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7 day meal plan for muscle gain
Why Diet is important for Muscle Gain
Whenever it comes to gaining muscle, people start focusing on things like heavy exercises, hard training, and weight lifting.
Although, all these things are important, but more important is that follow a good diet plan.
A good diet plan plays an important role in your muscle growth journey. A lot of nutrition is required for muscle growth, such as (proteins, vitamins, carbohydrates, healthy fats, and many types of minerals) and you can get all these by following a diet plan
How many calories should you include in your diet
To build muscle, you need to be in a calorie surplus, which means eating more calories than your body burns daily. This extra energy gives your body the fuel to repair muscle tissues and create new muscle mass.
For men, a good starting point is 2,500–3,000 calories per day (depending on activity level, weight, and training intensity).
For women, the range is usually 1,800–2,200 calories per day for muscle gain.
A simple rule of thumb is to eat about 250–500 calories more than your maintenance level (the calories you need to maintain your current weight). This helps you gain muscle steadily without gaining too much fat.
Track your progress weekly. If you’re not gaining weight after 2–3 weeks, increase your daily intake by another 200–300 calories.
What types of foods should you include in your diet?
For effective muscle gain, your diet should be rich in protein, complex carbohydrates, healthy fats, and micronutrients. Each food group plays a unique role in building and maintaining muscle mass.
- protein – rich foods
Chicken, turkey, fish, eggs,
Paneer, tofu, Greek yogurt, milk
Lentils, chickpeas, beans - Complex Carbohydrates
Brown rice, quinoa, oats
Whole wheat bread, sweet potatoes
Fruits like bananas, apples, and berries
- Healthy Fats
Nuts (almonds, walnuts, cashews)
Seeds (chia, flax, pumpkin seeds)
Olive oil, avocado, peanut butter
- Green vegetables
Spinach, broccoli, kale, carrots, Bell peppers, tomatoes, cucumbers
- Hydration (Often Overlooked)
Plenty of water
Coconut water, lemon water for electrolytes
Foods that we should avoid
While eating enough calories is important for muscle gain, not all calories are good for you. Choosing the wrong foods can lead to fat gain, low energy, or slower recovery. Here are some foods you should limit or avoid:
- Sugary Foods and Drinks
- Deep-Fried and Greasy Foods
- Highly Processed Foods
- . Excess Alcohol
- junk foods
7 days meal plan for muscle gain
Here we have brought a diet plan, for you for the whole week, if you add it to your daily routine, then you will get help in gaining muscle.
Monday
Breakfast: Oats with milk, banana, peanut butter (Veg/Non-Veg: add boiled eggs)
Snack: Handful of almonds + whey protein shake
Lunch: Grilled chicken breast / Paneer tikka, brown rice, spinach
Snack: Greek yogurt with berries
Dinner: Salmon / Grilled tofu, quinoa, broccoli
Tuesday
Breakfast: Scrambled eggs / Besan chilla, whole wheat toast, orange
Snack: Banana + handful of walnuts
Lunch: Chicken curry / Rajma, brown rice, salad
Snack: Protein smoothie (milk, banana, oats, peanut butter)
Dinner: Grilled fish / Paneer bhurji, sweet potato, green beans
Wednesday
Breakfast: Protein pancakes topped with honey + boiled eggs / sprouts salad
Snack: Apple slices with peanut butter
Lunch: Lean chicken / Chana masala, roti, cucumber salad
Snack: Cottage cheese cubes / Tofu with dry fruits
Dinner: Turkey breast / Dal with quinoa + sautéed veggies
Thursday
Breakfast: Smoothie (milk, oats, banana, chia seeds, whey)
Snack: Boiled eggs / Roasted chickpeas
Lunch: Fish curry / Mix dal, rice, spinach sabzi
Snack: Greek yogurt with flax seeds
Dinner: Grilled chicken / Paneer curry, brown rice, broccoli
Friday
Breakfast: Poha with veggies + boiled eggs / soya chunks
Snack: Handful of cashews + banana shake
Lunch: Chicken biryani (brown rice) / Rajma chawal with salad
Snack: Protein bar / Sprout salad
Dinner: Grilled salmon / Palak paneer, quinoa, beans
Saturday
Breakfast: Omelette with veggies / Moong dal chilla, whole wheat toast
Snack: Dry fruits + whey protein
Lunch: Chicken breast with roti + stir-fried veggies / Dal, rice, bhindi
Snack: Peanut butter sandwich (brown bread)
Dinner: Fish tikka / Soya curry, sweet potato, salad
Sunday
Breakfast: Smoothie bowl (yogurt, oats, banana, dry fruits)
Snack: Handful of mixed nuts + boiled eggs / sprouts
Lunch: Grilled chicken / Paneer bhurji, brown rice, salad
Snack: Greek yogurt with honey + chia seeds
Dinner: Chicken curry / Mix dal, quinoa, roasted veggies
While a balanced diet should always be your first priority, supplements can be a helpful addition if you struggle to meet your daily nutrition needs through food alone. They provide convenience and ensure your body gets the right nutrients at the right time. Here are some of the most effective supplements for muscle gain:
1. Whey Protein
A fast-digesting protein source that helps in muscle repair and recovery after workouts.
Easy to add to shakes, smoothies, or even oats.
2. Creatine Monohydrate
Increases strength, endurance, and workout performance.
Helps muscles store more energy, making training sessions more effective.
3. BCAAs (Branched-Chain Amino Acids)
Support muscle recovery and reduce soreness.
Best for people training at high intensity.
4. Omega-3 Fatty Acids (Fish Oil/Flaxseed Oil)
Reduces inflammation and supports joint health.
Helps in faster recovery between workouts.
5. Multivitamins
Fill nutritional gaps in your diet.
Ensure your body gets essential vitamins and minerals for energy and recovery.
Supplements are not a replacement for whole foods. Think of them as a boost, not the foundation of your diet. Always consult a professional before adding new supplements to your routine.
Pro Tips for This Meal Plan:
Drink 3–4 liters of water daily for hydration.
Include pre-workout snacks (banana, oats, peanut butter toast) and post-workout protein (shake, eggs, or paneer) for better results.
Adjust portion sizes depending on your calorie goal (maintenance + 300–500 kcal surplus).
Final thought
Gaining muscle is a journey that requires the right mix of training, nutrition, and consistency. While workouts break down your muscles, it’s your diet that helps them rebuild stronger and bigger. This 7-day meal plan gives you a practical roadmap to follow, but remember, results don’t come overnight. Stay patient, adjust your calorie intake as needed, and focus on eating clean, nutrient-rich foods. With dedication and the right diet, you’ll not only gain muscle but also improve your overall strength, energy, and health.
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