Building muscle requires more than just lifting weights—it demands proper nutrition. This 7-day muscle gain meal plan provides the perfect balance of protein, carbs, and healthy fats to maximize your gains while keeping meal prep simple.
In This Guide, You’ll Get:
✔️ 7-day high-protein meal plan for muscle growth
✔️ Easy-to-make recipes with simple ingredients
✔️ Meal prep hacks to save time
✔️ Answers to common muscle-building questions
Who Should Follow This Meal Plan?
This plan is ideal for:
✅ Fitness enthusiasts looking to bulk up
✅ Gym-goers wanting structured nutrition
✅ Anyone aiming for lean muscle growth
Note: Adjust portions based on your weight and activity level.
7-Day Muscle Gain Meal Plan
Day 1: High-Protein Kickstart
Breakfast (600 cal)
- 3 scrambled eggs + 1 slice whole wheat toast
- 1 cup Greek yogurt + ½ cup berries
- 1 tbsp peanut butter
Snack (400 cal)
- Protein shake (1 scoop whey + banana + almond milk)
Lunch (700 cal)
- Grilled chicken breast (200g)
- 1 cup brown rice
- Steamed broccoli
Post-Workout (300 cal)
- 1 scoop whey protein + oats
Dinner (600 cal)
- Baked salmon (150g)
- Sweet potato mash (1 medium)
- Sautéed spinach
Total Macros:
- Protein: 180g
- Carbs: 220g
- Fats: 70g
(Continue with Days 2-7, rotating proteins like lean beef, turkey, and plant-based options.)
Best Foods for Muscle Gain
High-Protein Foods
- Chicken breast
- Lean beef
- Eggs
- Greek yogurt
- Whey protein
Healthy Carbs for Energy
- Brown rice
- Sweet potatoes
- Oats
- Quinoa
Muscle-Building Fats
- Avocado
- Nuts & seeds
- Olive oil
- Fatty fish (salmon)
Meal Prep Strategies
1. Sunday Bulk Cooking (90 min)
- Grill 3 lbs chicken breast
- Cook 4 cups brown rice/quinoa
- Hard boil 12 eggs
- Chop veggies for the week
2. Smart Storage Tips
- Use airtight containers
- Label meals with macros
- Freeze extra portions
3. Quick Muscle-Building Snacks
- Cottage cheese + almonds
- Protein bars (homemade)
- Tuna + whole wheat crackers
FAQs: Answering Your Muscle Gain Questions
1. Can I gain muscle in 7 days?
✅ Yes, but minimally – focus on consistent training + nutrition for long-term results.
2. What is the best meal plan for muscle gain?
A high-protein diet with 1g protein per pound of body weight, balanced carbs, and healthy fats.
3. How to gain 5 kg of muscle in 1 month?
- Eat 300-500 calorie surplus daily
- Lift weights 4-5x/week
- Prioritize sleep & recovery
4. मला ७ दिवसांत स्नायू वाढू शकतात का?
थोडेफार होऊ शकतात, पण दीर्घकाळ नियोजन महत्त्वाचे.
5. १ महिन्यात ५ किलो स्नायू कसे वाढवायचे?
- प्रोटीन-युक्त आहार घ्या
- वजन प्रशिक्षण नियमित करा
- पुरेशी झोप घ्या
Sample Grocery List
Proteins
- Chicken breast (4 lbs)
- Lean beef (2 lbs)
- Eggs (2 dozen)
- Whey protein (1 tub)
Carbs
- Brown rice (2 lbs)
- Sweet potatoes (5)
- Oats (1 pack)
Fats
- Almonds (1 pack)
- Olive oil (1 bottle)
- Avocados (3)
Conclusion: Build Muscle Efficiently
This 7-day muscle gain meal plan takes the guesswork out of bulking. With high-protein meals, smart prep, and consistency, you’ll see noticeable results.
Ready to transform your physique? Start this plan today!