Practical guide
High-Protein Meal Plan: 1,800-Calorie Weekly Menu for Muscle Gain
A 7-day, 1,800-calorie high-protein meal plan for muscle gain, with 160g protein per day, weekly shopping list, and batch-cook instructions.
How much protein do you actually need to build muscle
Research consistently supports a range of 0.7–1.0 g of protein per pound of bodyweight for muscle protein synthesis. For a 175-pound person, that is 123–175 g daily. At 1,800 calories, this plan delivers approximately 160 g of protein, 158 g of carbohydrates, and 60 g of fat — a 35/35/30 macro split that keeps you in a slight caloric surplus over maintenance for most adults, supporting lean mass gain without excessive fat storage. If you are in a cutting phase, reduce calories to 1,600–1,700 and keep protein at 160 g to protect existing muscle.
The 1,800-calorie high-protein macro framework
The 35/35/30 split at 1,800 calories translates to 158 g protein, 158 g carbs, and 60 g fat. Carbohydrate timing matters for muscle gain: consume 40–60 g of fast-digesting carbs within 30 minutes post-workout (oats, banana, or rice) to spike insulin and drive amino acids into muscle cells. The pre-workout meal (90 minutes before training) should combine 30 g protein with 40 g slow-digesting carbs like sweet potato or oats. Outside of training windows, prioritize fiber-rich carbs like vegetables and whole grains. Use EatEasier to set your bodyweight as a parameter and get a plan that auto-calculates your exact protein target.
7-day high-protein meal schedule
Day 1: Greek yogurt with protein granola and berries (40g protein) / chicken breast and brown rice bowl with broccoli (48g protein) / cottage cheese snack (22g) / ground turkey stir-fry with quinoa (45g). Day 2: 3-egg omelette with spinach and feta / tuna salad on whole-grain bread / salmon fillet with sweet potato and green beans / protein shake with banana. Days 3–7 rotate through shrimp and rice bowls, lean beef tacos, tofu scrambles (plant-based option), overnight oats with protein powder, and baked chicken thighs with roasted vegetables. Every day targets 155–165 g protein, bolded on each meal card for easy scanning.
Best high-protein foods ranked by protein density
Animal sources per 100g cooked: chicken breast 31g, canned tuna 26g, Greek yogurt (0% fat) 10g per 100g, eggs 13g, lean ground beef 26g, shrimp 24g. Plant-based sources per 100g cooked: edamame 11g, lentils 9g, tempeh 19g, tofu 8g, seitan 25g. For supplementation, whey protein concentrate (80g protein per 100g) is the most cost-effective way to close a protein gap when whole-food sources fall short. Food-first is always the priority — supplements fill gaps, they do not replace meals. Budget proteins that maximize grams per dollar: canned tuna, eggs, Greek yogurt, and dried lentils.
Weekly grocery list and estimated cost
Proteins: 2 lb chicken breast, 1 lb ground turkey, 1 lb salmon, 4 cans tuna, 1 dozen eggs, 32 oz Greek yogurt (0% fat), 16 oz cottage cheese, 1 lb shrimp. Carbs: oats (1 lb), brown rice (2 lb), sweet potatoes (4 medium), whole-grain bread (1 loaf), quinoa (1 lb). Vegetables: broccoli, spinach, bell peppers, zucchini, green beans. Fats: olive oil, almond butter, avocado. Pantry: protein powder (optional, 1 scoop = 25g), soy sauce, garlic, spices. Estimated cost: $75–$100 per week for one person. Budget swaps: substitute canned fish for fresh salmon (cuts cost by $15+), buy eggs in bulk, and use store-brand Greek yogurt.
Meal prep for muscle gain: the Sunday protocol
The most impactful proteins to batch-cook: grill 6 chicken breasts simultaneously (store portioned in meal-prep containers), hard-boil 12 eggs (last 1 week refrigerated), cook 2 lb of ground turkey with basic seasoning, and cook a large pot of brown rice and quinoa. Container strategy: portion each day into breakfast, lunch, dinner, and snack containers on Sunday so each meal is grab-and-go. The most common muscle-gain meal prep mistake: skipping breakfast protein. A protein-rich breakfast (30+ g) sets the tone for the day and makes hitting the daily total dramatically easier.
Tracking progress and adjusting the plan
Measure progress with weekly weigh-ins (same time, same conditions), monthly tape measurements (chest, waist, hips, upper arm), and strength benchmarks in the gym (are your lifts going up?). If the scale does not move after 2–3 weeks on 1,800 calories, add 100–150 calories from carbohydrates. If you are gaining more than 1 lb per week consistently, you may be gaining more fat than muscle — reduce to 1,700 calories. Use EatEasier to generate a personalized high-protein plan with your exact bodyweight and calorie target pre-filled, then download the printable weekly plan.
Next step
Turn this guide into a real weekly system
Use the public planner to organize your week, grab the free PDF for a simple reset, and explore Eat Easier Club if you want to save, sync, and upgrade your plan with extra guidance.
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