Muscle Gain1 Week
2400 Cal Beginner Muscle Gain Plan
2400 Cal Beginner Muscle Gain Plan built around 2400 calories per day for muscle gain.
2400
Daily Calories
180g
Avg Protein
228g
Avg Carbs
86g
Avg Fat
Overview
This plan uses practical Thai-friendly meals that are easy to follow day to day.
Meal Schedule
Day 1 - Monday
2400 cal
🌅Breakfast
Boiled eggs with milk
552 cal • 43g protein
☀️Lunch
Thai herb grilled chicken
768 cal • 58g protein
🌙Dinner
Spicy chicken herbal soup
720 cal • 55g protein
🍎Snacks
Plain yogurt(360 cal)
Daily Total
🔥 2400 cal💪 180g protein🥖 228g carbs🥑 86g fat
Day 2 - Tuesday
2400 cal
🌅Breakfast
Yogurt fruit bowl
552 cal • 43g protein
☀️Lunch
Shrimp broccoli stir-fry
768 cal • 58g protein
🌙Dinner
Steamed tilapia with lime
720 cal • 55g protein
🍎Snacks
Grilled banana(360 cal)
Daily Total
🔥 2400 cal💪 180g protein🥖 228g carbs🥑 86g fat
Day 3 - Wednesday
2400 cal
🌅Breakfast
Fish rice porridge
552 cal • 43g protein
☀️Lunch
Thai ginger chicken
768 cal • 58g protein
🌙Dinner
Spicy chicken breast salad
720 cal • 55g protein
🍎Snacks
2 boiled eggs(360 cal)
Daily Total
🔥 2400 cal💪 180g protein🥖 228g carbs🥑 86g fat
Day 4 - Thursday
2400 cal
🌅Breakfast
Steamed egg with pork
552 cal • 43g protein
☀️Lunch
Tofu mushroom stir-fry
768 cal • 58g protein
🌙Dinner
Steamed egg with shrimp
720 cal • 55g protein
🍎Snacks
Milk(360 cal)
Daily Total
🔥 2400 cal💪 180g protein🥖 228g carbs🥑 86g fat
Day 5 - Friday
2400 cal
🌅Breakfast
Egg white chicken salad
552 cal • 43g protein
☀️Lunch
Steamed fish with ginger
768 cal • 58g protein
🌙Dinner
Grilled shrimp salad
720 cal • 55g protein
🍎Snacks
Tuna corn salad(360 cal)
Daily Total
🔥 2400 cal💪 180g protein🥖 228g carbs🥑 86g fat
Day 6 - Saturday
2400 cal
🌅Breakfast
Pumpkin chicken soup
552 cal • 43g protein
☀️Lunch
Garlic chicken rice bowl
768 cal • 58g protein
🌙Dinner
Cabbage pork clear soup
720 cal • 55g protein
🍎Snacks
Plain yogurt(360 cal)
Daily Total
🔥 2400 cal💪 180g protein🥖 228g carbs🥑 86g fat
Day 7 - Sunday
2400 cal
🌅Breakfast
Clean pork congee
552 cal • 43g protein
☀️Lunch
Spicy tuna salad
768 cal • 58g protein
🌙Dinner
Grilled salmon with jaew sauce
720 cal • 55g protein
🍎Snacks
Grilled banana(360 cal)
Daily Total
🔥 2400 cal💪 180g protein🥖 228g carbs🥑 86g fat
Frequently Asked Questions
Who is this 2400-calorie plan for?
It suits people who want a structured calorie target with realistic everyday meals.
Can I swap meals between days?
Yes, as long as total calories and protein stay close to the original plan.
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