.png)
Summer meal plan for muscle gain
Build muscle during the summer months with the Summer Meal Plan for Muscle Gain. This plan includes meals like grilled steak or tofu with vegetable kebabs, lentil and quinoa salads, and post-workout protein smoothies, all tailored to support muscle growth in the summer.
*no credit card required
This meal plan comes with a FREE grocery list 🎉
Meal plan grocery list
- Eggs
- Whole grain bread
- Avocado
- Chicken breasts
- Quinoa
- Mixed vegetables
- Greek yogurt
- Mixed berries
- Granola
- Salmon
- Sweet potatoes
- Broccoli
- Bananas
- Spinach
- Protein powder
- Almond milk
- Turkey slices
- Whole wheat tortillas
- Mixed greens
- Cottage cheese
- Pineapple chunks
- Beef
- Brown rice
- Greek yogurt
- Whole grain pancakes mix
- Feta cheese
- Mushrooms
- Tuna
- Lettuce
- Tomatoes
- Protein yogurt
- Steak
- Asparagus
- Almonds
- Caesar salad dressing
- Whole grain croutons
- Peanut butter
- Cod
- Brussels sprouts
- Protein pancakes mix
- Strawberries
- Honey
- Turkey meatballs
- Marinara sauce
- Whole wheat spaghetti
- Peaches
- Tofu
- Apple
- Beef
- Tabbouleh ingredients
- Bell peppers
Meal plan overview
The Summer Meal Plan for Muscle Gain combines the goals of muscle building with seasonal summer foods. It includes a range of protein-rich dishes such as grilled meats, hearty salads with legumes, and protein shakes, ideal for those looking to gain muscle during the summer.
This plan provides the necessary nutrients for muscle growth while offering meals that are perfect for enjoying in the summer heat.
Foods to eat
- High-Protein Foods: Grilled chicken, fish, eggs, and plant-based protein sources like tofu and tempeh.
- Complex Carbohydrates: Quinoa, brown rice, and sweet potatoes for sustained energy and muscle recovery.
- Fruits and Vegetables: A variety of colorful options for essential vitamins and minerals.
- Healthy Fats: Avocado, nuts, seeds, and olive oil to support overall health.
- Protein Smoothies: Incorporate protein powder, fruits, and almond milk for post-workout recovery.
✅ Tip
Include nutrient-dense snacks like Greek yogurt with berries or hummus with whole grain crackers to support muscle recovery and growth.
Foods not to eat
- High-Sugar Snacks: Can lead to unnecessary fat gain.
- Fried Foods: High in unhealthy fats and low in nutrition.
- Processed Carbohydrates: Such as white bread and pastries.
- Alcoholic Beverages: Can impede muscle recovery and hydration.
Main benefits
The Summer Meal Plan for Muscle Gain combines high-protein foods with energy-rich carbohydrates and healthy fats, ideal for muscle building during summer. It emphasizes lean meats, dairy, whole grains, and seasonal fruits and vegetables, supporting workout recovery and muscle growth.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To fuel muscle gain with your summer meal plan, try these nutrient-dense substitutions:
- For a higher protein option, Greek yogurt can replace regular yogurt in breakfast bowls or snacks.
- To increase healthy fats, avocado slices can replace peanut butter in snacks or meals.
- For a nutrient-rich carb, sweet potatoes can replace regular potatoes in meals.
- To add plant-based protein, quinoa can replace brown rice in bowls or salads.
- For a high-protein alternative, tempeh can replace tofu in stir-fries or wraps.
How to budget on this meal plan
Focus on buying protein-rich foods like eggs, chicken, and turkey in bulk, as they can be stored and used in various meals. Whole grains like quinoa and brown rice are more economical when purchased in larger quantities. For fruits and vegetables, opt for seasonal produce to save money. Consider making your own granola and protein pancakes to cut costs. Buying nuts like almonds in bulk and portioning them yourself can also be cost-effective.
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?
Boost your muscle growth with these nutritious summer snacks:
- Protein bars
- Grilled chicken strips with hummus
- Tuna salad on whole grain bread
- Mixed nuts
- Yogurt with granola and fruit
- Protein smoothies
- Cottage cheese with pineapple
What should I drink on this meal plan?
For muscle gain this summer, consider protein shakes with whey or plant-based protein, milk or fortified plant milks for calcium and extra protein, smoothies with Greek yogurt and fruits for a nutritious post-workout drink, beet juice for endurance support, and plenty of water for essential hydration.
How to get even more nutrients?
