Our Bodybuilding section holds structured cut and gain menus for lifters: a 1,700-calorie cut with 130 to 170 g protein, a 1,900-calorie cut with 150 to 180 g protein, a 2,000-calorie cut with 170 to 190 g protein, a vegan bodybuilding plan, and a 7-day muscle-gain menu.
Short answer: A 2000-calorie bodybuilding meal plan is best treated as a cutting or lean-maintenance intake for a small-to-medium lifter, roughly 60 to 75 kg body weight. Protein sits at 160 to 190 g per day (1.6 to 2.2 g/kg),…
Longland et al.’s 2016 randomized trial found young men in a 40 percent energy deficit who trained hard and consumed roughly 2.4 g/kg of protein gained 1.2 kg of lean mass and lost 4.8 kg of fat over 4 weeks,…
A 1900-calorie bodybuilding meal plan is a small-to-moderate cutting protocol built around 150 to 180 g high-quality protein per day, structured carbs around training, and enough fat for hormone support.
7 Day Meal Plan for Muscle Gain – To improve your physique, you must have a dietary plan for gaining muscle.
Vegan bodybuilding used to be a fringe experiment. It’s now a well-studied training approach with a growing evidence base. The two things that make it work are the same two things that make any bodybuilding diet work: hit your protein…
Our Bodybuilding section holds structured cut and gain menus for lifters: a 1,700-calorie cut with 130 to 170 g protein, a 1,900-calorie cut with 150 to 180 g protein, a 2,000-calorie cut with 170 to 190 g protein, a vegan bodybuilding plan, and a 7-day muscle-gain menu. Each plan is a full week of meals with gram weights and printable PDF.
Every plan is built in Nutritionix with USDA references so kcal and macros hold within 2 to 3 percent of target. Protein sits at 1.6 to 2.2 g/kg body weight (the range where the meta-analytic evidence for lean-mass retention on a cut and hypertrophy on a surplus is strongest); carbs are set at 3 to 5 g/kg on training days, and fat covers the rest but stays at or above 0.6 g/kg to protect hormone production. We flag creatine (3 to 5 g/day), sodium (3 to 5 g/day for hard trainers), and hydration explicitly.
Plans are written or reviewed by a Registered Dietitian on our team, Brenda Peralta, Kerly Cordova, Marita Radloff, or Karolina Peterova, with medical review from Franco Cuevas, MD. Recipes are cooked and portioned in our Wayne, NJ kitchen by Food Editor Damla Sengul. If a macro total does not match your tracker, email social@dietsmealplan.com.