7 Day Meal Plan for Muscle Gain

7 Day Meal Plan for Muscle Gain – Overview

7 Day Meal Plan for Muscle Gain – To improve your physique, you must have a dietary plan for gaining muscle.

You might wonder why having a dietary strategy for muscle growth is essential. That is simply because the outcomes you achieve depend on your diet.

In this post, we’ll discuss a diet plan for gaining muscle and the kinds of meals you may eat.

You may decide if you want to eat the same meals over and over again or swap up some of them to keep things interesting.

7 Day Meal Plan for Muscle Gain

7 Day Meal Plan for Muscle Gain

Which Meal Plan Works Best for Gaining Muscle?

The ideal 7-day diet plan for muscle building includes plenty of proteins to support your workout efforts.

Additionally, it has the proper ratio of nutrients to aid in fat loss. All that remains is for you to prepare and consume the items according to the meal plan once you have one.

You increase your chances of achieving your physique goal by meticulously adhering to your week-long muscle-building schedule.

If you cannot cook a certain dinner, you can substitute another meal from the same week served at a comparable time.

You don’t need to be afraid if you miss a meal or many meals. Just re-energize, then pick up where you left off with the food plan.

You can do some major buying in advance to ensure you have everything you need and follow the week’s schedule as simple as possible.

Use the muscle-gaining meal plan below to help you choose the right things to consume to bulk up more quickly and effectively.

What to Eat for Muscle Gain?

Your muscles receive the necessary nutrients from the proper foods in the right proportions to recover from difficult exercises and expand.

Your 7-day meal plan for lean muscle growth should contain items like these:

1. Carbohydrates

Your body’s primary source of energy is carbs. They are crucial for sustaining you throughout the day and helping you get through intense workouts.

Consume starchy carbs, such as those found in foods like bread, pasta, and rice, to provide you the energy you need to work out hard. Choose starchy foods like potatoes, maize, and cassava as well.

2. Protein

This vitamin is crucial for long-term muscular development. Additionally, it keeps you full enough that you won’t need to graze on harmful foods throughout the day. 

3. Vegetables

All veggies are nutrient- and fiber-rich, which promotes healthy digestion, metabolism, and muscular development.

High levels of iron, vitamin A, and foliate are found in green leafy vegetables like spinach, kale, watercress, and broccoli, which aid in your body’s ability to recuperate from strenuous exercise.

Antioxidants included in vegetables also help to protect against muscle injury and speed up muscle recovery.

4. Fiber

Fiber is one of the essential nutrients for a healthy digestive system and to fuel effective exercise.

Fiber can assist you to feel fuller for longer, so you won’t want to eat while you aren’t working out by slowing down digestion, giving your body longer-lasting energy, repairing damaged cells, and keeping you from becoming constipated.

Brown rice, whole wheat bread, oats, beans, and legumes are some examples of foods high in fiber.

5. Good Fats

A balanced diet must include healthy fats. They fuel your body, help you feel fuller longer, and speed up muscle recovery.

Avocado, extra virgin olive oil, fatty seafood, nuts like almonds and walnuts, and seeds are examples of these healthy fats.

7 Day Meal Plan for Muscle Gain

Day 1

  • Scrambled eggs, stir-fried vegetables, and oatmeal for breakfast.
  • Whey protein smoothie for a snack.
  • Lunch consists of baked sweet potato, mixed greens, and grilled chicken breast.
  • Hard-boiled eggs with carrots for a snack.
  • Fish and green beans over brown rice for dinner.

Day 2

  • Pancakes with protein and delicious berries for breakfast.
  • Apple slices and almonds for a snack.
  • Lean ground beef for lunch served with lettuce, tomato, and green beans.
  • Protein smoothie as a snack.
  • Dinner will be shrimp over brown rice with bell pepper and spinach.

Day 3

  • For breakfast, combine Greek yogurt with fresh berries, almonds, or walnuts.
  • Protein smoothie as a snack.
  • Lunch would be grilled fish with broccoli and spinach salad.
  • Snack: omelet with bell peppers, mushrooms, and egg whites.
  • Dinner will consist of sweet potato, a side salad, and chicken breast topped with fresh salsa.

Day 4

  • For breakfast, scrambled egg whites and porridge with fruit.
  • Turkey breast with carrots and celery for a snack
  • Lunch will be sirloin steak with mushrooms and vegetables.
  • Apples with natural nut butter as a snack.
  • Brown rice, grilled fish, and a mixed green salad for supper.

Day 5

  • Breakfast of an oatmeal protein shake.
  • Snack: sliced cucumbers and peppers with hard-boiled egg whites.
  • Lunch will be grilled chicken with a tomato and white bean salad.
  • Greek yogurt with berries and almonds as a snack.
  • Fish on the grill with quinoa and green beans for dinner.

Day 6

  • Ezekiel bread, cheese, peppers, and scrambled egg whites for breakfast.
  • Protein smoothie as a snack.
  • Lunch: grilled chicken breast over romaine lettuce with bell peppers, black beans, and onions.
  • Apple with almonds for snack time.
  • Dinner will be sirloin steak with asparagus and sweet potatoes.

Day 7

  • Breakfast: Greek yogurt with whole grain granola and fruit.
  • Turkey breast, carrots, and celery sticks for a snack (see also are carrots keto).
  • Lunch will be spinach with grilled chicken breast, sliced strawberries, and almonds.
  • Protein smoothie as a snack.
  • Dinner will be shrimp over brown rice with peppers, onions, and broccoli.


You now have it. This food plan is straightforward and healthy. You only need to be diligent and work out daily to build the muscle you desire.

The finest aspect is that your physical condition will not deteriorate.

Last but not least, even though it’s advised to eat a light dinner and a healthy breakfast, you may always combine these foods throughout the day.

You now have a 7-day eating plan for building muscle.

See Also

Vegetarian Foods for Muscle Gain

3000 Calorie GYM Diet Plan for Muscle Gain

Mediterranean Diet for Bodybuilding

Vegan Bodybuilding Diet Plan