Diet plan grocery list
Chicken breast
Lean ground beef
Salmon fillets
Eggs
Greek yogurt
Cottage cheese
Quinoa
Brown rice
Sweet potatoes
Spinach
Broccoli
Kale
Bell peppers
Carrots
Tomatoes
Avocado
Blueberries
Strawberries
Bananas
Apples
Almonds
Walnuts
Peanut butter
Olive oil
Whole grain bread
Oats
Lentils
Black beans
Tuna
Shrimp
Cheddar cheese
Skim milk
Protein powder
Diet plan overview
The 14-day diet plan for muscle gain focuses on high-protein foods to support muscle growth and recovery. It includes lean meats, dairy products, and legumes to help you build strength. This plan is ideal for those looking to increase their muscle mass efficiently.
In addition to a protein-rich diet, it emphasizes balanced meals to ensure you get all the necessary nutrients. It's a practical and effective way to boost your muscle-building efforts.
Foods to eat
- Lean Meats: Chicken breast, turkey, and lean beef for high-quality protein.
- Eggs: A complete protein source with essential amino acids needed for muscle repair.
- Fish: Salmon, tuna, and mackerel provide protein and healthy omega-3 fatty acids.
- Legumes: Lentils, chickpeas, and black beans for plant-based protein and fiber.
- Nuts and Seeds: Almonds, chia seeds, and flaxseeds for healthy fats and extra protein.
✅ Tip
Focus on packing in protein throughout the day, aiming for 0.8-1 gram per pound of bodyweight, to give your muscles the building blocks they need to grow.
Foods not to eat
- High-Sugar Foods: Skip candies, sugary cereals, and desserts that offer empty calories.
- Fried Foods: Avoid fried chicken, French fries, and doughnuts that are high in unhealthy fats.
- Alcohol: Drinking beer and spirits can interfere with muscle recovery and growth.
- Processed Meats: Stay away from sausages, hot dogs, and bacon which often contain unhealthy additives.
- Soda and Sugary Drinks: These can contribute to fat gain rather than muscle mass.
Main benefits
With the 14-day diet plan for muscle gain, you'll fuel your body with the right nutrients to support muscle recovery and growth. It's designed to enhance your workout results, making your efforts in the gym more effective. This plan also ensures you get enough protein, crucial for building and repairing muscles. You might even find your overall strength and stamina improving.
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📊 Recommended food breakdown (Source)
How to budget on this diet plan
Building muscle doesn't have to be expensive. Lean protein is key, so embrace budget-friendly options like beans, lentils, and ground turkey. Experiment with different spices and herbs to add flavor variety without breaking the bank. Stock up on these protein sources when they're on sale, and consider buying in bulk if you have the storage space. Eggs are another excellent, affordable protein source you can incorporate throughout the day.
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Meal plan suggestion
14-Day Meal Plan for Muscle Gain Diet
Day 1
- Breakfast: Oatmeal with blueberries, strawberries, and a scoop of protein powder
- Lunch: Grilled chicken breast with quinoa and steamed broccoli
- Dinner: Baked salmon with sweet potatoes and kale
- Snack: Greek yogurt with almonds and a drizzle of honey
Day 2
- Breakfast: Scrambled eggs with spinach and whole grain toast
- Lunch: Lean ground beef stir-fry with bell peppers, carrots, and brown rice
- Dinner: Tuna salad with avocado, tomatoes, and cucumbers
- Snack: Cottage cheese with walnuts and apple slices
Day 3
- Breakfast: Smoothie with banana, peanut butter, skim milk, and protein powder
- Lunch: Grilled chicken breast with quinoa, spinach, and bell peppers
- Dinner: Shrimp and black bean tacos with whole grain tortillas, avocado, and tomatoes
- Snack: Greek yogurt with strawberries and almonds
Day 4
- Breakfast: Oatmeal with banana slices, peanut butter, and a sprinkle of chia seeds
- Lunch: Turkey and avocado sandwich on whole grain bread with a side of carrot sticks
- Dinner: Baked salmon with quinoa and steamed broccoli
- Snack: Cottage cheese with blueberries
Day 5
- Breakfast: Scrambled eggs with spinach, tomatoes, and a side of whole grain toast
- Lunch: Lean ground beef and black bean chili with bell peppers and tomatoes
- Dinner: Grilled chicken breast with sweet potatoes and kale
- Snack: Greek yogurt with apple slices and walnuts
Day 6
- Breakfast: Smoothie with strawberries, banana, almond milk, and protein powder
- Lunch: Quinoa salad with grilled chicken, avocado, tomatoes, and cucumbers
- Dinner: Baked salmon with steamed broccoli and brown rice
- Snack: Cottage cheese with almonds and a drizzle of honey
Day 7
- Breakfast: Oatmeal with blueberries, peanut butter, and a sprinkle of chia seeds
- Lunch: Grilled turkey breast with quinoa and spinach salad
- Dinner: Shrimp stir-fry with bell peppers, carrots, and brown rice
- Snack: Greek yogurt with strawberries and almonds
Day 8
- Breakfast: Scrambled eggs with spinach and whole grain toast
- Lunch: Grilled chicken breast with sweet potatoes and steamed broccoli
- Dinner: Lean ground beef tacos with avocado, tomatoes, and lettuce
- Snack: Cottage cheese with blueberries and walnuts
Day 9
- Breakfast: Smoothie with banana, peanut butter, skim milk, and protein powder
- Lunch: Turkey and avocado sandwich on whole grain bread with a side of carrot sticks
- Dinner: Baked salmon with quinoa and steamed kale
- Snack: Greek yogurt with apple slices and almonds
Day 10
- Breakfast: Oatmeal with strawberries, peanut butter, and a sprinkle of chia seeds
- Lunch: Grilled chicken breast with brown rice and spinach salad
- Dinner: Shrimp and black bean tacos with whole grain tortillas, avocado, and tomatoes
- Snack: Cottage cheese with blueberries and walnuts
Day 11
- Breakfast: Scrambled eggs with spinach, tomatoes, and a side of whole grain toast
- Lunch: Lean ground beef and black bean chili with bell peppers and tomatoes
- Dinner: Grilled chicken breast with sweet potatoes and kale
- Snack: Greek yogurt with apple slices and almonds
Day 12
- Breakfast: Smoothie with strawberries, banana, almond milk, and protein powder
- Lunch: Quinoa salad with grilled chicken, avocado, tomatoes, and cucumbers
- Dinner: Baked salmon with steamed broccoli and brown rice
- Snack: Cottage cheese with almonds and a drizzle of honey
Day 13
- Breakfast: Oatmeal with blueberries, peanut butter, and a sprinkle of chia seeds
- Lunch: Grilled turkey breast with quinoa and spinach salad
- Dinner: Shrimp stir-fry with bell peppers, carrots, and brown rice
- Snack: Greek yogurt with strawberries and almonds
Day 14
- Breakfast: Scrambled eggs with spinach and whole grain toast
- Lunch: Grilled chicken breast with sweet potatoes and steamed broccoli
- Dinner: Lean ground beef tacos with avocado, tomatoes, and lettuce
- Snack: Cottage cheese with blueberries and walnuts
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by Zuzanna Kędziora
- Published on Jun 5, 2024
- Updated on Nov 1, 2024