7-Day Meal Plan for Muscle Gain
This 7-day meal plan for muscle gain is designed for those looking to bulk up and build muscle. With a mix of high-protein, high-calorie, and healthy foods, this plan will help you get the nutrients you need to support your workout routine and see results.
You want to build muscle. You lift weights regularly, hit the gym hard, and always try to improve your lifts. But you do not see the gains you want. You might be curious about what you are doing wrong.
One thing you might not be considering is your diet. What you eat plays a huge role in muscle growth. You won’t see the desired results if you’re not eating the right foods.
We’ve put together this 7-day meal plan for muscle growth. This plan includes all the nutrients you need to build muscle and make gains in the gym.
Are you looking to add some serious muscle?
If so, you must be strategic about your time in the gym and the kitchen. Check out this 7-day meal plan to help you gain in both places. You must ensure you’re eating the right foods. Here’s a 7-day meal plan to help you get the nutrients you need to build muscle and gain strength.
Read more: 30-day Vegan Weight Loss Diet Plan
Why a 7-day Meal Plan for Muscle Gain?
A seven-day meal plan may be the best way to improve your health and lose weight. Eating a balanced diet seven days a week will reduce the chances of becoming overweight or obese. Additionally, a seven-day meal plan can help you to manage your blood sugar levels and lose weight without feeling deprived.
There are many benefits to following a 7-day meal plan:
- It can help you to get more out of each day by limiting your food choices and ensuring that you’re eating the right amount of each nutrient.
- It can help you save money by reducing the number of weekly grocery trips you make.
Following a 7-day meal plan can help to keep your body healthy by providing consistent nutritional intake throughout the week.
The Science Behind Maximum Muscle Gain
Maximum muscle growth is a process that occurs when you engage in intense, consistent exercise. The body responds in two ways to this demand: first, by increasing the number of cells in your muscles, and second, by activating more cells to produce more muscle. But what are the precise mechanisms behind these positive changes?
Scientists have identified a few key factors that contribute to maximum muscle growth.
- First, exercise stimulates the release of hormones like testosterone and human growth hormone. These hormones help your body grow new cells and increase strength and mass.
- Second, exercise helps you burn calories – which is why keeping track of your calorie intake during weightlifting workouts is essential. And finally, regular exercise helps improve your overall fitness level, which supports maximum muscle growth.
The Benefits of a 7-day Meal Plan for Muscle Gain
If you’re looking for a way to cut back on eating out and eat more home-cooked meals, a 7-day meal plan may be the solution! Not only will you have fewer meals out, but you’ll also be consuming healthier foods that will help you feel energized and satisfied. Here are some of the benefits of a 7-day meal plan for muscle gain:
1. You’ll Save money
A seven-day meal plan can help you save money by requiring less time spent at restaurants. It’s also easier to stick to because all the recipes are ready-to-go and require little preparation.
2. You’ll Eat Better
A seven-day meal plan allows you to experiment with different types of foods, which can lead to dietary improvements. This is because it encourages variety in your diet and helps expose you to new flavors and nutrients.
3. You’ll Have More Energy Throughout the Day
Do you ever feel like you don’t have enough energy? Worried about how you’re going to make it through the day? If so, you’re not alone. Energy can be hard to come by, no matter how hard we try. But there are ways to combat this issue and increase your energy levels throughout the day. One of the most effective ways to do this is following a 7-day meal plan. Not only will following a meal plan help you to stay energized, but it will also provide you with many other benefits.
4. You’ll Have Better Control over your Eating Habits
If you want to improve your overall health and have more control over your eating habits, a 7-day meal plan may be the perfect solution. A seven-day meal plan helps you structure your food intake to give you more energy throughout the day and help curb cravings. Additionally, by scheduling specific meals and snacks ahead of time, you’ll avoid resorting to junk food when temptation strikes.
5. You’ll Be Able to Enjoy Your Food More because you won’t be rushed
One of the many benefits of a 7-day meal plan is enjoying your food more. You’ll no longer have to worry about being rushed and being able to eat as much as you want. This will not only allow you to indulge in your favourite foods but also help keep your weight under control. Not only will you lose weight with a 7-day meal plan, but you’ll also be able to improve your overall health.
6. You’ll Lose Weight Quickly
How can you speed up your weight loss journey? One way is to follow a 7-day meal plan. This will help to ensure that all of your meals are evenly spaced and that you’re not eating large portions of unhealthful foods. Not only will following a 7-day meal plan help you lose weight quickly, but it will also improve your overall health. Besides, a diet with fewer calories will cause your body to burn more fat. You’ll lose weight faster if you stick to a 7-day meal plan than if you try to diet independently.
