Muscle Gain1 Week
Work From Home Adult Muscle Gain 2600 Calorie Meal Plan
Work From Home Adult Muscle Gain 2600 Calorie Meal Plan is built around roughly 2600 calories per day for muscle gain with practical meals and repeatable portions.
2600
Daily Calories
241g
Avg Protein
274g
Avg Carbs
52g
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
2600 cal
🍎Snacks
2 boiled eggs(205 cal)
20 g almonds(160 cal)
1 protein bar(180 cal)
Daily Total
🔥 2600 cal💪 234g protein🥖 256g carbs🥑 69g fat
Day 2 - Tuesday
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 3 - Wednesday
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 4 - Thursday
2530 cal
🍎Snacks
1 banana(135 cal)
1 serving whey protein(175 cal)
2 boiled eggs(270 cal)
Daily Total
🔥 2530 cal💪 252g protein🥖 259g carbs🥑 52g fat
Day 5 - Friday
2640 cal
🍎Snacks
1 serving whey protein(175 cal)
1 protein bar(250 cal)
20 g almonds(110 cal)
Daily Total
🔥 2640 cal💪 253g protein🥖 277g carbs🥑 55g fat
Day 6 - Saturday
2570 cal
🍎Snacks
1 protein bar(250 cal)
1 carton high-protein milk(215 cal)
Daily Total
🔥 2570 cal💪 213g protein🥖 271g carbs🥑 69g fat
Day 7 - Sunday
2520 cal
🍎Snacks
1 carton high-protein milk(215 cal)
Plain Greek yogurt(175 cal)
1 banana(180 cal)
Daily Total
🔥 2520 cal💪 249g protein🥖 283g carbs🥑 38g 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 2600.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
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