Muscle Gain1 Week
2600 Cal Gym Muscle Gain Plan
2600 Cal Gym Muscle Gain Plan built around 2600 calories per day for muscle gain.
2600
Daily Calories
195g
Avg Protein
247g
Avg Carbs
94g
Avg Fat
Overview
This plan uses practical Thai-friendly meals that are easy to follow day to day.
Meal Schedule
Day 1 - Monday
2600 cal
🌅Breakfast
Boiled eggs with milk
598 cal • 47g protein
☀️Lunch
Thai herb grilled chicken
832 cal • 62g protein
🌙Dinner
Spicy chicken herbal soup
780 cal • 60g protein
🍎Snacks
Plain yogurt(390 cal)
Daily Total
🔥 2600 cal💪 195g protein🥖 247g carbs🥑 94g fat
Day 2 - Tuesday
2600 cal
🌅Breakfast
Yogurt fruit bowl
598 cal • 47g protein
☀️Lunch
Shrimp broccoli stir-fry
832 cal • 62g protein
🌙Dinner
Steamed tilapia with lime
780 cal • 60g protein
🍎Snacks
Grilled banana(390 cal)
Daily Total
🔥 2600 cal💪 195g protein🥖 247g carbs🥑 94g fat
Day 3 - Wednesday
2600 cal
🌅Breakfast
Fish rice porridge
598 cal • 47g protein
☀️Lunch
Thai ginger chicken
832 cal • 62g protein
🌙Dinner
Spicy chicken breast salad
780 cal • 60g protein
🍎Snacks
2 boiled eggs(390 cal)
Daily Total
🔥 2600 cal💪 195g protein🥖 247g carbs🥑 94g fat
Day 4 - Thursday
2600 cal
🌅Breakfast
Steamed egg with pork
598 cal • 47g protein
☀️Lunch
Tofu mushroom stir-fry
832 cal • 62g protein
🌙Dinner
Steamed egg with shrimp
780 cal • 60g protein
🍎Snacks
Milk(390 cal)
Daily Total
🔥 2600 cal💪 195g protein🥖 247g carbs🥑 94g fat
Day 5 - Friday
2600 cal
🌅Breakfast
Egg white chicken salad
598 cal • 47g protein
☀️Lunch
Steamed fish with ginger
832 cal • 62g protein
🌙Dinner
Grilled shrimp salad
780 cal • 60g protein
🍎Snacks
Tuna corn salad(390 cal)
Daily Total
🔥 2600 cal💪 195g protein🥖 247g carbs🥑 94g fat
Day 6 - Saturday
2600 cal
🌅Breakfast
Pumpkin chicken soup
598 cal • 47g protein
☀️Lunch
Garlic chicken rice bowl
832 cal • 62g protein
🌙Dinner
Cabbage pork clear soup
780 cal • 60g protein
🍎Snacks
Plain yogurt(390 cal)
Daily Total
🔥 2600 cal💪 195g protein🥖 247g carbs🥑 94g fat
Day 7 - Sunday
2600 cal
🌅Breakfast
Clean pork congee
598 cal • 47g protein
☀️Lunch
Spicy tuna salad
832 cal • 62g protein
🌙Dinner
Grilled salmon with jaew sauce
780 cal • 60g protein
🍎Snacks
Grilled banana(390 cal)
Daily Total
🔥 2600 cal💪 195g protein🥖 247g carbs🥑 94g fat
Frequently Asked Questions
Who is this 2600-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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