearer eating structure for muscle gain without needing unrealistic meals or hard-to-find ingredients.
Can you swap meals between days?
Yes. You can swap meals as long as calories and protein stay reasonably close to the plan target.
Related Plans
Track Your Meals with GinFit
Take photos of your meals and see if you're sticking to the plan. Our AI calculates calories and nutrition instantly.
Download Free