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.
- Goal
- Muscle gain
- Diet
- Contains meat / poultry
- Sample days
- 2
- Duration
- 12 weeks
Allergens: Egg, Fish, Gluten, Milk / lactose, Peanut, Tree nuts For packaged products, check the label.
Sample menu
Day 1
2,509.9 kcal · P 156.5 g · C 274 g · F 89.2 g
Breakfast
- Rolled oats 70 g265.3 kcal
- Semi-skimmed milk 250 g115 kcal
- Banana 120 g106.8 kcal
- Peanut butter 16 g94.1 kcal
- Boiled egg 50 g77.5 kcal
Snack 1
- Strained (Greek) yogurt 150 g145.5 kcal
- Honey 10 g30.4 kcal
Lunch
- Chicken breast (grilled) 150 g247.5 kcal
- Rice pilaf (cooked) 200 g300 kcal
- Shepherd salad 200 g90 kcal
- Ayran 200 g76 kcal
Snack 2
- Whole wheat bread 50 g123.5 kcal
- Turkish white cheese (feta-type) 30 g79.2 kcal
- Apple 180 g93.6 kcal
Dinner
- Beef cubes (cooked) 110 g236.5 kcal
- Bulgur pilaf (cooked) 150 g187.5 kcal
- Green beans in olive oil 200 g150 kcal
- Whole yogurt 150 g91.5 kcal
Day 2
2,465.9 kcal · P 156.3 g · C 276.5 g · F 89.4 g
Breakfast
- Menemen (eggs with tomato & pepper) 200 g210 kcal
- Boiled egg 50 g77.5 kcal
- Kashar cheese 20 g72 kcal
- Whole wheat bread 75 g185.3 kcal
- Tomato 100 g18 kcal
Lunch
- Tuna (canned in water) 120 g139.2 kcal
- Whole wheat pasta (cooked) 250 g372.5 kcal
- Broccoli 150 g51 kcal
- Olive oil 10 g88.4 kcal
Snack 2
- Banana 120 g106.8 kcal
- Semi-skimmed milk 200 g92 kcal
Dinner
- Chicken thigh (skinless, cooked) 150 g313.5 kcal
- Potato (baked) 250 g232.5 kcal
- Shepherd salad 200 g90 kcal
- Cacık (yogurt with cucumber) 200 g80 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?
2500 kcal, 155 g protein, 280 g carbs and 85 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, Peanut, 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 · 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
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.
Muscle gain · 2000 kcal · 160 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.