.png)
Energy-boosting meal plan for muscle gain
Bodybuilders need meals that power up their muscles and keep energy levels steady for intense workouts. This plan focuses on food that provides strength and endurance. It's about finding the right balance between proteins, healthy fats, and carbs to fuel heavy lifting and quick recovery. A well-thought-out diet is key for building muscle and maintaining energy throughout the day.
*no credit card required
This meal plan comes with a FREE grocery list 🎉
Meal plan grocery list
- Chicken breast
- Lean beef
- Salmon
- Eggs
- Greek yogurt
- Cottage cheese
- Quinoa
- Brown rice
- Sweet potatoes
- Oatmeal
- Spinach
- Kale
- Broccoli
- Bell peppers
- Avocado
- Blueberries
- Strawberries
- Bananas
- Oranges
- Apples
- Almonds
- Walnuts
- Chia seeds
- Flaxseeds
- Olive oil
- Coconut oil
- Lentils
- Black beans
- Chickpeas
- Whole wheat bread
- Whole grain pasta
- Tofu
- Turkey breast
Meal plan overview
Building muscle? The energy-boosting meal plan for muscle gain is tailored to help you pack on lean mass with the right foods. Expect a diet rich in proteins like chicken, fish, and tofu, combined with complex carbs and healthy fats. It’s designed to support muscle growth while keeping your energy levels up.
Whether you're lifting heavy or doing intense circuits, this plan ensures you have the nutrients to recover and grow. Meals are easy to prepare and full of the flavors you love, making it easier to stick to your muscle-building goals.
Foods to eat
- High-Protein Meats: Focus on chicken breast, lean beef, and pork loin for muscle building.
- Complex Carbohydrates: Include sweet potatoes, whole grain pasta, and oats to fuel workouts.
- Healthy Fats: Choose avocado, nuts, and fatty fish like salmon for balanced nutrition.
- Protein-Rich Dairy: Eat Greek yogurt, cheese, and milk for additional protein and nutrients.
- Leafy Greens: Add spinach, kale, and Swiss chard for essential vitamins and minerals.
✅ Tip
Integrate bone broth into your diet for an extra source of collagen and amino acids, which can aid in muscle repair and joint health after heavy lifting sessions.
Foods not to eat
- High-Sugar Foods: Avoid candies, sugary snacks, and desserts that can spike blood sugar levels.
- Refined Grains: Limit white bread, white rice, and pastries which can lead to energy crashes.
- High-Sodium Snacks: Skip chips, pretzels, and processed meats that can lead to water retention.
- Fried Foods: Avoid fried chicken, fries, and onion rings as they can hinder muscle recovery.
- Alcohol: Reduce alcohol intake to prevent it from interfering with muscle growth and recovery.
Main benefits
The energy-boosting meal plan for muscle gain focuses on providing ample protein to support muscle synthesis and repair. It includes complex carbs for sustained energy and performance enhancement. This diet also ensures adequate intake of healthy fats, which are crucial for hormone production and overall energy balance. The plan includes micronutrient-dense foods to support overall metabolic health and muscle function.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To support muscle growth while maintaining high energy levels, try these nutrient-packed substitutions:
- For a lean red meat option, venison can replace lean beef in your meals, offering a rich, gamey flavor.
- To add variety to your carb intake, teff can replace brown rice, providing a slightly nutty flavor and added nutrients.
- For a different healthy fat, brazil nuts can replace walnuts, offering a creamy texture and unique nutritional benefits.
- To enhance your greens, collard greens can replace kale in your meals, offering a hearty texture and slightly bitter flavor.
- For a fiber-rich fruit option, pear slices can replace apples in your snacks and breakfasts.
How to budget on this meal plan
For muscle gain, think budget-friendly proteins like eggs, cottage cheese, and ground turkey. Incorporate plant-based proteins like beans and lentils to diversify and save money. Bulk buying grains and oats can keep you full without breaking the bank. Prep meals ahead of time to avoid pricey last-minute options and take advantage of sales on meats to stock up your freezer for future meals.
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
*no credit card required
Extra tips
Any healthy snack ideas?
