7 Day Meal Plan For Muscle Gain Pdf
Are you looking to gain muscle mass but unsure of what to eat? Building muscle requires a well-rounded diet that includes a balance of protein, carbohydrates, and healthy fats. This 7 day meal plan is designed to help you pack on muscle without sacrificing taste or variety. Here is a day-by-day breakdown of what to eat, accompanied by a downloadable PDF for your convenience.
Day 1
Breakfast: Spinach and Feta Omelette with Whole Wheat Toast
Start your day off with a protein-packed breakfast. The spinach and feta omelette provides a healthy dose of both protein and fiber, while the whole wheat toast adds complex carbohydrates to keep you full throughout the morning.
Snack: Greek Yogurt with Berries
Greek yogurt is an excellent source of protein and calcium, while berries provide antioxidants and fiber for a well-rounded snack.
Lunch: Grilled Chicken Salad with Quinoa
This salad is loaded with protein, healthy fats, and complex carbohydrates for sustained energy. The quinoa also provides a complete amino acid profile, making it an ideal addition to any muscle-building diet.
Snack: Apple with Almond Butter
The apple provides a quick source of carbohydrates, while the almond butter supplies healthy fats and protein.
Dinner: Grilled Salmon with Roasted Sweet Potatoes and Asparagus
Salmon is an excellent source of omega-3 fatty acids, which promote muscle growth and aid in recovery after exercise. The sweet potatoes provide complex carbohydrates, while the asparagus adds fiber and micronutrients.
Snack: Chocolate Protein Shake with Banana
This delicious nighttime snack provides a healthy dose of protein to help repair and rebuild muscle while you sleep.
Day 2
Breakfast: Breakfast Burrito with Black Beans and Avocado
This hearty breakfast provides a balance of protein, healthy fats, and complex carbohydrates. Black beans are an excellent source of plant-based protein, while avocado adds healthy fats and fiber.
Snack: Cottage Cheese with Pineapple
Cottage cheese is high in protein and calcium, while pineapple provides natural sugars and vitamin C for sustained energy.
Lunch: Turkey and Cheese Wrap with Carrots and Hummus
The turkey provides protein, while the cheese adds healthy fats. Carrots and hummus provide fiber and micronutrients for a well-rounded lunch.
Snack: Protein Smoothie with Mixed Berries
This high-protein smoothie is perfect for a mid-afternoon pick-me-up. Mixed berries provide natural sugars and antioxidants, while the protein powder helps repair and rebuild muscle.
Dinner: Beef Stir Fry with Brown Rice
Lean beef provides protein, iron, and zinc, while the brown rice adds complex carbohydrates for sustained energy. This stir fry can be customized with your choice of vegetables for added micronutrients.
Snack: Cottage Cheese with Blueberries and Almonds
Cottage cheese is an excellent source of protein, while blueberries provide antioxidants and almonds add healthy fats and fiber for a satisfying nighttime snack.
Day 3
Breakfast: Scrambled Eggs with Bacon and Whole Wheat Toast
This protein-packed breakfast is perfect for a weekend morning. Bacon provides healthy fats, while the whole wheat toast adds complex carbohydrates for sustained energy.
Snack: Protein Bar with Apple
A protein bar is a convenient and portable snack that provides sustained energy, while an apple adds natural sugars and fiber.
Lunch: Tuna Salad with Whole Wheat Crackers
Tuna is an excellent source of protein, while the crackers provide complex carbohydrates for sustained energy. Add vegetables like celery or bell peppers for added micronutrients.
Snack: Greek Yogurt with Almonds and Honey
Greek yogurt is high in protein and calcium, while almonds provide healthy fats and fiber. A drizzle of honey adds natural sugars for sustained energy.
Dinner: Grilled Chicken with Roasted Vegetables and Quinoa
This well-rounded meal provides protein, complex carbohydrates, and micronutrients. Customize the roasted vegetables with your choice of seasonal options.
Snack: Protein Shake with Peanut Butter
This high-protein snack is perfect for satisfying cravings and aiding in muscle recovery before bedtime.
Day 4
Breakfast: Banana and Peanut Butter Smoothie
This quick and easy breakfast provides protein, healthy fats, and natural sugars for sustained energy throughout the morning.
Snack: Hard Boiled Eggs with Baby Carrots
Hard boiled eggs are high in protein, while baby carrots provide fiber and micronutrients for a satisfying mid-morning snack.
