90 30 50 diet plan for muscle gain

Written byListonic team

Updated on Nov 1, 2024

When it's about packing on muscle, the 90 30 50 diet plan targets key nutrients to fuel growth and recovery. With at least 90 grams of protein daily, this plan supports muscle repair and growth, essential for anyone looking to bulk up. The inclusion of 30 grams of fiber and 50 grams of healthy fats ensures your energy levels are balanced, making your workouts more effective.

Diet plan grocery list

Chicken breast

Salmon

Greek yogurt

Eggs

Quinoa

Brown rice

Black beans

Avocado

Spinach

Broccoli

Kale

Blueberries

Strawberries

Almonds

Olive oil

Sweet potatoes

Cottage cheese

Tofu

Turkey breast

Oats

Chia seeds

Brussels sprouts

Bell peppers

Apples

Oranges

Lentils

Flaxseeds

Beef sirloin

Cauliflower

Greek feta cheese

Whole wheat bread

Peanut butter

Coconut oil

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Diet plan overview

If you're looking to pack on some muscle, the 90 30 50 diet plan for muscle gain might be your ticket. It ensures you get at least 90 grams of protein daily, crucial for muscle repair and growth. Additionally, 30 grams of fiber will help your digestive system stay on track, while 50 grams of healthy fats support hormone health and energy levels. This diet is designed to fuel intense workouts and aid in recovery, making it a great choice for athletes and bodybuilders.

This balanced approach not only supports muscle growth but also contributes to overall health. Remember to complement the diet with strength training and adequate hydration to maximize your gains. Consistency is key, so make sure to stick with the plan to see significant muscle development over time.

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Foods to eat

High-Calorie Nuts and Nut Butters: Peanuts, almonds, cashew nuts, and their butters for dense protein and calorie intake.
Whole Milk and Full-Fat Dairy: For added calories and protein, including cheeses and full-fat yogurt.
Starchy Vegetables: Potatoes, sweet potatoes, and corn, which are high in carbohydrates and help in weight gain.
Lean and Fatty Meats: Beef, pork, and lamb to provide high-quality protein and essential fats.
Dried Fruits: High in natural sugars and calories, perfect for adding to meals or snacks.

✅ Tip

For muscle gain, focus on lean meats and Greek yogurt to hit your protein goals, while adding fiber-rich veggies like broccoli for that extra edge.

Foods not to eat

Low-Calorie Vegetables: Avoid excessive amounts of leafy greens like lettuce and spinach.
Sugary Snacks: Stay away from processed snacks that are low in nutritional value.
Refined Grains: Limit white bread and pasta, which provide empty calories.
Low-Fat Dairy: Skip skim milk and low-fat cheeses, as they are less calorie-dense.
Processed Meats: Reduce intake of sausages, hot dogs, and deli meats.

Main benefits

The 90 30 50 diet plan for muscle gain maximizes muscle recovery with its high-protein focus, ensuring your body always has what it needs to rebuild stronger. The fiber component helps control blood sugar levels, preventing energy dips that can interfere with your workouts. Healthy fats like avocado and nuts support hormone production crucial for muscle growth, while also reducing inflammation for quicker recovery.

90 30 50 diet plan for muscle gain graph

📊 Nutrient breakdown of the 90 30 50 diet (Source)

How to budget on this diet plan

To build muscle on the 90 30 50 diet plan, stock up on affordable protein sources like eggs, canned tuna, and chicken thighs. Buy oats and brown rice in bulk to meet your fiber goals without breaking the bank. Healthy fats can come from budget-friendly options like peanut butter and olive oil. Shop for seasonal vegetables to round out your meals with more fiber. Make protein shakes at home using whey protein and frozen fruits for a cost-effective post-workout boost.

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Meal plan suggestion

Day 1

Breakfast:Oats with Greek yogurt, chia seeds, strawberries, and almonds
Lunch:Grilled chicken breast with quinoa, steamed broccoli, and avocado
Dinner:Baked salmon with sweet potatoes and sautéed spinach
Snack:Apple with peanut butter

Day 2

Breakfast:Scrambled eggs with kale and bell peppers, whole wheat bread with avocado
Lunch:Turkey breast with brown rice, Brussels sprouts, and a side of blueberries
Dinner:Beef sirloin with lentils and roasted cauliflower
Snack:Cottage cheese with flaxseeds and strawberries

Day 3

Breakfast:Smoothie with Greek yogurt, blueberries, chia seeds, and kale
Lunch:Tofu stir-fry with quinoa, bell peppers, and Brussels sprouts
Dinner:Grilled chicken breast with sweet potatoes and steamed broccoli
Snack:Orange with Greek feta cheese

Day 4

Breakfast:Oats with Greek yogurt, chia seeds, blueberries, and almonds
Lunch:Salmon with brown rice, steamed spinach, and a side of strawberries
Dinner:Beef sirloin with quinoa, roasted cauliflower, and kale
Snack:Cottage cheese with flaxseeds and apples

Day 5

Breakfast:Scrambled eggs with spinach and bell peppers, whole wheat bread with avocado
Lunch:Turkey breast with lentils, steamed broccoli, and a side of blueberries
Dinner:Tofu stir-fry with quinoa, Brussels sprouts, and kale
Snack:Greek yogurt with strawberries and chia seeds

Day 6

Breakfast:Smoothie with Greek yogurt, spinach, blueberries, and chia seeds
Lunch:Grilled chicken breast with brown rice, steamed cauliflower, and avocado
Dinner:Salmon with sweet potatoes and roasted Brussels sprouts
Snack:Orange with Greek feta cheese

Day 7

Breakfast:Oats with Greek yogurt, chia seeds, blueberries, and almonds
Lunch:Turkey breast with quinoa, steamed broccoli, and avocado
Dinner:Beef sirloin with lentils and roasted Brussels sprouts
Snack:Apple with peanut butter

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⚠️ 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.

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