14-Day Meal Plan for Muscle Gain: Maximize Your Results
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
Chicken
Turkey
Beef
Salmon
Eggs
Greek yogurt
Quinoa
Sweet potatoes
Brown rice
Oats
Cottage cheese
Almonds
Peanut butter
Broccoli
Spinach
Avocado
Black beans
Kidney beans
Whole-grain bread
Berries
Tofu
Whey protein powder
Mixed vegetables
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.
Foods to eat
- Fiber-Rich Vegetables: Include broccoli, spinach, kale, and other non-starchy vegetables.
- Lean Proteins: Opt for lean sources like poultry, fish, tofu, and legumes.
- Complex Carbohydrates: Choose whole grains like quinoa, brown rice, and oats.
- Healthy Fats: Incorporate avocados, nuts, and olive oil for heart-healthy fats.
- Low-Glycemic Fruits: Enjoy berries, apples, and pears in moderation.
- Non-Starchy Snacks: Snack on cucumber, celery, and bell pepper with hummus or guacamole.
- Hydration: Drink plenty of water throughout the day to stay hydrated.
- Regular Meals: Aim for balanced meals with a combination of protein, carbs, and fats.
- Small, Frequent Meals: Consider smaller, more frequent meals to help regulate blood sugar levels.
- Consult a Healthcare Professional: Always consult with a healthcare provider for personalized dietary advice.
✅ Tip
Foods not to eat
- Refined Carbohydrates: Minimize white bread, white rice, and sugary cereals.
- Sugary Snacks: Avoid candies, pastries, and other high-sugar desserts.
- Processed Foods: Limit packaged snacks and processed meals with added sugars.
- Sweetened Beverages: Cut back on sugary drinks and opt for water or unsweetened alternatives.
- Highly Processed Meats: Reduce intake of processed meats, sausages, and bacon.
- Excessive Portions: Practice portion control to avoid overloading on carbohydrates.
- High-Sodium Foods: Minimize the consumption of salty snacks and processed foods.
- Alcohol: Limit alcohol intake and consult with a healthcare professional regarding alcohol consumption.
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Main benefits
The 14-day meal plan for gestational diabetes focuses on controlling blood sugar levels during pregnancy. It includes balanced meals with appropriate amounts of carbohydrates, proteins, and fats to ensure maternal and fetal health.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For a muscle gain 14-day meal plan, consider these alternatives to ensure a well-rounded intake of nutrients.
- Sweet potatoes can be swapped with butternut squash for a lower calorie option that's still rich in vitamins.
- Kidney beans can replace black beans, providing a different flavor and slightly different nutrient profile.
- Greek yogurt can be substituted with Icelandic skyr for a thicker texture and higher protein content.
- Almonds can be switched with cashews for a creamy texture and slightly different taste.
- Instead of quinoa, try farro for a different ancient grain that's also high in protein and fiber.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
Meal plan suggestion
14-Day Meal Plan for Muscle Gain
Note: This meal plan is designed to support muscle growth by providing adequate protein, healthy fats, and carbohydrates. It includes a variety of nutrient-rich foods to fuel workouts and promote recovery. Adjust portion sizes and ingredients based on your individual calorie and macronutrient needs.
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
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
- Effect of a hypocaloric, nutritionally complete, higher-protein meal plan on bone density and quality in older adults with obesity: a randomized trial
- A high-protein breakfast induces greater insulin and glucose-dependent insulinotropic peptide responses to a subsequent lunch meal in individuals with type 2 diabetes
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024