Bulking1 Week
2500 Calorie Meal Plan for Muscle Gain
High-protein meal plan at 2500 calories per day with 150+ grams of protein. Designed for building muscle mass alongside strength training.
2500
Daily Calories
164g
Avg Protein
230g
Avg Carbs
100g
Avg Fat
Overview
This meal plan is designed with 150+ grams of protein daily, adequate carbohydrates for workout energy, focusing on accessible Thai foods at reasonable prices. Perfect for those looking to build muscle mass.
Meal Schedule
Day 1 - Monday
2500 cal
🌅Breakfast
4 Boiled Eggs + 60g Oatmeal + 1 Banana
550 cal • 30g protein
☀️Lunch
Hainanese Chicken Rice (Breast) x2
900 cal • 50g protein
🌙Dinner
250g Beef Steak + Mashed Potato + Salad
700 cal • 55g protein
🍎Snacks
Whey Protein + 30g Almonds(350 cal)
Daily Total
🔥 2500 cal💪 170g protein🥖 225g carbs🥑 98g fat
Day 2 - Tuesday
2500 cal
🌅Breakfast
Rice Porridge with Minced Pork + 2 Soft-Boiled Eggs
500 cal • 28g protein
☀️Lunch
Basil Chicken Rice with Fried Egg x2
950 cal • 55g protein
🌙Dinner
200g Grilled Salmon + Brown Rice + Steamed Vegetables
650 cal • 50g protein
🍎Snacks
Greek Yogurt + Granola + Mixed Fruits(400 cal)
Daily Total
🔥 2500 cal💪 158g protein🥖 245g carbs🥑 95g fat
Day 3 - Wednesday
2500 cal
🌅Breakfast
Chicken Sandwich + 3 Scrambled Eggs
600 cal • 40g protein
☀️Lunch
Beef Boat Noodles x3 Bowls
900 cal • 60g protein
🌙Dinner
300g Grilled Chicken Breast + Baked Sweet Potato + Broccoli
600 cal • 55g protein
🍎Snacks
2 Glasses Soy Milk + Whole Wheat Bread(400 cal)
Daily Total
🔥 2500 cal💪 175g protein🥖 230g carbs🥑 90g fat
Day 4 - Thursday
2500 cal
🌅Breakfast
Minced Pork Omelette Rice + Tofu Soup
600 cal • 32g protein
☀️Lunch
Red & Crispy Pork Rice + Boiled Egg
850 cal • 45g protein
🌙Dinner
Green Curry Chicken + 2 Scoops Rice
700 cal • 40g protein
🍎Snacks
2 Bananas + 2 tbsp Peanut Butter(350 cal)
Daily Total
🔥 2500 cal💪 129g protein🥖 270g carbs🥑 104g fat
Day 5 - Friday
2500 cal
🌅Breakfast
4 Scrambled Eggs + 2 Whole Wheat Toast + Avocado
600 cal • 32g protein
☀️Lunch
Braised Pork Leg Rice (Lean) + Egg + Tofu
800 cal • 48g protein
🌙Dinner
Steamed Sea Bass with Lime + Rice + Stir-Fried Vegetables
650 cal • 50g protein
🍎Snacks
Whey Protein + Whole Milk(450 cal)
Daily Total
🔥 2500 cal💪 175g protein🥖 210g carbs🥑 103g fat
Day 6 - Saturday
2500 cal
🌅Breakfast
Minced Pork Congee with Soft Egg x2 Bowls
550 cal • 30g protein
☀️Lunch
Whole Grilled Chicken + Papaya Salad + Sticky Rice
1000 cal • 70g protein
🌙Dinner
Thai BBQ (Pork and Vegetables)
650 cal • 45g protein
🍎Snacks
50g Peanuts + Mixed Fruits(300 cal)
Daily Total
🔥 2500 cal💪 160g protein🥖 215g carbs🥑 111g fat
Day 7 - Sunday
2500 cal
🌅Breakfast
3 Protein Pancakes + 3 Boiled Eggs + Honey
600 cal • 40g protein
☀️Lunch
Thai Hot Pot (Pork, Chicken, Shrimp) + Rice
850 cal • 55g protein
🌙Dinner
250g Pork Steak + Green Salad + Bread
700 cal • 50g protein
🍎Snacks
Protein Smoothie (Whey + Milk + Banana + Peanut Butter)(350 cal)
Daily Total
🔥 2500 cal💪 180g protein🥖 215g carbs🥑 99g fat
Frequently Asked Questions
Will I gain weight on this plan?
With consistent exercise, weight gain will be muscle mass - about 0.5-1 kg per month.
Do I need whey protein?
Not necessary. You can substitute with chicken breast, egg whites, or soybeans.
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