Mexican diet plan for muscle gain

Written byListonic team

Updated on Nov 1, 2024

Bulk up with the bold flavors of Mexico. This diet plan is packed with high-protein meals and energizing snacks to fuel your workouts and help you build muscle.

Diet plan grocery list

Chicken breast

Lean beef

Salmon

Tilapia

Eggs

Quinoa

Black beans

Chickpeas

Brown rice

Avocado

Sweet potatoes

Spinach

Kale

Broccoli

Cauliflower

Carrots

Asparagus

Bell peppers

Tomatoes

Onions

Garlic

Almonds

Peanuts

Chia seeds

Greek yogurt

Cottage cheese

Queso fresco

Oats

Corn tortillas

Bananas

Apples

Oranges

Mangoes

Share this list

Diet plan overview

Bulking up with a Mexican twist? The mexican diet plan for muscle gain focuses on high-protein dishes that incorporate lean meats, beans, and even some cheese to fuel muscle growth. This plan doesn't just pile on the protein—it also includes a balance of carbs and fats to ensure all-around nutrition, important for overall health and muscle recovery.

Each meal is crafted to be both nutritious and flavorful, incorporating traditional Mexican spices and cooking methods to keep things interesting. It's ideal for those who want to gain muscle without sacrificing taste or variety.

Mexican diet plan for muscle gain exemplary product

Foods to eat

High-Protein Meats: Chicken breasts, lean beef, and turkey to support muscle repair and growth.
Complex Carbohydrates: Sweet potatoes and brown rice to provide sustained energy.
Protein Shakes: Whey protein mixed with milk or water, especially post-workout.
Eggs: Rich in protein and essential amino acids, perfect for breakfast or as a snack.
Avocados: High in calories and healthy fats, great for adding to salads or as guacamole.

✅ Tip

Blend black beans with spices and eggs for a protein-rich twist on traditional breakfast tacos.

Foods not to eat

Simple Sugars: Avoid sugary cereals and snacks that can cause energy spikes and dips.
Deep-Fried Foods: Limit consumption of fried chicken or fried snacks, which are high in unhealthy fats.
Heavy Creams: Cut down on heavy, creamy sauces that add excessive fats and calories.
Alcohol: Alcohol can impede muscle growth and recovery, so it’s best avoided.
Excess Salt: Reduce intake to avoid bloating and dehydration.

Main benefits

The mexican diet plan for muscle gain is a powerhouse for fueling workouts with high-protein foods such as black beans and grilled meats. This diet supports muscle repair and growth through nutrient-rich meals that are both satisfying and muscle-promoting. It also includes healthy fats from avocados and nuts, which are vital for hormone production that aids in muscle development. Enjoying a variety of dishes ensures that mealtime remains exciting and beneficial for building strength.

📊 Nearly three-quarters of Americans are cutting back on sugar (Source)

How to budget on this diet plan

Lean cuts of meat like chicken breast are often on sale; stock up and freeze them. Eggs are a great source of protein and are usually affordable. Utilize avocados for healthy fats; buy them in bulk when they’re on sale. Consider protein-rich legumes as a supplement to more expensive meat dishes. Make your own protein-packed snacks like roasted chickpeas instead of buying pre-packaged ones.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Meal plan suggestion

Day 1

Breakfast:Oats with chia seeds, banana, and Greek yogurt
Lunch:Grilled chicken breast with quinoa, spinach, and bell peppers
Dinner:Baked salmon with sweet potatoes, asparagus, and broccoli
Snack:Apple slices with peanut butter

Day 2

Breakfast:Scrambled eggs with tomatoes, onions, and queso fresco
Lunch:Lean beef stir-fry with brown rice, kale, and carrots
Dinner:Tilapia tacos with corn tortillas, avocado, and salsa (tomatoes, onions, garlic)
Snack:Cottage cheese with mango

Day 3

Breakfast:Greek yogurt with chia seeds, almonds, and mango
Lunch:Chickpea salad with spinach, tomatoes, and bell peppers
Dinner:Chicken breast with sweet potatoes, broccoli, and cauliflower
Snack:Banana and a handful of peanuts

Day 4

Breakfast:Oats with Greek yogurt, apple, and chia seeds
Lunch:Salmon with quinoa, kale, and asparagus
Dinner:Beef and black bean chili with bell peppers, onions, and tomatoes
Snack:Cottage cheese with orange slices

Day 5

Breakfast:Scrambled eggs with spinach, bell peppers, and queso fresco
Lunch:Chicken and avocado salad with spinach, tomatoes, and onions
Dinner:Grilled tilapia with brown rice, carrots, and broccoli
Snack:Greek yogurt with almonds

Day 6

Breakfast:Cottage cheese with oats, chia seeds, and mango
Lunch:Beef and sweet potato stir-fry with kale and bell peppers
Dinner:Baked salmon with quinoa, asparagus, and cauliflower
Snack:Apple slices with peanut butter

Day 7

Breakfast:Greek yogurt with banana, chia seeds, and almonds
Lunch:Black bean and chickpea salad with spinach, tomatoes, and onions
Dinner:Grilled chicken breast with brown rice, broccoli, and carrots
Snack:Cottage cheese with orange slices

Download the FREE grocery list for this Diet plan

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.

Other diet plans

Carnivore diet plan for diabetics

This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.

Carnivore diet plan for healthy eating

Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.

Carnivore diet plan for beginners

The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.