Muscle Gain1 Week
Work From Home Adult Muscle Gain 2200 Calorie Meal Plan
Work From Home Adult Muscle Gain 2200 Calorie Meal Plan is built around roughly 2200 calories per day for muscle gain with practical meals and repeatable portions.
2200
Daily Calories
206g
Avg Protein
234g
Avg Carbs
45g
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
2200 cal
🍎Snacks
1 serving whey protein(165 cal)
1 protein bar(165 cal)
Daily Total
🔥 2200 cal💪 220g protein🥖 238g carbs🥑 39g fat
Day 2 - Tuesday
2200 cal
🍎Snacks
1 protein bar(165 cal)
1 carton high-protein milk(165 cal)
Daily Total
🔥 2200 cal💪 185g protein🥖 233g carbs🥑 57g fat
Day 3 - Wednesday
2195 cal
🍎Snacks
1 carton high-protein milk(180 cal)
Plain Greek yogurt(175 cal)
Daily Total
🔥 2195 cal💪 232g protein🥖 227g carbs🥑 36g fat
Day 4 - Thursday
2195 cal
🍎Snacks
Plain Greek yogurt(175 cal)
2 boiled eggs(180 cal)
Daily Total
🔥 2195 cal💪 192g protein🥖 211g carbs🥑 62g fat
Day 5 - Friday
2180 cal
🍎Snacks
2 boiled eggs(180 cal)
20 g almonds(160 cal)
Daily Total
🔥 2180 cal💪 196g protein🥖 214g carbs🥑 57g fat
Day 6 - Saturday
2180 cal
🍎Snacks
20 g almonds(160 cal)
1 small Japanese sweet potato(180 cal)
Daily Total
🔥 2180 cal💪 209g protein🥖 246g carbs🥑 40g fat
Day 7 - Sunday
2155 cal
🍎Snacks
1 small Japanese sweet potato(180 cal)
1 banana(135 cal)
Daily Total
🔥 2155 cal💪 205g protein🥖 272g carbs🥑 26g 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 2200.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
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