2,200 kcal Muscle-Gain Week
Free surplus-style sample week near 2,200 calories. Free sample plan — no signup required.
~2200 kcal/day · Goal: muscle gain
Monday · 2201 kcal
- Oatmeal with Banana and Peanut Butter — 439 kcal
- Greek Yogurt with Honey and Mixed Berries — 275 kcal
- Grilled Chicken Breast with Quinoa and Steamed Broccoli — 494 kcal
- Apple and Almonds — 302 kcal
- Salmon with Sweet Potato and Asparagus — 691 kcal
Tuesday · 2199 kcal
- Scrambled Eggs with Whole Wheat Toast and Orange — 439 kcal
- Cottage Cheese with Pineapple — 275 kcal
- Turkey Wrap with Spinach and Avocado — 494 kcal
- Carrots and Hummus — 302 kcal
- Beef Stir-Fry with Brown Rice and Mixed Vegetables — 689 kcal
Wednesday · 2199 kcal
- Smoothie Bowl with Mixed Berries, Spinach, and Chia Seeds — 444 kcal
- Hard-Boiled Eggs and Whole Wheat Crackers — 275 kcal
- Tuna Salad with Mixed Greens and Whole Wheat Bread — 494 kcal
- Trail Mix — 293 kcal
- Chicken Stir Fry with White Rice and Bell Peppers — 693 kcal
Thursday · 2200 kcal
- Whole Wheat Pancakes with Maple Syrup and Strawberries — 444 kcal
- Protein Shake with Banana — 275 kcal
- Shrimp Salad with Avocado and Brown Rice — 494 kcal
- Greek Yogurt and Granola — 302 kcal
- Pasta with Turkey Meatballs and Marinara Sauce — 685 kcal
Friday · 2197 kcal
- Bagel with Cream Cheese and Smoked Salmon — 439 kcal
- Mixed Nuts and Raisins — 275 kcal
- Chicken Caesar Salad with Whole Wheat Croutons — 494 kcal
- Banana and Peanut Butter — 302 kcal
- Beef Chili with Kidney Beans and Brown Rice — 687 kcal
Saturday · 2200 kcal
- French Toast with Blueberries and Maple Syrup — 444 kcal
- String Cheese and Grapes — 275 kcal
- Grilled Chicken Sandwich with Lettuce and Tomato — 494 kcal
- Oatmeal Energy Balls — 302 kcal
- Baked Cod with Mashed Potatoes and Green Beans — 685 kcal
Sunday · 2201 kcal
- Egg and Vegetable Omelette with Whole Wheat Toast — 444 kcal
- Peanut Butter Banana Toast — 275 kcal
- Grilled Turkey Burger with Sweet Potato Fries — 494 kcal
- Low-fat Cheese and Apple Slices — 302 kcal
- Pasta Primavera with Chicken — 686 kcal
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