7 Day Meal Plan For Muscle Gain

7 Day Meal Plan For Muscle Gain - Complete Guide

Nutrition and training go hand-in-hand. According to the old saying, you can’t out-train a poor diet. To reap the maximum benefits of your training, take the proper diet in quantity. One method is to follow a 7-day meal plan for muscle gain.

Bodybuilders have successfully used the plans for building muscle for many years. It’s a reliable method to warrant that your nutrition is on the proper path. Also, having a plan helps manage shopping and meal preparation. 

The most challenging aspect of a meal plan is working out where to begin.

That’s where this seven-day meal plan to build muscle is available.

We’ll help you determine the desirable foods to eat and how much to consume, add a shopping list, and locate the ideal calories for muscle-building and macronutrients.

How To Design A 7-Day Meal Plan For Muscle Gain

If you’re hoping to gain muscle, you must create a 7-day meal plan for muscle gain that is right for you. Here’s how.

Caloric Surplus for Muscle Gain

To build muscle, you must consume more calories than you use. This is referred to as a caloric surplus.

What kind of surplus do you require? Aim for about 500 extra calories per day. It will benefit you by allowing you to receive muscles without adding excessive fat.

Monitor your calorie consumption with apps or a food journal. Hit your daily calorie goal.

Protein in Muscle Gain

Protein is the primary building component of muscle. It is essential to consume satisfying protein to benefit and support the growth of muscles and repair.

Try to consume at least one gram of protein per kilogram of body weight daily. For example, if your weight is 180 pounds, consume a minimum of 180g of protein daily.

Lean protein sources include meat, fish, eggs, dairy, and plants like beans and tofu. Eat protein throughout the day, including the same amount at each meal and snack.

Balancing Macronutrients In Your Meal Plan

Alongside protein, you require a balanced mix of carbohydrates and fats. Carbs add energy to your workout. Healthy fats help to boost hormone production.

An ideal starting point is to obtain 40 percent of your daily calories from carbohydrates, 30-30% from protein, and 30% from fat. You can adjust these ratios to suit your personal preferences and needs.

Choose complex carbohydrates such as brown rice, oats, and sweet potatoes. Fats can be obtained from avocado, nuts, seeds, and olive oil.

7-Day Meal Plan For Muscle Gain

A 7-day meal plan for muscle gain is based on each individual’s biological gender, size, and objectives. In addition, different nutritionists and coaches will offer different suggestions depending on whether the individual following the fitness-focused diet is attempting to shed fat from their body or build lean muscles.

Carbohydrates from fruits, whole grains, and vegetables were the macronutrients with the highest absorption in bodybuilders’ diets across all phases.

Proteins from white-colored meats, dairy products, seafood, and nuts are the second highest-quality macronutrients in a bodybuilder’s diet.

Portion sizes will vary from individual to individual. To determine the appropriate portion size, one should decide on their macro-nutrient requirements or consult a certified nutritionist.

Here’s a sample 7 day meal plan for muscle gain.

Day 1

  • Breakfast: Two bowls of cornflakes and two portions of toast made from whole wheat (100.5g carbs,11.2g fats, 27.3g protein, and 585 calories)
  • Lunch: 2 portions of a quick buffalo chicken salad together with one teaspoon of almonds (23.1g carbs, 31.2g fat, 62.8g protein, and 628 calories)
  • Snack 1 cup of grain and a serving of yogurt, strawberries, and a portion of ice cream (43.1g carbohydrates, 1.5g of fat, 25.6g protein, and 287 calories)
  • Dinner: braised fish, green beans, and brown rice

Day 2


  • One slice of 100 Whole wheat bread
  • 1/2 avocado
  • 2 fried eggs
  • 1. apple

Macronutrients: 505 calories, 18 grams protein, 49 grams carbohydrates, 28 grams fat


  • 15 cherries
  • 1/4 cup almonds

Macronutrients: 284 calories, 9 grams protein, 27 grams carbohydrates, 18 grams fat


  • Quesadilla of black bean and corn consisting of half a cup of beans, 1/3 cup of corn kernels, and 1/4 cup of shredded cheddar cheese on an 8-inch long wheat tortilla
  • 1 cup salsa and 1/4 cup of guacamole

Macronutrients: 513 calories, 22 grams protein, 60 grams carbohydrates, 23 grams fat


  • Turkey hamburger served on 100 whole wheat bun along with lettuce, tomato, and two teaspoons of ketchup.
  • One zucchini sliced into long spears cooked using one tablespoon of olive oil
  • 1 1/2 average potato chopped in French fries and baked with one tablespoon of olive oil

