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This 14-day non-vegetarian Indian muscle-building meal plan targets **2,800 kcal/day with 150 g protein** for adult lifters in a moderate calorie surplus phase. Daily split 700/840/420/840 across breakfast, lunch, snack, dinner. Protein comes from **chicken (200-250 g/day on training days), eggs (4-6/day), fish 2x/week, paneer (100-150 g/day), dal at every meal, and an optional whey shake** if you want to hit 150 g cleanly without volume overload. Carbs from rice, roti, oats, sweet potato; fats from ghee, mustard oil, peanuts, full-fat dahi.
**Who 2,800 kcal is right for**: this is a **moderate surplus** for most adult men 75-90 kg or women 65-80 kg actively strength training 4-5x/week. For most adults, maintenance sits at 2,300-2,700 kcal/day — 2,800 creates a 100-500 kcal daily surplus, predicting **0.25-0.5 kg lean mass gain per month** when paired with progressive overload [1]. **For smaller or less-active adults**, this surplus is too high and drives fat gain — use the 1,800 kcal beginner plan or the 2,400 kcal moderate-bulk alternative. **For very large or very active athletes** (90+ kg, 6+ training days), 2,800 may be maintenance — scale up by 200-400 kcal/day.
**Egg quantity reality**: this plan uses **4-6 eggs/day on average across 14 days**. **The AHA 2019 advisory and subsequent meta-analyses show no clear association between dietary cholesterol from eggs and cardiovascular risk in healthy adults without familial hypercholesterolaemia or known coronary disease** [2][3]. The earlier 'limit to 1 egg/day' guidance has been retired in current US and Indian nutrition guidelines for the general population. **Important caveats**: if you have **diagnosed dyslipidaemia, familial hypercholesterolaemia, established cardiovascular disease, or strong family history of early heart disease**, discuss sustained 4-6 eggs/day with your cardiologist or dietitian first. **For people with confirmed CKD**, the high protein load is the primary concern, not the eggs specifically — use the CKD plan instead.
**Macro breakdown**: ~21% protein / 47% carbs / 32% fat. Carb-forward by muscle-building standards but lower-carb by Indian habitual eating standards. **Protein and carbs both timed around training** — pre-workout 60-90 min before, post-workout within 60 min, two largest meals on training days. **Don't undereat carbs on rest days** — muscle protein synthesis runs through 48-72 hours post-workout; carbs support recovery hormones.
**Training requirement**: this plan **assumes 4-5 days/week of progressive-overload strength training** — heavy compound lifts (squat, deadlift, bench, row, overhead press), 3-5 sets of 6-12 reps. **Without training, the 2,800 kcal surplus becomes fat gain, not muscle gain**. If you're not training consistently, use the beginner gym or weight-loss plan instead.
**Supplement considerations**: whey isolate, creatine monohydrate (3-5 g/day, well-studied), and vitamin D3 (1,000-2,000 IU daily for 70-90% of urban Indians with low serum levels) are the only three with consistent evidence. Beta-alanine, citrulline, fish oil are optional. **Skip 'mass gainers' (high-sugar shake mixes)** — they're expensive ways to drink 800 calories of refined carbs.
**Consult a sports dietitian, registered dietitian, or sports physician** before starting any structured high-protein, high-calorie plan, especially if you have kidney concerns, lipid concerns, diabetes, or are on performance-enhancing supplements.
Click any day to see the full meal breakdown with macros. Days are interchangeable — eat all 14 within 2 weeks in any order.
Most of the week’s cooking happens on Sunday. Doing the prep up-front means weekday meals come together in 10 minutes or less.
Track weight + waist weekly + main lift PRs. Gain 0.3-0.5 kg/week target — faster is mostly fat. After 12-16 weeks bulk, plan a cut at maintenance to reveal muscle. Cycle bulk/cut/maintenance for long-term progress.
Save this plan, generate a custom grocery list, and let us text you the prep schedule for Sunday.
