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.

Meal	Items	Protein
Breakfast	Peanut butter oats, Soy milk, Banana	32 g
Lunch	Chana masala, Rice, Tofu	38 g
Pre-workout	Fruit, Roasted peanuts	10 g
Post-workout	Plant protein shake	25 g
Dinner	Dal, Roti, Tempeh or soy chunks	35 g

Protein sources

Soy milk
Chana
Tofu
Plant protein
Tempeh
Soy chunks

Substitutions

Tempeh -> tofu
Plant shake -> soy chunks meal

Notes

Increase calories gradually if body weight is not moving.

General information only

GreenFit provides general nutrition information only. It is not medical advice. For medical conditions, pregnancy, children, elderly people, eating disorders, kidney disease, diabetes, or medication-related concerns, consult a qualified doctor or registered dietitian.