Pegan meal plan for muscle gain
Updated on Nov 27, 2024
The pegan meal plan for muscle gain focuses on high-quality proteins and nutrient-dense foods to support your workout goals. It's tailored to fuel your body efficiently for muscle growth and recovery. See how well pegan principles can align with your fitness objectives.
Meal plan grocery list
Meats
Ground beef
Pork loin
Venison
Chicken breast
Fish & seafood
Salmon
Tuna steaks
Sardines
Dairy & eggs
Eggs
Greek yogurt
Cottage cheese
Beverages
Almond milk
Dry goods
Quinoa
Brown rice
Fresh grocery
Sweet potatoes
Avocado
Spinach
Broccoli
Kale
Asparagus
Brussels sprouts
Blueberries
Bananas
Apples
Oranges
Mangoes
Pineapple
Plant based
Coconut oil
Olive oil
Almonds
Brazil nuts
Cashews
Flaxseeds
Chia seeds
Meal plan overview
The pegan meal plan for muscle gain focuses on foods that support muscle development and strength. It includes optimal amounts of protein from both plant and animal sources, alongside essential fats and carbohydrates.
This plan is structured to fuel intense workouts and aid in muscle recovery and growth.
Foods to eat
Rich Protein Sources: Including chicken, turkey, and fish to support muscle synthesis.
Complex Carbohydrates: Oatmeal and sweet potatoes to fuel workouts and recovery.
Healthy Fats: Avocado and nuts to provide calories and aid in nutrient absorption.
Protein Smoothies: Using vegan protein powders blended with fruits and nut milk.
Seeds: Such as chia and flaxseeds, for added protein and omega-3 fatty acids.
✅Tip
Foods not to eat
Simple Sugars: Candy and sodas that provide quick energy but little nutritional value.
Heavy Dairy Products: Like cream or full-fat cheeses, which can add fat more than muscle.
Fatty Meats: Such as bacon or ribeye, which are high in saturated fats.
Deep-Fried Foods: Which are calorie-dense but nutritionally poor.
Alcohol: Which can impede muscle recovery and growth.
Read more about key products
Main benefits
Optimized for muscle development, the pegan meal plan for muscle gain integrates a high-calorie, nutrient-rich diet. This plan is especially beneficial for those aiming to build lean muscle through natural and whole food sources.
Recommended nutrient breakdown
Protein: 20%
Fat: 35%
Carbs: 35%
Fiber: 5%
Other: 5%
How to budget on this meal plan
Focus on protein-rich but cost-effective foods such as chicken thighs over breast and ground turkey. Buying in bulk and freezing what you don't use immediately can help manage costs without sacrificing your nutritional goals.
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Extra tips
For those focusing on muscle gain, here are protein-rich pegan snacks:
- Almond butter on whole grain toast
- Chia pudding made with coconut milk and berries
- Beef jerky without added sugars
- Roasted chickpeas and almonds
- Greek yogurt with hemp seeds and honey
Increase your nutrient intake with drinks like homemade bone broth, which is rich in minerals and amino acids that support muscle growth and recovery. Also, a shake combining greens like spinach and kale with a scoop of protein powder provides a quick, nutrient-dense drink.
To boost nutrient intake for muscle gain on the pegan plan, focus on incorporating a wide range of proteins from both plant and animal sources, and combine these with a variety of colorful vegetables and fruits to ensure a comprehensive supply of muscle-building amino acids, vitamins, and minerals.
Meal plan suggestion
Day 1
- Breakfast:Smoothie with banana, almond milk, chia seeds, and protein powder
- Lunch:Grilled salmon with a side of quinoa and steamed broccoli
- Dinner:Beef steak with sweet potatoes and sautéed spinach
- Snack:Greek yogurt topped with blueberries and flaxseeds
Day 2
- Breakfast:Oatmeal with sliced apples, almonds, and a scoop of protein powder
- Lunch:Tuna steaks grilled with lemon juice, served with kale and avocado salad
- Dinner:Pork loin roasted with brussels sprouts and carrots
- Snack:Cottage cheese with pineapple and brazil nuts
Day 3
- Breakfast:Scrambled eggs with spinach, mushrooms, and onions
- Lunch:Chicken breast served over a bed of brown rice and steamed green beans
- Dinner:Venison stir-fry with asparagus and bell peppers, cooked in coconut oil
- Snack:A handful of cashews and a few slices of orange
Day 4
- Breakfast:Smoothie made with Greek yogurt, bananas, and mixed berries
- Lunch:Salmon salad with chopped kale, avocado, and walnuts, dressed in olive oil
- Dinner:Grilled turkey breast with quinoa and roasted brussels sprouts
- Snack:Hard-boiled eggs and a few carrot sticks
Day 5
- Breakfast:Pancakes made with almond flour and eggs, served with a berry compote
- Lunch:Beef steak with sautéed kale and sweet potatoes
- Dinner:Baked chicken breast with steamed broccoli and brown rice
- Snack:Smoothie with spinach, almond milk, and a scoop of protein powder
Day 6
- Breakfast:Cottage cheese with sliced bananas and a drizzle of honey
- Lunch:Pork loin sandwiches made with lettuce, tomato, and whole grain bread
- Dinner:Grilled tuna with a side of roasted asparagus and mashed avocado
- Snack:Greek yogurt mixed with flaxseeds and chopped nuts
Day 7
- Breakfast:Omelet made with eggs, sardines, and spinach
- Lunch:Salmon grilled with a side of quinoa salad and mixed greens
- Dinner:Chicken breast stir-fried with broccoli, bell peppers, and garlic
- Snack:Almond butter on celery sticks with raisins on top
Want to learn more?
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