Weekly Meal Plan for Muscle Gain: 7 Days of High-Protein, Smart Carbs, and Easy Prep

Hungry muscles grow. Feed them well, time it right, repeat.

How This Plan Works

Protein: 1.6–2.2 g per kilogram of body weight per day, spread across 4–6 feedings to keep muscle protein synthesis humming.
Calories: a lean surplus of roughly 10–15% above maintenance for steady gains with minimal fat. Maintenance is often 14–16 calories per pound for active lifters; start there and adjust weekly.
Carbs: higher around training (pre and post) to fuel and recover. Include slow-digesting carbs the rest of the day for steady energy.
Fats: 20–30% of total calories for hormones and satiety. Center on olive oil, nuts, fatty fish, egg yolks, and avocado.
Hydration: 30–40 ml per kg body weight daily, plus 500 ml around training.
Timing: aim for protein within 1–2 hours before training and again within 1–2 hours after. Casein or a slow protein before bed if dinner is early.
Fiber: 25–40 g per day from whole grains, beans, fruits, and vegetables so your gut keeps up with the calories.

Use the menus as a template. Adjust portions to hit your numbers, and swap like-for-like foods as needed.

7-Day Muscle Gain Meal Plan

Each day includes five to six eating opportunities. Portion sizes here fit a typical 75–90 kg lifter targeting ~2,900–3,200 calories. Scale up or down with the adjustments section.

Day 1 (Push Day)

Breakfast: Greek yogurt parfait with 1 cup 2% Greek yogurt, 1 scoop whey, 1 cup berries, 1/2 cup granola, 1 tbsp honey. Coffee or tea.
Snack: Banana and 2 rice cakes with 2 tbsp peanut butter.
Lunch: Chicken burrito bowl: 180 g grilled chicken, 1 cup cooked jasmine rice, 1/2 cup black beans, corn salsa, pico, romaine, 1/4 avocado, lime.
Pre-Training: 1 cup low-fat cottage cheese with pineapple and a small handful of pretzels.
Post-Training/Dinner: Sirloin and potatoes: 200 g lean steak, 350 g roasted potatoes, green beans with olive oil, side salad.
Pre-Bed: Casein shake with water or milk and a square of dark chocolate.

Day 2 (Pull Day)

Breakfast: Oatmeal made with milk, stirred with 1 scoop whey, topped with sliced apple, cinnamon, and walnuts.
Snack: Tuna on whole-grain toast with light mayo, tomato, and cucumber.
Lunch: Teriyaki salmon bowl: 170 g salmon, 1 cup cooked sushi rice, edamame, steamed broccoli, sesame seeds.
Pre-Training: Yogurt drink or kefir and a granola bar.
Post-Training/Dinner: Turkey chili with beans, brown rice, and avocado. Side of roasted carrots.
Pre-Bed: 2 eggs scrambled with spinach and cheese on a small tortilla.

Day 3 (Leg Day)

Breakfast: Egg and potato skillet: 3 eggs, 250 g diced potato, peppers, onions, salsa, 1 oz cheddar.
Snack: Smoothie: whey, banana, frozen berries, oats, milk, flaxseed.
Lunch: Beef bolognese over whole-wheat pasta, side arugula salad with vinaigrette and parmesan.
Pre-Training: Orange and a small turkey wrap.
Post-Training/Dinner: Chicken thighs, couscous, asparagus, olive oil drizzle.
Pre-Bed: Cottage cheese with blueberries and pumpkin seeds.

_{Photo by Nezih Kosak on Unsplash}

Day 4 (Active Recovery or Rest)

Breakfast: Protein pancakes topped with Greek yogurt, berries, and maple syrup.
Snack: Trail mix and a pear.
Lunch: Chicken pesto sandwich: whole-grain bread, 150 g chicken, pesto, mozzarella, tomato; side quinoa salad.
Snack: Hummus with pita and bell pepper strips.
Dinner: Baked cod, olive oil mashed potatoes, sautéed zucchini, lemon.
Pre-Bed: Casein shake or warm milk with collagen and a small banana.

