Muscle Gain1 Week
Work From Home Adult Muscle Gain 2000 Calorie Meal Plan
Work From Home Adult Muscle Gain 2000 Calorie Meal Plan is built around roughly 2000 calories per day for muscle gain with practical meals and repeatable portions.
2000
Daily Calories
190g
Avg Protein
215g
Avg Carbs
40g
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
1985 cal
🍎Snacks
1 small Japanese sweet potato(150 cal)
1 banana(135 cal)
Daily Total
🔥 1985 cal💪 188g protein🥖 250g carbs🥑 24g fat
Day 2 - Tuesday
1985 cal
🍎Snacks
1 banana(135 cal)
1 serving whey protein(150 cal)
Daily Total
🔥 1985 cal💪 202g protein🥖 227g carbs🥑 29g fat
Day 3 - Wednesday
2000 cal
🍎Snacks
1 serving whey protein(150 cal)
1 protein bar(150 cal)
Daily Total
🔥 2000 cal💪 200g protein🥖 217g carbs🥑 35g fat
Day 4 - Thursday
2000 cal
🍎Snacks
1 protein bar(150 cal)
1 carton high-protein milk(150 cal)
Daily Total
🔥 2000 cal💪 168g protein🥖 212g carbs🥑 52g fat
Day 5 - Friday
2000 cal
🍎Snacks
1 carton high-protein milk(150 cal)
Plain Greek yogurt(150 cal)
Daily Total
🔥 2000 cal💪 211g protein🥖 208g carbs🥑 32g fat
Day 6 - Saturday
2000 cal
🍎Snacks
Plain Greek yogurt(150 cal)
2 boiled eggs(150 cal)
Daily Total
🔥 2000 cal💪 176g protein🥖 195g carbs🥑 56g fat
Day 7 - Sunday
2000 cal
🍎Snacks
2 boiled eggs(150 cal)
20 g almonds(150 cal)
Daily Total
🔥 2000 cal💪 182g protein🥖 199g carbs🥑 52g 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 2000.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
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