7. You’ll Feel Better Overall
The toxins that build up in your body when you eat junk food will be eliminated. As a result, you’ll feel more energetic and alert. The plan will help you get all the nutrients your body needs and will help you lose weight.
8. Your Skin Will Looks Better
Many people don’t realize their skin can look better when following a 7-day meal plan. Eating a balanced and healthy diet will help your skin look smoother and more radiant. Plus, avoiding processed foods and eating plenty of fruits and vegetables will provide your skin with the vitamins and minerals needed to function correctly. Above all, eating healthy foods helps keep your skin looking smooth and wrinkle-free.
Read More: 7 Day Vegetarian Keto Budget-Friendly Meal Plan For You!
7-day Meal Plan For Muscle Gain
Here is the list of 7-day Meal plans for muscle gain.
Day-1
Breakfast:
If you’re trying to gain muscle, you must ensure you’re eating the right foods. A nutritious breakfast is a great way to start your day and fuel your body for workouts. Here’s a simple meal plan for Day 1:
- 1 banana
- 2 eggs
- 1 cup oatmeal
- 1 almond milk
This breakfast will give you plenty of protein and complex carbs to help build muscle. The banana and almond milk provides additional potassium and calcium, essential for muscular contraction. So don’t skip breakfast if you’re serious about gaining muscle!
Lunch:
If you’re looking to bulk up and build muscle, you must be strategic about your lunches. This meal plan, designed by a registered dietitian, hits all the right macros for muscle gain.
On day one, lunch consists of:
- 4 oz chicken
- 1 cup brown rice
- 1 green vegetable
This combination of lean protein, complex carbs, and healthy fats will give you sustained energy throughout the day and help you build muscle.
Dinner:
If you’re trying to bulk up and build muscle, you must ensure you’re eating the right food for dinner. A nutritious and well-balanced diet is essential for anyone seeking muscle mass. Here’s an example of a meal plan for day one to help you get the nutrients your body needs to build muscle.
- 8 oz steak
- 1 sweet potato
- 1 green vegetable
Day-2
Breakfast:
Do you feel like your morning routine is getting a little stale? Maybe you’re looking for something new to add to your routine to feel more energized throughout the day. Well, we’ve got just the thing: breakfast! Here are some ideas for a hearty and nutritious breakfast on day 2.
- 1 protein shake
- Greek yoghurt 1 cup
- 1 cup berries
- Start your day with a protein shake. This will help to fuel your body and help to keep you feeling energized all morning long.
- For your main meal, have 1 cup of Greek yoghurt topped with 1 cup of berries. This combination is both filling and healthy, making it perfect for starting the day off right.
- Finally, if you’re feeling sweet tooth-ish after breakfast, try eating 1 cup of berries instead! This will give your body the nutrients it needs while satisfying your cravings.
Lunch:
Today’s lunch consisted of a turkey sandwich on whole grain bread with a side of quinoa and a green vegetable. The turkey was cooked perfectly, and the quinoa and vegetable were fresh and delicious.
- 6 oz turkey
- 1 cup quinoa
- 1 green vegetable
This meal plan provides all the essential nutrients for a full day without weighing you down.
Dinner:
On Day 2 of the 7-day meal plan, it is best to have salmon for dinner. Prepped a bowl of rice and green vegetable according to the instructions and cooked salmon in a pan. The salmon was tender and cooked perfectly, with a delicate flavor that complemented the brown rice and green vegetables.
- 8 oz salmon
- 1 cup brown rice
- 1 green vegetable
The 8 oz salmon is a good choice because it is both sustainable and appetizing. The brown rice complimented the fish perfectly and went so well with vegetables picked up on their way from the farm, including a small green leafy vegetable. This meal should be savored from every bite and satisfied after their meal.
Day-3
Breakfast:
The third day of the 7-day meal plan begins with a cup of oatmeal and a scoop of protein powder. The resulting mix is cooked in a small pan on the stove and then topped with three banana pancakes. For breakfast, this provides an ample amount of carbohydrates and protein to get the day started.
- 1 cup oatmeal
- 1 scoop of protein powder
- 3 banana pancakes
This breakfast was filling and gave an individual the energy they needed for the rest of the day. The oats provided fibre and nutrients, while the protein powder helped to keep them feeling full until lunchtime. The banana pancakes were a delicious way to start the morning and brought some sweetness to an otherwise healthy breakfast.