Day 3

  • Breakfast: 2 eggs as well as cheese sandwiches for breakfast (75.1g carbohydrates, 18.3g of fat, 38.9g protein, and 617 calories)
  • Lunch: 2 peach protein smoothies (93.6g carbs, 7.4g fat, 67.3g protein and 689.8 calories)
  • For snacks, eat one apple, almond butter, and a serving of cut cucumber (34.9g carbohydrates, 18.1g fat, 7.9g protein, and 307 calories)
  • Dinner: 2 servings of Mongolian Beef (93g carbohydrates, 39.7g fat, 54.6g protein, and 940 calories)

Day 4

  • Breakfast: chicken sausage served with eggs, potatoes, and an apple
  • Snack: Greek yogurt, strawberries and almonds
  • Dinner: Turkey breast, basmati rice and mushrooms
  • Dinner: Mackerel, asparagus, brown rice, and salad leaves topped with vinaigrette

Day 5 – 7 Day Meal Plan For Muscle Gain


  • Whole wheat bagel of 4 inches
  • Three tablespoons of cream cheese
  • 1 ounce of smoked salmon

Macronutrients: 435 calories, 19 grams protein, 53 grams carbohydrates, 18 grams fat


  • One apple is small.
  • One tablespoon peanut butter, one tablespoon peanut
  • One 7-ounce bottle containing 2 percent Greek yogurt

Macronutrients: 318 calories, 24 grams protein, 32 grams carbohydrates, 12 grams fat


  • Two slices of whole wheat bread made from 100% whole wheat
  • 1/2 avocado
  • 2 poached eggs

Macronutrients: 465 calories, 23 grams protein, 37 grams carbohydrates, 26 grams fat


  • 1.5 cups of lentil noodles, half a cup of tomato sauce, and 1/2 zucchini cut cooked in olive oil one tablespoon as well as two tablespoons of parmesan cheese
  • 4 ounces of baked chicken breasts

Macronutrients: 573 calories, 50 grams protein, 42 grams carbohydrates, 24 grams fat

Day 6


  • 1 serving Breakfast Peanut Butter Chocolate Chip Oatmeal Cakes


  • 1 medium banana
  • One tablespoon of natural peanut butter, one tablespoon of natural peanut


  • 1 serving Salmon-Stuffed Avocados


  • 1. Serving Baked Cod along with Chorizo and White Beans
  • 3/4 cup roasted sweet potatoes

Day 7

  • Breakfast 2 servings with peanut butter proteins oatmeal (65.2g carbohydrates, 27.7g of fat), 71.4g protein and 779.8 calories)
  • Lunch: Two cups of grapes, two servings of yogurt, and the banana (124.6g sugars, 3.1g fat, 50.9g protein, and 686 calories)
  • Snack: 2 cups of low-fat Greek yogurt (17.3g carbs, 1.9g fat, 48.9g protein and 283.2 calories)
  • For dinner, Two BLT Sandwiches (58.5g carbohydrates, 33.5 calories, 37.8g protein and 686.6 calories)

What To Eat on The Bodybuilding Diet

Consuming the right food in the amounts recommended provides your muscles with enough nutrients to heal from vigorous training and to grow larger. The foods you should include in your 7-day meal plan for muscle gain for the lean muscles include:


Carbs are the body’s primary fuel source. They are crucial for surviving intense exercise and staying motivated throughout the day.

Consume starchy carbohydrates like pasta, rice, or bread to grant the right energy for high-intensity training. Additionally, consider eating starchy vegetables like corn, potatoes, and cassava.


These are the most essential nutrients that support long-term muscle development. It also provides a satisfying way to get you throughout the day without eating unhealthy food. 

Take lean protein sources like the lean meat of beef and skinless poultry and turkey, fish, and other meats daily to warrant the recovery process from strenuous exercises.


All vegetables contain nutrients and fibers that benefit digestion, metabolism, and growth. Green leafy vegetables like watercress, spinach, kale, and broccoli have high amounts of iron, vitamin A, and folate that benefit recovery from vigorous training. 

Also, vegetables contain antioxidants that protect muscles from damage and assist in muscle recovery.


Fiber is the most essential nutrient for healthy digestion and fuel for effective workouts. 

It can slow digestion, provide the body with long-lasting energy, help repair damaged cells, and keep the body fuller for a longer period so that you don’t eat snacks when you’re not in an exercise session. To gain muscles while avoiding sodium in your diet you should follow a low sodium diet plan.

 High-fiber foods include whole wheat, brown rice bread, oats, legumes, and beans.

Healthy Fats

Healthy fats are vital to eating a balanced diet. They give the body vitality, help keep you fuller for longer, and assist in muscle recovery. 

Avocado is a healthy, extra-virgin olive oil fat fish, nuts like walnuts, almonds, walnuts, and sunflower seeds.

Muscle-Building Supplements

Following a workout routine to take supplements and increase your muscle-building efforts is essential. 

Supplements include nutrients, minerals, and amino acids that help keep your body fit and healthy while you train and increase how fast you get the muscle mass. Some of the most sought-after supplements for building muscle are:

  • Protein from whey is a simple and practical method to boost your daily protein consumption.
  • Creatine provides muscle groups with the power required to complete more repetition.
  • Caffeine can reduce fatigue and enable you to perform better.

