Daily Meal Plan For Muscle Gain


Daily meal plan for muscle gain. How to design an effective meal plan for muscle gain: How many times a week do you want to work out? I recommend working out 3-4 days a week. One full day of rest and a couple partial days off (say 70% intensity or lighter workouts). What is your current weight and what do you want your weight to be? You will have to calculate you macros with the information below if you want to know how many calories you should aim at eating each day. Muscle is just protein that has been broken down into its smallest form, so in reality, all we’re doing is building more protein, right?

Meal Plan for Muscle Gain: How Much Protein Do You Really Need?

If you’re looking to gain muscle, you might find yourself asking, “How much muscle can I gain in a month?” and, “How much protein do I need to do that?” The short answer is that both of these numbers depend on a number of factors like weightlifting experience level and genetics. For example, a new lifter can expect to gain as much as 2-3 pounds in a month, an intermediate might gain 1-2 pounds in a month and an experienced lifter may be lucky to gain ½ a pound.

Assess where you are with weightlifting and strength training in order to set realistic goals around muscle gain. Understand that if you would like to gain 10 pounds of mostly muscle mass, it might take 6 months or more.

The body changes slowly

There is no get-rich-quick scheme for weight gain (muscle gain) or weight loss. In order to obtain a maintainable change, your body needs time to adjust. For muscle gain specifically, it’s best to think in years not months. It takes hard work and dedication to build muscle and maintain muscle mass. If it were easy, we’d see everyone rocking big biceps and six-pack abs.

Why diet is so important

What you eat is just as important as exercise when it comes to muscle gain. Here at 8fit, we create customized meal plans based on your goals. If your goal is to gain muscle, your macronutrient amounts—specifically protein—are adjusted to help you get there.

Adding additional protein to your diet helps give your muscles the energy they need for weightlifting programs and muscle repair.

High protein foods for muscle gain

There are certain foods that help and hurt muscle gain. Foods to avoid include poor quality foods with low nutritional value like processed snacks, fast food meals or junk foods. Foods that help include nutrient-dense whole foods like:

  • Chicken: Full of high-quality complete proteins
  • Lean beef: Has muscle-building nutrients like high-quality protein, iron, zinc and plenty of B vitamins
  • Fish: High in proteins and omega-3 fatty acids; recent studies show that omega-3s help post-absorptive muscle protein synthesis s and enhanced anabolic responses to exercise
  • Eggs: High-quality protein, amino acids and vitamins; don’t skip the yolks as they contain extra nutrition
  • Tofu: Great vegan option that is rich in iron and calcium
  • Legumes: Another high-protein option for vegans with a good balance of carbohydrates and dietary fiber
  • Milk: Great source of complete proteins, calcium, potassium and some B vitamins
  • Whole grain carbs: Reach for steel cut oats and brown rice; both have high magnesium content which is good for the heart
  • Water: Our bodies are made of water, hydration is key for building muscles mass
  • Nuts: Unsweetened, unsalted versions of nuts like almonds and walnuts have a great amount of proteins and healthy fats

How much protein do I need?

As mentioned above, 8fit calculates your protein needs automatically and I suggest getting this important macronutrient via healthy wholesome foods. Some great sources of protein include chicken, fish (e.g. salmon), pork, beef or, my personal favorite, wild game like venison or elk. If you aren’t able to get in a good meal pre- or post-workout, then I would recommend drinking a protein shake.

Don’t know what protein powder to go for? Recent studies have shown that whey protein is the most effective to increase hypertrophy over the others.

If you’re vegan, opt for something plant-based such as hemp or pea protein.

Chicken with rice, celery and carrots

Calorie count for muscle gain

The amount of calories needed is based on the number of calories your body burns in a day, so this figure will vary from person to person. In general, the consensus is that you’ll need to create a calorie surplus (i.e. consume more calories than your body burns) in order to successfully build muscle.

There is a great deal of debate going on within the scientific community as to how many extra calories you actually need to eat to really build muscle. Until there is a unified consensus, think of it this way: for a professional bodybuilder, eating is pretty much a part-time job. Eat up!

Meal frequency and timing

As part of your muscle gain program, eat at least 3 meals per day including a snack between each meal. When it comes to timing your meals, many studies show that it doesn’t matter if you have your protein-packed meal before or after a workout. What’s important is that you eat during your metabolic window 30-45 minutes after a workout to help your muscles recover and rebuild. Also, remember to maintain the correct daily macronutrient intake (use your 8fit meal plan for that) and get your nutrients from high-quality food sources.

