Muscle Gain High Protein 26 Days - Breakfast + Lunch + Dinner
26 days
Fresh Daily
The Weight Gain/Muscle Gain Diet (1800 - 2000 kcal) is tailored for those looking to build muscle mass and gain weight through a structured and nutritious eating plan. It includes breakfast, lunch, and dinner. This plan provides three substantial meals daily, ensuring you receive a balance of proteins, carbohydrates, and healthy fats. Each meal is crafted to fuel your body, support muscle growth, and provide the energy needed for your workouts and daily activities. This comprehensive approach ensures you achieve your weight gain goals while enjoying delicious and nutrient-dense meals.
Sample Meal Schedule
A complete day-by-day look at every meal in this plan. Rotates seasonally and can be swapped anytime.
Week 1
· Day 1–7
| Day | Break Fast | Lunch | Dinner |
|---|---|---|---|
| 1 | PESARATTU WITH COCONUT CHUTNEY | CHICKEN BIRIYANI | BASA WITH HERB BUTTERSAUCE AND BROWN BREAD |
| 2 | OATS BERRY SMOOTHIE BOWL | CHICKEN PASTA IN SPINACH SAUCE | BEEF CHEESE CREAMY WITH BASMATHI RICE |
| 3 | MUSHROOM OMLETTE WITH BROWN BREAD | CHICKEN ROULAD WITH GARLIC BREAD | BEEF STEW WITH RAGI IDIYAPPAM |
| 4 | CHICKEN BURRITO/WRAP | FISH RATATOUILLE WITH GARLIC RICE | HASELBACK CHICKEN WITH GARLIC BREAD |
| 5 | FRENCH TOAST WITH STRAWBERRY JAM | FISH TEREYAKI WITH GARLIC RICE | BUTTER CHICKEN WITH CHAPATHI |
| 6 | EGG SANDWICH | MORROCCAN CHICKEN SKEWERS WITH HERB RICE | PANEER / CHICKEN TIKKA SALAD |
| 7 | SPROUT IDLY WITH TOMATO CHUTNEY | CHICKEN MASALA WITH PULAV RICE | PALAK PANEER WITH WHEAT CHAPATHI |
Week 2
· Day 8–14
| Day | Break Fast | Lunch | Dinner |
|---|---|---|---|
| 8 | EEG BHURJI WITH BROWN BREAD | PERI PERI CHICKEN WITH SPANISH RICE | BRAISED BEEF WITH MASH POTATO AND VEGGIES |
| 9 | EGG QUISADILLA | HARIYALI CHICKEN WITH VEG PULAV | KERALA BEEF ROAST WITH WHEAT CHAPATHI |
| 10 | EGG SHAKSHOUKA WITH BROWN BREAD | PESTO GRILLED FISH WITH GARLIC BREAD | CHICKEN BALLS WITH SPINACH AND BROWN BREAD |
| 11 | PANCAKE WITH STRAWBERY JAM | FISH MASALA WITH PULAO RICE | THAI ROASTED CHICKEN WITH QUINOA RICE |
| 12 | AKURI WITH BROWN BREAD | PENNE PASTA CHICKEN ALFREDO | SHRIMP SALAD |
| 13 | PANEER PARATHA WITH RAITHA | FISH BIRIYANI | HERB ROAST CHICKEN WITH VEGGIES AND BROWN BREAD |
| 14 | OATS UPMA WITH GHEE BANANA | DRAGON CHICKEN WITH FRIED RICE | VEG THERMIDOR WITH BROWN BREAD |
Week 3
· Day 15–21
| Day | Break Fast | Lunch | Dinner |
|---|---|---|---|
| 15 | FLAXSEED DOSA WITH TOMATO CHUTNEY | KADAI CHICKEN WITH PEAS PULAO | CHILLY BEEF WITH WHEAT ROTI |
| 16 | VEG HASH BROWN WITH TOMATO CHILLY AND EGG | KERALA FISH CURRY WITH COCONUT RICE | MEXICAN FLAUTAS CHICKEN |
| 17 | BOILED EGG RUMAL WRAP | PALAK CHICKEN WITH MUSHROOM RICE | VEGETABLE JALFREZI WITH WHEAT CHAPATI |
| 18 | GRANOLA | NILGIRI CHICKEN WITH BASMATI RICE | ASIAN BEEF SALAD |
| 19 | PALAK PARATHA WITH RAITHA | EGG FRIED RICE WITH CHILLY CHICKEN | FISH MAPPAS WITH KALLAPPAM |
| 20 | BROCCOLI TOAST WITH EGG | PANEER MATAR MASALA WITH PULAO RICE | CHICKEN SHAWARMA |
| 21 | MULTIGRAIN PUTT WITH GREENGRAM CURRY | AFGANI CHICKEN WITH WHEAT CHAPATHI | MATAR MUSHROOM WITH WHEAT CHAPATI |
Week 4
· Day 22–28
| Day | Break Fast | Lunch | Dinner |
|---|---|---|---|
| 22 | CHEESY OMLETTE WITH BROWN BREAD | SHAWAI CHICKEN WITH KUBBUS AND HUMMUS | STIRR FRY CHICKEN WITH EGG NOODLE |
| 23 | OATS BERRY SMOOTHIE BOWL | THAI CHICKEN CURRY WITH BASMATI RICE | CHANNA MASALA WITH WHEAT CHAPATHI |
| 24 | SAUSAGE VEG SKILLET WITH CREPE | CAJUN CHICKEN WITH SAFFRON RICE | TUNA SALAD |
| 25 | EGG FRITTATA BROWN BREAD + PROTEIN SHAKE | WHOLE WHEAT CHICKEN NOODLES | CHICKEN FAJITA ROLL |
| 26 | WHEAT DOSA WITH EGG CURRY | METHI CHICKEN WITH PUMPKIN RICE | FUSILY PASTA CHICKEN BOWL |
| 27 | MENEMEN WITH BROWN BREAD | TOMATO RICE WITH CHICKEN KEBAB | BEEF CHOWMAIN |
| 28 | MILLET IDDLY WITH CHUTNEY | MONGOLIAN GROUND BEEF WITH FRIED RICE | CHICKEN MASALA WITH BROWN BREAD |
Week 5
· Day 29–31
| Day | Break Fast | Lunch | Dinner |
|---|---|---|---|
| 29 | OATS BANANA SMOOTHIE BOWLS WITH EGG WHITES | CHICKEN PAELLA | GARLIC CHICKEN NOODLE BOWL |
| 30 | CORRIANDER SPINACH DOSA WITH MINT CHUNTEY | MARRY ME CHICKEN WITH FLAVOURED RICE | SPICY BBQ CHICKEN WITH WHEAT CHAPPATHI |
| 31 | IDIYAPPAM WITH CHANNA CURRY + BOILED EGG WHITE | AFGANI CHICKEN WITH JEERA PUALO | CHICKEN TOSTADAS |