14-Day Meal Plan for Muscle Gain: Maximize Your Results

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Written byListonic team

Updated on Nov 22, 2024

Looking to build muscle mass? Our 14-day meal plan for muscle gain is crafted to provide the necessary nutrients and calories to support your strength training journey. Enjoy a mix of protein-rich meals designed to help you achieve your muscle-building goals in a sustainable way.

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Oats

Whole-grain bread

Snacks & sweets

Almonds

Peanut butter

Berries

Meats

Chicken

Turkey

Beef

Salmon

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Fresh grocery

Broccoli

Spinach

Sweet potatoes

Avocado

Mixed vegetables

Plant based

Tofu

Black beans

Kidney beans

Beverages

Whey protein powder

Meal plan overview

Achieve your muscle gain goals with our 14-day meal plan tailored for muscle growth. Packed with a variety of muscle-building and nutrient-dense recipes, this plan provides the nutrition needed to support your strength training journey. Explore a diverse range of delicious options that align with your muscle gain goals.

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Foods to eat

High-Protein Foods: Prioritize lean meats, poultry, fish, eggs, and plant-based protein sources.
Complex Carbohydrates: Include quinoa, sweet potatoes, and brown rice for energy.
Healthy Fats: Incorporate avocados, nuts, and olive oil for additional calories and nutrients.
Dairy or Dairy Alternatives: Choose Greek yogurt, milk, or plant-based alternatives for added protein.
Fruits and Vegetables: Opt for a variety of colorful, nutrient-dense options for overall health.
Nuts and Seeds: Snack on almonds, chia seeds, and sunflower seeds for healthy fats.
Hydration: Drink plenty of water to support muscle function and recovery.
Protein Supplements: Consider protein shakes or bars to supplement daily protein intake.
Regular, Balanced Meals: Aim for consistent meals that provide a mix of macronutrients.
Strength Training: Combine your meal plan with a suitable strength training program for optimal muscle gain.

✅Tip

Incorporate a post-workout snack or meal that combines protein with a moderate amount of carbs, like Greek yogurt with fruit, to aid in muscle recovery and growth.

Foods not to eat

Empty-Calorie Snacks: Minimize snacks with empty calories and little nutritional value.
Sugary Beverages: Limit the intake of sugary drinks, as excess sugar can hinder muscle growth.
Excessive Processed Foods: Reduce consumption of heavily processed and refined products.
Low-Protein Foods: Avoid foods with insufficient protein content for muscle development.
Unhealthy Trans Fats: Limit the intake of foods high in trans fats, often found in fried and processed items.
Alcohol: Moderate alcohol consumption, as excessive drinking can hinder muscle recovery.
Highly Processed Meats: Minimize processed meats with added preservatives and sodium.
Excessive Cardio: Balance cardio exercises with strength training to avoid excessive calorie burn.

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Main benefits

The 14-day meal plan for muscle gain combines high protein with adequate calories and nutrients to support muscle growth and recovery, especially beneficial for those engaged in regular strength training.

Recommended nutrient breakdown

Protein: 23%

Fat: 37%

Carbs: 38%

Fiber: 1%

Other: 1%

How to budget on this meal plan

Lean meats like chicken, turkey, and beef are staples that can be bought in bulk. Salmon, eggs, and Greek yogurt offer variety and are often cheaper when purchased in larger quantities. Quinoa, sweet potatoes, and brown rice can be more cost-effective when bought in bulk. Almonds, peanut butter, and broccoli are also more affordable in larger sizes.

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Extra tips

Snacks to support muscle gain:

Protein bars or homemade protein balls
Greek yogurt with granola
Tuna salad on whole grain crackers
Cottage cheese with pineapple
Mixed nuts and seeds
Protein smoothie
Hard-boiled eggs

For muscle gain, protein shakes are a staple, particularly post-workout. Skim milk aids in muscle recovery, while cherry juice can reduce muscle soreness. Ample water intake is critical for hydration, and green tea can aid in fat burning while preserving muscle mass.