Lunch:
On Day 3 of the 7-day meal plan, it is best decided to cook chicken breasts and sweet potato. Adding a green salad for a healthy and delicious lunch would also be best. The chicken was cooked perfectly with a slight taste of salt, while the sweet potato was creamy and delicious. The greens in the salad were fresh and crisp, adding a delicious contrast to the other ingredients. Overall, this lunch was filling and satisfying, perfect for keeping Rachel going through her busy work day.
- 2 chicken breasts
- sweet potato 1
- green salad 1
The lunch plan presented here made every person with this diet happy. Much more if they managed to fit in a chicken breast and a sweet potato for lunch, both of which were delicious. The green salad that accompanied it was also fresh and tasty.
Dinner:
After a long day of work, it was time for dinner. For dinner tonight, make a simple steak and broccoli meal, prep the steak according to the instructions on the package and then cook it in a pan over medium-high heat until it is nicely charred on the outside. Then, add some brown rice to the pan and stir until everything is evenly coated with sauce.
- steak 1
- cup of brown rice 1
- broccoli 1
As always, it is best to choose to have steak and brown rice for the dinner meal. Most people liked that the steak was cooked medium-rare and the rice perfectly. Finally, add some broccoli florets to the dish and serve it hot! Overall, people would have felt satisfied after eating this meal. This meal was delicious and satisfying – perfect for a busy day like today.
Day-4
Breakfast:
On Day 4 of the 7-day meal plan, it would be best to have 2 eggs and 1 slice of wheat toast for breakfast. The grapefruit juice completed the meal. This simple but nutritious breakfast filled them up for the day.
- 2 eggs
- 1 slice of wheat toast
- 1 cup grapefruit juice
Since most people decide to have eggs for breakfast, they should boil two eggs in a pot and place them on a slice of wheat toast. Add a cup of grapefruit juice to their breakfast plate. The juice will flavour their breakfast and make it more interesting to eat.
Lunch:
The fourth day of the 7-day meal plan was a tuna salad sandwich for lunch. Most people paired it with 1 cup of brown rice and an apple. The tuna salad was light and had a nice flavour, while the brown rice was nutty and filling. Besides, the apple will keep the doctor away. Overall, this lunch was a great way to start someone’s day.
- Tuna salad
- 1 cup brown rice
- 1 apple
This lunch combination is a healthy and filling meal that can be enjoyed any time of the day.
Dinner:
It was time for dinner on day four of the seven-day meal plan. It’d be best to have chicken breast and sweet potato for dinner. It would also be decided to go with a green salad as a side dish. Overall, the dinner was pretty decent.
- chicken breast 1
- sweet potato 1
- green salad 1
This meal was mouthwatering and enjoyable. The chicken was cooked perfectly, and the sweet potato was a great addition to the dish. The salad was also delicious, with a variety of greens and fruits.
Day-5
Breakfast:
Breakfast on day five of the 7-day meal plan was a hard-boiled egg and avocado toast. The egg was boiled for a few minutes until it was firm but still soft-boiled, then chopped into small pieces and layered on top of toasted bread with diced avocado. The toast can also consist of two toasted slices of bread, then topped with the egg and avocado mixture. Coconut coffee completed the meal.
- 1 hard-boiled egg and avocado toast
- 1 mug of coconut coffee
People will enjoy this meal’s simplicity and how it left them feeling energized and full. After finishing their toast, it would be best to take a sip of a mug of coconut coffee and think about what they would cook for dinner that night.
Lunch:
We all know that lunch is the most important meal of the day. And what’s better than a hearty pasta dish to fuel your body and help you reach your goals? This Day 5 Lunch recipe combines cooked pasta with ground beef, topped with a vegetable salad. All you need to make it is a few simple ingredients and some time.
Cooking the pasta takes just a few minutes, so be sure to have plenty of boiling water ready when you begin. Once it’s done, drain it and add it to a bowl with the ground beef. Stir everything together until well mixed, then top with your choice of vegetables. Finally, dress the salad with olive oil and vinegar dressing and enjoy!
- 2 cups cooked pasta and ground beef
- 1 vegetable salad (with 1 tbsp olive oil and vinegar dressing)
This particular 2-cup cooked pasta and ground beef lunch were delicious! The pasta was cooked perfectly, and the ground beef added flavour and nutrients. The vegetable salad was also great, with a dressing that included olive oil and vinegar. Overall, this meal was satisfying and filling.
Dinner:
On day five of the 7-day meal plan, it would be best to have planned a lean steak and sweet potato dinner. Start by boiling the sweet potato in some water until it is soft. Then mix it with a salad made out of mixed greens and tomatoes. Finally, you can cook the steak to perfection until it is soft and slightly charred. Finally, there was a green salad that consisted of baby greens, cherry tomatoes, grapefruit segments, and crumbled blue cheese dressing.
