Gain Muscle Meal Plan | Protein 200g+, 2600 Kcal Per Day
For athletes and fitness enthusiasts in Bangkok, the struggle isn't usually "eating less"—it's "eating enough."
To build serious muscle mass and fuel intense training, you need a surplus of quality calories. But trying to hit 2,500+ calories with clean food often means spending hours in the kitchen or forcing down dry chicken breasts until your jaw hurts.
The alternative? "Dirty Bulking" with fast food, which leads to unwanted fat gain and sluggish performance.
Easy Health introduces the "Athlete-Bulk Plan," the premium solution for those who demand high performance. We deliver massive, nutrient-dense meals that help you hit your caloric goals effortlessly. No junk, just pure fuel.
Today, we break down "Athlete Plan A"—a 5-day roadmap to clean gains. Let's see how you can consume over 200g of Protein daily while enjoying Pancakes, Tacos, and Acai Bowls!
What is Athlete Plan A? (The Specs)
Target: Athletes, Bodybuilders, Hardgainers, High-Energy Individuals.
Daily Energy: 2,400 – 2,600 Kcal (Surplus for growth).
Macro Focus: Ultra-High Protein (Muscle Repair), High Carb (Glycogen Refuel), Moderate Fat (Hormonal Health).
Format: 4 Main Meals + 1 Drink/Snack per day.
The 5-Day Gains Menu: Fueling the beast
Day 1: Explosive Energy Start
Kick off with over 200g of protein and diverse carb sources.
Breakfast: Ranchero Skillet (589 kcal)
The Power: A heavy-hitter skillet with minced beef, eggs, black beans, and cheddar. High fat and protein to start the anabolic engine.
Lunch: Phuket Wrap (737 kcal)
The Taste: Our massive wrap inspired by the south! Chicken, quinoa, and cashews in a yellow curry sauce. A calorie bomb in a convenient package.
Afternoon Snack: Banana Peanut Butter Pancake (359 kcal)
The Treat: Fluffy pancakes topped with peanut butter and keto strawberry jam. Perfect pre-workout carbs.
Dinner: Sumo Bowl (526 kcal)
The Recovery: Atlantic salmon (or tofu) with Riceberry and tamarind sauce. Rich in Omega-3s to reduce inflammation.
Meal 4: Hawaii Taco (304 kcal)
The Finisher: A lighter, zesty end to the day with chicken and pineapple salsa.
Day 1 Macros: 2,515 kcal | P: 207g | C: 203g | F: 97g
Coach's Note: Hitting 207g of protein on Day 1 ensures your muscles have everything they need to grow, right from the start.
Day 2: The "Clean Bulk" Masterclass
Massive volume eating with nutrient-dense superfoods.
Breakfast: Morning Omelette (366 kcal)
The Fuel: Free-range eggs with bacon and avocado. Quality fats for brain function.
Lunch: Sweet Potato Falafel (991 kcal)
The Beast: A massive meal! Homemade sweet potato falafels with tofu and mushrooms. Nearly 1,000 calories of clean, complex carb energy.
Dinner: BBQ Wrap (591 kcal)
The Comfort: Chicken, black beans, corn, and cheddar in BBQ sauce. High protein and satisfying.
Meal 4: Free-range Chicken Fitness Meal (453 kcal)
The Lean: Classic bodybuilding staple—chicken and veggies—to keep the protein count high without excess fat.
Snack: Oriental Quinoa (191 kcal)
The Boost: A fiber-rich side dish to aid digestion during high calorie intake.
Day 2 Macros: 2,591 kcal | P: 211g | C: 221g | F: 96g
Coach's Note: The Sweet Potato Falafel meal is a game-changer for hardgainers who struggle to get enough calories from clean sources.
Day 3: Strength & Indulgence
Mid-week refueling with beef, teriyaki, and chocolate.
Breakfast: Breakfast Quesadilla (458 kcal)
The Fuel: Crispy tortilla filled with eggs, bacon, and avocado.
Lunch: Sombrero Bowl (636 kcal)
The Power: Minced grass-fed beef with black beans and cheddar. Iron and creatine for strength.
Dinner: Free-range Chicken Teriyaki (568 kcal)
The Taste: Juicy chicken in sweet teriyaki sauce over Riceberry. High carb for glycogen replenishment.
Meal 4: Orient Wrap (510 kcal)
The Variety: Sweet potato falafel wrap. Great for eating on the go.
Snack: Raw Paleo Brownie (258 kcal)
The Treat: A rich chocolate brownie made from nuts and dates. The perfect reward for your hard training.
Day 3 Macros: 2,430 kcal | P: 204g | C: 217g | F: 83g
Coach's Note: Consistent protein intake (200g+) supports optimal recovery, while the brownie provides a mental boost without the sugar crash.
Day 4: Superfood Loading
Antioxidant-rich meals to fight oxidative stress from training.
Breakfast: Acai Berry Bowl (413 kcal)
The Freshness: Acai blended with blueberries, topped with granola and fruits. High antioxidants for recovery.
Lunch: Grass Fed Minced Beef Fitness Meal (711 kcal)
The Mass: A large portion of minced beef and veggies. Simple, effective, and high calorie.
Dinner: Mexicano Wrap (Spicy) (669 kcal)
The Kick: Chicken, beans, corn, and spicy salsa. High fiber and protein.
Meal 4: Nordic Wrap (517 kcal)
The Omega: Salmon and avocado wrap. Essential fats for joint health.
Snack: Raw Energy Balls (241 kcal)
The Fuel: Dates and super seeds. Pop these before your workout for instant energy.
Day 4 Macros: 2,551 kcal | P: 229g | C: 212g | F: 87g
Coach's Note: The highest protein day at 229g! Ideal for your heaviest lifting day (Leg Day or Back Day).
Day 5: The Strong Finish
Rounding off the week with diverse protein sources.
Breakfast: Farmer Omelette (466 kcal)
The Fuel: Eggs, bacon, and sweet potato for sustained energy.
Lunch: Oa Jao Wrap (Spicy) (686 kcal)
The Taste: Thai-inspired red curry chicken wrap with quinoa and cashews. Spicy and satiating.
Dinner: Caesar Salad (575 kcal)
The Classic: High-protein Caesar with sous-vide chicken, bacon, and egg.
Meal 4: Zucchini Boat (319 kcal)
The Light: Baked meat in zucchini. A lower-carb option to balance the day.
Drink: Yoghurt Banana Strawberry Smoothie (377 kcal)
The Shake: A delicious, creamy smoothie to hit your calorie target easily.
Day 5 Macros: 2,423 kcal | P: 199g | C: 181g | F: 100g
Coach's Note: Ending the week with balanced macros and diverse micronutrients ensures your body is primed for the weekend rest or training.
Why Choose the Athlete-Bulk Plan?
Clean Calories: We use Grass-Fed Beef, Free-Range Chicken, and Organic Veggies. You are building a high-performance body, not a trash can.
Effortless Gains: Hitting 2,600 kcal of clean food takes hours of prep. We do it for you, delivered fresh daily.
High Protein Guarantee: Every day provides 200g+ of protein, eliminating the need for endless protein shakes.
Fuel Your Ambition! Subscribe via Easy Health App
Stop cooking, start lifting. Let Easy Health handle your nutrition while you focus on the gains.
Download the app to start your subscription:
Android: Download via Google Play Store
🔗 Explore Other Plans
Looking to cut fat? Check out our Active Plan (1800-2000 kcal).
Maintenance mode? Try the Balance Plan (1400-1600 kcal).