2800 kcal · 180 g protein daily
Muscle Gain Meal Plan
More calories, more protein, more muscle – structured nutrition plan for effective mass building.
🔥 2800 kcal / day
For muscle gain you need a calorie surplus of 200–400 kcal above your TDEE plus at least 1.6–2.2 g of protein per kilogram of body weight. This meal plan delivers high-quality protein sources distributed throughout the day for maximum muscle protein synthesis.
📆 Monday2800 kcal
🍳 4-egg scramble + oats (80g) + banana + protein powder720 kcal
🍗 Chicken breast (200g) + basmati rice (150g) + broccoli680 kcal
🥩 Beef stir-fry + vegetables + brown rice (180g)750 kcal
🥛 Casein shake + 30g nuts (pre-sleep)380 kcal
🍌 Banana + peanut butter (2 tbsp) – pre-workout270 kcal
📆 Tuesday2760 kcal
🥣 Oats (100g) + protein powder + milk + berries650 kcal
🐟 Salmon (180g) + quinoa (150g) + spinach700 kcal
🍕 Wholegrain tortilla + chicken + mozzarella + tomatoes710 kcal
🧃 Protein shake + banana (post-workout)420 kcal
🧀 Low-fat cottage cheese (200g) + nuts280 kcal
📆 Wednesday2390 kcal
🥞 Protein pancakes (3) + maple syrup + blueberries580 kcal
🥙 Wrap: tuna + avocado + wholegrain wrap + lettuce640 kcal
🍝 Wholegrain pasta (200g) + bolognese (150g beef mince) + parmesan820 kcal
🍫 Dark chocolate + almonds + protein bar350 kcal
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🍳 ████████████ (000 kcal)
🥗 ████████████ (000 kcal)
🍝 ████████████ (000 kcal)
💡 Distribute protein across 4–5 meals (30–40g per meal) to maximise muscle protein synthesis throughout the day. Consume fast carbs + protein within 30–60 minutes after training.
Create Your Full Plan with NutriLumo
7 days, personalised recipes, shopping list & calorie tracking
Frequently Asked Questions
How much protein do I need for muscle gain?+
1.6–2.2 g per kilogram of body weight daily. For an 80 kg man that's 128–176 g of protein per day.
How large should the calorie surplus be?+
200–400 kcal above your TDEE. More leads to excessive fat gain. NutriLumo calculates your TDEE precisely and creates your optimal bulk phase plan.
How long does it take to build visible muscle?+
For beginners: first visible changes after 8–12 weeks. Advanced: 0.5–1 kg of muscle mass per month with optimal training and nutrition.
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