High-protein muscle-building meal prep with chicken, salmon, rice and eggs

5'10" · 130 lb · gain muscle

Eat big. Build fast.

A full day of clean, high-protein food built for your exact size — every gram counted, every dish taught step by step.

See the daily planMy macro numbers

2880

Daily calories

192 g

Protein

352 g

Carbs

78 g

Fat

Your daily split

Maintenance is roughly 2400 kcal at your size. We add about 480 kcal so you gain 0.5–0.75 lb / week — muscle, not fluff.

Protein 27%Carbs 49%Fat 24%

The four rules

Hit protein first

192 g a day, spread across 5–6 feedings of 25–50 g. Protein is the one number you never miss.

Carbs fuel the lift

At 130 lb you need volume. Rice, oats, potatoes and fruit around training give you the energy to add weight to the bar.

Eat on the clock

Small appetite is the real bottleneck. Six scheduled meals beat three huge ones you can't finish.

Weigh in weekly

Same day, same time, empty stomach. No gain for two weeks? Add 200 kcal of carbs.