If you want to maximize your protein synthesis and muscle gain, new research has uncovered a major breakthrough and indicates that if you have a generous serving of protein (minimum of 40 grams) before you go to bed, that you will see significant increases in strength and muscular hypertrophy. Keep in mind that every body is different so your personal protein needs may differ. Try eating a protein-packed meal for dinner or easily digestible snack to see big gains.

Common mistakes: Why you aren’t gaining muscle

There are a number of reasons why you might not be seeing noticeable muscle gain over time. Here are the most common reasons:

  • Not eating enough calories: If you don’t feed your muscles, they simply can’t grow! Like I said above, there is some debate in the field of sports science as to exactly how much your caloric surplus should be, but the consensus is that you need to eat more calories than you burn.
  • Not eating enough carbs: Carbs are often neglected in people’s diets when they are looking to gain muscle because there is such a big focus on protein. While protein is important, carbs play a huge role in muscle growth as well. Simply put, carbs are forms of sugar and sugar is needed to help your body absorb protein. They are also a major source of energy and help fuel your workouts.
  • Not enough recovery/sleep: You must rest your muscles at least 48 hours between strength training workouts if you want to see results. Skimping on this recovery time leads to overtraining and doesn’t allow your muscles to recuperate fully, stunting your gains. Sleep is often the most overlooked aspect of building muscle mass. As you sleep, your muscles work hard to repair and rebuild themselves. Think of it this way: the gym is where you work your muscles, the kitchen is where you feed your muscles and sleep is where you actually build your muscles.
  • Doing the wrong workouts/exercises: Let’s face it, there is no wrong kind of workout or exercise. When done correctly, any exercise will make you feel healthier. That said, if you have a specific goal in mind, some workouts can slow you down. Building strength and gaining muscle requires certain workouts focused on reps, sets and percentages of your 1RM.

Our favorite meals for muscle gain

Let us start by saying that when you’re trying to gain muscle, your meal might not always be pretty. It’s more important that they are nutritionally dense with protein and healthy carbs. If you’re serious about building muscles, we suggest getting into a meal prep routine. Cook foods like brown rice and chicken––every bodybuilder’s go-to––in large batches and portion it out for the week.

Here are some of my favorite meals that help with muscle gain:

  • Breakfast: We love steel cut oats with blueberries, nuts and seeds with hard-boiled eggs and a banana on the side. This is a great breakfast option regardless of your current goals because it’s delicious and keeps you full until lunch. You can adjust the portion size depending on what you’re working on at the moment.
High-protein breakfast, almonds and oats
  • Lunch: For lunch, try chicken breast with brown rice and plenty of veggies like broccoli, brussel sprouts or green beans.
  • Snack: Keep hard boiled eggs on hand for snacks. Also reach for nuts––almonds or walnuts––and raw veggies with dip between meals.
  • Dinner: Dinner can look a lot like lunch. We love grilled salmon with brown rice and veggies. Evening workouts are great if you’re looking to gain muscle mass. Following the workout, try to eat dinner and get into bed ASAP so your muscles can start recuperating.

Your Muscle-Building Meal Plan: What Food to Eat

If you’re looking to build more muscle, it’s more than just resistance training and lifting weights. You need the right meal plan to help you bulk up.

A man eating healthy food

If you’re looking to build more muscle, it takes more than just working out to get you there. You need to have the proper nutrition on top of resistance training exercises and lifting heavyweights. Committing to a strict meal plan can be challenging, but we’re here to help you build one with the right food you should be adding to your diet.

Muscle Building with the Right Meal Plan

A man lifting weights

Eat the right amount of protein, carbohydrates, and fat to build more muscle.

When building muscle, you don’t necessarily need to fill your diet with just protein. According to the Academy of Nutrition and Dietetics, protein should make up 10 to 35% of your total calories.

Carbohydrates are another important group of foods to help fuel your muscles. They are partially converted into glycogen, a form of energy stored in muscles, which helps power your workouts. You’ll need half of your calories to come from carbohydrates each day.

Lastly, your body relies on fat to supply energy to the muscles during different activities—including training. As a general rule, fat should make up about 20 to 30% of your total calories.

