7 Day Meal Plan For Muscle Gain

Are you looking for a meal plan to help you build muscle? I’ve got you covered with this 7-day meal plan for muscle building. 

Why is nutrition important for building muscle? 

Nutrition is important for building muscle because food provides the body with the fuel and essential nutrients necessary to build and repair muscle tissues. Optimal muscle gain requires sufficient calories (maintenance or surplus) while providing the correct balance of macronutrients (proteins, fats, and carbohydrates), vitamins, and minerals. 

Do you need a meal plan to build new muscle? 

No, you do not need a meal plan to build muscle. However, gaining muscle requires consistently meeting your nutritional needs and providing enough calories to fuel muscle-building. A meal plan is a great way to ensure you get all the essential nutrients and calories needed for optimal results.

As a dietitian, when I create a meal plan, I like to ensure that it provides me with two servings of fruit, 3-5 servings of vegetables, lean protein (based on weight and goals), whole grains, and low-fat dairy.

When I first started lifting weights and trying to build muscle, I had to create a meal plan to ensure I hit my nutrition goals. As a dietitian, I do not think you NEED a meal plan. Rather, have a plan that ensures you regularly consume all five food groups, enough calories, and protein. 

About this 7-Day Meal Plan For Muscle Gain

A registered dietitian nutritionist designed this meal plan for muscle gain and aligned it with the current dietary recommendation. It includes seven example menus with recipe ingredients, directions, and nutrition information. 

Each sample meal plan strives to provide 15-30% of calories from protein, 45-65% carbohydrate, and 10-30% fat. In Addition, each menu includes foods from each of the five food groups: low-fat dairy, lean protein, whole grains, vegetables, and fruit. 

This meal plan was designed using Cronometer. Using this link, signup to Cronometer.com and save 10% on gold subscriptions.

7-Day Meal Plan For Muscle Gain

A registered dietitian nutritionist designed this meal plan which averages 2500 calories, 150 grams of protein, 300 grams of carbohydrates, 70 grams of fat, and 45 grams of fiber. Read more about what your macros should be to build muscle.

Day 1: Meal Plan

Breakfast: Protein Overnight Oats

Protein Overnight Oats

Ingredients: 

  • Rolled oats (80 g or 1/2 cup) 
  • 1% Milk (244 g or 1 cup) 
  • Greek yogurt (Low-fat) (140 g or ½ cup) 
  • Chia seeds (20 g or 2 tbsp) 
  • Mixed Frozen berries (100 g or 1 cup) 
  • Honey (44 g or 2 tbsp) 

Directions: Mix all ingredients in a jar and let sit in the refrigerator overnight. Stir well before consuming.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
77640 g121 g17 g17 g

Snack: Baby Carrots and Hummus

Ingredients: 

  • Baby carrots (200 g) 
  • Hummus (50 g or 3.25 tbsp) 
  • String cheese (28 g or 1 oz) 

Directions: Dip baby carrots in hummus and enjoy.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
1706 g30 g5 g8 g

Lunch: Avocado Turkey Sandwich on Whole Wheat Bread 

Ingredients: 

  • 2 slices whole wheat bread
  • 100g turkey breast
  • 50g avocado
  • 20g mustard
  • 1 large leaf of romaine lettuce
  • 1 small sliced tomato
  • 15g sliced onion 

Directions: Toast the bread, spread mustard, and layer on turkey breast, avocado, lettuce, tomato, and onion. Assemble the sandwich, and serve.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
52738 g55 g19 g14 g

Snack: Cottage Cheese with Pineapple Chunks

Ingredients: 

  • Cottage Cheese (200 g or 1.25 cup)
  • Pineapple Chunks (200 g or 1.5 cup)
  • Granola (28 g or 1 oz)
  • Honey (22 g or 1 tbsp) 

Directions: Enjoy cottage cheese and pineapple chunks in a bowl.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
48126 g66 g15 g5 g

Dinner: Grilled salmon with roasted potatoes & steamed broccoli 

Salmon meal

Ingredients: 

  • Rolled oats (80 g or 1/2 cup) 
  • 1% Milk (244 g or 1 cup) 
  • Van whey protein (31 g or 1 scoop)
  • Greek yogurt (Low-fat) (140 g or ½ cup) 
  • Chia seeds (10 g or 1 tbsp) 
  • Mixed Frozen berries (65 g or ½ cup) 
  • Honey (22 g or 1 tbsp) 

