Who this suits
Active adults lifting 3–5 days a week who want to add muscle and are fine eating a bit more.
If you want more, add a glass of milk or a second slice of toast before bed. Most lifters can add muscle with a small calorie surplus rather than a large one.
The day
| Meal | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
Breakfast
| ~660 | 24 g | 97 g | 22 g |
Lunch
| ~700 | 56 g | 78 g | 17 g |
Snack
| ~370 | 23 g | 27 g | 20 g |
Dinner
| ~690 | 43 g | 66 g | 29 g |
| Day total (estimate) | ~2410 | 145 g | 268 g | 88 g |
Numbers are estimates from typical USDA FoodData Central values for the portions shown. Brands, cooking methods and portion sizes change them. Scale portions up or down to suit your needs.
Grocery list
- Oats, rice, potatoes
- Whole milk, Greek yogurt
- Chicken breast, salmon
- Bananas, berries
- Broccoli, spinach
- Peanut butter, almonds, olive oil
Easy swaps
- Salmon → mackerel or chicken thighs
- Rice → pasta or quinoa
- Greek yogurt → cottage cheese
- Dairy-free: soy milk and soy yogurt
Hydration
Aim for pale-yellow urine. Drink a glass with each meal and sip during training; add more on hot days or long sessions.
Turning it into a week
Repeat the structure, not the exact meals. Rotate the protein (for example chicken, fish, eggs, beans) and the vegetables across 7 days, keep portions similar, and batch-cook the grains twice a week.
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Education only, not medical advice. These sample plans are general information, not a personal diet, meal or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition, including diabetes. Results are not guaranteed and no weight change is promised. Calories and macros are estimates. Talk to your doctor or a registered dietitian before changing how you eat, especially if you are pregnant or breastfeeding, take medication, have diabetes, kidney disease, a food allergy or a history of disordered eating.