2,500-Calorie 7-Day Meal Plan for Muscle Gain

Overview

A 2,500-calorie 7-day plan for lean muscle gain. Average daily macros: ~180g protein, ~290g carbs, ~80g fat. Carbs are concentrated around training; protein is spread evenly across 4-5 feedings per day.

This plan is designed for a moderate ~300-500 kcal surplus over maintenance for trainees with 3-5 weekly resistance training sessions. Re-evaluate after 3-4 weeks: if you're gaining faster than ~1% body weight per month, drop 200 kcal.

Daily structure (5 meals)

• Breakfast: ~550 kcal
• Lunch: ~600 kcal
• Pre-workout snack: ~300 kcal
• Dinner: ~700 kcal
• Evening snack: ~350 kcal

The 7-day plan

Day 1 (Training)

• B: Banana Oat Protein Pancakes + 1 tbsp peanut butter + banana
• L: Chicken Quinoa Power Bowl + extra quinoa (90g dry)
• Pre: Apple with Peanut Butter + 1 scoop whey
• D: Ground Turkey Stuffed Peppers ×2 + side salad
• PM: Chocolate Protein Mousse + 30g almonds

Day 2 (Rest)

• B: High-Protein Overnight Oats + 1 tbsp peanut butter
• L: Salmon Teriyaki Rice Bowl + extra rice
• Pre: Cottage Cheese Berry Cup + 1 slice toast
• D: Lean Beef Burger Bowl + roasted potatoes (200g)
• PM: Berry Chia Pudding + nuts

Day 3 (Training)

• B: Egg White Veggie Scramble + 3 slices toast + avocado
• L: Chicken & Veggie Stir-Fry + extra rice (120g dry)
• Pre: Banana + 1 scoop whey
• D: Baked Salmon with Asparagus + 1 cup rice + olive oil drizzle
• PM: Single-Serve Protein Brownie Mug + Greek yogurt

Day 4 (Rest)

• B: Greek Yogurt Berry Power Bowl + 2 tbsp granola
• L: Turkey Avocado Wrap + lentil soup cup
• Pre: Peanut Butter Protein Balls ×3
• D: Coconut Chickpea Curry + chicken breast
• PM: Cottage cheese + pineapple

Day 5 (Training)

• B: Banana Oat Protein Pancakes + maple syrup + nut butter
• L: Light Chicken Caesar Salad + 1 cup pasta
• Pre: Greek Yogurt Cucumber Dip + pita bread
• D: Ground Turkey Stuffed Peppers + extra rice on the side
• PM: Banana Nice Cream + peanut butter

Day 6 (Rest)

• B: Vanilla Chia Seed Pudding + granola + banana
• L: Tuna and White Bean Salad + 2 slices toast + olive oil
• Pre: Everything-Bagel Hard-Boiled Eggs ×3
• D: Garlic Shrimp with Zoodles + 1.5 cup rice
• PM: Chocolate Protein Mousse + walnuts

Day 7 (Training)

• B: Avocado Toast with Poached Egg + extra egg + fruit
• L: Chicken Quinoa Power Bowl + double chicken
• Pre: Apple with Peanut Butter + whey shake
• D: Baked Salmon with Asparagus + 1.5 cup rice + olive oil
• PM: Frozen Greek Yogurt Bark ×3

Notes

• Protein: ~180g/day = ~2.2g/kg for a 80kg trainee. Sufficient for hypertrophy.
• Carbs around training: place largest carb meals 1-2 hours pre and within 2 hours post.
• Creep watch: a "lean bulk" should add ~0.25-0.5kg per month. Faster than that = mostly fat. Slower = recheck logs in Caloriez.