7-Day Meal Plan for Muscle Gain

Whether you're looking to gain muscle for sport or you want to gain strength, following a meal plan for muscle gain is helpful. Planning helps ensure you eat a nutritious and balanced diet while meeting your calorie and macronutrient goals, especially when weeks get busy.

Meal planning can help keep you on track, whatever your nutrition goals. A few simple steps for your muscle gain diet plan—including basic meal constructs, making shopping lists, and methodically preparing food—make planning a helpful tool to keep energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition Is Critical for Muscle Gain

Gaining muscle may improve your abilities in a certain sport or enhance your quality of life. Muscle helps protect joints from injury, improves balance, and reduces the risk of falls. Muscle mass also plays an important role in physical and metabolic health. Along with choosing the right exercise routine, your diet is critical for gaining muscle.

Ingesting adequate calories is key for muscle gain, and you may need to increase your total calorie intake in order to support your goal. Experts recommend eating 10% to 20% above the calories you need for your target weight gain. 1.6 to 2.2 grams of protein per kilogram of weight should be consumed throughout the day with 0.4 to 0.55 grams per kilogram of weight per meal. Depending on your desired weight, that's three to six meals each day.

It is recommended that total fat intake be moderate at 0.5 to 1.5 grams per kilogram of weight. The remaining calories should be carbohydrates, ranging from 3.5 to 5 grams per kilogram of weight or more to support resistance training.

A muscle gain diet plan is highly individualized and based on your weight, height, genetics, and specific goals, but these recommendations would be the starting point.

Sample 7-Day Meal Plan for Muscle Gain

This one-week meal plan was designed for a 150-pound person who needs about 2,200 calories per day, 110 grams of protein per day (based on the 1.6 grams of protein per kilogram bodyweight), approximately 239 to 340 grams of carbohydrates or more per day, and has no dietary restrictions.

Your daily calorie goal for muscle gain may vary. Learn your baseline calorie need below and tweak the plan to fit your needs. Consider working with a registered dietitian or speaking with your healthcare provider to plan your dietary needs more accurately.

For a muscle gain diet plan, each meal should consist of 400 to 600 calories with snacks providing between 150 to 400 calories. Including recommended balances of protein, fat, and carbohydrates at each meal and snack will keep you fuller longer. You may need more or less food at each meal depending on your hunger levels.

Each day includes three meals, three snacks, and a healthy balance of carbohydrates, fats, and protein. The meal plan has fiber, vitamins, minerals, and antioxidants from whole grains, vegetables, fruits, and legumes. You can swap out similar menu items for others but use the same cooking method. For example, switching out grilled chicken for grilled fish is fine, but if you fry the fish it changes the fat and calories in the meal.

Download the 7-Day Muscle Gain Diet Plan

Download the Meal Plan

Day 1

Breakfast

• 1 cup 2% Greek yogurt
• 1/4 cup low-sugar granola
• 1/2 cup blueberries

Macronutrients: 337 calories, 25 grams protein, 35 grams carbohydrates, 11 grams fat

Snack

• 1-ounce cheddar cheese
• 10 whole grain crackers
• 1 cup red seedless grapes

Macronutrients: 423 calories, 10 grams protein, 52 grams carbohydrates, 20 grams fat

Lunch

• 3 ounces of tuna mixed with 1 tablespoon mayonnaise on an 8-inch whole wheat wrap
• 1 red bell pepper, sliced

Macronutrients: 478 calories, 24 grams protein, 73 grams carbohydrates, 13 grams fat

Snack

• One peach
• 10 walnuts
• 3 hard-boiled eggs

Macronutrients: 434 calories, 24 grams protein, 21 grams carbs, 30 grams fat

Dinner

• 5 ounces chicken breast coated in 1 tablespoon pesto, baked
• 1 cup whole wheat pasta mixed with 1 tablespoon pesto
• 6 asparagus spears mixed with 1 tablespoon olive oil, salt, and pepper, grilled

Macronutrients: 497 calories, 31 grams protein, 39 grams carbohydrates, 24 grams fat

Snack

• 3/4 cup regular whole milk ice cream

Macronutrients: 205 calories, 3 grams protein, 23 grams carbohydrates, 11 grams fat

Daily Totals: 2,374 calories, 117 grams protein, 243 grams carbohydrates, 109 grams fat

Day 2

Breakfast

• One slice 100% whole wheat bread
• 1/2 avocado
• 2 fried eggs
• 1 apple

Macronutrients: 505 calories, 18 grams protein, 49 grams carbohydrates, 28 grams fat

Snack

• 15 cherries
• 1/4 cup almonds

Macronutrients: 284 calories, 9 grams protein, 27 grams carbohydrates, 18 grams fat

