Muscle Gain1 Week
Thai Lift Day Muscle Gain 2300
Thai Lift Day Muscle Gain 2300 is built around roughly 2300 calories per day for muscle gain with practical meals and repeatable portions.
2300
Daily Calories
220g
Avg Protein
236g
Avg Carbs
50g
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
2275 cal
🍎Snacks
Plain Greek yogurt(175 cal)
2 boiled eggs(205 cal)
Daily Total
🔥 2275 cal💪 204g protein🥖 212g carbs🥑 67g fat
Day 2 - Tuesday
2260 cal
🍎Snacks
2 boiled eggs(205 cal)
20 g almonds(160 cal)
Daily Total
🔥 2260 cal💪 211g protein🥖 214g carbs🥑 61g fat
Day 3 - Wednesday
2300 cal
🍎Snacks
20 g almonds(160 cal)
1 small Japanese sweet potato(190 cal)
1 carton high-protein milk(165 cal)
Daily Total
🔥 2300 cal💪 233g protein🥖 233g carbs🥑 46g fat
Day 4 - Thursday
2300 cal
🍎Snacks
1 small Japanese sweet potato(190 cal)
1 banana(135 cal)
Plain Greek yogurt(190 cal)
Daily Total
🔥 2300 cal💪 234g protein🥖 261g carbs🥑 31g fat
Day 5 - Friday
2325 cal
🍎Snacks
1 banana(135 cal)
1 serving whey protein(175 cal)
2 boiled eggs(135 cal)
Daily Total
🔥 2325 cal💪 234g protein🥖 250g carbs🥑 42g fat
Day 6 - Saturday
2295 cal
🍎Snacks
1 serving whey protein(175 cal)
1 protein bar(180 cal)
Daily Total
🔥 2295 cal💪 228g protein🥖 248g carbs🥑 41g fat
Day 7 - Sunday
2300 cal
🍎Snacks
1 protein bar(180 cal)
1 carton high-protein milk(180 cal)
Daily Total
🔥 2300 cal💪 198g protein🥖 237g carbs🥑 62g 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 2300.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
Related Plans
Track Your Meals with GinFit
Take photos of your meals and see if you're sticking to the plan. Our AI calculates calories and nutrition instantly.
Download Free