Building muscle isn’t just about what you do in the gym. It’s also about what you do at the kitchen table. 

When you’re hitting the weights, you create a reason for your muscles to grow. This meal plan gives your body the fuel and building blocks to recover from those workouts and come back stronger.

Using this 7-day meal plan for muscle gain, you’ll get balanced meals and snacks that make it easier to hit your daily targets: enough protein, enough carbs for training energy, and healthy fats to support overall health.

It’s designed with beginners in mind, but you can easily scale it up by increasing portions, if you need more calories to keep gaining.

How Nutrition Helps You Build Muscle

Muscle growth, also known as hypertrophy, happens when your body builds more muscle than it breaks down over time. 

Strength training provides the signal by causing microscopic tears in muscle fibers, but nutrition determines whether your body has the resources to repair that tissue and build it back stronger.

In the next section, we’ll break down how the foods you eat, especially your overall calories, protein, carbs, and fats, can support muscle growth, workout performance, and recovery.

Calories Drive Growth

To gain muscle, most people do best with a small calorie surplus. This means you eat a bit more than your body typically needs to maintain your current weight.

That “maintenance” level is simply the amount of calories you can eat while your weight stays about the same over time. When you consistently eat slightly above that level, your body has extra energy to recover from training and support muscle growth.

A practical target for a calorie surplus is about 10 to 20% above maintenance. If you want an easy way to start, add 200 to 300 calories per day to your usual intake. 

For example, if you typically maintain your weight around 2,400 calories, a muscle-building target might be 2,650 to 2,900 calories.

Protein Builds and Repairs Muscle

Protein is the nutrient your body uses to repair muscle tissue after training and build it back stronger. 

It’s made up of smaller units called amino acids. You can think of them as the “building blocks” your muscles need during recovery. 

One amino acid you’ll often hear about is leucine, because it helps kick-start the process your body uses to build new muscle.

A practical daily target for muscle growth is 1.6 to 2.2 grams of protein per kilogram of body weight (roughly 0.8 to 1.0 grams per pound). For example, if you weigh 170 lbs (77 kg), that’s about 125 to 170 grams of protein per day.

Your total daily protein matters most, but it’s usually easier to hit (and supports recovery well) when you spread it across the day. A simple approach is to try to eat around 25 to 35 grams per meal, 3 to 4 times per day, adjusted for your appetite and body size.

Carbohydrates Fuel Training (and Recovery)

Carbohydrates are one of your body’s main sources of training fuel. When you eat carbs, your body breaks them down into glucose and stores extra glucose in your muscles as glycogen. Glycogen is the energy your body relies on for demanding work like strength training, especially repeated sets and higher-volume sessions.

A practical daily range for many people who lift regularly is 3 to 5 grams of carbs per kilogram of body weight (about 1.4 to 2.3 grams per pound). If you train hard, do higher-volume sessions, or add cardio, you’ll often do better closer to the higher end.

Many people also feel best when they include faster-digesting carbs closer to workouts (before or after) and slower-digesting carbs at regular meals to help keep energy steady throughout the day.

Fat Supports Hormones

Dietary fat isn’t something to avoid when you’re trying to build muscle. It supports hormone production, helps your body absorb fat-soluble vitamins (A, D, E, and K), and can make meals more satisfying, which is important for staying consistent with your overall eating plan.

A useful target for most people is 0.6–1.0 grams of fat per kilogram of body weight per day (about 0.25–0.45 grams per pound), or roughly 20–35% of your total daily calories.

An ideal gym diet plan for muscle gain prioritizes mostly unsaturated fats (especially monounsaturated and omega-3s), keeps saturated fat in moderation, and avoids trans fats.

7-Day Meal Plan for Muscle Gain

This 7-day meal plan is designed to make muscle-building nutrition feel simple and doable. 

Instead of relying on extreme rules or “perfect” eating, it focuses on balanced, repeatable meals that help you train hard, recover well, and stay consistent throughout the week.

You’ll find a mix of satisfying breakfasts, lunches, dinners, and snacks that keep protein steady, include enough carbs to support workout performance, and add healthy fats for overall health and fullness without making it feel like you’re stuck on a special diet.

