Muscle Gain
2200 kcal per day (RM 149/day)
Daily Plan — 6 Meals.
Sample Menu (changes daily):
∙ Breakfast 1: Quiche with chicken, mushrooms, and spinach
∙ Breakfast 2:Quinoa porridge with mango and peanuts
∙ Lunch 2: Chicken with millet in a creamy tomato sauce
∙ Dinner 1: Salmon with sweet potato and pesto
∙ Protein drink: Strawberry smoothie
Average daily nutrition:
Calories: 2200 kcal
Protein: 157 g | Fat: 84 g | Carbohydrates: 204 g