Lunch

• Black bean and corn quesadilla with 1/2 cup black beans, 1/3 cup corn kernels, and 1/4 cup shredded cheddar cheese on an 8-inch whole wheat tortilla
• 1/4 cup salsa and 1/4 cup guacamole

Macronutrients: 513 calories, 22 grams protein, 60 grams carbohydrates, 23 grams fat

Snack

• 1/2 cup baby carrots
• 1/4 cup hummus
• Protein shake: 2 scoops vanilla whey protein powder mixed with 1 cup unsweetened vanilla almond milk

Macronutrients: 374 calories, 56 grams protein, 18 grams carbohydrates, 9 grams fat

Dinner

• Turkey burger on a 100% whole wheat bun with lettuce, tomato, and 2 teaspoons of ketchup
• 1 zucchini sliced into spears, roasted with 1 tablespoon olive oil
• 1/2 regular potato, sliced into french fries and baked with 1 tablespoon olive oil

Macronutrients: 525 calories, 39 grams protein, 40 grams carbohydrates, 23 grams fat

Snack

• 1 mini bagel
• 2 tablespoons peanut butter
• 1 medium banana

Macronutrients: 412 calories, 13 grams protein, 58 grams carbohydrates, 17 grams fat

Daily Totals: 2,613 calories, 157 grams protein, 252 grams carbohydrates, 118 grams fat

Day 3

Breakfast

• 1 cup oatmeal cooked in water
• 2 tablespoons peanut butter
• 1/2 cup blueberries
• 1 tablespoon hemp seeds

Macronutrients: 452 calories, 17 grams protein, 47 grams carbohydrates, 25 grams fat

Snack

• 4 slices of dried mango
• 15 almonds
• Protein shake: 1 scoop vanilla whey protein powder mixed with 1 cup unsweetened vanilla almond milk

Macronutrients: 392 calories, 37 gram protein, 40 grams carbohydrates, 8 grams fat

Lunch

• Tuna melt with 4 ounces of canned tuna mixed with 1/4 avocado, 1 slice of cheese, and slice of tomato on two slices of 100% whole wheat bread

Macronutrients: 507 calories, 43 grams protein, 34 grams carbohydrates, 22 grams fat

Snack

• 15 2-inch long braided pretzel twists
• 1/4 cup hummus

Macronutrients: 283 calories, 8 grams protein, 47 grams carbohydrates, 7 grams fat

Dinner

• 3 ounces shredded chicken, 1 ounce shredded cheddar cheese quesadilla in an 8-inch whole wheat tortilla
• 1/4 cup salsa

Macronutrients: 450 calories, 32 grams protein, 25 grams carbohydrates, 25 grams fat

Snack

• 1 apple
• 1 tablespoon almond butter
• 1/4 cup raisins

Macronutrients: 313 calories, 4 grams protein, 61 grams carbohydrates, 9 grams fat

Daily Totals: 2,401 calories, 141 grams protein, 254 grams carbohydrates, 96 grams fat

Day 4

Breakfast

• One slice 100% whole wheat bread
• 2 tablespoons peanut butter
• One banana

Macronutrients: 374 calories, 12 grams protein, 48 grams carbohydrates, 17 grams fat

Snack

• 1 cup 2% Greek yogurt
• 1/2 cup raspberries
• 3/4 cup high-fiber cereal

Macronutrients: 271 calories, 24 grams protein, 53 grams carbohydrates, 5 grams fat

Lunch

• Salad with 1/2 cup chickpeas, 1/4 cup olives, 1/4 cup feta cheese, tomatoes, cucumbers, and 2 tablespoons balsamic vinaigrette dressing
• One 6-inch 100% whole wheat pita bread

Macronutrients: 554 calories, 21 grams protein, 73 grams carbohydrates, 21 grams fat

Snack

• 15 plantain chips
• 1/4 cup guacamole
• 2 hard-boiled eggs

Macronutrients: 351 calories, 14 gram protein, 20 grams carbohydrates, 24 grams fat

Dinner

• 4 ounces grilled salmon
• 1 medium baked sweet potato
• 1/2 cup roasted broccoli

Macronutrients: 483 calories, 29 grams protein, 29 grams carbohydrates, 28 grams fat

Snack

• 2 squares 70% dark chocolate
• Protein Shake: 1 scoop vanilla whey protein powder mixed with 1 cup unsweetened almond milk

Macronutrients: 313 calories, 28 grams protein, 16 grams carbohydrates, 15 grams fat

Daily Totals: 2,390 calories, 129 grams protein, 243 grams carbohydrates, 110 grams fat

