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Balanced2100 calBy Adriana

4-Day Balanced Muscle Gain Meal Plan

This 4-day meal plan is tailored for muscle gain with a balanced diet approach providing 2100 calories daily. It includes 3 meals per day with adequate protein (~140g/day) and fiber (~30g/day) to support muscle synthesis and digestive health. Portions are adjusted for a 33-year-old, 182 cm, 90 kg male with a sedentary activity level aiming to gain muscle mass. The cuisine style is mixed with medium budget ingredients for accessible and diverse meals.

89/100Total score
25Protein
19Fiber

How this score was calculated

The total score combines protein density, fiber, meal balance, and whole-food quality across 12 meals.

25/25 Protein, averaging 46.6g per meal 19/25 Fiber, averaging 7.5g per meal 22/25 Balance, based on meal coverage and ingredient variety 23/25 Whole-food quality, with 1 processed meals flagged

Day 1

Breakfast: Greek Yogurt Parfait with Berries and Oats

Creamy Greek yogurt layered with mixed berries, rolled oats, and a drizzle of honey for sustained energy and high protein.

Lunch: Grilled Chicken Quinoa Salad

Grilled chicken breast served on a bed of quinoa with mixed greens, cherry tomatoes, avocado, and a lemon vinaigrette.

Dinner: Baked Salmon with Sweet Potato and Steamed Broccoli

Baked salmon fillet paired with roasted sweet potato cubes and steamed broccoli for a nutrient-rich dinner.

Day 2

Breakfast: Spinach and Mushroom Omelette with Whole Grain Toast

Fluffy 3-egg omelette loaded with spinach and mushrooms served with a slice of whole grain toast.

Lunch: Turkey and Avocado Wrap with Mixed Veggies

Whole wheat wrap filled with lean turkey breast, avocado, lettuce, and tomato with a side of carrot sticks.

Dinner: Beef Stir-Fry with Brown Rice and Mixed Vegetables

Tender beef strips stir-fried with bell peppers, snap peas, and onions served over brown rice.

Day 3

Breakfast: Protein Pancakes with Banana and Peanut Butter

Fluffy protein-enriched pancakes topped with sliced banana and a dollop of natural peanut butter.

Lunch: Tuna Salad with Chickpeas and Mixed Greens

A refreshing salad combining canned tuna, chickpeas, cucumber, and mixed greens with a light olive oil dressing.

Dinner: Chicken and Vegetable Curry with Cauliflower Rice

Tender chicken pieces cooked in a mild curry sauce with mixed vegetables served over cauliflower rice for a low-carb option.

Day 4

Breakfast: Cottage Cheese Bowl with Pineapple and Walnuts

High-protein cottage cheese paired with fresh pineapple chunks and crunchy walnuts.

Lunch: Lentil Soup with Whole Grain Bread

Hearty lentil soup cooked with vegetables, served with a slice of whole grain bread.

Dinner: Turkey Meatballs with Spaghetti Squash and Tomato Sauce

Baked turkey meatballs served over roasted spaghetti squash with a homemade tomato sauce.

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Grocery list

  • Plain Greek yogurt (800g)
  • Rolled oats (200g)
  • Mixed berries (400g)
  • Honey
  • Almonds (40g)
  • Chicken breast (600g)
  • Quinoa (200g)
  • Mixed greens (180g)
  • Cherry tomatoes (100g)
  • Avocado (150g)
  • Olive oil
  • Lemon juice
  • Sweet potato (400g)
  • Broccoli florets (200g)
  • Eggs (12)
  • Fresh spinach (100g)
  • Mushrooms (100g)
  • Whole grain bread (4 slices)
  • Sliced turkey breast (400g)
  • Whole wheat wraps (2)
  • Carrot (2 medium)
  • Lean beef strips (150g)
  • Brown rice (200g)
  • Bell peppers (150g)
  • Snap peas (50g)
  • Onions (150g)
  • Soy sauce (low sodium)
  • Sesame oil
  • Garlic
  • Fresh ginger
  • Oat flour (40g)
  • Protein powder (120g)
  • Milk (400ml)
  • Banana (2 medium)
  • Natural peanut butter
  • Canned tuna in water (120g)
  • Cooked chickpeas (100g)
  • Cucumber (50g)
  • Light coconut milk (100ml)
  • Zucchini (50g)
  • Curry powder
  • Low-fat cottage cheese (200g)
  • Pineapple (100g)
  • Walnuts (15g)
  • Dried lentils (100g)
  • Carrot (1 medium)
  • Celery stalk (1)
  • Vegetable broth (500ml)
  • Herbs (thyme or parsley)
  • Lean ground turkey (150g)
  • Spaghetti squash (1 small, ~400g)
  • Tomato sauce (150ml)
  • Italian herbs
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