Active Meal Plan Bangkok | 2000 Kcal Per Day for Lean Muscle
For those who hit the gym regularly, run in Benjakitti Park, or join HIIT classes in Thonglor, eating "less" isn't the goal. Eating "enough" of the right nutrients is.
If you are active but under-eating, you risk losing muscle mass, stalling your metabolism, and suffering from fatigue. On the flip side, eating whatever you want leads to unwanted fat gain.
You need a strategy that supports Lean Muscle Gain and consistent energy levels.
Introducing the "Active Plan" by Easy Health. Designed for men and women who move more than the average person. This plan delivers 1,800 – 2,000 kcal per day, packing a punch with high protein and complex carbs to fuel your performance without the bloat.
Today, we break down the 5-Day Active Menu. Let's see how you can enjoy Pancakes, Wraps, and even Satay while hitting over 160g of Protein every single day!
What is the Active Plan? (The Specs)
Target: Active individuals, Gym-goers, Lean Bulking.
Daily Energy: ~1,900 - 2,000 Kcal.
Macro Focus: High Protein (Muscle Repair), Moderate/High Carb (Workout Fuel), Moderate Fat (Hormonal Support).
Format: 3-4 Main Meals + 1 Drink/Snack per day.
The 5-Day Menu Reveal: Power Up Your Performance
Day 1: Protein-Packed Kickstart
Start the week strong with diverse protein sources and a green boost.
Breakfast: Morning Omelette (366 kcal)
The Fuel: Fluffy free-range eggs with bacon, avocado, and shiitake mushrooms. Healthy fats for brain power.
Lunch: BBQ Wrap (591 kcal)
The Taste: A hearty wrap filled with chicken, black beans, corn, and cheddar cheese in BBQ sauce. High energy for the afternoon.
Dinner: Sumo Bowl (300 kcal)
The Lean: Atlantic salmon (or tofu) with Riceberry, zucchini, and tamarind sauce. Light but nutrient-dense.
Snack: Free-range Chicken Satay (342 kcal)
The Treat: Authentic Thai satay skewers with our special peanut sauce. A high-protein snack that beats any protein bar.
Drink: Green Boost Juice (308 kcal)
The Detox: Celery, guava, green apple, and pineapple to reduce inflammation.
Day 1 Macros: 1,907 kcal | P: 169g | C: 188g | F: 53g
Coach's Note: With nearly 170g of protein, your muscles have everything they need to recover from a heavy Monday session.
Day 2: Beef & Berry Power
Focus on iron for stamina and antioxidants for recovery.
Breakfast: Peanut Butter Berry Jam Bowl (431 kcal)
The Energy: Yogurt topped with peanut butter and blueberry jam. A delicious, creamy start.
Lunch: Caesar Salad (500 kcal)
The Classic: High-protein Caesar with sous-vide chicken, bacon, and egg.
Dinner: Grass Fed Minced Beef Fitness Meal (604 kcal)
The Strength: Premium minced beef sautéed with broccoli and cauliflower. Rich in Iron and Creatine.
Snack: Salad Roll White Rice Wrap (167 kcal)
The Freshness: Light spring rolls with avocado and fresh veggies.
Drink: Energizer Juice (250 kcal)
The Vitality: Carrot, ginger, and red apple to boost your immune system.
Day 2 Macros: 1,951 kcal | P: 159g | C: 162g | F: 74g
Coach's Note: Beef provides the raw materials for strength, while the juices keep your micronutrients topped up.
Day 3: Carb Loading & Comfort
Mid-week glycogen refill with pancakes and Mexican flavors.
Breakfast: Breakfast Quesadilla (458 kcal)
The Savory: Crispy tortilla with eggs, bacon, and avocado.
Lunch: Free-range Chicken Fitness Meal (377 kcal)
The Clean: Sautéed chicken breast with colorful veggies. Simple and effective.
Dinner: Tijuana Bowl (513 kcal)
The Fiesta: Chicken, Riceberry, cheddar, and avocado. A balanced bowl of goodness.
Snack: Banana Peanut Butter Pancake (359 kcal)
The Joy: Who says you can't have pancakes? Ours are topped with peanut butter and keto jam. Perfect pre-workout fuel.
Drink: Apple Banana Cinnamon Smoothie (245 kcal)
The Shake: A creamy coconut milk smoothie with a hint of spice.
Day 3 Macros: 1,952 kcal | P: 176g | C: 164g | F: 66g
Coach's Note: Hitting 176g of protein with pancakes included? That's the Easy Health difference. Enjoy your food while getting results.
Day 4: High Volume & Fiber
Staying full with big portions and warming soups.
Breakfast: Hearty Breakfast Wrap (667 kcal)
The Beast: Our biggest breakfast wrap! Eggs, cheese, bacon, and spinach. Keeps you powered for hours.
Lunch: Free-range Chicken Teriyaki (516 kcal)
The Taste: Juicy chicken in sweet teriyaki sauce over Riceberry.
Dinner: Summer Salad (375 kcal)
The Fresh: A light salad with cranberries and pumpkin seeds to balance the heavy breakfast.
Soup: Ginger Carrot Soup (260 kcal)
The Cozy: A warming soup to aid digestion and soothe the stomach.
Drink: Beet Heart Juice (209 kcal)
The Flow: Beetroot to improve blood flow and exercise performance.
Day 4 Macros: 2,027 kcal | P: 146g | C: 214g | F: 65g
Coach's Note: Higher carbs today (214g) make this the perfect day for your longest run or most intense cardio session.
Day 5: Spicy Finish & Recovery
Ending the week with bold flavors and gut-healthy yogurt.
Breakfast: Farmer Omelette (385 kcal)
The Rustic: Eggs, bacon, and sweet potato.
Lunch: Warm Yum Wrap (Spicy) (450 kcal)
The Zest: Spicy Tom Yum chicken wrap with baby kale. Wakes up your metabolism.
Dinner: Sombrero Bowl (355 kcal)
The Light: Minced beef and black beans in a smaller portion to wind down the week.
Snack 1: Sweet Potato Falafel (561 kcal)
The Filling: Homemade falafels with mushrooms and tofu. A substantial plant-based energy source.
Snack 2: Greek Yogurt (175 kcal)
The Probiotic: Thick, no-sugar yogurt to support gut health before the weekend.
Day 5 Macros: 1,927 kcal | P: 163g | C: 136g | F: 81g
Coach's Note: A strong finish with diverse protein sources from beef, chicken, egg, and dairy.
Why Choose the Active Plan?
Fuel Your Ambition: You can't train like a beast and eat like a bird. This plan gives you the Energy to perform.
Lean Gains: High protein with controlled carbs ensures you build muscle, not fat.
Convenience: Delivered fresh daily to Bangkok & Pattaya. No prep, no cleaning, just eating.
Level Up Your Nutrition! Subscribe via Easy Health App
Stop guessing your macros. Let Easy Health fuel your active lifestyle with precision.
Download the app to start your subscription:
Android: Download via Google Play Store
Explore Other Plans
Training for a competition? Check out our Athlete-Bulk Plan (2400-2600 kcal).
Just maintaining? Try the Balance Plan (1400-1600 kcal).