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Muscle Gain Plan
A high-protein, calorie-surplus plan designed to help you build lean muscle and strength while supporting recovery from intense workouts.
Duration
4 Weeks
Calories
2800–3200 kcal/day
Macros Distribution
Protein — 40%
Carbs — 40%
Fat — 20%
Monday
4 MealsBreakfast
3 items
- Oats with milk & banana
- 4 boiled eggs
- 1 scoop whey protein
Lunch
3 items
- Grilled chicken breast
- Steamed rice
- Vegetable salad
Snack
2 items
- Almonds (10 pcs)
- Peanut butter toast
Dinner
3 items
- Paneer curry
- Brown rice
- Greek yogurt
Tuesday
4 MealsBreakfast
3 items
- Omelette (4 eggs)
- Whole wheat toast
- Apple
Lunch
3 items
- Fish fillet
- Mashed potatoes
- Spinach salad
Snack
2 items
- Protein bar
- Banana smoothie
Dinner
3 items
- Tofu stir-fry
- Quinoa
- Steamed broccoli
Wednesday
4 MealsBreakfast
2 items
- Oatmeal with peanut butter
- Scrambled eggs
Lunch
3 items
- Chicken curry
- Basmati rice
- Green beans
Snack
2 items
- Whey protein shake
- Mixed nuts
Dinner
3 items
- Grilled paneer
- Sweet potatoes
- Vegetable soup
Thursday
4 MealsBreakfast
2 items
- Egg sandwich
- Orange juice
Lunch
3 items
- Beef/soy chunks
- Brown rice
- Carrot salad
Snack
2 items
- Protein smoothie
- Dark chocolate (small piece)
Dinner
3 items
- Lentil soup
- Whole wheat roti (2)
- Paneer tikka
Friday
4 MealsBreakfast
3 items
- Banana pancakes
- Honey drizzle
- Greek yogurt
Lunch
3 items
- Grilled chicken
- Sweet potato mash
- Vegetable stir-fry
Snack
2 items
- Boiled eggs (2)
- Oat milk smoothie
Dinner
3 items
- Tofu curry
- Brown rice
- Cucumber salad
Saturday
4 MealsBreakfast
2 items
- Oats with berries
- 1 scoop protein shake
Lunch
1 items
- Pasta with chicken & veggies
Snack
2 items
- Trail mix
- Apple slices with peanut butter
Dinner
3 items
- Salmon (or paneer)
- Quinoa
- Steamed vegetables
Sunday
4 MealsBreakfast
2 items
- Protein smoothie bowl
- Whole wheat toast
Lunch
3 items
- Grilled paneer wrap
- Brown rice
- Salad
Snack
2 items
- Yogurt with nuts
- Banana
Dinner
3 items
- Chicken curry
- Vegetable rice
- Soup
Notes
Stay consistent with calorie intake, aim for 1.6–2g protein per kg of body weight, and stay hydrated throughout your training sessions.