If you’re actively trying to build muscle, aim for the following approximate calories and macros:

• Calories: 2,400–2,600 kcal

• Protein: 140–160 g

• Carbohydrates: 270–320 g

• Fat: 75–90 g

The plan below is built to help you land in that range most days, with simple portions and easy swaps when needed.

You can find more inspiration in our guide to nutrition for muscle gain. 

Day 1

Breakfast

• Greek yogurt — 1½ cups (≈360 g, nonfat)

• Rolled oats — ¾ cup dry (≈60 g)

• Blueberries — ¾ cup (≈110 g)

• ~550 kcal | Protein: 34 g | Carbs: 75 g | Fat: 13 g

Snack

• Apple — 1 medium (≈180 g)

• Peanut butter — 2 tablespoons (32 g)

• ~285 kcal | Protein: 7 g | Carbs: 28 g | Fat: 16 g

Lunch

• Chicken thigh, cooked, skinless — 1 medium (≈150 g)

• Brown rice — 1½ cups cooked (≈300 g)

• Broccoli — 1 cup cooked (≈155 g)

• ~675 kcal | Protein: 45 g | Carbs: 90 g | Fat: 15 g

Snack

• Protein powder — 1 scoop mixed with water

• Almonds — ¼ cup (≈30 g)

• ~460 kcal | Protein: 35 g | Carbs: 40 g | Fat: 18 g

Dinner

• Salmon, cooked — 5 oz (≈140 g)

• Sweet potato — 1 large (≈180 g)

• Mixed salad greens — 2 cups

• Olive oil — 1½ tablespoons (≈20 g)

• ~625 kcal | Protein: 40 g | Carbs: 60 g | Fat: 25 g

DAILY TOTAL:

• ~2,600 kcal | Protein: ~161 g | Carbs: ~293 g | Fat: ~87 g

Day 2

Breakfast

• Eggs, scrambled — 3 large

• Whole-grain bread — 2 slices (≈70 g total)

• Avocado — ½ medium (≈75 g)

• ~635 kcal | Protein: 32 g | Carbs: 55 g | Fat: 32 g

Snack

• Cottage cheese (2%) — 1¼ cups (≈280 g)

• Pineapple — ¾ cup (≈125 g)

• ~275 kcal | Protein: 30 g | Carbs: 30 g | Fat: 4 g

Lunch

• Whole-wheat tortilla — 1 large (≈70 g)

• Turkey breast, cooked — 5 oz (≈140 g)

• Cheddar cheese — 1 oz (≈28 g)

• Mixed vegetables — 1 cup

• ~620 kcal | Protein: 40 g | Carbs: 70 g | Fat: 20 g

Snack

• Banana — 1 medium (≈120 g)

• Greek yogurt — ¾ cup (≈170 g)

• ~355 kcal | Protein: 20 g | Carbs: 55 g | Fat: 6 g

Dinner

• Lean beef, cooked — 5 oz (≈140 g)

• White rice — 1¼ cups cooked (≈250 g)

• Mixed vegetables — 1 cup cooked

• ~710 kcal | Protein: 45 g | Carbs: 83 g | Fat: 22 g

DAILY TOTAL:

• ~2,600 kcal | Protein: ~167 g | Carbs: ~293 g | Fat: ~84 g

Day 3

Breakfast

• Rolled oats, cooked with milk — 1 cup oats + 1 cup 2% milk

• Chia seeds — 1 tablespoon (12 g)

• Strawberries — ¾ cup (≈115 g)

• ~515 kcal | Protein: 25 g | Carbs: 70 g | Fat: 15 g

Snack

• Protein powder — 1 scoop mixed with water

• Rice cakes — 3 plain cakes

• ~345 kcal | Protein: 30 g | Carbs: 45 g | Fat: 5 g

Lunch

• Canned tuna in water, drained — 5 oz (≈140 g)

• Whole-grain bread — 2 slices (≈70 g)

• Light mayonnaise — 1 tablespoon

• ~470 kcal | Protein: 40 g | Carbs: 50 g | Fat: 12 g

Snack

• Trail mix — ½ cup (≈55 g)

