Skip to content Skip to sidebar Skip to footer

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

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 1

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

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 2

Snack: Apple with Almond Butter

The apple provides a quick source of carbohydrates, while the almond butter supplies healthy fats and protein.

Dinner

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 3

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: 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 1

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

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 2

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

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 3

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

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 1

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

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 2

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

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 3

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

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 1

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

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 2

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

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 3

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

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 1

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

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 2

Snack: Protein Smoothie with Mango

Mango provides natural sugars and antioxidants, while the protein powder helps repair and rebuild muscle for sustained energy.

Dinner

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 3

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

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 1

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

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 2

Snack: Protein Smoothie with Kiwi

Kiwi provides natural sugars and antioxidants, while the protein powder helps repair and rebuild muscle for sustained energy.

Dinner

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 3

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

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 1

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

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 2

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

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 3

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

Related video of 7 Day Meal Plan For Muscle Gain Pdf