Meal plan
High protein · 2000 kcal
For people who train and want to keep muscle while reducing body fat. Protein is about 2 g/kg (for 80 kg), 30–45 g per meal, mainly from lean meat, fish, eggs and strained dairy.
- Goal
- Muscle gain
- Diet
- Contains meat / poultry
- Sample days
- 2
- Duration
- 8 weeks
Allergens: Egg, Fish, Gluten, Milk / lactose, Tree nuts For packaged products, check the label.
Sample menu
Day 1
1,972.9 kcal · P 166.9 g · C 178.7 g · F 68.5 g
Breakfast
- Egg (whole) 100 g143 kcal
- Egg white 66 g34.3 kcal
- Lor (whey) cheese 60 g58.8 kcal
- Whole wheat bread 50 g123.5 kcal
- Tomato 120 g21.6 kcal
- Cucumber 100 g15 kcal
Snack 1
- Strained (Greek) yogurt 200 g194 kcal
- Strawberry 150 g48 kcal
Lunch
- Chicken breast (grilled) 150 g247.5 kcal
- Bulgur pilaf (cooked) 200 g250 kcal
- Shepherd salad 200 g90 kcal
Dinner
- Tuna (canned in water) 120 g139.2 kcal
- Chickpeas (cooked) 100 g164 kcal
- Lettuce 100 g15 kcal
- Olive oil 10 g88.4 kcal
- Low-fat yogurt 150 g67.5 kcal
Day 2
1,968.2 kcal · P 158.8 g · C 212.2 g · F 57.3 g
Breakfast
- Rolled oats 50 g189.5 kcal
- Skim milk 250 g85 kcal
- Boiled egg 100 g155 kcal
- Banana 120 g106.8 kcal
Snack 1
- Cottage cheese 150 g147 kcal
- Pear 150 g85.5 kcal
Lunch
- Turkey breast (cooked) 150 g202.5 kcal
- Brown rice (cooked) 150 g184.5 kcal
- Broccoli 150 g51 kcal
- Olive oil 5 g44.2 kcal
Dinner
- Sea bream (grilled) 200 g270 kcal
- Potato (boiled) 150 g130.5 kcal
- Arugula 50 g12.5 kcal
- Tomato 120 g21.6 kcal
- Olive oil 8 g70.7 kcal
Who it is for and how to use it
Who is this program for?
For adults who train and need a small calorie surplus to build muscle. It is a sample plan for healthy adults, not a therapeutic diet.
What are the daily targets?
2000 kcal, 160 g protein, 195 g carbs and 62 g fat a day. Each sample day's calories and protein stay within ±10% of this target.
Which allergens does it contain?
Allergens marked on the foods in this plan: Egg, Fish, Gluten, Milk / lactose, Tree nuts. Check the label on packaged products.
Can I adapt the program to myself?
Yes. The targets suit an average adult; a dietitian or trainer can set calorie and macro targets for your weight, height and activity level. Gyms and trainers on GamGym can import this plan and assign it to you.
Other meal plans
- Meal plan
Muscle gain · 2500 kcal
A small calorie surplus for slow weight gain alongside strength training. Daily protein is about 1.8 g/kg (for 80 kg), split into 25–40 g across four or five meals.
Muscle gain · 2500 kcal · 155 g protein · Contains meat / poultry
- Meal plan
Muscle gain · 3000 kcal
For people who train hard, are larger built or struggle to gain weight. Nuts, olive oil and milk-based drinks keep the volume manageable; protein is about 1.9 g/kg (for 90 kg).
Muscle gain · 3000 kcal · 180 g protein · Contains meat / poultry
- Meal plan
Training day / rest day · 2300 kcal
A weekly average of 2300 kcal: carbohydrate goes up on training days (pre- and post-workout meals, ~2450 kcal) and down on rest days (~2100 kcal). Protein stays the same on both.
Muscle gain · 2300 kcal · 155 g protein · Contains meat / poultry
This is a general sample plan; if you are pregnant, have a chronic condition or take medication, consult a dietitian or doctor.