High-protein diet plan for muscle gain

Written byListonic team

Updated on Nov 1, 2024

Targeted towards muscle gain, this high-protein diet maximizes intake from various sources, including dairy, eggs, meats, and plant-based proteins like quinoa and legumes. Coupled with strength training, it’s engineered to fuel muscle growth and repair, making it ideal for athletes and bodybuilders.

Diet plan grocery list

Chicken breast

Turkey breast

Lean beef

Pork loin

Salmon

Tuna

Greek yogurt

Cottage cheese

Eggs

Milk

Whey protein powder

Casein protein powder

Tofu

Tempeh

Edamame

Lentils

Chickpeas

Black beans

Kidney beans

Quinoa

Brown rice

Oats

Almonds

Peanuts

Pistachios

Chia seeds

Hemp seeds

Flaxseeds

Avocado

Sweet potatoes

Broccoli

Spinach

Kale

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Diet plan overview

The high-protein diet plan for muscle gain is designed to provide the building blocks for muscle growth and repair. It focuses on substantial protein sources like chicken breast, whey protein, and legumes, coupled with complex carbohydrates to fuel workouts. Healthy fats are also included to support hormone production and cellular health.

Regular meals enriched with protein ensure that your body has the necessary components to build muscle effectively. This diet is ideal for athletes and anyone looking to increase muscle mass and strength.

High-protein diet plan for muscle gain exemplary product

Foods to eat

Lean Meats: Turkey, chicken, and lean cuts of beef, which are excellent sources of protein for muscle repair and growth.
Protein Shakes: Whey or plant-based protein powders mixed with water or milk, ideal for post-workout recovery.
Complex Carbohydrates: Quinoa, brown rice, and oats to provide sustained energy and support muscle recovery.
Fats: Avocado, nuts, and seeds, which are crucial for hormone production and overall health.
Dairy: Low-fat milk, cheese, and yogurt for additional protein and calcium, which is important for muscle function.

✅ Tip

Increase your intake of protein-dense foods such as beef, cottage cheese, and whey protein, ideally post-workout, to fuel muscle recovery and growth.

Foods not to eat

Alcohol: Can impede muscle recovery and decrease protein synthesis.
Added Sugars: Soft drinks and high-sugar snacks that can lead to energy spikes and dips.
Deep-Fried Foods: Can add unnecessary fats and calories without beneficial nutrients.
Excessive Caffeine: In large amounts can interfere with muscle recovery and sleep quality.
High-Fat Meats: Such as bacon and ribeye, which might add more saturated fat than desired.

Main benefits

The high-protein diet plan for muscle gain provides the necessary nutrients to fuel muscle recovery and growth. With a focus on high-quality protein sources, it supports intensive training routines by enhancing muscle repair. This diet is key for anyone looking to increase strength and muscle size effectively.

High-protein diet plan for muscle gain graph

📊 Nutrient breakdown of the low-carb diet (Source)

How to budget on this diet plan

Invest in cuts of meat that are both lean and high in protein like flank steak or chicken breast; consider buying these in bulk from local butchers to get a better price. Utilize dairy products such as milk, cottage cheese, and Greek yogurt, which are cost-effective and excellent sources of protein necessary for muscle repair and growth. Combine different protein sources like combining beans with rice to form a complete protein, offering a cost-effective way to boost protein intake without relying solely on meat.

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Meal plan suggestion

Day 1

Breakfast:Greek yogurt with chia seeds, hemp seeds, and almonds
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Salmon fillet with sweet potatoes and sautéed kale
Snack:Cottage cheese with sliced avocado and flaxseeds

Day 2

Breakfast:Oatmeal with whey protein powder, flaxseeds, and blueberries
Lunch:Turkey breast wraps using lettuce with kidney beans and avocado
Dinner:Stir-fried tofu with brown rice and mixed vegetables (broccoli, spinach)
Snack:A handful of pistachios and a serving of edamame

Day 3

Breakfast:Scrambled eggs with spinach and mushrooms
Lunch:Lentil soup with a side of sautéed tempeh
Dinner:Grilled pork loin with roasted sweet potatoes and steamed asparagus
Snack:Greek yogurt with sliced almonds and honey

Day 4

Breakfast:Cottage cheese with sliced bananas and hemp seeds
Lunch:Quinoa salad with chickpeas, cucumber, tomatoes, and parsley
Dinner:Baked lean beef with quinoa and sautéed spinach
Snack:Smoothie with milk, casein protein powder, and peanut butter

Day 5

Breakfast:Smoothie with Greek yogurt, oats, chia seeds, and mixed berries
Lunch:Black bean soup with a side of grilled chicken strips
Dinner:Tuna steak with brown rice and roasted Brussels sprouts
Snack:Hard-boiled eggs and a few almonds

Day 6

Breakfast:Omelette with tomatoes, onions, and feta cheese (from Greek yogurt)
Lunch:Lentil and vegetable stew with a side of steamed kale
Dinner:Grilled turkey breast with mashed sweet potatoes and steamed broccoli
Snack:Casein protein shake with flaxseed and peanut butter

Day 7

Breakfast:Pancakes made with oats, whey protein powder, and topped with fresh strawberries
Lunch:Beef stir-fry with bell peppers, broccoli, and brown rice
Dinner:Baked salmon with quinoa and steamed spinach
Snack:Tofu and avocado salad with lemon dressing

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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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