Muscle Gain1 Week
7-Day 2400 Calorie Muscle Gain Plan for Office Workers
7-Day 2400 Calorie Muscle Gain Plan for Office Workers is built around roughly 2400 calories per day and designed to support muscle gain with practical, repeatable meals.
2400
Daily Calories
233g
Avg Protein
205g
Avg Carbs
52g
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
2345 cal
🍎Snacks
High-protein milk(215 cal)
Plain Greek yogurt(175 cal)
Banana(180 cal)
Daily Total
🔥 2345 cal💪 240g protein🥖 248g carbs🥑 38g fat
Day 2 - Tuesday
2440 cal
🍎Snacks
Plain Greek yogurt(175 cal)
2 boiled eggs(205 cal)
Whey protein (1 serving)(115 cal)
Daily Total
🔥 2440 cal💪 193g protein🥖 226g carbs🥑 86g fat
Day 3 - Wednesday
2400 cal
🍎Snacks
2 boiled eggs(205 cal)
Almonds (20 g)(160 cal)
Protein bar(260 cal)
Daily Total
🔥 2400 cal💪 227g protein🥖 211g carbs🥑 70g 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
2210 cal
🍎Snacks
Banana(135 cal)
Whey protein (1 serving)(175 cal)
2 boiled eggs(270 cal)
Daily Total
🔥 2210 cal💪 266g protein🥖 180g carbs🥑 47g fat
Day 7 - Sunday
2375 cal
🍎Snacks
Whey protein (1 serving)(175 cal)
Protein bar(205 cal)
Daily Total
🔥 2375 cal💪 241g protein🥖 249g carbs🥑 43g 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.
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