Meal Plan Preview
See what a real GainsMeal plan looks like — breakfast, lunch and dinner for 3 days, with full macros per meal. Built from TDEE and macro targets, not just AI prompts. Choose your goal and browse the sample below.
Sample profile
Male · 25 years · 80 kg · 178 cm · gym 4×/week
TDEE ~2,800 kcal/day · adjust your goal below to see how the plan changes
3-day sample · Muscle gain
Days 4–7 lockedOatmeal (100 g) with banana, honey and whey protein shake
Grilled chicken breast (250 g) with white rice and stir-fried broccoli
Salmon fillet (200 g) with sweet potato, roasted asparagus and olive oil
4 scrambled eggs with whole grain toast (2 slices) and avocado
Double turkey and cheese wraps with Greek yogurt (200 g)
Beef stir-fry with egg noodles, mixed vegetables and sesame oil
Greek yogurt parfait (300 g) with granola, banana and mixed berries
Tuna pasta (150 g dry) with cherry tomatoes, olives and parmesan
Pork tenderloin (220 g) with roasted potatoes, green beans and gravy
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This is a sample based on a fixed profile. GainsMeal calculates your real TDEE, sets your macros, and builds a full 7-day plan adjusted to your exact weight, goal and food preferences — regenerated every week.
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