2,800 kcal muscle gain meal plan

For men who want to gain muscle, not fat. Five meals a day so the calories are easy to eat. Roughly suits a man of about 75 to 85 kg who lifts 4 times a week.

2,800

kcal a day

165 g protein

360 g carbs

80 g fat

A small surplus of about 10% above your expenditure: muscles grow, fat gain stays minimal.

165 g of protein (2 g per kg) is enough for muscle growth; more won't add anything.

Plenty of carbs give you energy for hard training and recovery.

Monday

2,687 kcal · P 186 g · C 322 g · F 70 g

Breakfast · 7:00

Oatmeal with protein and fruit recipe →

rolled oats 100 g · milk 1.5 % 200 g · whey protein 25 g · mixed berries (frozen is fine) 100 g

605 kcal
P 40 g

Morning snack · 10:00

Protein shake and a banana recipe →

whey protein 15 g · milk 1.5 % 250 g · banana 2 pc (185 g)

336 kcal
P 22 g

Lunch · 12:30

Salmon with quinoa and broccoli recipe →

salmon 195 g · quinoa (cooked) 330 g · vegetables of your choice 200 g

846 kcal
P 57 g

Afternoon snack · 15:30

Quark with fruit recipe →

quark (semi-skimmed) 155 g · mixed berries (frozen is fine) 100 g · banana 1 pc (145 g)

336 kcal
P 21 g

Dinner · 19:00

Chicken salad with avocado recipe →

chicken breast 140 g · lettuce and cucumber 200 g · avocado 50 g · whole-grain bread 125 g

564 kcal
P 46 g

Tuesday

2,814 kcal · P 189 g · C 345 g · F 73 g

Breakfast · 7:00

Scrambled eggs with bread and vegetables recipe →

eggs 4 pc (220 g) · whole-grain bread 110 g · vegetables of your choice 150 g

617 kcal
P 40 g

Morning snack · 10:00

Rice cakes with ham and cheese recipe →

ham (min. 90 % meat) 50 g · rice cakes 50 g · Edam cheese 30 % 20 g · vegetables of your choice 100 g

327 kcal
P 21 g

Lunch · 12:30

Turkey pasta with tomato sauce recipe →

turkey breast 160 g · whole-wheat pasta (cooked) 385 g · vegetables of your choice 200 g · olive oil 10 g

855 kcal
P 59 g

Afternoon snack · 15:30

Protein shake and a banana recipe →

whey protein 15 g · milk 1.5 % 250 g · banana 2 pc (185 g)

336 kcal
P 22 g

Dinner · 19:00

Cottage cheese with bread and vegetables recipe →

cottage cheese 285 g · whole-grain bread 145 g · vegetables of your choice 200 g

679 kcal
P 47 g

Wednesday

2,833 kcal · P 184 g · C 384 g · F 56 g

Breakfast · 7:00

Greek yogurt with oats and nuts recipe →

Greek yogurt 0 % 275 g · rolled oats 85 g · mixed berries (frozen is fine) 100 g · nuts 15 g

623 kcal
P 42 g

Morning snack · 10:00

Quark with fruit recipe →

quark (semi-skimmed) 155 g · mixed berries (frozen is fine) 100 g · banana 1 pc (145 g)

336 kcal
P 21 g

Lunch · 12:30

Chicken breast with rice and vegetables recipe →

chicken breast 180 g · rice (cooked) 395 g · vegetables of your choice 200 g · olive oil 10 g

860 kcal
P 55 g

Afternoon snack · 15:30

Rice cakes with ham and cheese recipe →

ham (min. 90 % meat) 50 g · rice cakes 50 g · Edam cheese 30 % 20 g · vegetables of your choice 100 g

327 kcal
P 21 g

Dinner · 19:00

Cod with vegetables and potatoes recipe →

cod 175 g · potatoes 480 g · vegetables of your choice 250 g · olive oil 10 g

687 kcal
P 45 g

You'll get the other 4 days and a shopping list in a custom plan

This meal plan is for an average build. In a custom plan we calculate calories and grams exactly for you, leave out what you don't eat and add a 4-week training plan.

Custom meal plan for €9.99

1,600 kcal fat loss meal plan 2,000 kcal fat loss meal plan 2,200 kcal vegetarian meal plan