Muscle Gain1 Week
Thai Lift Day Muscle Gain 2100
Thai Lift Day Muscle Gain 2100 is built around roughly 2100 calories per day for muscle gain with practical meals and repeatable portions.
2100
Daily Calories
204g
Avg Protein
218g
Avg Carbs
43g
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
2105 cal
🍎Snacks
1 protein bar(160 cal)
1 carton high-protein milk(160 cal)
Daily Total
🔥 2105 cal💪 182g protein🥖 216g carbs🥑 56g fat
Day 2 - Tuesday
2105 cal
🍎Snacks
1 carton high-protein milk(160 cal)
Plain Greek yogurt(160 cal)
Daily Total
🔥 2105 cal💪 223g protein🥖 218g carbs🥑 34g fat
Day 3 - Wednesday
2105 cal
🍎Snacks
Plain Greek yogurt(160 cal)
2 boiled eggs(160 cal)
Daily Total
🔥 2105 cal💪 190g protein🥖 199g carbs🥑 60g fat
Day 4 - Thursday
2105 cal
🍎Snacks
2 boiled eggs(160 cal)
20 g almonds(160 cal)
Daily Total
🔥 2105 cal💪 197g protein🥖 200g carbs🥑 55g fat
Day 5 - Friday
2080 cal
🍎Snacks
20 g almonds(160 cal)
1 small Japanese sweet potato(185 cal)
Daily Total
🔥 2080 cal💪 214g protein🥖 215g carbs🥑 41g fat
Day 6 - Saturday
2055 cal
🍎Snacks
1 small Japanese sweet potato(185 cal)
1 banana(135 cal)
Daily Total
🔥 2055 cal💪 210g protein🥖 241g carbs🥑 27g fat
Day 7 - Sunday
2080 cal
🍎Snacks
1 banana(135 cal)
1 serving whey protein(160 cal)
Daily Total
🔥 2080 cal💪 212g protein🥖 236g carbs🥑 31g 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 2100.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
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