2,500 Calorie Meal Plan for Muscle Gain (170g Protein)
A lean-gain day for lifters adding muscle without much fat. Five meals keep portions comfortable while carbs fuel training.
All weights are cooked / prepared weight.
Breakfast · 546 kcal · 31 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Whey protein isolate · about ¾ scoop | 20 g | 72 | 18 | 1.1 | 0.6 |
| Granola · about ¾ cup | 80 g | 336 | 8.9 | 58.7 | 8.9 |
| Cashews, raw · about 1 oz | 25 g | 138 | 4.5 | 7.5 | 11 |
Lunch 1 · 628 kcal · 41 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Turkey breast, cooked · about 3 oz | 90 g | 122 | 26.9 | 0 | 1.5 |
| Whole wheat pasta, cooked · 1½ cups | 200 g | 298 | 11.6 | 60 | 3.4 |
| Broccoli, raw · 1 cup | 90 g | 31 | 2.5 | 5.9 | 0.4 |
| Olive oil · 1½ tbsp | 20 g | 177 | 0 | 0 | 20 |
Lunch 2 · 540 kcal · 46 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Cod, cooked · about 6 oz | 160 g | 168 | 36.5 | 0 | 1.4 |
| White rice, cooked · 1¾ cups | 260 g | 338 | 7 | 73.3 | 0.8 |
| Green beans, cooked · about 1 cup | 110 g | 34 | 2.3 | 7.9 | 0 |
Snack · 180 kcal · 10 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Egg whites, cooked · about 2 egg whites | 80 g | 38 | 8.1 | 0.6 | 0 |
| Banana · about 1½ bananas | 160 g | 142 | 1.8 | 36.8 | 0.5 |
Dinner · 576 kcal · 42 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Chicken breast, cooked · about 4 oz | 120 g | 181 | 36.7 | 0 | 3.8 |
| Brown rice, cooked · 1¼ cups | 200 g | 246 | 5.2 | 51.6 | 2 |
| Peppers, bell, raw · about ½ medium pepper | 80 g | 16 | 0.5 | 3.7 | 0 |
| Olive oil · about 1 tbsp | 15 g | 133 | 0 | 0 | 15 |
Day total: 2470 kcal · 171 g protein · 307 g carbs · 69 g fat (within 1.2% of the calorie and protein targets).
How this plan was built
This day was generated by the same engine that builds BioMech member plans. Foods come from a curated list with USDA FoodData Central nutrition values, and every portion is solved so the day lands on its calorie, protein, carb and fat targets with realistic serving sizes. Read the full methodology.
A sample day is a starting point, not a prescription: your own calorie and protein needs depend on your size, body composition, activity and goal. The free calculator works those out for you.
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