Day 5

Breakfast

• 4-inch whole wheat bagel
• 3 tablespoons cream cheese
• 1 ounce smoked salmon

Macronutrients: 435 calories, 19 grams protein, 53 grams carbohydrates, 18 grams fat

Snack

• One small apple
• 1 tablespoon peanut butter
• One 7-ounce container 2% Greek yogurt

Macronutrients: 318 calories, 24 grams protein, 32 grams carbohydrates, 12 grams fat

Lunch

• Two slices of 100% whole wheat toast
• 1/2 avocado
• 2 poached eggs

Macronutrients: 465 calories, 23 grams protein, 37 grams carbohydrates, 26 grams fat

Snack

• 4 slices dried mango
• 15 almonds

Macronutrients: 250 calories, 5 grams protein, 37 grams carbohydrates, 11 grams fat

Dinner

• 1 1/2 cups lentil pasta with 1/2 cup tomato sauce, 1/2 zucchini chopped and sauteed in 1 tablespoon olive oil, and 2 tablespoons parmesan cheese
• 4 ounces baked chicken breast

Macronutrients: 573 calories, 50 grams protein, 42 grams carbohydrates, 24 grams fat

Snack

• 1 cup regular whole milk ice cream
• 1 cup raspberries

Macronutrients: 337 calories, 6 grams protein, 44 grams carbohydrates, 16 grams fat

Daily Totals: 2,378 calories, 125 grams protein, 248 grams carbohydrates, 107 grams fat

Day 6

Breakfast

• 1 cup 2% Greek yogurt
• 1/4 cup granola
• 1/2 cup blueberries

Macronutrients: 337 calories, 25 grams protein, 35 grams carbohydrates, 11 grams fat

Snack

• 1 100% whole wheat 6-inch pita bread
• 1/4 cup hummus

Macronutrients: 265 calories, 10 grams protein, 42 grams carbohydrates, 6 grams fat

Lunch

• 4 ounces sliced turkey
• 1 tablespoon whole grain mustard, slice of tomato, and lettuce leaf
• 1 ounce slice cheddar cheese
• 2 slices 100% whole wheat bread
• 10 baby carrots

Macronutrients: 458 calories, 32 grams protein, 49 grams carbohydrates, 16 grams fat

Snack

• 1 nectarine
• 10 walnuts
• 2 hard-boiled eggs

Macronutrients: 350 calories, 18 grams protein, 19 grams carbohydrates, 24 grams fat

Dinner

• 1 cup rice noodles
• 4 ounces tofu
• 1/2 cup snow peas
• 2 tablespoons peanut sauce

Macronutrients: 410 calories, 19 grams protein, 57 grams carbohydrates, 12 grams fat

Snack

• Brownie
• 1 cup 1% milk

Macronutrients: 335 calories, 11 grams protein, 37 grams carbohydrates, 17 grams fat

Daily Totals: 2,156 calories, 115 grams protein, 239 grams carbohydrates, 87 grams fat

Day 7

Breakfast

• One slice 100% whole wheat bread
• 1/2 avocado
• 1 fried egg

Macronutrients: 332 calories, 12 grams protein, 23 grams carbohydrates, 23 grams fat

Snack

• 1/4 cup unsalted mixed nuts
• 1/4 cup dried cranberries

Macronutrients: 293 calories, 5 grams protein, 39 grams carbohydrates, 16 grams fat

Lunch

• Hummus wrap with 1/4 cup hummus, lettuce, tomatoes, cucumbers, 1/4 cup olives, and 1/4 cup feta cheese on an 8-inch 100% whole wheat tortilla

Macronutrients: 398 calories, 16 grams protein, 38 grams carbohydrates, 22 grams fat

Snack

• 1-ounce cheese stick
• 10 whole grain crackers
• 1 cup red seedless grapes

Macronutrients: 385 calories, 12 grams protein, 60 grams carbohydrates, 13 grams fat

Dinner

• 1 cup brown rice
• 3 ounces grilled steak
• 1/3 cup black beans
• 1/4 cup guacamole
• 1/4 cup salsa

Macronutrients: 641 calories, 34 grams protein, 69 grams carbohydrates, 26 grams fat

Snack

• 1 ounce 70% dark chocolate
• Protein Shake: 1 scoop vanilla whey protein powder mixed with 1 cup unsweetened vanilla almond milk

Macronutrients: 314 calories, 28 grams protein, 14 grams carbohydrates, 16 grams fat

Daily Totals: 2,363 calories, 107 grams protein, 243 grams carbohydrates, 116 grams fat

A Word From Verywell

Planning a nutritious and balanced 7-day meal plan for muscle gain does not need to be difficult with a little bit of prep. Speak with a registered dietitian to get specific recommendations for your individual nutrition needs and health goals.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.