7-Day Muscle Gain Meal Plan & Recipe Prep

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Updated on November 07, 2022

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Meal Plan for Muscle Gain — Verywell / Zackary Angeline

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Whether you would like to gain muscle for a sport or you just want to get stronger, it can be very useful to follow a meal plan. Planning ahead can help ensure you eat a nutritious and balanced diet while meeting your calorie and macronutrient goals, especially when weeks get busy.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition Is Important for Muscle Gain

Gaining muscle may improve your abilities in a certain sport or enhance your quality of life. Muscle helps protect joints from injury, improves balance, and reduces the risk of falls. Muscle mass also plays an important role in physical and metabolic health. Along with choosing the right exercise routine, your diet is an important factor when it comes to muscle gain.

Adequate calories are essential to gaining muscle and you may need to increase your total calorie intake in order to support your goal. Experts recommend increasing calories 10-20% above the calories you need to for the target weight gain. 1.6 to 2.2 grams of protein per kilogram of weight should be consumed throughout the day with 0.4 to 0.55 grams per kilogram of weight per meal. Depending on your desired weight, you would need to consume 3 to 6 meals per day.

It is recommended that total fat intake be moderate at 0.5 to 1.5 grams per kilogram of weight. The remaining calories should be carbohydrates, ranging from 3.5 to 5 grams per kilogram of weight or more to support your resistance training.

Overall, this is highly individualized and is based on your weight, height, genetics, and specific goals, but these recommendations would be the starting point.

7 Day Sample Menu

This one-week meal plan was designed for a 150-pound person who needs about 2,200 calories per day, 110 grams of protein per day (based on the 1.6 grams of protein per kilogram bodyweight), approximately 239 to 340 grams of carbohydrates or more per day, and has no dietary restrictions.

Your daily calorie goal for muscle gain may vary. Learn what your baseline calorie need is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with another healthcare provider to assess and plan for your dietary needs more accurately.

For a diet to gain muscle, you may want to think about each meal consisting of 400 to 600 calories and snacks providing about 150 to 400 calories. Including recommended balances of protein, fat, and carbohydrates at each meal and snack will keep you fuller for longer. You may need more or less at each meal and snack depending on your hunger levels.

Each day includes three meals and three snacks and contains a healthy balance of carbohydrates, fats, and protein. The meal plan also includes plenty of fiber, vitamins, minerals, and antioxidants from whole grains, vegetables, fruits, and legumes. You can swap out similar menu items for others, but make sure to use the same cooking method. For example, switching out grilled chicken for grilled fish is fine, but if you fry the fish then that changes the fat and calories in the meal.

Download the 7-Day Muscle Gain Meal Plan

Download the Meal Plan

Day 1

Breakfast

1 cup 2% Greek yogurt
1/4 cup low-sugar granola
1/2 cup blueberries

Macronutrients: 337 calories, 25 grams protein, 35 grams carbohydrates, 11 grams fat

Snack

1-ounce cheddar cheese
10 whole grain crackers
1 cup red seedless grapes

Macronutrients: 423 calories, 10 grams protein, 52 grams carbohydrates, 20 grams fat

Lunch

3 ounces of tuna mixed with 1 tablespoon mayonnaise on an 8-inch whole wheat wrap
1 red bell pepper, sliced

Macronutrients: 478 calories, 24 grams protein, 73 grams carbohydrates, 13 grams fat

Snack

One peach
10 walnuts
3 hard-boiled eggs

Macronutrients: 434 calories, 24 grams protein, 21 grams carbs, 30 grams fat

Dinner

5 ounces chicken breast coated in 1 tablespoon pesto, baked
1 cup whole wheat pasta mixed with 1 tablespoon pesto
6 asparagus spears mixed with 1 tablespoon olive oil, salt, and pepper, grilled

Macronutrients: 497 calories, 31 grams protein, 39 grams carbohydrates, 24 grams fat

Snack

3/4 cup regular whole milk ice cream

Macronutrients: 205 calories, 3 grams protein, 23 grams carbohydrates, 11 grams fat

Daily Totals: 2,374 calories, 117 grams protein, 243 grams carbohydrates, 109 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.

When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

One slice 100% whole wheat bread
1/2 avocado
2 fried eggs
1 apple

Macronutrients: 505 calories, 18 grams protein, 49 grams carbohydrates, 28 grams fat

Snack

15 cherries
1/4 cup almonds

Macronutrients: 284 calories, 9 grams protein, 27 grams carbohydrates, 18 grams fat

Lunch

Black bean and corn quesadilla with 1/2 cup black beans, 1/3 cup corn kernals, and 1/4 cup shredded cheddar cheese on an 8-inch whole wheat tortilla
1/4 cup salsa and 1/4 cup guacamole

Macronutrients: 513 calories, 22 grams protein, 60 grams carbohydrates, 23 grams fat

Snack

1/2 cup baby carrots
1/4 cup hummus
Protein Shake: 2 scoops vanilla whey protein powder mixed with 1 cup unsweetened vanilla almond milk

Macronutrients: 374 calories, 56 grams protein, 18 grams carbohydrates, 9 grams fat