• ~360 kcal | Protein: 10 g | Carbs: 30 g | Fat: 22 g

Dinner

• Chicken thighs, cooked, skinless — 2 medium (≈250 g total)

• Quinoa — 1¼ cups cooked (≈230 g)

• Green beans — 1 cup cooked

• ~740 kcal | Protein: 45 g | Carbs: 85 g | Fat: 25 g

DAILY TOTAL: 

• ~2,430 kcal | Protein: ~150 g | Carbs: ~280 g | Fat: ~79 g

Day 4

Breakfast

• Milk (2%) — 1½ cups (≈360 ml)

• Banana — 1 large (≈135 g)

• Rolled oats — ½ cup dry (≈40 g)

• Protein powder — 1 scoop

• ~570 kcal | Protein: 40 g | Carbs: 75 g | Fat: 12 g

Snack

• Hard-boiled eggs — 2 large

• Orange — 1 medium (≈130 g)

• ~210 kcal | Protein: 12 g | Carbs: 18 g | Fat: 10 g

Lunch

• Lentils, cooked — 1½ cups (≈300 g)

• Mixed vegetables — 1 cup cooked

• Feta cheese — 1½ oz (≈40 g)

• Olive oil — 1 teaspoon

• ~580 kcal | Protein: 30 g | Carbs: 75 g | Fat: 18 g

Snack

• Greek yogurt — 1 cup (≈245 g)

• Granola — ½ cup (≈55 g)

• ~410 kcal | Protein: 25 g | Carbs: 55 g | Fat: 10 g

Dinner

• Pork chop, cooked — 6 oz (≈170 g)

• Mashed potatoes — 1¼ cups (≈260 g)

• Brussels sprouts — 1 cup cooked

• ~670 kcal | Protein: 45 g | Carbs: 60 g | Fat: 28 g

DAILY TOTAL: 

• ~2,440 kcal | Protein: ~152 g | Carbs: ~283 g | Fat: ~78 g

Day 5

Breakfast

• Whole-grain bagel — 1 medium

• Smoked salmon — 4 oz (≈115 g)

• Cream cheese — 1 tablespoon (≈15 g)

• Orange — 1 medium

• ~600 kcal | Protein: 38 g | Carbs: 70 g | Fat: 18 g

Snack

• Protein powder — 1 scoop mixed with water

• Granola — ⅓ cup (≈35 g)

• ~330 kcal | Protein: 28 g | Carbs: 35 g | Fat: 8 g

Lunch

• Shrimp, cooked — 6 oz (≈170 g)

• Jasmine rice — 1½ cups cooked (≈300 g)

• Mixed vegetables — 1½ cups cooked

• Sesame oil — 2 teaspoons

• ~650 kcal | Protein: 45 g | Carbs: 85 g | Fat: 16 g

Snack

• Hummus — ⅓ cup (≈80 g)

• Whole-wheat pita — 1 medium

• ~360 kcal | Protein: 12 g | Carbs: 45 g | Fat: 16 g

Dinner

• Turkey meatballs — 6 oz cooked (≈170 g)

• Whole-wheat pasta — 2 cups cooked (≈280 g)

• Marinara sauce — ¾ cup

• Olive oil (drizzle) — 1 teaspoon

• ~650 kcal | Protein: 40 g | Carbs: 75 g | Fat: 18 g

DAILY TOTAL:

• ~2,590 kcal | Protein: ~163 g | Carbs: ~310 g | Fat: ~76 g

Day 6

Breakfast

• Cottage cheese (2%) — 1 cup (≈225 g)

• Whole-grain cereal — 1½ cups

• Peach — 1 medium

• Walnuts — 1 tablespoon (≈10 g)

• ~560 kcal | Protein: 35 g | Carbs: 70 g | Fat: 18 g

Snack

• Beef jerky — 1½ oz (≈40 g)

• Pretzels — 1 oz (≈28 g)

• ~260 kcal | Protein: 16 g | Carbs: 28 g | Fat: 6 g

Lunch

• Chicken breast, cooked — 5 oz (≈140 g)

• Rice — 1½ cups cooked (≈300 g)

