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
- 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.
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.
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
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
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?
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 suggestions
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
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