Directions: Preheat the oven to 425°F. Boil potatoes in water until slightly tender, then drain and toss with olive oil, rosemary, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes. Season salmon with salt and pepper, then grill for 4 minutes per side. Steam broccoli, and serve with grilled salmon and roasted potatoes.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
5233951 g20 g11 g

Day one: calorie and macronutrient summary

Calories: 2561
Protein:155 g
Carbohydrates:324 g
Fats:82 g
Fiber:55 grams

Day 2: Meal Plan

Breakfast: Breakfast egg and turkey bacon sandwich

Breakfast egg and turkey bacon sandwich

Ingredients: 

  • 2 slices of whole-grain bread (80 g)
  • 2 large eggs (100 g)
  • 3 slices of turkey bacon (45 g)
  • 1 slice of low-fat cheese (21 g)
  • Tomato, sliced (62 g)
  • 1 cup low fat milk (244 g)

Directions: Toast the bread, cook the eggs and turkey bacon, stack the ingredients, and enjoy.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
69758 g68 g22 g9 g

Snack: Greek Yogurt with granola & berries

Ingredients: 

  • Low-fat Greek yogurt (200 g)
  • 1 serving of Almonds (30 g )
  • 1 cup mixed berries (72 g)
  • Honey (22 g or 1 tbsp) 

Directions: Mix yogurt, almonds, and berries in a bowl and enjoy.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
39424 g64 g7 g6 g

Lunch: Chicken salad wrap

Ingredients: 

  • Cooked or canned chicken (100 g)
  • Diced celery (100 g or 1 cup)
  • Diced sweet onion (50 g or ¼ cup)
  • juice from freshly squeezed lemon 
  • Greek yogurt (81 g or ⅓ cup)
  • Salt and freshly ground black pepper to taste 
  • Whole-grain tortilla (61 g or one large)

Directions: Mix the chicken, greens, carrots, and dressing. Place the mixture on the tortilla, wrap, and enjoy.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
49545 g45 g17 g7 g

Snack: Trail Mix

Ingredients: 

  • 30 g almonds
  • 15 g dried cranberries

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
2206 g19 g15 g5 g

Dinner: Turkey & vegetable stir fry with brown rice

Ingredients: 

  • 150 g cooked ground turkey
  • 2 cups mixed veggies (e.g., broccoli, carrots, bell peppers) (180 g)
  • 1 cup cooked brown rice (195 g)
  • 2 tbsp low-sodium soy sauce (30 g)
  • 1 tbsp olive oil

Directions: Stir fry the turkey and vegetables with soy sauce in a pan. Serve over brown rice.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
69448 g86 g18 g12 g

Day 2: calorie and macronutrient summary

Calories: 2491
Protein:180 g
Carbohydrates:281 g
Fats:78 g
Fiber:39 grams

Day 3: Meal Plan

Breakfast: Scrambled Eggs with Vegetables and Oatmeal

Ingredients: 

  • 3 large eggs, scrambled (150 g)
  • Bell peppers (30 g)
  • Onions (30 g)
  • Tomatoes (30 g)
  • 1/3 cup of oatmeal (45 g)
  • 1/4 cup low-fat shredded cheese on top (28 g)
  • 1 cup sliced fruit, such as strawberries (150 g)

Directions: Heat a skillet, add oil, veggies, and cook until softened. Crack eggs, beat, and pour into skillet. Add cheese, serve with oatmeal and fruit. Enjoy!

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
57435 g55 g24 g10 g

Snack: Almond Butter and Jelly Sandwich 

Ingredients: 

  • 2 slices of whole-grain bread (90 g)
  • 2 tbsp almond butter (32 g)
  • 2 tbsp jelly (40 g)

Directions: Start by spreading two tablespoons of almond butter on each slice of bread. Then, spread two tablespoons of jelly over the almond butter. Place both slices together to make a sandwich, and enjoy! 

