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Muscle Gain Diet

Calorie surplus for training

Calories

2800 kcal

Protein

140 g

Overview

Lifters who need higher calories without relying only on shakes.

Difficulty: Medium. Cuisine: Flexible. Affordability: Moderate.

How to read this plan

This is a higher-calorie template for people training hard and trying to gain weight slowly. The food volume can feel high, so the plan uses calorie-dense helpers like peanut butter, soy milk, rice, peanuts, and shakes.

Use the workout meals as flexible timing markers. If you train in the morning, move the fruit and peanuts before training and keep the shake or soy chunk meal afterward.

MealItemsProtein
BreakfastPeanut butter oats, Soy milk, Banana32 g
LunchChana masala, Rice, Tofu38 g
Pre-workoutFruit, Roasted peanuts10 g
Post-workoutPlant protein shake25 g
DinnerDal, Roti, Tempeh or soy chunks35 g

Highlighted items link to recipes. 5 meal items matched.

Protein sources
  • Soy milk
  • Chana
  • Tofu
  • Plant protein
  • Tempeh
  • Soy chunks
Substitutions
  • Tempeh -> tofu
  • Plant shake -> soy chunks meal
Adjust for appetite
  • If you struggle to eat enough, use smoothies, oats, nut butters, banana, and rice because they are easier than very large salads.
  • If you feel too full, spread the same food across five smaller meals instead of three large meals.
  • If weight gain is too fast, reduce added fats first before reducing the main protein foods.
Protein options
  • A plant protein shake is convenient, but it is not mandatory if soy chunks, tofu, tempeh, dal, and chana already cover your target.
  • Tempeh can be replaced with tofu, soy chunks, seitan, or extra chana depending on budget and availability.
  • Keep one reliable post-workout option ready so the plan does not depend on cooking immediately after training.
Notes
Increase calories gradually if body weight is not moving.