Mass Gain

A 7-day mass gain meal plan targeting 2,500–2,800 kcal per day for gradual, sustainable weight gain. Six meals daily with protein at every meal, healthy fats (nuts, dairy, peanut butter, ghee), and complex carbs in rice/quinoa bowls.

• 6 meals per day
• Protein with every meal
• Healthy fats — nuts, ghee, whole milk
• Do not skip rice/quinoa at dinner
• Strength training recommended
• Whey protein mid-morning snacks