Muscle Gain1 Week
Thai Protein Snack Muscle Gain 2900
Thai Protein Snack Muscle Gain 2900 is built around roughly 2900 calories per day for muscle gain with practical meals and repeatable portions.
2900
Daily Calories
248g
Avg Protein
284g
Avg Carbs
58g
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
2900 cal
🍎Snacks
1 protein bar(255 cal)
1 carton high-protein milk(215 cal)
1 small Japanese sweet potato(160 cal)
Daily Total
🔥 2900 cal💪 228g protein🥖 327g carbs🥑 74g fat
Day 2 - Tuesday
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 3 - Wednesday
2780 cal
🍎Snacks
Plain Greek yogurt(175 cal)
2 boiled eggs(205 cal)
1 serving whey protein(235 cal)
Daily Total
🔥 2780 cal💪 260g protein🥖 253g carbs🥑 79g fat
Day 4 - Thursday
2870 cal
🍎Snacks
2 boiled eggs(205 cal)
20 g almonds(160 cal)
1 protein bar(340 cal)
Daily Total
🔥 2870 cal💪 256g protein🥖 284g carbs🥑 76g fat
Day 5 - Friday
2565 cal
🍎Snacks
20 g almonds(160 cal)
1 small Japanese sweet potato(190 cal)
1 carton high-protein milk(290 cal)
Daily Total
🔥 2565 cal💪 245g protein🥖 274g carbs🥑 50g fat
Day 6 - Saturday
2485 cal
🍎Snacks
1 small Japanese sweet potato(190 cal)
1 banana(135 cal)
Plain Greek yogurt(235 cal)
Daily Total
🔥 2485 cal💪 239g protein🥖 296g carbs🥑 32g fat
Day 7 - Sunday
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
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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