• Black beans — ½ cup

• Salsa — ½ cup

• Guacamole — 2 tablespoons

• ~720 kcal | Protein: 50 g | Carbs: 95 g | Fat: 18 g

Snack

• Kefir (plain/low-fat) — 1 cup (≈240 ml)

• Banana — 1 medium

• ~300 kcal | Protein: 12 g | Carbs: 50 g | Fat: 4 g

Dinner

• Tempeh, cooked — 6 oz (≈170 g)

• Basmati rice — 1¼ cups cooked (≈250 g)

• Mixed vegetables — 1½ cups cooked

• Curry sauce (light coconut-based) — ½ cup

• ~720 kcal | Protein: 35 g | Carbs: 75 g | Fat: 30 g

DAILY TOTAL:

• ~2,560 kcal | Protein: ~148 g | Carbs: ~318 g | Fat: ~76 g

Day 7

Breakfast

• Chia seeds — 3 tablespoons (≈36 g)

• Milk (2%) — 1 cup (≈240 ml)

• Protein powder — ½ scoop

• Mango — 1 cup (≈165 g)

• ~560 kcal | Protein: 28 g | Carbs: 60 g | Fat: 22 g

Snack

• Edamame (shelled) — 1 cup (≈155 g)

• ~190 kcal | Protein: 18 g | Carbs: 14 g | Fat: 8 g

Lunch

• Lean roast beef — 5 oz (≈140 g)

• Whole-grain bread — 2 slices (≈70 g)

• Mustard — 1 tablespoon

• Side fruit — 1 medium

• ~600 kcal | Protein: 45 g | Carbs: 65 g | Fat: 18 g

Snack

• Cheese (part-skim) — 1½ oz (≈40 g)

• Whole-grain crackers — 1½ oz (≈40 g)

• ~350 kcal | Protein: 15 g | Carbs: 35 g | Fat: 18 g

Dinner

• Cod, cooked — 6 oz (≈170 g)

• Couscous — 1¾ cups cooked (≈300 g)

• Vegetables — 1½ cups cooked

• Olive oil — 2 teaspoons

• ~720 kcal | Protein: 45 g | Carbs: 105 g | Fat: 18 g

DAILY TOTAL:

• ~2,420 kcal | Protein: ~151 g | Carbs: ~279 g | Fat: ~84 g

How to Use This Gym Diet Plan for Muscle Gain

This meal plan is meant to be a practical template you can follow and adjust, not necessarily a strict set of rules. 

Use it to stay consistent with your calories and macros, support your workouts, and make muscle-building nutrition feel automatic. 

The tips below will help you fit the plan to your schedule, track progress, and make small changes when your results stall.

Stick to a steady meal rhythm.

Try to eat every 3 to 4 hours so your body has a consistent supply of energy and protein throughout the day. 

This doesn’t have to be rigid. Think in terms of 3 meals plus 1 to 2 snacks that you can repeat most days.

Build meals around protein, then add carbs and fats.

Start by making sure each meal includes a solid protein source. 

From there, add carbohydrates to support training performance and recovery, and include healthy fats for fullness and overall health.

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Adjust portions based on progress.

If your weight isn’t trending up after 2 to 3 weeks, increase portions slightly (or add a small snack) to raise your daily intake by about 100 to 200 calories. 

Muscle gain is a slow process and small changes are usually enough to see results.

Pair the plan with progressive strength training.

Nutrition supports muscle growth, but training provides the stimulus. 

Aim to follow a structured program and gradually increase reps, weight, or total volume over time so your body has a reason to adapt.

Prioritize sleep for recovery.

Recovery is when growth happens. 

Most people do best with 7 to 9 hours of sleep per night, which supports muscle repair, performance, and appetite regulation.

Lean Muscle Meal Plan: Make it Yours

If you’re consistent with workouts but your eating feels random, this 7-day meal plan for muscle gain gives you structure.

It gives you a week of meals that quietly do the heavy lifting in the background with steady protein, enough fuel to train hard, and portions that are easy to adjust without starting over.

Run it for a couple of weeks, pay attention to what happens in the gym (energy, reps, strength) and on the scale, then make one small change at a time.