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Balanced2200 calBy Adriana

3-Day Balanced Muscle Gain Meal Plan

This 3-day balanced meal plan is designed for muscle gain with a daily intake of 2200 calories tailored to a 33-year-old male, 182 cm tall, weighing 90 kg, with a sedentary lifestyle. Each day includes 2 nutrient-dense meals focused on high protein (~140-150g/day) and adequate fiber (~30g/day) to support muscle synthesis and digestive health. Meals are from mixed cuisines and use high-quality ingredients suitable for a high budget.

96/100Total score
25Protein
25Fiber

How this score was calculated

The total score combines protein density, fiber, meal balance, and whole-food quality across 6 meals.

25/25 Protein, averaging 70.8g per meal 25/25 Fiber, averaging 11g per meal 21/25 Balance, based on meal coverage and ingredient variety 25/25 Whole-food quality, with 0 processed meals flagged

Day 1

Grilled Lemon Herb Chicken with Quinoa Salad

Juicy grilled chicken breast marinated in lemon and herbs served with a colorful quinoa salad loaded with vegetables and chickpeas.

Salmon and Sweet Potato with Steamed Broccoli

Oven-baked salmon fillet served with roasted sweet potato cubes and steamed broccoli florets rich in fiber and antioxidants.

Day 2

Beef Stir-Fry with Brown Rice and Vegetables

Tender strips of lean beef stir-fried with colorful vegetables served over nutty brown rice for a muscle-supporting balanced meal.

Turkey Meatballs with Whole Wheat Pasta and Spinach

Homemade turkey meatballs simmered in tomato sauce paired with whole wheat pasta and sautéed spinach for an iron-rich muscle meal.

Day 3

Tuna and Avocado Salad with Mixed Greens

A fresh salad combining protein-rich tuna with creamy avocado, mixed greens, and nuts for healthy fats and fiber.

Egg and Vegetable Frittata with Roasted Potatoes

Protein-packed egg frittata loaded with vegetables paired with crispy roasted potatoes for sustained energy and muscle recovery.

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Grocery list

  • Chicken breast - 200g
  • Salmon fillet - 180g
  • Lean beef strips - 180g
  • Lean ground turkey - 200g
  • Canned tuna in water - 150g
  • Eggs - 4 large
  • Low-fat milk - 1/2 cup
  • Quinoa - 100g
  • Brown rice - 100g
  • Whole wheat pasta - 150g
  • Sweet potato - 200g
  • Baby potatoes - 150g
  • Broccoli florets - 150g
  • Mixed salad greens - 100g
  • Spinach - 100g
  • Cherry tomatoes - 50g
  • Cucumber - 1/2
  • Tomato - 1 medium
  • Red bell pepper - 1 (80g)
  • Carrot - 1 medium
  • Snap peas - 100g
  • Zucchini - 1 small
  • Onion - 1.5 medium
  • Garlic cloves - 4
  • Lemon - 1
  • Olive oil - approx 5 tbsp
  • Sesame oil - 1 tbsp
  • Low-sodium soy sauce - 2 tbsp
  • Dried oregano - 1 tsp
  • Dried thyme - 1 tsp
  • Dried Italian herbs - 1 tsp
  • Fresh parsley - 2 tbsp
  • Fresh ginger - 1 tsp grated
  • Walnuts - 30g
  • Whole wheat breadcrumbs - 1/4 cup
  • Salt and pepper
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