Muscle Gain1 Week
Work From Home Adult Muscle Gain 2400 Calorie Meal Plan
Work From Home Adult Muscle Gain 2400 Calorie Meal Plan is built around roughly 2400 calories per day for muscle gain with practical meals and repeatable portions.
2400
Daily Calories
232g
Avg Protein
257g
Avg Carbs
48g
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
2400 cal
🍎Snacks
1 carton high-protein milk(215 cal)
Plain Greek yogurt(175 cal)
1 banana(110 cal)
Daily Total
🔥 2400 cal💪 243g protein🥖 262g carbs🥑 37g fat
Day 2 - Tuesday
2440 cal
🍎Snacks
Plain Greek yogurt(175 cal)
2 boiled eggs(205 cal)
1 serving whey protein(115 cal)
Daily Total
🔥 2440 cal💪 225g protein🥖 227g carbs🥑 69g fat
Day 3 - Wednesday
2480 cal
🍎Snacks
2 boiled eggs(205 cal)
20 g almonds(160 cal)
1 protein bar(170 cal)
Daily Total
🔥 2480 cal💪 223g protein🥖 243g carbs🥑 66g fat
Day 4 - Thursday
2400 cal
🍎Snacks
20 g almonds(160 cal)
1 small Japanese sweet potato(190 cal)
1 carton high-protein milk(150 cal)
Daily Total
🔥 2400 cal💪 230g protein🥖 263g carbs🥑 46g fat
Day 5 - Friday
2400 cal
🍎Snacks
1 small Japanese sweet potato(190 cal)
1 banana(135 cal)
Plain Greek yogurt(175 cal)
Daily Total
🔥 2400 cal💪 231g protein🥖 291g carbs🥑 31g fat
Day 6 - Saturday
2400 cal
🍎Snacks
1 banana(135 cal)
1 serving whey protein(175 cal)
2 boiled eggs(190 cal)
Daily Total
🔥 2400 cal💪 240g protein🥖 253g carbs🥑 46g fat
Day 7 - Sunday
2375 cal
🍎Snacks
1 serving whey protein(175 cal)
1 protein bar(205 cal)
Daily Total
🔥 2375 cal💪 235g protein🥖 257g carbs🥑 43g 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 2400.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
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