Muscle Gain1 Week
7-Day 2600 Calorie Meal Prep Muscle Gain Plan
7-Day 2600 Calorie Meal Prep Muscle Gain Plan is built around roughly 2600 calories per day and designed to support muscle gain with practical, repeatable meals.
2600
Daily Calories
236g
Avg Protein
216g
Avg Carbs
60g
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
2600 cal
🍎Snacks
Plain Greek yogurt(175 cal)
2 boiled eggs(205 cal)
Whey protein (1 serving)(165 cal)
Daily Total
🔥 2600 cal💪 206g protein🥖 238g carbs🥑 92g fat
Day 2 - Tuesday
2540 cal
🍎Snacks
2 boiled eggs(205 cal)
Almonds (20 g)(160 cal)
Protein bar(340 cal)
Daily Total
🔥 2540 cal💪 239g protein🥖 225g carbs🥑 74g fat
Day 3 - Wednesday
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 4 - Thursday
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 5 - Friday
2260 cal
🍎Snacks
Banana(135 cal)
Whey protein (1 serving)(175 cal)
2 boiled eggs(270 cal)
Daily Total
🔥 2260 cal💪 271g protein🥖 185g carbs🥑 48g fat
Day 6 - Saturday
2640 cal
🍎Snacks
Whey protein (1 serving)(175 cal)
Protein bar(250 cal)
Almonds (20 g)(110 cal)
Daily Total
🔥 2640 cal💪 259g protein🥖 269g carbs🥑 56g fat
Day 7 - Sunday
2600 cal
🍎Snacks
Protein bar(255 cal)
High-protein milk(215 cal)
Japanese sweet potato (1 small)(200 cal)
Daily Total
🔥 2600 cal💪 214g protein🥖 275g carbs🥑 70g 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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