For muscle gain, your summer diet should be rich in protein and calories. Include meats like turkey and chicken in your barbecues, and snack on cottage cheese with fruits for a balanced intake of protein and carbs. Smoothies with protein powder, banana, and peanut butter can serve as a nutritious post-workout meal to help promote muscle recovery and growth.
Meal plan suggestions
7-Day Summer Meal Plan for Muscle Gain
Day 1
- Breakfast: Scrambled eggs with whole grain toast and avocado (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 20g)
- Lunch: Grilled chicken breast with quinoa and roasted vegetables (Calories: 450, Protein: 35g, Carbs: 40g, Fat: 15g)
- Snack: Greek yogurt with mixed berries and granola (Calories: 300, Protein: 20g, Carbs: 40g, Fat: 8g)
- Dinner: Baked salmon with sweet potato mash and steamed broccoli (Calories: 500, Protein: 30g, Carbs: 40g, Fat: 25g)
Day 2
- Breakfast: Protein smoothie with banana, spinach, protein powder, and almond milk (Calories: 350, Protein: 30g, Carbs: 40g, Fat: 10g)
- Lunch: Turkey and avocado wrap with whole wheat tortilla and mixed greens (Calories: 400, Protein: 25g, Carbs: 35g, Fat: 15g)
- Snack: Cottage cheese with pineapple chunks (Calories: 200, Protein: 20g, Carbs: 10g, Fat: 8g)
- Dinner: Beef stir-fry with brown rice and mixed vegetables (Calories: 500, Protein: 35g, Carbs: 45g, Fat: 20g)
Day 3
- Breakfast: Whole grain pancakes with Greek yogurt and mixed berries (Calories: 400, Protein: 25g, Carbs: 50g, Fat: 15g)
- Lunch: Grilled shrimp salad with quinoa, cherry tomatoes, and avocado (Calories: 450, Protein: 30g, Carbs: 35g, Fat: 20g)
- Snack: Protein bar and a banana (Calories: 300, Protein: 20g, Carbs: 35g, Fat: 10g)
- Dinner: Chicken breast with roasted potatoes and green beans (Calories: 450, Protein: 30g, Carbs: 40g, Fat: 18g)
Day 4
- Breakfast: Egg white omelette with spinach, mushrooms, and feta cheese (Calories: 350, Protein: 30g, Carbs: 10g, Fat: 18g)
- Lunch: Tuna salad sandwich on whole grain bread with lettuce and tomato (Calories: 400, Protein: 30g, Carbs: 35g, Fat: 15g)
- Snack: Protein yogurt bowl with granola and sliced banana (Calories: 300, Protein: 25g, Carbs: 35g, Fat: 10g)
- Dinner: Steak with quinoa salad and grilled asparagus (Calories: 500, Protein: 35g, Carbs: 30g, Fat: 25g)
Day 5
- Breakfast: Greek yogurt parfait with mixed berries and almonds (Calories: 350, Protein: 25g, Carbs: 30g, Fat: 15g)
- Lunch: Grilled chicken Caesar salad with whole grain croutons (Calories: 400, Protein: 30g, Carbs: 20g, Fat: 20g)
- Snack: Protein shake with almond milk and peanut butter (Calories: 300, Protein: 25g, Carbs: 15g, Fat: 15g)
- Dinner: Baked cod with quinoa and roasted Brussels sprouts (Calories: 450, Protein: 30g, Carbs: 35g, Fat: 20g)
Day 6
- Breakfast: Protein pancakes with sliced strawberries and honey (Calories: 400, Protein: 30g, Carbs: 40g, Fat: 15g)
- Lunch: Turkey meatballs with marinara sauce and whole wheat spaghetti (Calories: 450, Protein: 35g, Carbs: 40g, Fat: 20g)
- Snack: Cottage cheese with sliced peaches (Calories: 200, Protein: 20g, Carbs: 15g, Fat: 8g)
- Dinner: Grilled salmon with quinoa salad and steamed broccoli (Calories: 500, Protein: 35g, Carbs: 30g, Fat: 25g)
Day 7
- Breakfast: Egg and veggie scramble with whole grain toast (Calories: 350, Protein: 25g, Carbs: 30g, Fat: 15g)
- Lunch: Grilled tofu with brown rice and stir-fried vegetables (Calories: 400, Protein: 30g, Carbs: 35g, Fat: 18g)
- Snack: Protein bar and an apple (Calories: 300, Protein: 20g, Carbs: 35g, Fat: 10g)
- Dinner: Beef kabobs with quinoa tabbouleh and grilled peppers (Calories: 500, Protein: 35g, Carbs: 40g, Fat: 25g)
.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?
- 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.
