Muscle Gain1 Week
7-Day 2300 Calorie Student Muscle Gain Meal Plan
7-Day 2300 Calorie Student Muscle Gain Meal Plan is built around roughly 2300 calories per day and designed to support muscle gain with practical, repeatable meals.
2300
Daily Calories
232g
Avg Protein
199g
Avg Carbs
49g
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
2300 cal
🍎Snacks
2 boiled eggs(205 cal)
Almonds (20 g)(160 cal)
Protein bar(190 cal)
Daily Total
🔥 2300 cal💪 219g protein🥖 201g carbs🥑 67g fat
Day 2 - Tuesday
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 3 - Wednesday
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 4 - Thursday
2190 cal
🍎Snacks
Banana(135 cal)
Whey protein (1 serving)(175 cal)
2 boiled eggs(270 cal)
Daily Total
🔥 2190 cal💪 263g protein🥖 178g carbs🥑 47g fat
Day 5 - Friday
2295 cal
🍎Snacks
Whey protein (1 serving)(175 cal)
Protein bar(180 cal)
Daily Total
🔥 2295 cal💪 233g protein🥖 241g carbs🥑 42g fat
Day 6 - Saturday
2285 cal
🍎Snacks
Protein bar(235 cal)
High-protein milk(215 cal)
Daily Total
🔥 2285 cal💪 205g protein🥖 217g carbs🥑 65g fat
Day 7 - Sunday
2300 cal
🍎Snacks
High-protein milk(215 cal)
Plain Greek yogurt(175 cal)
Banana(135 cal)
Daily Total
🔥 2300 cal💪 239g protein🥖 238g carbs🥑 38g 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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