Day 5 (Upper Day)

Breakfast: Bagel with smoked salmon, cream cheese, capers, arugula; side grapes.
Snack: Protein bar and an espresso.
Lunch: Beef stir-fry: 160 g flank steak, mixed vegetables, 1.5 cups cooked rice, soy-ginger sauce.
Pre-Training: Low-fat yogurt and a ripe banana with honey.
Post-Training/Dinner: BBQ chicken, mac and cheese, coleslaw with Greek yogurt dressing.
Pre-Bed: Ricotta with cocoa, sweetener, and crushed pistachios.

Day 6 (Leg Day or Conditioning)

Breakfast: Breakfast burrito: eggs, turkey sausage, potatoes, peppers, avocado, salsa in a large tortilla.
Snack: Cottage cheese and mango with granola.
Lunch: Shrimp and grits with cheddar and scallions; side salad with olive oil.
Pre-Training: Rice cakes with jam and a whey shake.
Post-Training/Dinner: Pork tenderloin, farro, roasted Brussels sprouts, apple chutney.
Pre-Bed: Greek yogurt with chia seeds and cinnamon.

Day 7 (Rest or Mobility)

Breakfast: French toast with eggs and milk, topped with peanut butter and banana.
Snack: Smoothie bowl with whey, mixed fruit, oats, seeds, and coconut flakes.
Lunch: Lentil and turkey meatball soup with crusty bread and butter.
Snack: Apple with almond butter and a cheese stick.
Dinner: Baked salmon, wild rice pilaf with cranberries and almonds, roasted broccoli.
Pre-Bed: Warm cocoa protein drink and a medjool date.

Portion Adjustments

To increase calories: add 1–2 tbsp olive oil to meals, 1/2–1 cup extra rice or potatoes, or an extra glass of milk. Add a pre-bed peanut butter toast if appetite allows.
To tighten up: cut 1 tbsp oil from two meals and reduce starchy carbs by 1/2 cup on rest days while keeping protein the same.

Smart Sunday Prep (2–3 Hours, One Mess)

Cook grains: 6–8 cups cooked rice, 4 cups cooked pasta, 4 cups cooked quinoa or farro.
Protein batch: grill or roast 1.5–2 kg chicken thighs/breasts; brown 1 kg lean beef with onions and garlic; bake 6–8 salmon portions; hard-boil a dozen eggs.
Roast veg: 2 trays mixed vegetables with olive oil, salt, pepper. Add a tray of potatoes.
Make sauces: pesto, yogurt ranch, light teriyaki. Store in glass jars.
Build grab-and-go: burritos or bowls for two lunches; mix snack bags of trail mix; portion cottage cheese and yogurt with fruit.
Label everything with date and portion; keep protein portions ~150–200 g cooked each.

Grocery List: Muscle-Building Staples for the Week

Proteins

Chicken breast or thighs — 1.5–2 kg
Salmon fillets — 6–8 portions
Lean ground beef or turkey — 1 kg
Eggs — 2 dozen
Cottage cheese 2% — 3 tubs
Greek yogurt 2% — 2 large tubs
Whey or plant protein powder — 1 tub
Tuna cans — 4–6 cans
Pork tenderloin — 1–2 loins
Smoked salmon — 1 pack

Carbs and Grains

Jasmine or basmati rice — large bag
Whole-wheat pasta — 2 boxes
Oats — big canister
Quinoa or farro — 1–2 boxes
Potatoes — 3–4 kg
Whole-grain bread — 2 loaves
Tortillas (large) — 1–2 packs
Bagels — 1 pack
Granola — 1 bag
Rice cakes — 1 pack

Produce

Bananas — 12
Apples — 8–10
Berries (frozen or fresh) — 2 bags or pints
Leafy greens mix — 2 big boxes
Broccoli or broccolini — 3 heads
Bell peppers — 6
Onions — 1 bag
Avocados — 6
Citrus (lemons, oranges) — assorted
Sweet corn or edamame — frozen bags