Here are some healthy snack ideas for muscle gain:
- Peanut butter on whole-grain toast
- Cottage cheese with sliced peaches
- Grilled chicken strips with a side of cherry tomatoes
- Protein shake with oats and peanut butter
- Boiled eggs with a dash of salt and pepper
- Almonds and a small piece of dark chocolate
- Greek yogurt with honey and granola
What should I drink on this meal plan?
For muscle gain, water is essential to support hydration and metabolic processes. Protein shakes, particularly post-workout, help in muscle recovery and growth. Milk or plant-based alternatives can provide additional calories and protein. Smoothies with added protein powders, fruits, and vegetables can boost nutrient intake. Moderate consumption of coffee or tea can enhance focus and workout performance. Avoid drinks with empty calories or excessive sugars that don't contribute to muscle-building goals.
How to get even more nutrients?
Increase nutrients by focusing on lean proteins such as beef, tofu, and cottage cheese to promote muscle growth. Include fiber from legumes and whole grains like beans and farro for energy regulation. Healthy fats from avocados and coconut oil support anabolic processes. Incorporate a variety of fruits and vegetables to provide essential micronutrients and antioxidants for muscle recovery.
Meal plan suggestions
Energy-Boosting Meal Plan for Muscle Gain
Day 1
- Breakfast: Oatmeal with chia seeds, blueberries, and strawberries
- Lunch: Grilled chicken breast with quinoa, steamed kale, and bell peppers
- Dinner: Baked salmon with sweet potatoes and roasted broccoli
- Snack: Greek yogurt with almonds and banana slices
Calories: 2,400 Fat: 85g Carbs: 240g Protein: 150g
Day 2
- Breakfast: Greek yogurt with flaxseeds, strawberries, and walnuts
- Lunch: Turkey breast with brown rice, steamed spinach, and avocado
- Dinner: Lean beef stir-fry with bell peppers, broccoli, and whole grain pasta
- Snack: Cottage cheese with apple slices and a drizzle of honey
Calories: 2,450 Fat: 88g Carbs: 245g Protein: 155g
Day 3
- Breakfast: Whole wheat toast with avocado and poached eggs
- Lunch: Grilled tofu with lentils, kale, and quinoa
- Dinner: Baked salmon with brown rice and roasted bell peppers
- Snack: Cottage cheese with walnuts and orange slices
Calories: 2,380 Fat: 80g Carbs: 240g Protein: 150g
Day 4
- Breakfast: Oatmeal with chia seeds, banana, and almonds
- Lunch: Grilled chicken breast with whole grain pasta and steamed broccoli
- Dinner: Lean beef with quinoa, roasted sweet potatoes, and kale
- Snack: Greek yogurt with blueberries and flaxseeds
Calories: 2,400 Fat: 85g Carbs: 240g Protein: 155g
Day 5
- Breakfast: Greek yogurt with strawberries, chia seeds, and walnuts
- Lunch: Grilled turkey breast with brown rice and steamed spinach
- Dinner: Baked salmon with quinoa and roasted bell peppers
- Snack: Cottage cheese with banana and almonds
Calories: 2,390 Fat: 82g Carbs: 240g Protein: 150g
Day 6
- Breakfast: Oatmeal with flaxseeds, blueberries, and almonds
- Lunch: Grilled tofu with black beans, quinoa, and steamed kale
- Dinner: Lean beef with brown rice, roasted sweet potatoes, and broccoli
- Snack: Greek yogurt with strawberries and chia seeds
Calories: 2,410 Fat: 83g Carbs: 250g Protein: 150g
Day 7
- Breakfast: Whole wheat toast with avocado and scrambled eggs
- Lunch: Grilled chicken breast with lentils, quinoa, and steamed broccoli
- Dinner: Baked salmon with brown rice and roasted bell peppers
- Snack: Cottage cheese with apple slices and walnuts
Calories: 2,420 Fat: 85g Carbs: 245g Protein: 150g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
.png)
Enjoy our 100% FREE meal plans!
Hey, Meal Prepper! 👋
We're glad you like our free Listonic meal plans. We know sticking to a healthy diet can be tough with a busy schedule, so we’ve made a free grocery list app to make meal planning and shopping super easy.
Listonic is a top-rated grocery list app that you can download for free to make meal planning even easier. All our meal plans sync seamlessly with the app. Give it a try! 💚
Download the FREE grocery list for this meal plan
Like this meal plan?
Get grocery list*no credit card required
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.