To compute how many calories, you need to gain weight and build muscle, fitness experts suggest starting with a 20% increase in your current daily calorie intake or consuming at least 20 calories per pound you weigh. For example—if you weigh 150 pounds, the required daily calorie intake is 3,000 calories.

Food to Help You Build Muscle

A photo of fresh meats, fruits, and vegetables

A ratio of 25% protein, 50% carbohydrates, and 25% fruits and vegetables should make up your meal plan.

To start putting together your daily meal plans following the percentage of protein, carbohydrates, and fat you need, you can mix and match the food below.

Opt for lean beef.

Lean beef should be a staple in your diet. It’s full of iron, zinc, and B-vitamins that are important for muscle growth. Lean beef also has a high level of amino acids that work with insulin to promote building more muscles.

Load up on chicken eggs.

Eggs contain high-quality protein, a variety of essential amino acids, the right kind of fat, choline, and vitamin D. According to nutritionists, eating 2 to 3 whole eggs per day is perfectly safe for people who don’t have high cholesterol.

Mix it up with tuna and other fish.

Fishes are high in protein, low in fat, and rich in omega-3 fatty acids. These are essential in fat loss and ensuring the proper function of body processes, including your metabolism.

Replace your carbs with local adlai.

Adlai is a great whole grain alternative to rice and is a good source of energy, complex carbohydrates, protein, dietary fiber, and minerals. Eating adlai makes you feel full longer, too.

Don’t neglect your fruits and vegetables.

Fruits and vegetables are a rich source of antioxidants, which are crucial for the healthy functioning of your immune system. They also provide other nutrients such as vitamins C, E, and beta-carotene. Fruits and vegetables that are rich in fiber, such as apples, bananas, broccoli, and beets, aid in proper digestion.

How Often You Need to Train

Based on a review in the Sports Medicine journal, scientists found that you need to train each muscle group twice a week for maximum results. You can split your week into two upper and two lower-body days. For example—Mondays and Tuesdays can focus on upper body exercises. Use Wednesday as your rest day, and then train your lower body on Thursday and Friday.

Since that’s training four days a week, be sure to use a good deodorant like Rexona Men Lime. It gives you 10 times more protection against odor-causing bacteria and has a refreshing scent that keeps you feeling cool and confident all day.

7 Day Meal Plan for Muscle Gain

A 7 Day Plan to Get You Started

Every time you’re attempting to build muscle mass, what you eat is just as important as working out in the gym. A 7-day meal plan for muscle gain can prove to be hectic if you don’t comprehend the science behind it.

If you would like to gain muscle mass while you lose fat, you ought to have a diet plan that will assist you have more quality meals. All the meals you take must include nutrients that will help you bulk up as you want.

As a matter of fact, you must have a surplus in your calories while you’re building muscle mass. Bear in mind if you don’t eat as much as necessary, at the end of the day you won’t have anything. For that reason, you’ll have a muscle-building process that is not good enough.

You must have more calories coming in than going out.

You must have a hint of the science behind having an appropriate diet. You’ll have to combine working out with a proper diet. As the saying goes, you’re what you eat. You’ll have to watch over your diet if you want to achieve the best outcomes.

What is the best Meal Plan to Gain Muscles?

The best 7-day meal plan for muscle gain comprises lots of proteins to prop up what you do in the gym. It also comprises the correct balance of nutrients that will help you lose fat. Once you have the meal plan, all you need to do now is prepare and eat the foods as per it.

By following your week-long muscle-building plan closely, you boost your chances of attaining your body target. Then again, just in case you aren’t able to prepare a given meal you can replace it with a different meal from a similar time of the day from the same week.

In the event that you miss a meal or several meals, you don’t have to be terrified. Just recharge your batteries and continue with the meal plan from where you left.

To ensure you are able to follow the week-long plan as simple as possible, you can do some big shopping in advance, so you have everything you want. Use the following muscle gaining meal plan to help you pick the appropriate kind of foods you ought to eat to bulk up faster and better.

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What to Eat?

