Muscle Gain1 Week
Thai Early Morning Training Muscle Gain 2900
Thai Early Morning Training Muscle Gain 2900 is built around roughly 2900 calories per day for muscle gain with practical meals and repeatable portions.
2900
Daily Calories
252g
Avg Protein
278g
Avg Carbs
60g
Avg Fat
Overview
This plan balances protein, vegetables, carbs, and snacks across the week so muscle gain is easier to follow without guessing every meal.
Meal Schedule
Day 1 - Monday
2345 cal
🍎Snacks
1 small Japanese sweet potato(190 cal)
1 banana(135 cal)
Plain Greek yogurt(235 cal)
Daily Total
🔥 2345 cal💪 239g protein🥖 263g carbs🥑 32g fat
Day 2 - Tuesday
2595 cal
🍎Snacks
1 banana(135 cal)
1 serving whey protein(175 cal)
2 boiled eggs(270 cal)
Daily Total
🔥 2595 cal💪 258g protein🥖 266g carbs🥑 54g fat
Day 3 - Wednesday
2900 cal
🍎Snacks
1 serving whey protein(175 cal)
1 protein bar(255 cal)
20 g almonds(200 cal)
Daily Total
🔥 2900 cal💪 271g protein🥖 301g carbs🥑 66g fat
Day 4 - Thursday
2900 cal
🍎Snacks
1 protein bar(255 cal)
1 carton high-protein milk(215 cal)
1 small Japanese sweet potato(205 cal)
Daily Total
🔥 2900 cal💪 230g protein🥖 323g carbs🥑 74g fat
Day 5 - Friday
2540 cal
🍎Snacks
1 carton high-protein milk(215 cal)
Plain Greek yogurt(175 cal)
1 banana(180 cal)
Daily Total
🔥 2540 cal💪 251g protein🥖 285g carbs🥑 38g fat
Day 6 - Saturday
2735 cal
🍎Snacks
Plain Greek yogurt(175 cal)
2 boiled eggs(205 cal)
1 serving whey protein(235 cal)
Daily Total
🔥 2735 cal💪 260g protein🥖 242g carbs🥑 79g fat
Day 7 - Sunday
2805 cal
🍎Snacks
2 boiled eggs(205 cal)
20 g almonds(160 cal)
1 protein bar(340 cal)
Daily Total
🔥 2805 cal💪 256g protein🥖 269g carbs🥑 76g fat
Frequently Asked Questions
Who is this muscle gain meal plan for?
It is for people who want a simple structure for muscle gain while keeping daily calories near 2900.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
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