- One sweet potato
- 8 ounces of lean steak
- Green salad 1
This meal plan is perfect for those who want a healthy diet. The steak is cooked to perfection, and the sweet potato is cooked to a soft texture. The salad provides plenty of vitamins and minerals and tastes great with a light dressing.
Day-6
Breakfast:
Breakfast on the sixth day was a scramble of eggs with avocado. The protein bar completed the meal. Another session of breakfast while eating this when the sun began peering from behind the clouds, casting a warm glow over everything, was indeed a beautiful morning to start the day.
- Scrambled eggs with avocado
- Protein bar
Breakfast is the most important meal of the day and should be enjoyable and nutritious. Day 6 breakfast features scrambled eggs with avocado and a protein bar to help you through the morning.
Lunch:
Today’s lunch consisted of grilled chicken with sweet potato and broccoli and cottage cheese with fresh fruit. This meal was delicious and satisfying. It was a perfect way to start the day off.
- Grilled chicken with sweet potato and broccoli
- Cottage cheese with fruit
This lunch was a perfect meal to warm up someone’s body and soul. The cottage cheese with fruit was a great addition to the meal, providing plenty of protein and healthy fats. Overall, this lunch was excellent, and we recommend it to anyone looking for a delicious, nutritious meal. With such high-quality food – it will make everyone’s day!
Dinner:
It’s hearty, warming and perfect for a cold winter night. The bonus is that it’s packed full of veggies, making it a healthy and nutritious dish too. This chilli is made with ground beef, kidney beans, tomatoes and garlic. You can adjust the spices to your taste by adding more or less cumin, chilli powder or salt. We like to add a little sweetness from diced fresh apples or brown sugar, but that’s optional. Serve this dish over some white rice for a complete and satisfying meal. Enjoy!
- Beef chilli with black beans
Beef chilli with black beans is a delicious, hearty meal that is perfect for autumn. This dish is easy to make and will satisfy your hunger without too much effort. It also fits nicely into a 7-day meal plan, making it an ideal option for busy days.
Day-7
Breakfast:
Breakfast on the seventh day of the 7-day meal plan was 2 eggs, 3 egg whites, and 1 whole-wheat English muffin with 1 tablespoon of natural peanut butter. The meal was easy to prepare and satisfying. This breakfast provided plenty of protein and healthy fats while providing carbohydrates for energy throughout the morning.
- 2 eggs
- 3 egg whites
- 1 whole-wheat English muffin
- 1 tablespoon natural peanut butter
The meal was easy to prepare and satisfying. This breakfast provided plenty of protein and healthy fats while providing carbohydrates for energy throughout the morning. We are feeling fantastic today, thanks to this breakfast!
Lunch:
The seventh day of the week is finally upon us, so it’s time for lunch! The days of packing a lunchbox full of sandwiches and energy bars are behind us! Today, we’re focusing on easy, healthy meals that will keep us going all day. Our first meal is tuna salad with cooked quinoa and asparagus. It’s simple but flavorful, making it the perfect meal for those hot summer days.
- 6 ounces tuna
- 1 cup cooked quinoa
- 1 cup steamed asparagus
This week’s menu features a 6-ounce tuna steak, 1 cup cooked quinoa, and 1 cup steamed asparagus. This meal is packed with protein and fibre, keeping you feeling full all afternoon. Enjoy!
Dinner:
Tonight, it would be best to have a romantic dinner outdoors under the stars. It’s best to have chosen grilled salmon with roasted sweet potato and kale snacks for their entrée. It would be best to have some Greek yoghurt with pistachios for dessert.
- 1 roasted sweet potato
- 8 ounces grilled salmon
- 1 cup Sautéed Kale Snacks
- 1 cup greek yogurt
- 1-ounce pistachios
Dinner was we are all looking forward to some good food. It’s best to have planned a 7-course dinner for us all to enjoy. We started with a grilled salmon appetizer, followed by a roasted sweet potato and kale snacks. We had a cup of sautéed kale for our main course with pistachios. Finally, for dessert, we enjoyed a yoghurt topped with pistachios. It was a delicious meal that left us all feeling full and satisfied. This was the best food to have on the last meal of the 7-day meal plan!
Conclusion:
In conclusion, following a 7-day meal plan for muscle gain can help you make gains in the gym and the kitchen. The plan includes eating healthy foods that are high in protein and calories and working out regularly. By following this plan, you can achieve your goal of gaining muscle mass.
