8 Week Muscle Building Diet

Are you looking for an 8-week muscle-building nutrition and meal plan? You are in the right place. This blog post collects my 8-week muscle-building meal plans.

I created, tested, and used each one of these meal plans during my 2024 building phase. The goal was to create meal plans that provided a calorie surplus, high protein and met all my vitamin, mineral, fiber, and antioxidant requirements.

I am Noah, a registered dietitian, nutritionist, and weight loss coach.

Week One Meal Plan

2684 calorie meal plan By Noah Quezada RDN

2684 Calorie Meal Plan

Meal plan outline:

  • Meal One: Strawberry Banana Smoothie
  • Meal Two: Bagel Avocado Egg Cheese Sandwich 
  • Meal Three: Slow Cooker Seasoned Chicken, Potatoes and Green Beans
  • Meal Four: Protein + Sweet potato and broccoli
  • Pre-workout Snack: Fruit Cup + Honey Nut Cheerios
  • Before Bed: Casein Protein + Chocolate Milk 

Week Two Meal Plan

2793 Calorie Meal Plan

2793 Calorie Meal Plan

Meal plan outline:

  • Meal 1: Strawberry Banana Protein Smoothie
  • Meal 2: English Muffin Breakfast Sandwich
  • Meal 3: Mediterranean Chicken Salad With Turmeric Rice
  • Meal 4: Protein + Sweet potato and Regular Potato and Broccoli
  • Pre-workout nutrition: Honey Nut Cheerios Milk and Apple Juice
  • Before bed: 1 % Chocolate Milk with Casein Protein 

Week Three Meal Plan

2994 calorie meal plan

2994 Calorie Meal Plan

Meal plan outline:

  • Meal 1: Blueberry Peanut Butter Smoothie 
  • Meal 2: Breakfast Sandwich + Apple Juice
  • Meal 3: Egg Roll In a Bowl + Rice
  • Meal 4: Protein + Sweet Potato and Regular Potato and Broccoli
  • Pre-workout nutrition: Cheerios with Milk and Honey 
  • Before bed: Casein Protein with Chocolate Milk

Week Four Meal Plan

3304 calorie meal plan

3304 Calorie Meal Plan

Meal plan outline:

  • Meal 1: Strawberry banana smoothie with, peanut butter, chia seeds, protein powder, and creatine
  • Meal 2: Breakfast sandwich with eggs, tomato, cheese, spinach
  • Meal 3: Crockpot chicken pasta ziti
  • Meal 4: Protein + Carb + Veggie 
  • Pre-workout nutrition: Cereal with milk – Extra carbohydrates honey 
  • Evening Snack: Ice cream
  • Before bed: Chocolate milk with casein protein powder. 

Week Five Meal Plan

3417 Calorie meal plan

3417 Calorie Meal Plan

Meal plan outline:

  • Meal One: Strawberry banana, peanut butter, protein, smoothie with Chia seeds and oats
  • Meal Two: Bagel Breakfast sandwich with eggs, tomato, cheese, spinach
  • Meal Three: Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans (Meal prep)
  • Meal Four: Salmon, Tilapia, Asparagus, Sweet Potato and Regular Potato
  • Before Bed: Casein Protein and Chocolate Milk
  • Pre-workout: Cereal with milk, berries and honey
  • Evening Treat: Tillamook Ice Cream

Week Six Meal Plan

3345 Calorie Meal Plan For Building Muscle.

3345 Calorie Meal Plan

Meal plan outline:

  • Meal 1: Blueberry Banana Peanut Butter Smoothie 
  • Meal 2: English Muffin Breakfast Sandwich 
  • Meal 3: Crock Pot Chicken Pot Pie
  • Meal 4: Protein + Turmeric Garlic Rice + Steamed Veggies 
  • Pre-workout nutrition: Cheerios with honey and milk
  • Evening Treat: Ice cream
  • Before bed: Casein protein with 1% chocolate milk.

Week Seven Meal Plan

3325 Calorie Meal Plan

3325 Calorie Meal Plan

Meal plan outline:

  • Meal One: High Protein Avocado Toast
  • Meal Two: Blueberry And Peanut Butter Oatmeal
  • Meal Three: Slow Cooker Pesto Ranch Chicken
  • Meal Four: Protein + Asparagus + White Potato
  • Pre-workout Snack: Rice Cake’s And Banana
  • Before Bed: Casein Protein With Chocolate Milk
  • Evening treat: Ice Cream

Week Eight Meal Plan

High Protein Calorie Surplus Meal Plan 3211 Calories

3211 Calorie Meal Plan

Meal plan outline:

  • Meal One: Peanut butter and Jelly Oat Bake 
  • Meal Two: Bagel Avocado Breakfast Sandwich
  • Meal Three: Crockpot Green Chili, Cheese, and Rice
  • Meal Four: Protein + Asparagus + White Potato
  • Pre-workout Snack: Cereal and Milk 
  • Before Bed: Casein Protein With Chocolate Milk
  • Evening treat: Ice Cream

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.