Dinner

Turkey burger on a 100% whole wheat bun with lettuce, tomato, and 2 teaspoons of ketchup
1 zucchini sliced into spears, roasted with 1 tablespoon olive oil
1/2 regular potato, sliced into French fries and baked with 1 tablespoon olive oil

Macronutrients: 525 calories, 39 grams protein, 40 grams carbohydrates, 23 grams fat

Snack

1 mini bagel
2 tablespoons peanut butter
1 medium banana

Macronutrients: 412 calories, 13 grams protein, 58 grams carbohydrates, 17 grams fat

Daily Totals: 2,613 calories, 157 grams protein, 252 grams carbohydrates, 118 grams fat

Day 3

Breakfast

1 cup cooked oatmeal in water
2 tablespoons peanut butter
1/2 cup blueberries
1 tablespoon hemp seeds

Macronutrients: 452 calories, 17 grams protein, 47 grams carbohydrates, 25 grams fat

Snack

4 slices of dried mango
15 almonds
Protein Shake: 1 scoop vanilla whey protein powder mixed with 1 cup unsweetened vanilla almond milk

Macronutrients: 392 calories, 37 gram protein, 40 grams carbohydrates, 8 grams fat

Lunch

Tuna melt with 4 ounces of canned tuna mixed with 1/4 avocado, 1 slice of cheese, and slice of tomato on two slices of 100% whole wheat bread

Macronutrients: 507 calories, 43 grams protein, 34 grams carbohydrates, 22 grams fat

Snack

15 2-inch long braided pretzel twists
1/4 cup hummus

Macronutrients: 283 calories, 8 grams protein, 47 grams carbohydrates, 7 grams fat

Dinner

3 ounces shredded chicken, 1 ounce shredded cheddar cheese quesadilla in an 8-inch whole wheat tortilla
1/4 cup salsa

Macronutrients: 450 calories, 32 grams protein, 25 grams carbohydrates, 25 grams fat

Snack

1 apple
1 tablespoon almond butter
1/4 cup raisins

Macronutrients: 313 calories, 4 grams protein, 61 grams carbohydrates, 9 grams fat

Daily Totals: 2,401 calories, 141 grams protein, 254 grams carbohydrates, 96 grams fat

Day 4

Breakfast

One slice 100% whole wheat bread
2 tablespoons peanut butter
One banana

Macronutrients: 374 calories, 12 grams protein, 48 grams carbohydrates, 17 grams fat

Snack

1 cup 2% Greek yogurt
1/2 cup raspberries
3/4 cup high-fiber cereal

Macronutrients: 271 calories, 24 grams protein, 53 grams carbohydrates, 5 grams fat

Lunch

Salad with 1/2 cup chickpeas, 1/4 cup olives, 1/4 cup feta cheese, tomatoes, cucumbers, and 2 tablespoons balsamic vinaigrette dressing
One 6-inch 100% whole wheat pita bread

Macronutrients: 554 calories, 21 grams protein, 73 grams carbohydrates, 21 grams fat

Snack

15 Plantain chips
1/4 cup guacamole
2 hard-boiled eggs

Macronutrients: 351 calories, 14 gram protein, 20 grams carbohydrates, 24 grams fat

Dinner

4 ounces grilled salmon
1 medium baked sweet potato
1/2 cup roasted broccoli

Macronutrients: 483 calories, 29 grams protein, 29 grams carbohydrates, 28 grams fat

Snack

2 squares 70% dark chocolate
Protein Shake: 1 scoop vanilla whey protein powder mixed with 1 cup unsweetened almond milk

Macronutrients: 313 calories, 28 grams protein, 16 grams carbohydrates, 15 grams fat

Daily Totals: 2,390 calories, 129 grams protein, 243 grams carbohydrates, 110 grams fat

Day 5

Breakfast

4-inch whole wheat bagel
3 tablespoons cream cheese
1 ounce smoked salmon

Macronutrients: 435 calories, 19 grams protein, 53 grams carbohydrates, 18 grams fat

Snack

One small apple
1 tablespoon peanut butter
One 7-ounce container 2% Greek yogurt

Macronutrients: 318 calories, 24 grams protein, 32 grams carbohydrates, 12 grams fat

Lunch

Two slices of 100% whole wheat toast
1/2 avocado
2 poached eggs

Macronutrients: 465 calories, 23 grams protein, 37 grams carbohydrates, 26 grams fat

Snack

4 slices dried mango
15 almonds

Macronutrients: 250 calories, 5 grams protein, 37 grams carbohydrates, 11 grams fat

Dinner

1 1/2 cups lentil pasta with 1/2 cup tomato sauce, 1/2 zucchini chopped and sauteed in 1 tablespoon olive oil, and 2 tablespoons parmesan cheese
4 ounces baked chicken breast

Macronutrients: 573 calories, 50 grams protein, 42 grams carbohydrates, 24 grams fat

Snack

1 cup regular whole milk ice cream
1 cup raspberries

Macronutrients: 337 calories, 6 grams protein, 44 grams carbohydrates, 16 grams fat

Daily Totals: 2,378 calories, 125 grams protein, 248 grams carbohydrates, 107 grams fat