Lunch: Grilled Shrimp Caesar Salad
Shrimp is an excellent source of protein and omega-3 fatty acids, while the Caesar salad provides a healthy source of healthy fats with the addition of olive oil and Parmesan cheese.
Snack: Protein Bar with Pear
A protein bar is a convenient and portable snack that provides sustained energy, while a pear adds natural sugars and fiber.
Dinner: Beef and Vegetable Kabobs with Brown Rice
Beef provides protein, iron, and zinc, while the vegetables provide fiber and micronutrients. Brown rice adds a healthy source of complex carbohydrates for sustained energy.
Snack: Greek Yogurt with Walnuts and Cinnamon
Greek yogurt provides protein and calcium, while the walnuts add healthy fats and fiber. A sprinkle of cinnamon adds natural sweetness without added sugar.
Day 5
Breakfast: Huevos Rancheros with Salsa
This traditional Mexican breakfast provides protein and healthy fats, with the addition of beans for a healthy source of complex carbohydrates.
Snack: Turkey and Cheese Roll-Ups with Cherry Tomatoes
The turkey provides protein, while the cheese adds healthy fats. Cherry tomatoes provide a healthy source of micronutrients and fiber.
Lunch: Tuna Melt with Whole Wheat Bread and Avocado
This sandwich provides protein, healthy fats, and complex carbohydrates for a well-rounded lunch. The avocado adds micronutrients and healthy fats for sustained energy.
Snack: Protein Smoothie with Mango
Mango provides natural sugars and antioxidants, while the protein powder helps repair and rebuild muscle for sustained energy.
Dinner: Grilled Steak with Baked Potato and Green Beans
Steak provides protein, iron, and zinc, while the baked potato adds complex carbohydrates for sustained energy. Green beans provide a healthy source of fiber and micronutrients.
Snack: Protein Bar with Orange
A protein bar is a convenient and portable snack that provides sustained energy, while an orange adds natural sugars and fiber.
Day 6
Breakfast: Avocado Toast with Scrambled Eggs
This trendy breakfast is high in protein, healthy fats, and complex carbohydrates for sustained energy throughout the morning.
Snack: Cottage Cheese with Peaches and Almonds
Cottage cheese provides protein and calcium, while the peaches add natural sugars and fiber. Almonds provide healthy fats for sustained energy.
Lunch: Grilled Chicken and Avocado Wrap with Mixed Greens
This wrap provides protein, healthy fats, and micronutrients for a well-rounded lunch. Mixed greens provide a healthy source of fiber and micronutrients.
Snack: Protein Smoothie with Kiwi
Kiwi provides natural sugars and antioxidants, while the protein powder helps repair and rebuild muscle for sustained energy.
Dinner: Grilled Swordfish with Roasted Vegetables and Brown Rice
Swordfish provides protein and healthy fats, while the roasted vegetables provide fiber and micronutrients. Brown rice adds a healthy source of complex carbohydrates for sustained energy.
Snack: Chocolate Protein Shake with Peanut Butter
This high-protein snack is perfect for satisfying cravings and aiding in muscle recovery before bedtime.
Day 7
Breakfast: Blueberry Pancakes with Turkey Bacon
These pancakes provide a healthy source of complex carbohydrates, while the turkey bacon adds protein and healthy fats for sustained energy.
Snack: Greek Yogurt with Granola and Honey
Greek yogurt provides protein and calcium, while granola adds healthy fats and complex carbohydrates. A drizzle of honey provides natural sugars for sustained energy.
Lunch: Turkey Burger with Sweet Potato Fries
This burger provides protein, healthy fats, and complex carbohydrates for a well-rounded meal. Sweet potato fries provide a healthy source of complex carbohydrates and fiber.
Snack: Protein Bar with Grapes
A protein bar is a convenient and portable snack that provides sustained energy, while grapes provide natural sugars and antioxidants.
Dinner: Grilled Pork Chops with Broccoli and Quinoa
Pork chops provide protein, while broccoli adds fiber and micronutrients. Quinoa provides a healthy source of complex carbohydrates and a complete amino acid profile.
Snack: Cottage Cheese with Mango and Almonds
Cottage cheese provides protein and calcium, while mango adds natural sugars and antioxidants. Almonds provide healthy fats for sustained energy.
Download the full 7 day meal plan for muscle gain pdf here