Fats and Flavor

Olive oil extra virgin — 1 bottle
Peanut or almond butter — 1 jar
Walnuts or mixed nuts — 1 bag
Cheese (cheddar, mozzarella) — blocks
Dark chocolate 70% — 1 bar
Pesto — 1 jar
Low-fat mayo or Greek yogurt — 1 tub
Soy sauce/tamari — 1 bottle
Spices (cinnamon, chili, paprika) — assorted
Salsa — 1 jar

Training Day Fuel Timing

2–3 hours before lifting: a full meal with 30–50 g protein and 60–100 g carbs. Low fiber to keep the stomach calm.
30–60 minutes before: top up with 20–40 g carbs if needed—banana, jam on rice cakes, or a sports drink.
Within 2 hours after: 30–50 g protein and 60–120 g carbs. Whole meals beat shakes for satiety, but shakes win on convenience.

Macro Targets by Body Weight

Use this as a starting grid; adjust weekly based on bodyweight, gym performance, hunger, and how clothes fit.

60–70 kg: 2,300–2,700 kcal; protein 110–150 g; carbs 275–350 g; fats 70–90 g.
70–80 kg: 2,600–3,000 kcal; protein 130–170 g; carbs 325–400 g; fats 75–95 g.
80–90 kg: 2,900–3,400 kcal; protein 150–200 g; carbs 375–450 g; fats 80–100 g.
90–100 kg: 3,200–3,800 kcal; protein 170–220 g; carbs 425–500 g; fats 90–110 g.

If the scale isn’t moving after 10–14 days, add 200–250 calories per day. If you gain more than 0.5–0.75 kg per week consistently, trim 150–200 calories.

Vegetarian, Vegan, and Dairy-Free Swaps

Protein swaps: tofu, tempeh, seitan, edamame, lentils, chickpeas; use soy, pea, or rice protein powder. For higher leucine, combine plant sources (e.g., pea + rice).
Dairy-free: replace yogurt and cottage cheese with soy or coconut yogurts and silken tofu, and use fortified plant milks.
Fish and meat dishes: swap equivalent protein grams with tofu steaks, tempeh bacon, legume stews, or seitan strips.
Example vegan Day 2 lunch: teriyaki tofu bowl with 200 g firm tofu, 1.5 cups rice, edamame, broccoli, sesame.
Keep B12 and iron in mind if fully plant-based; a daily B12 supplement is often practical.

Flavor Builders That Keep Calories Honest

Acid: lemon, lime, vinegars brighten heavy dishes without extra calories.
Heat: chili crisp, gochujang, smoked paprika make chicken and eggs exciting.
Fresh herbs: cilantro, parsley, dill lift bowls and fish.
Umami: parmesan, miso, anchovy paste, tomato paste concentrate flavor so you need less oil.

Budget and Time Savers

Buy proteins in bulk, portion, and freeze. Chicken thighs reheat juicier than breasts.
Use frozen fruit and vegetables; they’re nutritious, affordable, and prepped.
Choose one breakfast and two lunch rotations for the workweek to minimize decision fatigue.
Make double dinners three nights and box the leftovers for lunches.
Keep emergency meals: canned beans, rice, tuna, frozen veg, and tortillas become burritos in 10 minutes.

Supplements: Nice-to-Have, Not Mandatory

Creatine monohydrate: 3–5 g daily, any time, supports strength and lean mass.
Whey or plant protein: convenience to hit daily protein targets.
Omega-3s: if fatty fish intake is low, consider 1–2 g EPA/DHA daily.
Vitamin D: test and supplement as needed, especially in winter.
Caffeine: 100–200 mg pre-workout if tolerated. Hydrate.

Always check with a healthcare professional if you have conditions or take medications.

