Muscle Gain High Protein Diet Plan- 6 days Lunch + Dinner
6 days
Fresh Daily
The Weight Gain/Muscle Gain Diet (1800 - 2000 kcal) is perfect for those who prefer managing their breakfast while still receiving structured, nutrient-rich meals for the rest of the day. It includes lunch and dinner. This plan offers two substantial meals designed to provide the essential nutrients and calories needed for weight gain and muscle growth. Enjoy a hearty lunch and a satisfying dinner that support your fitness goals and overall health. This plan simplifies meal planning and ensures you stay on track with your dietary objectives throughout the afternoon and evening.
Sample Meal Schedule
A complete day-by-day look at every meal in this plan. Rotates seasonally and can be swapped anytime.
Week 1
· Day 1–7
| Day | Break Fast | Lunch | Dinner |
|---|---|---|---|
| 1 | — | CHICKEN BIRIYANI | BASA WITH HERB BUTTERSAUCE AND BROWN BREAD |
| 2 | — | CHICKEN PASTA IN SPINACH SAUCE | BEEF CHEESE CREAMY WITH BROWN BREAD |
| 3 | — | CHICKEN ROULAD WITH BROWN BREAD | BEEF STEW WITH RAGI IDIYAPPAM |
| 4 | — | FISH RATATOUILLE WITH GARLIC RICE | HASELBACK CHICKEN WITH GARLIC BREAD |
| 5 | — | FISH TEREYAKI WITH GARLIC RICE | BUTTER CHICKEN WITH CHAPATHI |
| 6 | — | MORROCCAN CHICKEN SKEWERS WITH HERB RICE | PANEER / CHICKEN TIKKA SALAD |
| 7 | — | CHICKEN MASALA WITH PULAV RICE | PALAK PANEER WITH WHEAT CHAPATHI |
Week 2
· Day 8–14
| Day | Break Fast | Lunch | Dinner |
|---|---|---|---|
| 8 | — | PERI PERI CHICKEN WITH SPANISH RICE | BRAISED BEEF WITH VEGGIES AND BROWN BREAD |
| 9 | — | HARIYALI CHICKEN WITH VEG PULAV | KERALA BEEF ROAST WITH WHEAT CHAPATHI |
| 10 | — | PESTO GRILLED FISH WITH GARLIC RICE | CHICKEN BALLS WITH SPINACH AND BROWN BREAD |
| 11 | — | FISH MASALA WITH PULAO RICE | THAI ROASTED CHICKEN WITH QUINOA RICE |
| 12 | — | PENNE PASTA CHICKEN ALFREDO | SHRIMP SALAD |
| 13 | — | FISH BIRIYANI | HERB ROAST CHICKEN WITH VEGGIES AND BROWN BREAD |
| 14 | — | DRAGON CHICKEN WITH FRIED RICE | VEG THERMIDOR WITH BROWN BREAD |
Week 3
· Day 15–21
| Day | Break Fast | Lunch | Dinner |
|---|---|---|---|
| 15 | — | KADAI CHICKEN WITH PEAS PULAO | CHILLY BEEF WITH WHEAT ROTI |
| 16 | — | KERALA FISH CURRY WITH COCONUT RICE | MEXICAN FLAUTAS CHICKEN |
| 17 | — | PALAK CHICKEN WITH MUSHROOM RICE | VEGETABLE JALFREZI WITH WHEAT CHAPATI |
| 18 | — | NILGIRI CHICKEN WITH BASMATI RICE | ASIAN BEEF SALAD |
| 19 | — | EGG FRIED RICE WITH CHILLY CHICKEN | FISH MAPPAS WITH KALLAPPAM |
| 20 | — | MUSHROOM MATAR MASALA WITH PULAO RICE | CHICKEN SHAWARMA |
| 21 | — | AFGANI CHICKEN WITH FLAVOURED RICE | MATAR MUSHROOM WITH WHEAT CHAPATI |
Week 4
· Day 22–28
| Day | Break Fast | Lunch | Dinner |
|---|---|---|---|
| 22 | — | SHAWAI CHICKEN WITH KUBBUS AND HUMMUS | STIRR FRY CHICKEN WITH EGG NOODLE |
| 23 | — | THAI CHICKEN CURRY WITH BASMATI RICE | CHANNA MASALA WITH WHEAT CHAPATHI |
| 24 | — | CAJUN CHICKEN WITH SAFFRON RICE | TUNA SALAD |
| 25 | — | WHOLE WHEAT CHICKEN NOODLES | CHICKEN FAJITA ROLL |
| 26 | — | METHI CHICKEN WITH PUMPKIN RICE | FUSILY PASTA CHICKEN BOWL |
| 27 | — | TOMATO RICE WITH CHICKEN KEBAB | BEEF CHOWMAIN |
| 28 | — | MONGOLIAN GROUND BEEF WITH FRIED RICE | CHICKEN MASALA WITH BROWN BREAD |
Week 5
· Day 29–31
| Day | Break Fast | Lunch | Dinner |
|---|---|---|---|
| 29 | — | CHICKEN PAELLA | GARLIC CHICKEN NOODLE BOWL |
| 30 | — | MARRY ME CHICKEN WITH FLAVOURED RICE | SPICY BBQ CHICKEN WITH WHEAT CHAPPATHI |
| 31 | AFGANI CHICKEN WITH JEERA PUALO | — | CHICKEN TOSTADAS |