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
52317 g75 g20 g12 g

Lunch: Turkey Sandwich on Whole Wheat Bread 

Ingredients: 

  • 2 slices of whole wheat bread (90 g)
  • Sliced turkey breast (120 g)
  • 1 slice of low-fat cheese (28 g)
  • Lettuce, tomato, cucumber, and mustard or low-fat mayo for toppings 

Directions: To make a delicious sandwich, add sliced turkey, low-fat cheese, lettuce, tomato, cucumber, mustard or mayo between two pieces of whole wheat bread. Press gently and enjoy!
Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
47035 g64 g12 g15 g

Snack: Tuna Salad on Whole Grain Crackers 

Ingredients: 

  • 1/2 can (2.5 oz) of tuna (65 g)
  • 1 tbsp Greek yogurt (15 g)
  • Chopped celery (40 g)
  • Ten whole-grain crackers (50 g)

Directions: Start by draining and flaking the tuna from the can. Place it in a bowl and add the Greek yogurt, celery, and any other desired seasonings or ingredients. Mix well to combine all of the ingredients. Serve over ten whole-grain crackers for a delicious snack. Enjoy!

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
28623 g34 g7 g6 g

Dinner: Grilled Chicken and Vegetables with Quinoa

Ingredients: 

  • Chicken breast (200 g)
  • Mixed vegetables, such as broccoli, carrots, and zucchini, grilled or steamed (150 g)
  • Cooked quinoa (150 g)
  • Optional: Season chicken and vegetables with your choice of herbs and spices

Directions: Preheat grill to medium-high heat. Grill chicken for 7-10 mins until internal temp reaches 165°F. Add mixed veggies in the last 2-3 mins, and serve with cooked quinoa. Enjoy!

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
59873 g47 g13 g9 g

Day 3: calorie and macronutrient summary

Calories: 2452
Protein:181 g
Carbohydrates:275 g
Fats:76 g
Fiber:51 grams

Day 4: Meal Plan

Breakfast: Salmon toast with an egg 

Ingredients: 

  • Canned salmon (100g)
  • Two slices of whole-grain bread (90g)
  • Two large eggs (100g)
  • 1 tsp olive oil 5g (90g)
  • 1/4 avocado (34g)
  • 1 cup milk (244g)
  • 1/2 cup spinach (15g)
  • Two slices of tomato (30g)

Directions: Heat olive oil in a pan. Cook eggs & canned salmon. Toast bread & top with tomato slices. Spread avocado on toast. Add cooked eggs, salmon, spinach, & remaining tomato slices. Serve with milk.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
72554 g58 g31 g8 g

Snack: Beef jerky and dried fruit

Ingredients: 

  • Beef jerky (50g)
  • 100g Dried fruit (100g)
  • Large banana (150g)

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
56021 g128 g3 g11 g

Lunch: Tilapia wild rice and asparagus 

Ingredients: 

  • 1 1/3 filet Tilapia (200g)
  • 1 large Sweet potato (200g)
  • 5 spears of Asparagus (100g)
  • 2 tsp olive oil (10g)

Directions: Preheat the oven to 400°F. Bake the sweet potato for 40 mins. Cook tilapia 3-4 mins on each side, then add asparagus for 5 more mins. Serve with salt and pepper. Enjoy!

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
46446 g44 g12 g8 g

Snack: Roasted chickpeas and fresh fruit 

Ingredients: 

  • 2 oz Roasted chickpeas (50g)
  • 1 large apple (223g)
  • 1 oz string cheese (28g)

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
26911 g44 g7 g9 g

Dinner: Pork chops, green beans, and roast potatoes.

Ingredients: 

  • 6 oz Lean pork chops (175g)
  • 1.5 cups Green beans (150g)
  • One medium Potato (200g)
  • 2 tsp Olive oil (10g)

Directions: Preheat the oven to 400°F. Rub pork chops with olive oil, salt, and pepper. Put in an ovenproof dish with diced potatoes. Roast for 25-30 mins. Add green beans for last 10 mins. Serve with salt and pepper. Enjoy!

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
46342 g46 g13 g9 g

Day 4: calorie and macronutrient summary

Calories: 2480
Protein:173 g
Carbohydrates:318 g
Fats:68 g
Fiber:44 grams

Day 5: Meal Plan

Breakfast: Blueberry Banana Smoothie 

Ingredients: 

  • Greek yogurt (low-fat) (100g or 1/2 cup) 
  • Banana (100g) 
  • Blueberries (100 g or ¾ cup) 
  • Oats (60 g or ½ cup) 
  • 1% milk (244 g or 1 cup) 

Directions: Add ingredients to the blender and blend until smooth. 

