2000 Calorie High Protein Muscle Gain Plan
This 2,000-calorie high-protein plan is built for lean muscle gain. With 170g+ protein daily and moderate surplus calories, it supports muscle protein synthesis without excessive fat gain.
Calories
1874
per day
Protein
156g
per day
Carbs
165g
per day
Fat
57g
per day
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Sunn sends you daily meals, tracks what you eat, and adjusts your plan as you go.
Start your free trial7-Day Meal Plan
Monday
2050 cal · 168g P · 178g C · 70g FScrambled eggs (3 large), Oats (50g dry), Banana (1 medium)
Chicken breast (180g), Brown rice (150g cooked), Steamed broccoli (120g)
Whey protein shake, Peanut butter (1 tbsp), Apple
Lean ground beef (150g), Sweet potato (150g), Mixed salad
Greek yogurt (200g), Almonds (20g)
Tuesday
1870 cal · 158g P · 152g C · 60g FProtein pancakes (whey, oats, egg whites), Berries (100g)
Salmon fillet (160g), Quinoa (130g cooked), Asparagus (100g)
Turkey slices (80g), Whole grain bread (1 slice), Mustard
Chicken thigh (160g), Pasta (100g dry), Marinara sauce
Cottage cheese (150g), Walnuts (15g)
Wednesday
1870 cal · 160g P · 168g C · 52g FGreek yogurt (200g), Granola (40g), Honey (1 tsp)
Tuna steak (160g), Baked potato (200g), Side salad
Protein bar, Banana
Pork loin (160g), Brown rice (130g cooked), Roasted vegetables
Casein shake, Peanut butter (1 tbsp)
Thursday
1870 cal · 166g P · 148g C · 56g FEgg white omelet (5 whites, 1 whole), Toast (2 slices), Avocado (30g)
Grilled chicken (170g), Rice bowl with black beans, Salsa, lettuce
Edamame (120g shelled), String cheese (1)
Sirloin steak (160g), Mashed sweet potato, Steamed spinach
Whey protein, Oats (30g)
Friday
1790 cal · 140g P · 170g C · 56g FOvernight oats: oats, whey, chia seeds, milk
Shrimp (180g), Whole wheat pasta (100g dry), Garlic, olive oil, cherry tomatoes
Greek yogurt (150g), Mixed berries, Honey (1 tsp)
Turkey breast (170g), Couscous (100g cooked), Roasted zucchini
Almonds (25g), Dark chocolate (15g)
Saturday
1850 cal · 150g P · 170g C · 56g FSmoothie: banana, oats, whey, peanut butter, milk
Grilled chicken wrap, Whole wheat tortilla, Veggies, hummus
Tuna pouch (80g), Crackers (4)
Beef stir-fry (150g), Jasmine rice (130g cooked), Mixed vegetables
Cottage cheese (150g), Pineapple chunks
Sunday
1820 cal · 152g P · 170g C · 48g FFrench toast (2 slices, egg, cinnamon), Turkey bacon (3 slices)
Chicken and rice bowl, Grilled chicken (160g), Rice (130g), Avocado (40g)
Protein shake, Banana
Baked cod (160g), Roasted potatoes, Steamed green beans
Greek yogurt (150g), Granola (20g)
Weekly Grocery List
Protein
- •Chicken breast (900g)
- •Chicken thigh (160g)
- •Salmon fillet (160g)
- •Lean ground beef (150g)
- •Sirloin steak (160g)
- •Pork loin (160g)
- •Turkey breast (250g)
- •Shrimp (180g)
- •Tuna steak (160g)
- •Cod fillet (160g)
- •Eggs (1 dozen)
- •Greek yogurt (800g)
- •Cottage cheese (300g)
- •Whey protein powder
- •Casein protein powder
- •Turkey slices (80g)
Produce
- •Bananas (5)
- •Berries (300g)
- •Apple (1)
- •Avocados (2)
- •Broccoli (200g)
- •Asparagus
- •Spinach
- •Sweet potatoes (2)
- •Baked potatoes (2)
- •Zucchini
- •Green beans
- •Mixed salad greens
- •Cherry tomatoes
- •Bell peppers
- •Mushrooms
- •Pineapple chunks
Grains & Legumes
- •Brown rice
- •Jasmine rice
- •Quinoa
- •Oats (300g)
- •Whole wheat pasta
- •Whole wheat tortillas
- •Whole grain bread
- •Couscous
- •Granola
- •Black beans
- •Crackers
Fats & Extras
- •Olive oil
- •Peanut butter
- •Almonds (60g)
- •Walnuts (15g)
- •Chia seeds
- •Dark chocolate
- •Honey
- •Hummus
- •Edamame
- •String cheese
- •Protein bars (2)
Tips for Success
Time your largest meal within 2 hours of your workout for optimal muscle protein synthesis.
Aim for 25-40g of protein per meal to maximize absorption.
Don't skip the evening snack — casein or cottage cheese provides slow-digesting protein overnight.
If you struggle to eat enough, blend meals into shakes — protein, oats, banana, and peanut butter is an easy 500 calories.
Track your weight weekly and adjust calories up by 100 if you aren't gaining 0.25-0.5 lb per week.
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Take the free quizCommon Questions
Is 2000 calories enough to build muscle?
For many people — especially women and smaller-framed men — 2,000 calories with 170g+ protein provides a sufficient surplus for lean muscle gain. If you're larger or highly active, you may need 2,500+ calories.
How much protein do I really need for muscle gain?
Research supports 1.6-2.2g per kg of body weight for muscle building. This plan provides 150-170g daily, which works for most people between 70-100kg. Use our protein calculator to find your exact target.
Can I do this plan without supplements?
Yes. Replace protein shakes with whole food sources like an extra chicken breast or Greek yogurt. Supplements just make it easier to hit protein targets.