It’s advisable that you have four meals every day of the week. With four different meals, you’ll acquire all the calories you need, without feeling ballooned after taking each meal. Here is what you have to eat to build your muscle mass:


7 day meal plan breakfast

For breakfast you’ll need to take:


Any fruits you prefer


Oatmeal or oats

Milk: Almond or low-fat milk


Turkey sausages

Eggs remain an exceptional source of protein. Besides, they also contain healthful fats. There are two common ways to consume eggs. Firstly, you can make an omelet by either frying them with coconut oil or olive oil. Secondly, you can boil them, which will take roughly 15 minutes.

In conjunction with eggs, you can prepare a little oatmeal by adding milk and cinnamon in it or just take plain oats. For extra flavor, you can add some banana, apricots, cantaloupe, oranges, and honeydew. These fruits bring more weight as they are rich in potassium. You can also add Protein Powder to your oatmeal for extra macros and protein.

Bananas, in particular, have a lot of calories in them. You can also take turkey sausages or chicken to take the place of eggs. On the other hand, you should never go with pork, owing to its high-fat content.


Meal plan

For lunch you can go with:

Fresh vegetables



Chicken breast

Frozen vegetables

Beef and Pork: you could go for stakes, ground, and even chops.

You’re done taking your healthy muscle-building breakfast, and it’s time for lunch. During lunchtime, you’ll have the most liberty. Seeing as you’re currently in a bulk mode, you have the free will to consume adequate calories every day.

For that reason, you can try out rice or pasta. These are great options for complex carbs as well as healthful fats.

Make the rice or pasta the way you want it then get a heavy source of protein. You can prepare spaghetti along with additional meatballs, make a pot roast, fry up a few steaks, and so on. You can prepare whatever you want since you’re on a diet plan.

Despite the bad repute fats possess, for a muscle-building process, it’s different. On condition that you abide by this muscle-building meal plan, the fat you consume will certainly be somewhat little.


7 day meal plan weight gain

For snacks you’ll need:

Whole wheat bread

Almond butter


Cottage cheese

A fruit

For snacks, whole wheat bread is an exceptional source of carbohydrates and normally would go perfectly with peanut butter. All you need to do is spoon out some peanut butter, spread it on a slice of bread then eat it.

In the second place, we have cottage cheese which is a good source of low-fat protein. Peanuts and almonds, on the other hand, have a lot of protein as well as healthful fats. Besides, peanuts and almonds are great options for a physically commanding activity.

At last, you could take your preferred fruit to give your body a few extra fibercarbs, and vitamins.


meal prep beef

The following will do for dinner:

Whole wheat bread

Large salad with mixed vegetables


Lean meat/grilled steak


Can of sardines or tuna

Dinner must not be heavy. Taking heavy dinner can cause problems whether you’re working out to lose weight or bulk up. Just grab some tuna or sardines, consume a lot of vegetables, add some bread or cheese in it.

For a salad, you could go for a cucumber or tomato salad. Salads add you vitamins. Cheese gives you some more protein, with low fat. Lastly, when you’re on a muscle-building diet, you need to consume some protein before taking a nap. The best options here are fish and lean meat.

What you Shouldn’t Eat When Gaining Weight

  1. Even as you’re required to include some kinds of foods in your meal while bulking, there are some you need to avoid. These include: Alcohol- consumption of alcohol will negatively affect your ability to bulk and lose fat

2. Deep-fried foods- might promote inflammation and diseases like cancer, obesity, as well as heart- related problems

3. Added Sugars- foods high in sugar provide lots of calories but hardly any nutrients

Whole Foods Compared to Processed Foods for Weight Gain

Processed foods consist of premade canned or frozen dishes, packaged snacks, and soft drinks. Normally, these kinds of foods contain numerous different additives like food colors and flavors. These additives are meant to boost deliciousness.

Besides, the processed foods contain ingredients processed from industrial farming staples like wheat, soy, corn. All of these are mixed. Whole foods, on the other hand, are those kinds of foods that are in their natural state with very little or no artificial ingredients or processing done to them. Great examples of whole foods are fruits and vegetables

From the definitions, you can tell that those who eat processed foods tend to add more weight and are at high risk for weight-related diseases like obesity. This is because processed foods contain more carbssugarsalt, and fat than whole foods.


There you have it. This is a simple and healthful meal plan. You just ought to be thorough, never skip your exercise sessions, and you’ll gain the muscle mass you yearn for. Then the best part is that you’ll remain in good physical shape.

As a final point, even as it’s advisable to take light dinner and healthful breakfast, you can always mix these foods all through the day the way you want.

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