To power efficient workouts, you can consume an exercise supplement before every exercise, such as creatine, whey protein, and essential amino acids. 

During your workout, take a BCAA supplement to avoid muscle injury; then, after each exercise, take an amino acid shake with the important amino acids glutamine and creatine.

Be sure to take the correct dosage of supplements your trainer recommends to accomplish optimal payoff without adverse consequences. Make sure you talk about any supplements with your physician, particularly if you suffer from any medical issues or are taking any medication.

A List Of Foods That May Slow The Muscle Obtain

Certain foods must be avoided to increase muscle mass and remain healthy. They could slow your progress and make you overweight.

  1. Drinks that are sugary (soda, juices, and sports drinks)
  2. Snacks processed (chips, crackers, cookies, chips)
  3. Fast food (burgers, fries, pizza)
  4. Fried food (fried chicken Donuts, onion rings)
  5. Carbohydrates that are refined (white bread, white pasta, white rice)
  6. Breakfast bars and cereals with sugary sweets
  7. Chocolate and candy bars
  8. Desserts frozen in the form of Ice Cream and desserts
  9. Alcohol (beer, wines or cocktails)
  10. High-fat meats (bacon sausage and the ribeye steak)

Essential Diet Tips for Mass Gain

If you’re looking to build massive muscle mass, increasing the amount of protein in your diet is essential. Here are five critical tips to help you get the most from your muscle gain when following a 7-day meal plan for muscle gain.

Eat Frequently To Increase The Muscle Get

The frequency of meals is a hot issue in the world of bodybuilding. Many individuals swear to eat 6-8 small meals every day, while some prefer 3-4 meals.

There’s no universal formula that works for everyone. What is most important is your daily calorie and macronutrient intake.

You should have at least 3-4 meals a day, spread evenly throughout the day. This keeps your energy levels in check and provides a steady nutrition flow into your body’s muscles.

If you have a high metabolism or have trouble eating sufficient calories, consider including a few snacks between meals. This could help you hit your calorie goal without feeling too full.

Prepare Meals In Advance To Reduce Time

Preparing your meals is essential when you’re working to increase your muscle mass. It helps ensure you have nutritious meals in your pantry and can save you time throughout the week.

To start with meal prep, make some time over your weekend to cook up a large batch. Concentrate on protein sources, complex carbohydrates, and vegetables, which allow you to mix and mix.

A few meal prep tips are:

  • Grilled chicken breasts, brown rice, roasted broccoli, and roast broccoli
  • Turkey meatballs and quinoa and green beans
  • Baked salmon with sweet potato wedges and asparagus

Choose high-end food storage containers to ensure your food is in good condition and transportable. To save time during preparation, you can purchase pre-cut vegetables and ready-to-cook grains.

7-Day Meal Plan For Muscle Gain In A Nutshell

Consume a surplus of 300-500 calories a day to help support muscle growth. Consume at minimum 1 gram of protein for every pound of body weight per day in 3-6 meals. 

The most effective protein sources are lean proteins, eggs, fish, dairy, and other legumes and tofu. Ensure you eat complex carbs such as oatmeal, rice, pasta, and potatoes to fuel your workouts. 

Don’t be afraid of fat. Healthy fats from nuts, seeds, avocados, olive oil, and fatty fish are vital for hormone production. 

Try to get a mixture of unsaturated and saturated sources. Timing is a good idea. 

Consume carbs and protein before and after your workout to boost muscle growth and recovery. Prepare a 7-day meal plan for muscle gain ahead of time to remain on the right track. Cook large quantities of carbs, proteins, and veggies and divide them up for the week.


What Is The Best Eating Schedule To Gain Muscle?

Try eating around every 3-4 hours to keep your energy levels throughout the day. This will ensure that you eat to avoid eating to the point of eating a meal that you are starving. Prioritize protein. Every macronutrient is essential to warrant optimal health and nutrition. However, protein is necessary for building muscles.

Is Peanut Butter Good For Muscle Gain?

Is Peanut Butter Good For Muscle Gain? A teaspoon of peanut butter provides the equivalent of four grams of protein, making it an excellent protein source to build muscles. Peanut butter is also a great source of monounsaturated fats, antioxidants, minerals, and vitamins that help your body stay well-nourished and function correctly.

Why Don’t Bodybuilders Eat Bread?

White bread isn’t always appropriate for exercises that build muscle. It could result in weight-acquired gain and fat build-up around the stomach and waist. White bread is the most abundant in sugars and starch and could raise the amount of insulin in the blood.

Is Pasta Good For Building Muscle?

Is Pasta Good For Building Muscle? Incorporating pasta into your daily diet is an excellent way to build muscles since it’s high in protein and carbohydrates. Light sauces, lean meats, and low-fat cheeses are advised to accompany your meal.


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