7 Day Meal Plan for Muscle Gain

Building muscle isn’t just about lifting weights - it’s about fuelling your body with the right nutrients at the right times. Our 7 Day Meal Plan for Muscle Gain is a comprehensive diet plan designed to deliver high protein meals for muscle gain, balanced with essential carbohydrates and healthy fats. Whether you’re just starting your fitness journey or looking to optimise your current routine, this eating plan to build muscle will help you reach your goals faster.

In this guide, you’ll learn:

• The key principles behind an effective diet routine for muscle gain
• A detailed, day-by-day meal plan with calorie and macronutrient breakdowns for muscle growth
• Tips on how to integrate this plan with your workout schedule
• Answers to common questions like “What are high protein meals for muscle gain?” and “How do I create an eating plan to build muscle?”

For further reading on muscle-building nutrition, consider checking out Healthline’s guide to muscle gain or Mayo Clinic’s nutrition advice.

Why Follow a 7 Day Meal Plan for Muscle Gain?

A structured meal plan provides several benefits:

• Consistent Nutrient Intake: Ensures you meet your daily caloric and macronutrient needs to support muscle repair and growth.
• Optimised Meal Timing: Aligns your eating schedule with your workout routine for maximum energy and recovery.
• Simplicity and Convenience: Eliminates the guesswork, helping you stick to a diet plan without stress.

Calorie Amounts and Macronutrient Breakdown

When planning your meals, a key component is ensuring that you consume the right amount of calories along with a balanced mix of macronutrients. Although your exact needs may vary depending on your body weight, activity level, and specific goals, a common approach for muscle gain is:

• Caloric Surplus: Aim for roughly 300–500 extra calories per day above your maintenance level. This typically ranges from 2,500 to 3,000 calories per day for many individuals.
• Protein: Approximately 1.0–1.2 grams per pound of body weight. This usually makes up around 30–35% of your total calorie intake.
• Carbohydrates: Generally, around 40–50% of your total calorie intake, which provides the energy needed for intense workouts.
• Fats: The remaining 20–25% of your calorie intake, focusing on healthy fats to support hormone production and overall health.

Detailed 7 Day Meal Plan for Muscle Gain

Below is a sample plan with detailed information for the first two days. For Days 3 to 7, we provide a summary outline that allows for variation while keeping you on track.

Day 1: Total ~2,800 Calories

Macronutrient Breakdown:

• Protein: ~210g (30% of calories)
• Carbohydrates: ~350g (50% of calories)
• Fats: ~62g (20% of calories)
• Breakfast:
• Meal: 3 scrambled eggs with spinach (210 calories, 18g protein), 2 slices whole-grain toast (160 calories, 6g protein), and a serving (150g) of Greek yogurt with a handful of mixed berries (130 calories, 12g protein).
• Macros: Approx. 500 calories, 36g protein, 50g carbs, 16g fat.
• Mid-Morning Snack:
• Meal: A protein shake (1 scoop whey protein mixed with water; approx. 120 calories, 24g protein) and one medium banana (105 calories, 27g carbs).
• Macros: Approx. 225 calories, 24g protein, 35g carbs, 2g fat.
• Lunch:
• Meal: Grilled chicken breast (6 oz; approx. 280 calories, 50g protein) served over 1 cup of quinoa (222 calories, 8g protein) with steamed mixed vegetables (100 calories).
• Macros: Approx. 600 calories, 58g protein, 60g carbs, 10g fat.
• Afternoon Snack:
• Meal: A handful of almonds (1 oz; approx. 164 calories, 6g protein, 6g carbs, 14g fat) and one apple (95 calories).
• Macros: Approx. 260 calories, 6g protein, 30g carbs, 14g fat.
• Dinner:
• Meal: Baked salmon (6 oz; approx. 350 calories, 40g protein) with a medium sweet potato (103 calories, 2g protein) and a side of steamed broccoli (55 calories).
• Macros: Approx. 510 calories, 42g protein, 50g carbs, 15g fat.
• Evening Snack:
• Meal: Cottage cheese (1 cup; approx. 220 calories, 28g protein) with a drizzle of honey (1 tsp; 21 calories).
• Macros: Approx. 240 calories, 28g protein, 18g carbs, 2g fat.

Day 2: Total ~2,900 Calories

Macronutrient Breakdown:

• Protein: ~220g (30% of calories)
• Carbohydrates: ~360g (50% of calories)
• Fats: ~64g (20% of calories)
• Breakfast:
• Meal: A bowl of oatmeal (1 cup cooked; 150 calories) mixed with a scoop of protein powder (120 calories, 24g protein), topped with a sliced banana and 1 tbsp of peanut butter (95 calories).
• Macros: Approx. 500 calories, 28g protein, 60g carbs, 16g fat.
• Mid-Morning Snack:
• Meal: A small handful of walnuts (1 oz; approx. 185 calories, 4g protein) and a medium pear (100 calories).
• Macros: Approx. 285 calories, 4g protein, 30g carbs, 18g fat.
• Lunch:
• Meal: Turkey and avocado wrap: 4 oz of sliced turkey breast (120 calories, 25g protein) wrapped in a whole wheat tortilla (130 calories) with avocado slices (1/2 avocado; approx. 120 calories) and mixed greens, served with a side of cherry tomatoes (30 calories).
• Macros: Approx. 400 calories, 25g protein, 45g carbs, 15g fat.
• Afternoon Snack:
• Meal: Carrot sticks with 3 tablespoons of hummus (approx. 150 calories, 4g protein).
• Macros: Approx. 150 calories, 4g protein, 20g carbs, 8g fat.
• Dinner:
• Meal: Lean beef stir-fry (6 oz lean beef; approx. 350 calories, 42g protein) with 1 cup of brown rice (216 calories, 5g protein) and a variety of stir-fried vegetables (100 calories).
• Macros: Approx. 666 calories, 47g protein, 70g carbs, 20g fat.
• Evening Snack:
• Meal: A casein protein shake (1 scoop; approx. 150 calories, 28g protein) mixed with water, to support overnight recovery.
• Macros: Approx. 150 calories, 28g protein, 3g carbs, 1g fat.

