7-Day Muscle Gain Meal Plan

7-Day Muscle Gain Meal Plan

The Basics of Building Muscle

Gaining muscle requires a consistent workout routine that challenges your muscles, as well as proper nutrition to fuel muscle growth. This includes eating enough calories and getting enough protein, carbohydrates, healthy fats, vitamins and minerals. Adding muscle doesn’t happen overnight. It takes commitment, consistency and care for your body. Focus on gradual progress through sustainable habits rather than extreme measures. Look after your wellbeing first and celebrate small wins.

Sample 7-Day Muscle Building Meal Plan

Here is a sample high protein meal plan designed for muscle gain:Day 1

  • Breakfast: Oatmeal, eggs, fruit
  • Lunch: Chicken salad wrap, vegetables
  • Dinner: Steak, sweet potato, greens

Day 2

  • Breakfast: Greek yogurt, berries, nuts
  • Lunch: Tuna salad, crackers or pita
  • Dinner: Salmon, brown rice, asparagus

Day 3

  • Breakfast: Protein smoothie, toast
  • Lunch: Rice bowl with chicken
  • Dinner: Turkey meatballs, whole grain pasta, broccoli

Day 4

  • Breakfast: Eggs, avocado, fruit
  • Lunch: Beef stir fry, brown rice
  • Dinner: Pork chops, sweet potatoes, spinach

Day 5

  • Breakfast: High protein cereal/milk
  • Lunch: Tuna melt sandwich
  • Dinner: Chicken fajitas with peppers and onions

Day 6

  • Breakfast: Cottage cheese, berries, almonds
  • Lunch: Turkey burger, veggies
  • Dinner: Fish, quinoa, roasted Brussels sprouts

Day 7

  • Breakfast: Breakfast burrito
  • Lunch: Chicken salad sandwich
  • Dinner: Steak and baked potato

Tips for Gaining Lean Muscle

Here are some helpful tips:

  • Lift weights consistently with progressive overload
  • Emphasize compound exercises like squats, deadlifts and bench press
  • Eat enough protein – aim for 0.5-1 gram per pound of body weight
  • Time protein intake before/after workouts for maximum benefit
  • Get quality sleep for muscle recovery
  • Stay hydrated and listen to your body


How much protein do I need daily?

Most experts recommend consuming 0.5-1 gram of protein per pound of body weight if your goal is to gain muscle. Spread protein intake throughout the day.

What are good pre/post workout meals?

Good pre-workout meals are higher in carbs and protein, such as oatmeal with whey protein powder, a nutrition bar/shake, eggs with fruit, etc. Post-workout, focus on protein plus carbs, like chicken with sweet potato or brown rice, greek yogurt with berries, protein shake.

How often should I lift weights?

Most fitness experts recommend lifting weights at least 2-4 times per week to see muscle growth. Make sure to have at least 1 rest day between strength sessions for the same muscle groups to recover. Consistency over months and years is key.

Should I take any supplements?

Supplements are not necessary but can support muscle growth. Whey protein powder is popular for extra daily protein intake. Some also take creatine, caffeine or branched chain amino acids. Focus on whole foods first before trying supplements. Consult a doctor or dietitian.

What if I’m not seeing results?

Not seeing muscle gains yet? Be patient and stick with it. Review your workout plan and nutrition intake. Are you strength training consistently 2-4x a week with progressive overload? Consuming enough calories and hitting protein goals daily? Getting quality sleep for recovery? Manage stress? You may also consider consulting a personal trainer or registered dietitian for personalized advice. Consistency is key.