7-Day Muscle Gain Meal Plan for Skinny Guys (3,000+ Calories)

Struggling to gain weight no matter how much you eat? You’re not alone.

MOST POPULAR MUSCLE GAIN GUIDES

2/27/20262 min read

7-Day Muscle Gain Meal Plan for Skinny Guys (3,000+ Calories)

Struggling to gain weight no matter how much you eat? You’re not alone. Many skinny guys believe they have “bad genetics,” but the real issue is usually lack of structure and consistency.

This 7-day muscle gain meal plan is designed to help you stay in a calorie surplus, hit your protein goals, and build lean muscle mass effectively.

If your goal is size and strength, this guide will show you exactly what to eat for steady muscle growth.

How Many Calories Do You Need to Gain Muscle?

To gain muscle, you must eat more calories than you burn.

Most skinny guys need:

2,800–3,200 calories per day
1.6–2.2g protein per kg bodyweight

Example:
If you weigh 60 kg → aim for 100–130g protein daily.

If you’re unsure how to structure your training, follow a proper Push Pull Legs Workout Plan for Muscle Growth to support this meal plan.

Day 1 – High-Protein Start (Approx. 3,000 Calories)

Breakfast

  • 4 whole eggs

  • 2 slices whole-grain bread

  • 1 glass full-fat milk

Snack

  • Banana

  • 2 tablespoons peanut butter

Lunch

  • 2 cups rice

  • 150g chicken

  • Vegetables

Post-Workout Shake

  • 1 scoop whey protein

  • 2 cups milk

  • ½ cup oats

Dinner

  • 2 cups rice

  • 150g fish

  • Salad

Before Bed

  • Greek yogurt or milk

Day 2 – Budget Bulking (3,100 Calories)

This day focuses on affordable foods.

Breakfast

  • Oats with milk

  • 2 boiled eggs

Snack

  • Peanut butter sandwich

Lunch

  • Rice

  • Chicken thighs

  • Coconut sambal

Post-Workout

  • Whey protein + banana

Dinner

  • Potatoes

  • Scrambled eggs

  • Vegetables

For more ideas, check our guide on Cheap High-Calorie Foods for Weight Gain.

Day 3 – High-Carb Growth Day

Carbs fuel intense workouts and help muscle recovery.

Breakfast

  • Pancakes

  • Peanut butter

  • Milk

Snack

  • Nuts + banana

Lunch

  • Rice

  • Beef or chicken

  • Vegetables

Post-Workout

  • High-calorie shake

Dinner

  • Pasta

  • Chicken

  • Olive oil drizzle

Day 4 – Lean Muscle Focus

Breakfast

  • 3 eggs

  • Toast

  • Avocado

Snack

  • Yogurt + honey

Lunch

  • Rice

  • Fish

  • Vegetables

Post-Workout

  • Whey + oats shake

Dinner

  • Chicken

  • Potatoes

  • Spinach

Day 5 – Strength Support Day

Add creatine if you use it.

Breakfast

  • Oats + milk

  • 3 eggs

Snack

  • Banana + peanut butter

Lunch

  • Rice

  • Chicken

  • Lentils

Post-Workout

  • Whey protein shake

Dinner

  • Rice

  • Fish

  • Vegetables

If you’re wondering whether supplements are necessary, read Creatine vs Whey: Which Is Better for Muscle Gain?

Day 6 – High-Calorie Surplus Day

Push calories slightly higher.

Breakfast

  • 4 eggs

  • Toast

  • Milk

Snack

  • Nuts

  • Banana

Lunch

  • Rice

  • Chicken

  • Coconut curry

Post-Workout

  • 800-calorie shake

Dinner

  • Pasta

  • Meat sauce

Day 7 – Recovery & Rebuild

Muscle grows during recovery.

Breakfast

  • Oats + peanut butter

  • Milk

Snack

  • Yogurt + banana

Lunch

  • Rice

  • Chicken

  • Vegetables

Post-Workout

  • Whey shake

Dinner

  • Potatoes

  • Fish

  • Salad

High-Calorie Muscle Shake Recipe (800 Calories)

Blend:

  • 2 cups milk

  • 1 banana

  • 2 tbsp peanut butter

  • 1 scoop whey protein

  • ½ cup oats

Perfect for skinny guys who get full easily.

Grocery List for the Week

  • Rice (large bag)

  • Eggs (30-pack)

  • Chicken (1–2 kg)

  • Fish

  • Oats

  • Milk

  • Peanut butter

  • Bananas

  • Potatoes

  • Yogurt

  • Vegetables

Buying in bulk reduces cost and ensures consistency.

Common Muscle Gain Mistakes

❌ Skipping meals
❌ Not tracking calories
❌ Eating too clean (not enough calories)
❌ Training without progression
❌ Expecting results in 2 weeks

Muscle gain is a slow, consistent process.

How Fast Will You Gain Weight?

Healthy muscle gain rate:

0.25–0.5 kg per week

If you gain faster, it may be excess fat.

Track your weight weekly and adjust calories if needed.

Should You Use Whey Protein?

Whey protein is not mandatory, but it makes hitting protein targets easier.

If you struggle to eat enough protein daily, check out our guide on Best Whey Protein for Weight Gain to choose the right option.

Final Thoughts

This 7-day muscle gain meal plan gives you:

  • 3,000+ calories daily

  • 100–140g protein

  • Balanced carbs and fats

  • Budget-friendly options

Combine this with:

  • Progressive strength training

  • 7–9 hours of sleep

  • Consistent calorie tracking

And you will see steady muscle growth within 8–12 weeks.