I made a list of 40 high calorie smoothies for weight gain. If your dont like this blueberry smoothie, go check out that list of smoothies.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
60530 g110 g8 g11 g

Snack: Mixed nuts with dried fruit 

Ingredients: 

  • Cashews (30 g) 
  • Raisins (30 g) 

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
2556 g32 g13 g3 g

Lunch: Baked salmon, with rice medley 

Ingredients: 

  • Salmon (150 g) 
  • Brown rice (200 g) 
  • Cherry tomatoes (50 g) 
  • Red onion (50 g) 
  • Cucumber (50 g) 
  • Avocado (50 g) 
  • Vinaigrette (2 tbsp ) 

Directions: Preheat the oven to 350°F. Bake salmon on a greased sheet for 20 mins. Cook brown rice per instructions. Combine rice with chopped veggies and vinaigrette. Serve with salmon.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
65839 g71 g22 g9 g

Snack: Apple slices with almond butter

Apple and almond butter

Ingredients: 

  • One large apple 
  • Almond butter (2 tbsp)

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
3087 g37 g18 g9 g

Dinner: Turkey burgers

Ingredients: 

  • Ground turkey (125g)
  • Whole wheat bun (57g)
  • Low-fat swiss cheese (30g) 
  • Sweet potato (150g)
  • Cucumber (50g)
  • Tomatoes (50g)
  • Lettuce (40g)
  • Ketchup (1 tbsp)
  • Mustard (1 tsp)

Directions: Preheat the oven to 400°F. Shape turkey into patties and bake for 15 min. Slice sweet potato into fries, bake for 20 min. Assemble burgers with patty, Swiss cheese, and tomato on a bun.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
69855 g72 g22 g11 g

Day 5: calorie and macronutrient summary

Calories: 2523
Protein:137 g
Carbohydrates:328 g
Fats:89 g
Fiber:55 grams

Day 6: Meal Plan

Breakfast: Greek yogurt bowl 

Ingredients: 

  • Greek yogurt (200 g or 1 cup)
  • Mix Berries (126g or 1 cup)
  • Granola (57 g or 1/2 cup)
  • Honey (50 g or 2 tbsp)

Directions: Combine Greek yogurt with chopped strawberries and granola. Drizzle honey on top.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
57927 g107 g7 g7 g

Snack: Edamame with a pinch of sea salt

Ingredients: 

  • 130 g edamame (130 g or ⅓ cup)

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
18118 g13g8 g8 g

Lunch: Cowboy chicken salad 

Ingredients: 

  • Cooked skinless chicken breast (150 g or 1 cup)
  • Canned black beans (50 g or 0.25 cups)
  • Canned corn (50 g or 0.25 cups)
  • Tomatoes (50 g or 0.25 cups)
  • Red onion (50 g or 0.25 cups)
  • Avocado (50 g or 0.33 cup)
  • White rice (150 g or 1 cup)
  • Salsa (60 g or 0.25 cups)
  • Shredded cheese (28 g) 

Directions: Combine chopped cooked chicken, black beans, corn, and chopped lettuce in a large salad bowl.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
82666 g85g26 g15 g

Snack: Rice cakes topped with almond butter and sliced banana 

Ingredients: 

  • Rice Cakes (2)
  • Almond Butter (31 g or 2 tbsp) 
  • 1 Sliced Banana 
  • Honey (44 g or 2 tbsp)

Directions: Make a snack with rice cakes, almond butter, and sliced banana. Add honey for sweetness. Enjoy!

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
54510 g94 g18 g8 g

Dinner: Lemon pepper cod, potato, and broccoli 

Ingredients: 

  • Fresh cod (150 g or one fillet)
  • Lemon juice (15 g or 1 tbsp)
  • Baked potatoes (200 g or 1 cup)
  • 100 g boiled broccoli (100 g or 1 cup)
  • 10 g olive oil (10 g or 2 tbs)
  • Black pepper to taste 

Directions: Marinate cod with lemon juice, black pepper, and olive oil. Grill or bake until fully cooked. Serve with boiled potatoes and broccoli. Enjoy!