For muscle gain, your focus should be on consuming more calories than you burn, along with plenty of proteins to support muscle repair and growth. Rich protein sources like chicken, fish, dairy, and plant-based proteins like tempeh are essential. Complement these with calorie-dense foods like nuts, seeds, and whole grains to increase your overall calorie intake healthily. Don’t forget that recovery and muscle growth are enhanced not just by protein but also by a balanced intake of carbs and fats.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and whole grain toast
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Baked salmon with sweet potato mash and mixed vegetables
Calories🔥: 2100
Fat💧: 90g
Carbs🌾: 200g
Protein🥩: 160g

Day 2

Breakfast:Greek yogurt with mixed berries and a sprinkle of almonds
Lunch:Turkey and avocado wrap with whole grain tortilla
Dinner:Beef stir-fry with brown rice and mixed vegetables
Calories🔥: 2200
Fat💧: 95g
Carbs🌾: 210g
Protein🥩: 170g

Day 3

Breakfast:Protein smoothie with banana, spinach, whey protein powder, and almond milk
Lunch:Grilled tofu salad with mixed greens, avocado, and balsamic vinaigrette
Dinner:Chicken and vegetable stir-fry with quinoa
Calories🔥: 2000
Fat💧: 85g
Carbs🌾: 190g
Protein🥩: 150g

Day 4

Breakfast:Oatmeal topped with sliced banana and a dollop of peanut butter
Lunch:Lentil soup with a side of whole grain bread
Dinner:Grilled salmon with roasted sweet potatoes and green beans
Calories🔥: 2150
Fat💧: 90g
Carbs🌾: 210g
Protein🥩: 160g

Day 5

Breakfast:Cottage cheese with pineapple chunks and a handful of almonds
Lunch:Turkey and black bean burrito bowl with brown rice and avocado
Dinner:Beef and broccoli stir-fry with quinoa
Calories🔥: 2300
Fat💧: 100g
Carbs🌾: 220g
Protein🥩: 170g

Day 6

Breakfast:Whole grain toast with mashed avocado and poached eggs
Lunch:Grilled chicken Caesar salad with whole grain croutons
Dinner:Baked tofu with teriyaki sauce, brown rice, and mixed vegetables
Calories🔥: 2100
Fat💧: 90g
Carbs🌾: 200g
Protein🥩: 160g

Day 7

Breakfast:Protein pancakes topped with Greek yogurt and berries
Lunch:Turkey and quinoa stuffed bell peppers
Dinner:Grilled salmon with quinoa pilaf and roasted asparagus
Calories🔥: 2200
Fat💧: 95g
Carbs🌾: 210g
Protein🥩: 165g

Day 8

Breakfast:Greek yogurt with granola and sliced strawberries
Lunch:Turkey and avocado wrap with whole wheat tortilla
Dinner:Beef stir-fry with broccoli and brown rice
Calories🔥: 2300
Fat💧: 100g
Carbs🌾: 220g
Protein🥩: 170g

Day 9

Breakfast:Protein smoothie with spinach, banana, whey protein powder, and almond milk
Lunch:Lentil and vegetable soup with a side of whole grain bread
Dinner:Grilled shrimp skewers with quinoa and roasted vegetables
Calories🔥: 2000
Fat💧: 85g
Carbs🌾: 190g
Protein🥩: 150g

Day 10

Breakfast:Cottage cheese with sliced peaches and a sprinkle of almonds
Lunch:Tuna salad with mixed greens and whole grain crackers
Dinner:Chicken breast stuffed with spinach and feta cheese, served with sweet potato mash
Calories🔥: 2150
Fat💧: 90g
Carbs🌾: 210g
Protein🥩: 160g

Day 11

Breakfast:Protein oatmeal with almond butter and sliced bananas
Lunch:Grilled tofu with quinoa and steamed broccoli
Dinner:Baked cod with roasted Brussels sprouts and quinoa
Calories🔥: 2100
Fat💧: 90g
Carbs🌾: 200g
Protein🥩: 160g

Day 12

Breakfast:Scrambled eggs with smoked salmon and whole grain toast
Lunch:Chicken Caesar salad with whole grain croutons
Dinner:Beef kebabs with grilled vegetables and brown rice
Calories🔥: 2200
Fat💧: 95g
Carbs🌾: 210g
Protein🥩: 165g

Day 13

Breakfast:Greek yogurt with granola and mixed berries
Lunch:Turkey and avocado wrap with whole wheat tortilla
Dinner:Beef stir-fry with broccoli and brown rice
Calories🔥: 2300
Fat💧: 100g
Carbs🌾: 220g
Protein🥩: 170g

Day 14

Breakfast:Protein smoothie with mixed berries, spinach, whey protein powder, and almond milk
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Baked salmon with sweet potato mash and mixed vegetables
Calories🔥: 2200
Fat💧: 95g
Carbs🌾: 210g
Protein🥩: 165g

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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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