Muscle Gain meal plan

Daily
goals 3000
kCal 225g
protein 300g
carbs 100g
fat

days 3 97%

Use this meal plan as base for your own.

Adjust meals, number of days to fit your own goals.

Monday 2985 of 3000 kcal
Show macro details

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Protein 222 of 225g

Carbs 294 of 300g

Fat 103 of 100g
- Breakfast
  
  The Quickest Oatmeal Breakfast..
  1 servings - 496 kcal 16g protein 55g carbs 26g fat
  
  Scrambled Eggs + Cheese
  1 servings - 252 kcal 19g protein 8g carbs 15g fat
- Morning snack
  
  Power Berry Smoothie
  1 servings - 187 kcal 17g protein 25g carbs 3g fat
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
- Lunch
  
  Tuna Salad Sandwich
  1 servings - 655 kcal 40g protein 79g carbs 18g fat
- Afternoon snack
  
  Breakfast Shake
  1 servings - 296 kcal 12g protein 47g carbs 6g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Dinner
  
  High Protein Chicken & Quinoa ..
  1 servings - 486 kcal 52g protein 51g carbs 9g fat
- Late night snack
  
  Oven Baked Salmon Fillets
  1 servings - 398 kcal 42g protein 1g carbs 25g fat
Tuesday 2831 of 3000 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 235 of 225g

Carbs 299 of 300g

Fat 84 of 100g
- Breakfast
  
  The Quickest Oatmeal Breakfast..
  1 servings - 496 kcal 16g protein 55g carbs 26g fat
  
  Scrambled Eggs + Cheese
  1 servings - 252 kcal 19g protein 8g carbs 15g fat
- Morning snack
  
  Power Berry Smoothie
  1 servings - 187 kcal 17g protein 25g carbs 3g fat
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
- Lunch
  
  Bananas, raw
  1 large (8" to 8-7/8" long) - 121 kcal 1g protein 31g carbs 0g fat
  
  Heavy Protein Shakes
  1 servings - 422 kcal 50g protein 17g carbs 17g fat
- Afternoon snack
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
  
  Muffins, oat bran
  1 medium - 305 kcal 8g protein 55g carbs 8g fat
- Dinner
  
  High Protein Chicken & Quinoa ..
  1 servings - 486 kcal 52g protein 51g carbs 9g fat
- Late night snack
  
  Coconut Red Fruit Desert
  1 servings - 347 kcal 48g protein 29g carbs 5g fat
Wednesday 2953 of 3000 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 219 of 225g

Carbs 302 of 300g

Fat 97 of 100g
- Breakfast
  
  The Quickest Oatmeal Breakfast..
  1 servings - 496 kcal 16g protein 55g carbs 26g fat
  
  Scrambled Eggs + Cheese
  1 servings - 252 kcal 19g protein 8g carbs 15g fat
- Morning snack
  
  Power Berry Smoothie
  1 servings - 187 kcal 17g protein 25g carbs 3g fat
  
  Gold Standard 100% Casein
  1 scoop - 120 kcal 24g protein 3g carbs 1g fat
- Lunch
  
  Asian Cabbage Slaw With Grill ..
  1 servings - 535 kcal 43g protein 41g carbs 21g fat
- Afternoon snack
  
  Breakfast Shake
  1 servings - 296 kcal 12g protein 47g carbs 6g fat
  
  Apples, raw, with skin
  1 medium (3" dia) - 95 kcal 0g protein 25g carbs 0g fat
- Dinner
  
  Protein Powder Pizza
  1 servings - 830 kcal 83g protein 90g carbs 14g fat
- Late night snack
  
  Nuts, pistachio nuts, dry roasted, ..
  0.25 100g - 142 kcal 5g protein 7g carbs 11g fat

Home › Meal Plan Search › Muscle Gain

Muscle Gain meal plan

Use this meal plan as base for your own.

Monday 2985 of 3000 kcal

The Quickest Oatmeal Breakfast..

Scrambled Eggs + Cheese

Power Berry Smoothie

Gold Standard 100% Casein

Tuna Salad Sandwich

Breakfast Shake

Apples, raw, with skin

High Protein Chicken & Quinoa ..

Oven Baked Salmon Fillets

Tuesday 2831 of 3000 kcal

The Quickest Oatmeal Breakfast..

Scrambled Eggs + Cheese

Power Berry Smoothie

Gold Standard 100% Casein

Bananas, raw

Heavy Protein Shakes

Apples, raw, with skin

Muffins, oat bran

High Protein Chicken & Quinoa ..

Coconut Red Fruit Desert

Wednesday 2953 of 3000 kcal

The Quickest Oatmeal Breakfast..

Scrambled Eggs + Cheese

Power Berry Smoothie

Gold Standard 100% Casein

Asian Cabbage Slaw With Grill ..

Breakfast Shake

Apples, raw, with skin

Protein Powder Pizza

Nuts, pistachio nuts, dry roasted, ..