Free meal plan for muscle gain

Written byListonic team

Updated on Oct 1, 2024

Building muscle doesn't have to cost a fortune. Our Free Meal Plan for Muscle Gain is packed with protein-rich recipes that support muscle growth and recovery. Enjoy delicious meals designed to help you bulk up without bulking up your expenses.

Meal plan grocery list

Meats

Chicken breast

Salmon fillet

Lean ground beef

Turkey breast

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Milk

Cheddar cheese

Dry goods

Brown rice

Quinoa

Oats

Whole wheat bread

Whole wheat pasta

Peanut butter

Fresh grocery

Spinach

Broccoli

Bell peppers

Kale

Avocado

Bananas

Apples

Strawberries

Blueberries

Raspberries

Oranges

Green beans

Asparagus

Brussels sprouts

Fish & seafood

Tuna

Snacks & sweets

Almonds

Walnuts

Meal plan overview

Maximize your muscle growth with our Free Meal Plan for Muscle Gain. This plan features meals high in protein and healthy fats to support muscle building. Dine on meals like steak with sweet potatoes, a protein shake with peanut butter, and a chicken and quinoa bowl.

Every meal is crafted to provide the nutrients necessary for muscle repair and growth, helping you achieve your muscle gain goals.

Free meal plan for muscle gain exemplary product

Foods to eat

Lean Protein Sources: Include chicken breast, turkey, lean beef, and fish for muscle repair and growth.
Complex Carbohydrates: Opt for brown rice, quinoa, sweet potatoes, and oats for sustained energy and glycogen replenishment.
Healthy Fats: Enjoy avocados, nuts, seeds, and olive oil for added calories and essential fatty acids.
Dairy Products: Choose Greek yogurt, cottage cheese, and milk for a convenient source of protein and calcium.
Colorful Fruits and Vegetables: Include berries, leafy greens, and bell peppers for antioxidants and micronutrients.

✅Tip

Don't just focus on chicken breast! Consider flank steak fajitas or salmon burgers for a change of pace while building muscle.

Foods not to eat

Processed Junk Foods: Limit intake of sugary snacks, chips, and processed desserts, as they provide little nutritional value.
Excessive Sugars: Cut back on sugary beverages, candies, and desserts to reduce empty calorie intake.
Highly Processed Protein Supplements: Choose whole food sources of protein over heavily processed protein powders and bars.
Trans Fats: Avoid foods containing hydrogenated oils, such as fried foods and commercially baked goods.
Alcohol: Limit alcohol intake as it can impair muscle recovery and contribute to dehydration.

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Main benefits

Utilizing a free meal plan for muscle gain ensures you get the right balance of nutrients to support muscle growth and recovery. This type of diet typically includes adequate protein, which is crucial for repairing and building muscle tissue. It also provides the necessary calories to fuel your workouts and daily activities. A well-structured meal plan can help optimize your performance and strength gains by providing consistent energy. Additionally, it can aid in reducing body fat while maintaining muscle mass. Following a muscle gain meal plan can also improve your overall eating habits, leading to better health and fitness outcomes in the long run.

Recommended nutrient breakdown

Protein: 30%

Fat: 25%

Carbs: 40%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Building muscle doesn’t have to mean spending a fortune on food. Lean meats like chicken and turkey are often on sale, and buying in bulk helps save money. Ground beef or turkey is cheaper and works in a variety of dishes. Eggs and canned tuna are cost-effective protein sources that can be used in many meals. Carbohydrates like rice and pasta are affordable and necessary for energy. Adding in some cheap, protein-rich snacks like homemade protein bars or shakes can keep you fueled without breaking the bank.

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Extra tips

Here are some healthy snack options for muscle gain:

Peanut butter and banana sandwich on whole grain bread
Cottage cheese with sliced almonds
Tuna salad on whole wheat crackers
Protein shake with banana and oats
Grilled chicken skewers
Trail mix with dried fruits and protein-rich nuts
Homemade protein balls with oats, nut butter, and protein powder

For a meal plan focused on muscle gain, hydration with water is essential. Protein shakes are a staple, ideally made with water, low-fat milk, or a plant-based milk alternative. Smoothies incorporating protein powder, fruits, and vegetables can provide both hydration and nutrients. Low-fat milk or plant-based milk options are suitable for those looking to increase their protein intake. Freshly squeezed juices can be a good source of vitamins and hydration, as long as they are free from added sugars. Avoid sugary drinks and limit alcohol to ensure optimal muscle recovery and growth.

To enhance nutrient intake on a muscle gain diet, prioritize lean protein sources like chicken breast, turkey, tofu, and Greek yogurt, which provide essential amino acids for muscle repair and growth. Incorporate fiber-rich foods such as vegetables, fruits, and whole grains to support digestion and maintain stable energy levels. Additionally, include healthy fats from sources like avocados, nuts, and olive oil to promote heart health and aid in nutrient absorption. To optimize vitamin and mineral intake, vary your food choices to include a wide array of colorful fruits and vegetables, lean meats, dairy or dairy alternatives, and whole grains.

Meal plan suggestion

Day 1

Breakfast:Greek yogurt with blueberries and walnuts
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Baked salmon fillet with sweet potatoes and asparagus
Snack:Apple slices with peanut butter

Day 2

Breakfast:Oatmeal with banana and almonds
Lunch:Turkey breast sandwich on whole wheat bread with spinach and bell peppers
Dinner:Lean ground beef with brown rice and green beans
Snack:Cottage cheese with strawberries

Day 3

Breakfast:Scrambled eggs with kale and whole wheat toast
Lunch:Tuna salad with mixed greens and avocado
Dinner:Baked chicken breast with quinoa and Brussels sprouts
Snack:Greek yogurt with raspberries

Day 4

Breakfast:Smoothie with milk, banana, and peanut butter
Lunch:Grilled salmon fillet with brown rice and spinach
Dinner:Turkey breast with sweet potatoes and broccoli
Snack:Apple with cheddar cheese slices

Day 5

Breakfast:Cottage cheese with blueberries and walnuts
Lunch:Lean ground beef stir-fry with bell peppers and brown rice
Dinner:Baked salmon with quinoa and asparagus
Snack:Greek yogurt with strawberries

Day 6

Breakfast:Oatmeal with raspberries and almonds
Lunch:Grilled chicken breast with sweet potatoes and green beans
Dinner:Tuna pasta with whole wheat pasta and spinach
Snack:Apple slices with peanut butter

Day 7

Breakfast:Scrambled eggs with spinach and whole wheat toast
Lunch:Turkey breast with quinoa and Brussels sprouts
Dinner:Baked chicken breast with brown rice and kale
Snack:Cottage cheese with strawberries

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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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