Day 6

Breakfast

1 cup 2% Greek yogurt
1/4 cup granola
1/2 cup blueberries

Macronutrients: 337 calories, 25 grams protein, 35 grams carbohydrates, 11 grams fat

Snack

1 100% whole wheat 6-inch pita bread
1/4 cup hummus

Macronutrients: 265 calories, 10 grams protein, 42 grams carbohydrates, 6 grams fat

Lunch

4 ounces sliced turkey
1 tablespoon whole grain mustard, slice of tomato, and lettuce leaf
1 ounce slice cheddar cheese
2 slices 100% whole wheat bread
10 baby carrots

Macronutrients: 458 calories, 32 grams protein, 49 grams carbohydrates, 16 grams fat

Snack

A nectarine
10 walnuts
2 hard-boiled eggs

Macronutrients: 350 calories, 18 grams protein, 19 grams carbohydrates, 24 grams fat

Dinner

1 cup rice noodles
4 ounces tofu
1/2 cup snow peas
2 tablespoons peanut sauce

Macronutrients: 410 calories, 19 grams protein, 57 grams carbohydrates, 12 grams fat

Snack

Brownie
1 cup 1% milk

Macronutrients: 335 calories, 11 grams protein, 37 grams carbohydrates, 17 grams fat

Daily Totals: 2,156 calories, 115 grams protein, 239 grams carbohydrates, 87 grams fat

Day 7

Breakfast

One slice 100% whole wheat bread
1/2 avocado
1 fried egg

Macronutrients: 332 calories, 12 grams protein, 23 grams carbohydrates, 23 grams fat

Snack

1/4 cup unsalted mixed nuts
1/4 cup dried cranberries

Macronutrients: 293 calories, 5 grams protein, 39 grams carbohydrates, 16 grams fat

Lunch

Hummus wrap with 1/4 cup hummus, lettuce, tomatoes, cucumbers, 1/4 cup olives, and 1/4 cup feta cheese on an 8-inch 100% whole wheat tortilla

Macronutrients: 398 calories, 16 grams protein, 38 grams carbohydrates, 22 grams fat

Snack

1-ounce cheese stick
10 whole grain crackers
1 cup red seedless grapes

Macronutrients: 385 calories, 12 grams protein, 60 grams carbohydrates, 13 grams fat

Dinner

1 cup brown rice
3 ounces grilled steak
1/3 cup black beans
1/4 cup guacamole
1/4 cup salsa

Macronutrients: 641 calories, 34 grams protein, 69 grams carbohydrates, 26 grams fat

Snack

1 ounce 70% dark chocolate
Protein Shake: 1 scoop vanilla whey protein powder mixed with 1 cup unsweetened vanilla almond milk

Macronutrients: 314 calories, 28 grams protein, 14 grams carbohydrates, 16 grams fat

Daily Totals: 2,363 calories, 107 grams protein, 243 grams carbohydrates, 116 grams fat

How to Meal Plan for Muscle Gain

Start your day with a balanced breakfast. Be sure to include plenty of protein, healthy fats, and fiber in breakfast to keep you full and satisfied.
Plan ahead and meal prep. Taking some time on a Sunday or your day off to plan your meals for the week, grocery shop, and prep some meals in advance is a major time saver during busy weeks. It can also help reduce stress when thinking about what to eat and helps you stay on track.
Keep your food groups in mind. It can be challenging to come up with meals every day. To make it easier, think about including a protein, carbohydrate, fat, and fruit or vegetable at each meal. This combination helps you get all of the nutrients you need and keeps you full and satisfied.
Don't forget about timing. You want to think about eating about every 3-4 hours. This keeps your energy levels up throughout the day and prevents you from going to any one meal starving.
Prioritize protein. All macronutrients are important for optimal nutrition and health, but protein is key when it comes to building muscle. When adding snacks or increasing portions at meal time, add protein first.
Allow yourself to eat all foods. An eating plan only works if it is sustainable for the long term. Give yourself permission to eat all foods and include fun foods in your day regularly so that you don't feel deprived.

A Word From Verywell

Planning nutritious and balanced meals to gain muscle does not need to be difficult with a little bit of planning ahead and prep. Consider speaking with a registered dietitian to get specific recommendations for your individual nutrition needs and health goals.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

5 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Joanisse S, Lim C, McKendry J, Mcleod JC, Stokes T, Phillips SM. Recent advances in understanding resistance exercise training-induced skeletal muscle hypertrophy in humans. F1000Res. 2020;9:F1000 Faculty Rev-141. Published 2020 Feb 24. doi:10.12688/f1000research.21588.1
Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019 Jun 26;7(7):154. doi: 10.3390/sports7070154. PMID: 31247944; PMCID: PMC6680710.
Iraki J, Fitschen P, Espinar S, Helms E. Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports (Basel). 2019;7(7):E154. doi:10.3390/sports7070154.
Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Published 2017 Jun 20. doi:10.1186/s12970-017-0177-8
Academy of Nutrition and Dietetics. How Much Water Do You Need.

By Rebecca Jaspan, MPH, RD, CDN, CDCES
Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.

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