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.
- Goal
- Muscle gain
- Diet
- Contains meat / poultry
- Sample days
- 2
- Duration
- 8 weeks
Allergens: Egg, Fish, Gluten, Milk / lactose For packaged products, check the label.
Sample menu
Training day
2,478.1 kcal · P 159.2 g · C 296.8 g · F 74.9 g
Breakfast
- Egg (whole) 100 g143 kcal
- Turkish white cheese (feta-type) 30 g79.2 kcal
- Whole wheat bread 75 g185.3 kcal
- Tomato 120 g21.6 kcal
- Cucumber 100 g15 kcal
Lunch
- Chicken breast (grilled) 150 g247.5 kcal
- Rice pilaf (cooked) 250 g375 kcal
- Shepherd salad 200 g90 kcal
Pre-workout
- Banana 120 g106.8 kcal
- Rolled oats 50 g189.5 kcal
- Semi-skimmed milk 200 g92 kcal
Post-workout
- Strained (Greek) yogurt 200 g194 kcal
- Honey 15 g45.6 kcal
- Dates 40 g112.8 kcal
Dinner
- Salmon (baked) 130 g267.8 kcal
- Potato (baked) 200 g186 kcal
- Broccoli 150 g51 kcal
- Ayran 200 g76 kcal
Rest day
2,103.9 kcal · P 154 g · C 187.3 g · F 82.7 g
Breakfast
- Menemen (eggs with tomato & pepper) 200 g210 kcal
- Boiled egg 50 g77.5 kcal
- Lor (whey) cheese 60 g58.8 kcal
- Whole wheat bread 50 g123.5 kcal
Snack 1
- Strained (Greek) yogurt 150 g145.5 kcal
- Apple 180 g93.6 kcal
Lunch
- Turkey breast (cooked) 130 g175.5 kcal
- Bulgur pilaf (cooked) 180 g225 kcal
- Shepherd salad 200 g90 kcal
- Ayran 200 g76 kcal
Dinner
- Beef cubes (cooked) 130 g279.5 kcal
- Green beans in olive oil 200 g150 kcal
- Cacık (yogurt with cucumber) 200 g80 kcal
- Whole wheat bread 50 g123.5 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?
2300 kcal, 155 g protein, 240 g carbs and 78 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. 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
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
This is a general sample plan; if you are pregnant, have a chronic condition or take medication, consult a dietitian or doctor.