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Balanced2200 calBy Mateo Edwards

3-Day Balanced 2200 Calorie Muscle Gain Plan - Meal Prep

A realistic 3-day balanced meal plan for muscle gain, designed with high protein, useful fiber, and grocery overlap for busy U.S. and Canadian users.

95/100Total score
22Protein
25Fiber

How this score was calculated

The total score combines protein density, fiber, meal balance, and whole-food quality across 9 meals.

22/25 Protein, averaging 42g per meal 25/25 Fiber, averaging 9.7g per meal 25/25 Balance, based on meal coverage and ingredient variety 23/25 Whole-food quality, with 0 processed meals flagged

Day 1

Tofu Berry Breakfast Bowl

A balanced meal for muscle gain built around protein, fiber, and repeatable prep.

Chickpea Farro Salad

A balanced meal for muscle gain built around protein, fiber, and repeatable prep.

Tempeh Stir Fry

A balanced meal for muscle gain built around protein, fiber, and repeatable prep.

Day 2

Cottage Cheese Fruit Plate

A balanced meal for muscle gain built around protein, fiber, and repeatable prep.

Tuna White Bean Salad

A balanced meal for muscle gain built around protein, fiber, and repeatable prep.

Lean Beef Taco Bowl

A balanced meal for muscle gain built around protein, fiber, and repeatable prep.

Day 3

Avocado Egg Plate

A balanced meal for muscle gain built around protein, fiber, and repeatable prep.

Grilled Chicken Caesar Bowl

A balanced meal for muscle gain built around protein, fiber, and repeatable prep.

Turkey Zucchini Skillet

A balanced meal for muscle gain built around protein, fiber, and repeatable prep.

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Grocery list

  • Greek yogurt
  • Rolled oats
  • Blueberries
  • Eggs
  • Spinach
  • Chicken breast
  • Turkey breast
  • Salmon
  • Tofu
  • Tempeh
  • Lentils
  • Chickpeas
  • Quinoa
  • Brown rice
  • Sweet potatoes
  • Broccoli
  • Bell peppers
  • Avocado
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