Summer meal plan for muscle gain

Written byListonic team

Updated on Oct 1, 2024

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.

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Whole grain pancakes mix

Protein pancakes mix

Whole wheat spaghetti

Baking goods

Granola

Whole grain croutons

Peanut butter

Snacks & sweets

Almonds

Honey

Cans & jars

Marinara sauce

Meats

Chicken breasts

Turkey slices

Beef

Steak

Turkey meatballs

Tuna

Cod

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Feta cheese

Protein yogurt

Almond milk

Fish & seafood

Salmon

Fresh grocery

Avocado

Mixed vegetables

Broccoli

Spinach

Lettuce

Tomatoes

Asparagus

Brussels sprouts

Bell peppers

Mixed greens

Bananas

Mixed berries

Strawberries

Pineapple chunks

Peaches

Apple

Plant based

Tofu

Tabbouleh ingredients

Bakery

Whole grain bread

Whole wheat tortillas

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.

Summer meal plan for muscle gain exemplary product

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

Stay hydrated by drinking plenty of water and herbal teas throughout the day to help flush out toxins and support liver function.

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.

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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.

Recommended nutrient breakdown

Protein: 25%

Fat: 30%

Carbs: 40%

Fiber: 3%

Other: 2%

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.

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Extra tips

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

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.

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 suggestion

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)

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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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