Troubleshooting Common Roadblocks

Appetite too low: blend calories into smoothies; add olive oil or nut butter; eat the tasty foods first on your plate; use smaller, more frequent meals.
Appetite too high: add volume with salads, soups, and fibrous veg; prioritize protein and slow carbs; keep treats portioned.
Stomach upset: avoid big fiber bombs before training; limit very fatty meals near workouts; try lactose-free dairy if needed.
Plateaued lifts: add 300 calories for two weeks and check sleep. Many “training” issues are fueling issues.
Meal boredom: rotate sauces weekly and swap one protein in the plan for a new one. Keep the structure, change the flavor.

Sample Build for an 82 kg Lifter

Target: ~3,100 kcal; protein 170 g; carbs 400 g; fat 90 g.

Breakfast: Oatmeal with whey, banana, walnuts (700 kcal; 40 P, 95 C, 20 F).
Lunch: Chicken burrito bowl (800 kcal; 55 P, 95 C, 20 F).
Snack: Cottage cheese and pineapple with granola (400 kcal; 35 P, 45 C, 6 F).
Post-Training/Dinner: Steak, potatoes, greens (950 kcal; 55 P, 120 C, 25 F).
Pre-Bed: Casein shake and dark chocolate (250 kcal; 20 P, 10 C, 10 F).

Tweak portion sizes to hit your exact numbers.

Food Safety and Storage

Cooked meats: 3–4 days refrigerated, 2–3 months frozen.
Rice and grains: cool quickly, refrigerate within 1 hour; reheat to steaming hot.
Label: contents and date. First in, first out.
Reheating: 70°C/165°F internal temperature; add a splash of water or broth to keep proteins moist.

Quick Mix-and-Match Bowl Formulas

Base: 1–1.5 cups cooked rice, pasta, quinoa, or potatoes.
Protein: 150–200 g chicken, beef, tofu, shrimp, or beans.
Veg: 1–2 cups mixed colors.
Fat: 1–2 tbsp olive oil, avocado, nuts, or cheese.
Sauce: 2–3 tbsp of something bold. Keep a rotation so no two days taste the same.

Two 10-Minute Backups

High-Protein Pita Pizza: whole-grain pita, tomato sauce, mozzarella, turkey pepperoni, spinach. Toast under the broiler.
Speedy Teriyaki Beef and Veg: brown 200 g thin-sliced beef, toss in frozen stir-fry mix, splash of teriyaki, serve over microwaved rice.

Kitchen Tools That Make This Easy

Instant-read thermometer — for perfect meat doneness
Half-sheet pans — bulk roasting without fuss
Meal prep containers (glass) — stackable and microwave-safe
Rice cooker — set it and forget it carb base
Blender — smoothies and soups for easy calories

What Progress Should Feel Like

Gym: small strength bumps weekly on big lifts or more reps at same load.
Body: 0.25–0.5 kg gain per week on average; you should feel fueled, not stuffed.
Recovery: less soreness, better sleep, steadier mood.
Appetite: manageable. If you’re forcing every bite, bump liquids and caloric density. If you’re ravenous, add fiber and slow carbs.

Rest Day Tweaks

Keep protein identical.
Pull 30–60 g carbs from earlier meals and add a little more veg and healthy fats to stay satisfied.
Keep steps up; blood flow helps recovery and hunger management.

Cross-Training and Cardio

Low to moderate cardio supports work capacity. Keep sessions 20–30 minutes, 2–3 times weekly, away from heavy lifting.
Add 20–40 g extra carbs if cardio is intense or longer than 30 minutes.

Mindset and Consistency

Pick a structure and run it for two weeks. Adjust one variable at a time—carbs, fats, or portion size—based on progress data, not daily mood. The best plan is the one you can repeat when you’re busy, tired, and not in the mood to cook. Keep your fridge stocked, your grains cooked, and your protein thawing. Your training will do the rest.

External Links

7-Day Meal Plan for Muscle Gain: Recipes & Prep - Verywell Fit Bodybuilding meal plan: Nutrition, weekly plan, and food list 7-Day Meal Plan for Muscle Gain - Season Health 7-Day Meal Plan to Gain More Muscle, Created by a Dietitian Bodybuilding Meal Plan: What to Eat, What to Avoid - Healthline