Muscle Gain1 Week
7-Day 2100 Calorie Muscle Gain Meal Plan for Women
7-Day 2100 Calorie Muscle Gain Meal Plan for Women is built around roughly 2100 calories per day and designed to support muscle gain with practical, repeatable meals.
2100
Daily Calories
213g
Avg Protein
189g
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
2100 cal
🍎Snacks
Banana(135 cal)
Whey protein (1 serving)(175 cal)
2 boiled eggs(270 cal)
Daily Total
🔥 2100 cal💪 254g protein🥖 167g carbs🥑 46g fat
Day 2 - Tuesday
2105 cal
🍎Snacks
Whey protein (1 serving)(160 cal)
Protein bar(160 cal)
Daily Total
🔥 2105 cal💪 214g protein🥖 220g carbs🥑 38g fat
Day 3 - Wednesday
2105 cal
🍎Snacks
Protein bar(190 cal)
High-protein milk(190 cal)
Daily Total
🔥 2105 cal💪 192g protein🥖 198g carbs🥑 60g fat
Day 4 - Thursday
2090 cal
🍎Snacks
High-protein milk(190 cal)
Plain Greek yogurt(175 cal)
Daily Total
🔥 2090 cal💪 232g protein🥖 198g carbs🥑 37g fat
Day 5 - Friday
2105 cal
🍎Snacks
Plain Greek yogurt(160 cal)
2 boiled eggs(160 cal)
Daily Total
🔥 2105 cal💪 158g protein🥖 203g carbs🥑 73g fat
Day 6 - Saturday
2045 cal
🍎Snacks
2 boiled eggs(205 cal)
Almonds (20 g)(160 cal)
Daily Total
🔥 2045 cal💪 198g protein🥖 174g carbs🥑 60g fat
Day 7 - Sunday
2095 cal
🍎Snacks
Almonds (20 g)(160 cal)
Japanese sweet potato (1 small)(190 cal)
High-protein milk(290 cal)
Daily Total
🔥 2095 cal💪 242g protein🥖 164g carbs🥑 50g 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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