2000 Calories diet Plan for muscle gain

Calories diet plan

Calorie mean energy. It is a unit of energy. Calories comes from your daily food.

1gm of protein= 4 calories

1gm of carbohydrate= 4 calories

1gm of fat= 9 calories

The recommended daily calorie intake is 2000 calories a day for women and 2500 calories for a men.

2000 Calories Diet Plan

MEAL 1

BREAKFAST: Take Milk(300-500ml) and add Oats(70-75gm) cook for five minutes. Then add 1 TBS Peanut butter, 8 chopped almonds, 3 egg whites and 2 whole eggs, 1 TBS Honey.

Calories= 800 to 880gm, Proteins= 40 to 45gm, Fats= 30 to 37gm, Carbs= 65 to 70gm

MEAL 2

SNACKS: Take 100 to 150gm plan yogurt, 1 medium size appal

Calories= 198 to 200gm, Proteins= 4gm

Fats= 4 to 5gm, Carbs= 30 to 34gm

MEAL 3

LUNCH: 150gm chicken breast(boiled for 10 mins), Plan Rice and add 40 to 50gm green beans and carrots. Cook With 1TBS olive oil.

Calories= 450 to 477gm, Proteins= 30 to 36gm, Carbs= 35 to 40gm, Fats= 17gm

MEAL 4

EVENING SNACKS: Take 1 medium size banana, 4 slices of brown breads, 2TBS Peanut butter, 1 TBS Honey

Calories= 500 to 550gm, Proteins= 10 to 15gm, Carbs= 100gm

MEAL 5

DINNER: Take 150 to 200gm chicken breast and add 1TBS garlic paste, 1TBS Chilli Powder, 1 TBS yogurt and then Cook with olive oil, add 1 Cucumber,  1 boiled Potato and 1 tomato. Slice them all.

Calories= 500 to 530gm, Proteins= 50 to 55gm, Fats= 10gm, Carbs= 50 to 55gm.

Following this diet you can intake 2000 to 2500 calories a day and high proteins, fats and carbs also.