Muscle Gain1 Week
7-Day 2800 Calorie High-Protein Muscle Gain Plan
7-Day 2800 Calorie High-Protein Muscle Gain Plan is built around roughly 2800 calories per day and designed to support muscle gain with practical, repeatable meals.
2800
Daily Calories
245g
Avg Protein
217g
Avg Carbs
58g
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
2775 cal
🍎Snacks
Plain Greek yogurt(175 cal)
2 boiled eggs(205 cal)
Whey protein (1 serving)(235 cal)
Daily Total
🔥 2775 cal💪 225g protein🥖 251g carbs🥑 97g fat
Day 3 - Wednesday
2600 cal
🍎Snacks
2 boiled eggs(205 cal)
Almonds (20 g)(160 cal)
Protein bar(340 cal)
Daily Total
🔥 2600 cal💪 243g protein🥖 232g carbs🥑 75g 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
2280 cal
🍎Snacks
Banana(135 cal)
Whey protein (1 serving)(175 cal)
2 boiled eggs(270 cal)
Daily Total
🔥 2280 cal💪 273g protein🥖 187g carbs🥑 48g fat
Day 7 - Sunday
2800 cal
🍎Snacks
Whey protein (1 serving)(175 cal)
Protein bar(255 cal)
Almonds (20 g)(180 cal)
Daily Total
🔥 2800 cal💪 268g protein🥖 282g carbs🥑 64g 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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