Days 3 to 7: Flexible Yet Structured

For the remaining days, the plan follows the same structured approach while allowing for variation in your protein sources and carbohydrate choices:

• Protein: Alternate between lean meats (chicken, turkey, lean beef), fish (salmon, tuna), and plant-based proteins (tofu, legumes) to meet your daily protein targets.
• Carbohydrates: Incorporate a mix of whole grains such as quinoa, brown rice, barley, and bulgur, along with starchy vegetables like sweet potatoes and butternut squash.
• Fats: Utilise healthy fat sources such as avocados, nuts, seeds, and olive oil.
• Caloric Range: Aim to stay within the 2,500 to 3,000 calorie range each day, adjusting portion sizes based on your progress and energy expenditure.

Sample Outline for Days 3 to 7:

• Breakfast:
• Options include protein-packed smoothies with spinach, mixed berries, and a scoop of protein powder or egg-white omelettes with vegetables and whole-grain toast.
• Mid-Morning Snack:
• Options such as Greek yogurt with granola or a fruit and nut mix.
• Lunch:
• Vary your protein by choosing dishes like grilled tofu over wild rice or shrimp salads with quinoa.
• Afternoon Snack:
• Fresh veggie sticks with hummus or a protein bar.
• Dinner:
• Rotate between dishes like baked cod with roasted vegetables, lean pork tenderloin with steamed green beans and sweet potato mash, or vegetarian stir-fries rich in protein and fibre.
• Evening Snack:
• Options like cottage cheese with fruit, a casein shake, or a small serving of mixed nuts.

This flexible structure allows you to enjoy a variety of flavours and textures while maintaining a balanced intake of calories and macronutrients to support muscle growth.

How Does This Diet Routine for Muscle Gain Work?

What Are High Protein Meals for Muscle Gain and Why Do They Matter?

High protein meals provide the amino acids necessary for muscle repair. By spreading your protein intake throughout the day, you maintain a positive nitrogen balance that is essential for muscle growth. For additional insights on protein’s role in muscle building, check out Examine.com’s guide to protein intake, and how it influences the way the human body develops.

How Do I Create an Eating Plan to Build Muscle?

This 7-day plan serves as a template. Adjust the portions and ingredients to match your daily caloric needs and fitness goals. Monitor your progress and make gradual changes as needed. For additional guidance, consider reading this article on building a balanced bulking diet plan.

What Is a Diet Routine for Muscle Gain?

A successful diet routine for muscle gain is sustainable, enjoyable, and tailored to your workout schedule. Incorporating nutrient timing-such as what to eat after gym sessions at night-is crucial. For more tips on recovery nutrition, check our subpage on What to Eat After the Gym at Night.

Tips for Maximising Your Muscle Gain

• Hydrate: Keep your body well-hydrated to support metabolic function.
• Meal Prep: Spend time each week preparing meals to ensure you stay on track.
• Monitor Your Progress: Use a food diary or nutrition tracking app to ensure you’re meeting your targets.
• Adjust as Needed: Your caloric needs may change as you gain muscle. Reassess your plan regularly.
• Complement with Exercise: Ensure your workout routine aligns with your nutrition goals.

Frequently Asked Questions

How Many Calories Do I Need in a Bulking Diet Plan?

Caloric needs vary by individual. Use an online calorie calculator to estimate your daily requirements based on your age, weight, height, and activity level.

Can I Adjust This Meal Plan for My Preferences?

Absolutely! The key is to maintain a balance of macronutrients and a slight caloric surplus. Feel free to swap ingredients while keeping the protein, carbohydrate, and fat ratios similar.

How Do High Protein Meals for Muscle Gain Support Recovery?

Protein helps repair and build muscle fibres damaged during exercise. Consuming protein throughout the day ensures that your body has a steady supply of amino acids, which is essential for muscle recovery and growth.

Final Thoughts

This 7 Day Meal Plan for Muscle Gain is a versatile and practical eating plan designed to support your muscle-building journey. By following a structured diet plan with a clear calorie and macronutrient breakdown, you’re setting yourself up for success. Combine this plan with your regular strength training and proper recovery strategies to see the best results.

For additional meal ideas and nutrition strategies, explore our other articles:

• Good Meals for Bulking 
• How Long Can You Eat After Exercise 
• What to Eat After the Gym at Night 

For more detailed advice and scientific insights on muscle gain and nutrition, check out reputable sources such as Examine.com and Healthline.

Stay committed, track your progress, and enjoy the journey to a stronger, healthier you!