Muscle-Gain Meal Plan (2,800 kcal)
Three 2,800-calorie menus with 165 g of protein and one shake a day to build muscle with a controlled surplus. Carbs spread around training.
The numbers
- Calories
- 2,761 kcal
- Protein
- 170 g
- Carbohydrates
- 332 g
- Fat
- 89 g
- Fibre
- 42 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
Men who lift 3–5 times a week and want to build muscle.
How to follow it
- 1.6–2.2 g/kg of protein per day is enough; more does not speed things up.
- Training is the stimulus: follow a plan with progressive overload.
- Aim for 0.25–0.5 kg a week on the scale.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Tuna canned in water (drained)270 g
- Egg whites170 g · 5 pcs
- Pork tenderloin (roasted)170 g
- Chicken drumstick (skinless, roasted)150 g
- Shredded chicken (cooked)140 g
- Chicken breast (grilled)130 g
Dairy
- Greek yogurt (plain, nonfat)280 g
- Cottage cheese (2% fat)180 g
Grains, bread and cereals
- White rice (cooked)960 g
- Rolled oats (dry)140 g
- Whole-wheat bread120 g
- Pita bread90 g · 2 pcs
- Granola30 g
Vegetables and roots
- Sweet potato (baked)1.1 kg
- Tomato360 g
- Broccoli (steamed)120 g
- Romaine lettuce120 g
- Cucumber120 g
- Spinach120 g
Fruit
- Banana540 g · 5 pcs
- Avocado250 g
- Tangerine / mandarin180 g · 2 pcs
- Orange180 g · 2 pcs
Pantry
- Olive oil80 g
- Cashews80 g
- Peanut butter50 g
- Pea protein powder40 g
- Olives40 g
- Peanuts (dry-roasted)30 g
- Whey protein powder30 g
- Butter20 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (man, 30, 178 cm, 82 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
How many calories should I eat to build muscle?
About 5–10% above your daily expenditure (200–300 extra kcal). Work out your expenditure and surplus with the calorie surplus calculator.
Can I build muscle without whey?
Yes. See the meal plan without protein powder: protein comes from meat, eggs, dairy and legumes.
What are the macros of this diet?
On average 2,761 kcal a day, with 170 g of protein, 332 g of carbs, 89 g of fat and 42 g of fibre.
How many meals does this menu have?
5 meals a day: breakfast, morning snack, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
More meal plans
High-Protein Meal Plan Without Protein Powder
2,500 kcal · 160 g protein · 5 meals
3000-Calorie Meal Plan: Full Day Menu
3,000 kcal · 170 g protein · 6 meals
2500-Calorie Meal Plan: Full Day Menu
2,500 kcal · 160 g protein · 5 meals
Cutting Meal Plan (2,100 kcal, High Protein)
2,100 kcal · 170 g protein · 5 meals
2200-Calorie Meal Plan: Full Day Menu
2,200 kcal · 150 g protein · 5 meals
High-Protein Meal Plan (180 g a Day)
2,000 kcal · 180 g protein · 5 meals