A muscle-building diet plan based on a calorie intake of 2300 calories per day, with the goal of gaining approximately 2kg per month

Macronutrient Breakdown

1. Protein: Essential for muscle growth. Aim for about 1.6 to 2.2 grams of protein per kilogram of body weight. With whey protein, ensure you’re not exceeding your protein needs.
2. Carbohydrates: Provide the energy needed for workouts and recovery. About 50–60% of your total calorie intake.
3. Fats: Important for hormone production and overall health. Approximately 20–30% of your total calorie intake.

Sample Daily Meal Plan (Approx. 2300 Calories)

Breakfast (600–700 Calories)

• Scrambled eggs with spinach and whole-grain toast.
• Oatmeal with almond milk, a sliced banana, and a spoonful of almond butter.

Mid-Morning Snack (200–300 Calories)

• Greek yogurt or a vegan alternative with a handful of berries.
• Whey protein shake (if post-workout).

Lunch (600–700 Calories)

• Grilled chicken or tofu salad with mixed greens, cherry tomatoes, cucumber, quinoa, and olive oil dressing.
• A small serving of brown rice or whole-grain bread on the side.

Afternoon Snack (200–300 Calories)

• A piece of fruit (like an apple or a banana).
• A handful of nuts or seeds.

Dinner (600–700 Calories)

• Baked salmon or a lentil stew with a side of steamed vegetables (broccoli, carrots, etc.).
• Sweet potato or a serving of whole-grain pasta.

Evening Snack (100–200 Calories)

• A small bowl of mixed berries.
• A glass of almond milk or a small piece of dark chocolate.

Gaining Weight Healthily

• Gradual Increase: Aim for a gradual weight gain to ensure it’s mostly muscle, not fat.
• Exercise: Combine this diet with strength training for effective muscle gain.
• Hydration: Stay well-hydrated, especially around workouts.

Monitoring Progress

• Track Calories: Use a food diary or app to ensure you’re meeting your calorie and macronutrient goals.
• Regular Weigh-Ins: Monitor your weight and body composition.
• Adjust as Needed: Depending on your progress, you may need to adjust your calorie intake.

Final Note

Remember, individual responses to diet and exercise vary. It’s important to listen to your body and adjust your diet based on your experience.