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
36135 g32 g12 g9 g

Day 6: calorie and macronutrient summary

Calories: 2492
Protein:156 g
Carbohydrates:330 g
Fats:71 g
Fiber:47 grams

Day 7: Meal Plan

Breakfast: Bagel breakfast sandwich 

Breakfast bagel sandwich

Ingredients: 

  • Whole-grain bagel (105g)
  • Low-fat cream cheese (60g, 2.5 tbsp)
  • Turkey breast (75g, 4 oz)
  • Tomato slices (50g, 2-3 slices)
  • Spinach (40g, 1 cup)

Directions: start by toasting a whole-grain bagel. Spread of cream cheese onto the toasted bagel. Top with sliced turkey breast, tomato slices, and some fresh spinach. Enjoy!

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
56828 g60 g27 g8 g

Snack: Banana cheese stick and almonds 

Ingredients: 

  • Banana (100g or one large)
  • Low-fat cheese stick (21g, 1 oz)
  • Almonds (28g or 1 oz)

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
36714 g39 g20 g7 g

Lunch: Chipotle bowl 

Chipotle bowl

Ingredients: 

  • White rice (150g, 1 cup, cooked)
  • Chicken breast (150g, 4oz)
  • Black beans (130g, 3/4 cup)
  • Corn (80g, 1/2 cup)
  • Avocado (50g, 1/3 unit)
  • Salsa (50g, 1/4 cup)

Directions: Cook white rice, then brown chicken. Add black beans, corn, and salsa. Serve over rice with avocado garnish. Enjoy!

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
88664 g127 g16 g17 g

Snack: Cottage cheese and peaches  

Ingredients: 

  • Low-fat cottage cheese (125g, 1/2 cup) 
  • Sliced peaches (200g or 2t) 
  • Honey (30ml, 2 tbsp)

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
30815 g60 g3 g3 g

Dinner: Chicken stir-fry with brown rice

Ingredients: 

  • Brown rice (150g, 1 cup, cooked)
  • Skinless chicken breast (100g, 1 unit)
  • Yellow bell pepper (75g)
  • Red bell pepper (75g)
  • Onion (60g)
  • Broccoli (90g)
  • Soy sauce (15ml, 1 tbsp)

Directions: Cook brown rice and saute cubed chicken with bell peppers, onion, and broccoli. Add soy sauce and serve over rice.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
39744 g45 g18 g7 g

Day 7: calorie and macronutrient summary

Calories: 2638
Protein:167 g
Carbohydrates:338 g
Fats:77 g
Fiber:40 grams

How many calories should I eat to build muscle? 

The Dietary Guidelines For Americans suggest that adult women should consume between 1800 – 2200 calories per day, and adult men need 2400 – 2800 calories. This assumes that they are living a moderately active lifestyle.

Based on current evidence, eating at maintenance calories or in a caloric surplus of 5-10%, depending on your current body composition, provides the most optimal environment for building muscle. (Study)

Generally speaking, a moderately active female needs between 2000-2500 calories and a male 2500-3400. The meal plan falls within a broad spectrum of calories, with women at the higher end and men at the lower end of the range.

Read more about How many calories should I eat to build muscle? Where I help you uncover how to calculate calories for building muscle.

Conclusion

That sums up the 7 day meal plan for muscle gain. If you enjoyed this meal plan be sure to let me know in the comments. If you did not find what you are looking for I have several other meal plans available for free, check out the list below.

Other meal plans and diet plans

Calorie deficit meal plans: 1300 calorie meal plan, 1400 calorie meal plan, 1500 calorie meal plan, 1600 calorie meal plan, 1700 calorie meal plan, 1800 calorie meal plan, 1900 calorie meal plan, 2100 calorie meal plan, 2200 calorie meal plan and 2300 calorie meal plan, Calorie Deficit Diet.

Calorie surplus meal plans: 2400 calorie meal plan, 2500 calorie meal plan, 2600 calorie meal plan, 2700 calorie meal plan, 3000 calorie meal plan, 3100 calorie meal plan, 3200 calorie meal plan, 3300 caloire meal plan, 3500 calorie meal plan 4000 calorie meal plan.

Disclaimer

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.

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