30-Day Meal Plan for Muscle Gain: Nutrient-Dense Growth Fuel
Listonic team
Updated on Oct 1, 2024
Looking to build muscle? A 30-Day Meal Plan for Muscle Gain can help you get there. In this guide, we'll explore how to fuel your body with the right nutrients to support muscle growth, all while enjoying delicious meals. Let's turn your fitness goals into reality!
Meal plan grocery list
Meats
Chicken breast
Ground beef
Salmon fillets
Dairy & eggs
Eggs
Greek yogurt
Cottage cheese
Dry goods
Quinoa
Brown rice
Oatmeal
Whole grain pasta
Black beans
Lentils
Fresh grocery
Sweet potatoes
Spinach
Broccoli
Bell peppers
Carrots
Zucchini
Avocados
Bananas
Apples
Blueberries
Garlic
Onions
Tomatoes
Cucumbers
Mushrooms
Snacks & sweets
Almonds
Peanut butter
Whole wheat bread
Spices & sauces
Olive oil
Chicken broth
Meal plan overview
Build muscle effectively with the 30-Day Meal Plan for Muscle Gain. This plan focuses on high-protein, nutrient-dense meals that support muscle growth and recovery. From protein-rich breakfasts to hearty dinners, every meal is designed to fuel your workouts and help you achieve your muscle-building goals.
With daily recipes and meal ideas, you’ll find it easier to get the nutrients needed for muscle growth. This plan simplifies meal prep, making it straightforward to eat in a way that supports your fitness journey.
Foods to eat
Lean Meats: Chicken breast, turkey, and lean beef are packed with the protein needed for muscle growth.
Fish and Seafood: Salmon, tuna, and shrimp provide essential amino acids and healthy fats.
Eggs: High in protein and versatile for any meal.
Whole Grains: Brown rice, quinoa, and whole-wheat pasta give you the energy to power through workouts.
Nuts and Seeds: Almonds, walnuts, and chia seeds add protein and healthy fats to your diet.
✅Tip
Foods not to eat
Refined Sugars: Candy, pastries, and sugary drinks don't provide the nutrients needed for muscle growth.
Processed Foods: Fast food, frozen meals, and snacks can be high in unhealthy fats and low in quality nutrients.
Excessive Alcohol: Can interfere with protein synthesis and muscle recovery.
Low-Protein Foods: White bread, rice cakes, and similar items don't support muscle-building efforts.
Sugary Cereals: High in sugar and low in protein, these won't help your muscle gain goals.
Main benefits
The 30-day meal plan for muscle gain is designed to provide the optimal balance of macronutrients to support muscle hypertrophy. It ensures adequate protein intake to repair and build muscle tissues after intense workouts. This plan also includes essential fats and carbohydrates, which are crucial for sustained energy and performance. Additionally, it promotes the consumption of nutrient-dense foods that support overall health, reducing the risk of nutrient deficiencies during intense training periods.
Recommended nutrient breakdown
Protein: 25%
Fat: 30%
Carbs: 40%
Fiber: 3%
Other: 2%
How to budget on this meal plan
Download the grocery list for FREE
- Add and remove items
- Sort items by store aisles
- Share the list with your partner
Extra tips
These snacks will support muscle gain:
- Greek yogurt with honey and nuts
- Protein bars
- Hard-boiled eggs
- Almond butter on whole grain toast
- Smoothies with protein powder, spinach, and berries
- Edamame sprinkled with sea salt
- Cheese and whole grain crackers
For muscle gain, drink options include protein shakes with plant-based or whey protein powder, water with a splash of lemon or cucumber for hydration, and green tea for its antioxidant properties. Black coffee without added sugar can help boost energy levels, and smoothies made with fruits, vegetables, and protein powder can provide extra nutrients. Unsweetened almond or soy milk serves as a protein-rich alternative to dairy, and herbal teas like chamomile or peppermint can aid digestion and relaxation.
Meal plan suggestion
Day 1
- Breakfast:Oatmeal with banana, blueberries, and almond slices
- Lunch:Grilled chicken breast with quinoa, spinach, and bell peppers
- Dinner:Baked salmon fillet with sweet potatoes and steamed broccoli
- Snack:Greek yogurt with a tablespoon of peanut butter and apple slices
Day 2
- Breakfast:Scrambled eggs with spinach, tomatoes, and whole wheat toast
- Lunch:Ground beef and brown rice bowl with zucchini and carrots
- Dinner:Chicken and vegetable stir-fry with bell peppers, onions, and whole grain pasta
- Snack:Cottage cheese with blueberries and sliced almonds
Day 3
- Breakfast:Greek yogurt with oatmeal, blueberries, and a drizzle of honey
- Lunch:Salmon fillet with quinoa, steamed broccoli, and a side of avocado
- Dinner:Chicken breast with sweet potato mash and garlic sautéed spinach
- Snack:Peanut butter and banana on whole wheat bread
Day 4
- Breakfast:Oatmeal with apple slices, cinnamon, and almond slices
- Lunch:Ground beef lettuce wraps with bell peppers, onions, and tomatoes
- Dinner:Baked chicken with brown rice, carrots, and broccoli
- Snack:Cottage cheese with a side of cucumber and tomatoes
Day 5
- Breakfast:Scrambled eggs with mushrooms, spinach, and whole wheat toast
- Lunch:Grilled chicken breast with quinoa, zucchini, and a side of avocado
- Dinner:Salmon fillet with sweet potato fries and steamed broccoli
- Snack:Greek yogurt with blueberries and almond slices
Day 6
- Breakfast:Oatmeal with banana, peanut butter, and almond slices
- Lunch:Ground beef and brown rice bowl with bell peppers and spinach
- Dinner:Chicken and vegetable stir-fry with quinoa, carrots, and onions
- Snack:Cottage cheese with apple slices
Day 7
- Breakfast:Greek yogurt with oatmeal, blueberries, and a drizzle of honey
- Lunch:Salmon fillet with quinoa, steamed broccoli, and a side of avocado
- Dinner:Baked chicken with sweet potato mash and garlic sautéed spinach
- Snack:Peanut butter and banana on whole wheat bread
Want to learn more?
⚠️Keep in mind
Other meal plans
7-day Meal Plan For Mediterranean Diet
Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!
7-day Meal Plan For Weight Loss
Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!
7-day Meal Plan For Diabetics
Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!
Listonic team
Fact-checked