Last Updated on March 1, 2023 by TheMealPrepNinja

A 7 Day Plan to Get You Started

Every time you’re attempting to build muscle mass, what you eat is just as important as working out in the gym. A 7-day meal plan for muscle gain can prove to be hectic if you don’t comprehend the science behind it.

If you would like to gain muscle mass while you lose fat, you ought to have a diet plan that will assist you have more quality meals. All the meals you take must include nutrients that will help you bulk up as you want.

As a matter of fact, you must have a surplus of your calories while you’re building muscle mass. Bear in mind if you don’t eat as much as necessary, at the end of the day you won’t have anything. For that reason, you’ll have a muscle-building process that is not good enough.

How Many Calories Do You Need To Build Muscle?

The exact number of calories you need to build muscle depends on many factors, such as your level of activity and the type of exercise you do. Generally speaking, if you are looking to gain muscle mass, you should aim to eat around 20-25% more than what is recommended for maintenance. For example, if you usually consume 2000 calories per day, then you should aim to consume between 2400-2500 calories instead.

The most important thing is to make sure that the foods you are eating are nutrient-dense and provide all of the essential nutrients your body needs for building muscle mass. Protein is particularly important as it provides the amino acids necessary for muscle growth and repair. Aim to get at least 1-1.5 grams of protein per pound of your body weight each day. Additionally, healthy carbohydrates and fats should be included for energy and proper cell function.

You must have more calories coming in than going out.

You must have a hint of the science behind having an appropriate diet. You’ll have to combine working out with a proper diet. As the saying goes, you’re what you eat. You’ll have to watch over your diet if you want to achieve the best outcomes.

How many grams of protein do you need to eat to build muscle?

The amount of protein you need to eat to build muscle depends on your activity level and exercise type. Generally speaking, if you are looking to gain muscle mass, it’s recommended that you consume 1-1.5 grams of protein per pound of body weight each day. So if you weigh 150 pounds, then you should aim to eat between 150-225 grams of protein each day.

In addition to getting enough protein, it’s important to make sure you are getting adequate amounts of carbohydrates and healthy fats as well. Carbs provide energy for your workouts and fats help with hormone production and cell function. Aim for 25-30% of your daily calorie intake from healthy fats, and 45-50% of your calories from carbohydrates.

Ultimately, the key to building muscle is consuming enough of the right nutrients in a balanced diet. Consume adequate amounts of protein, carbohydrates, and fats while participating in regular exercise to help reach your goal. With consistency and dedication, you will be on your way to building muscle in no time.

What is the best Meal Plan to Gain Muscles?

The best 7-day meal plan for muscle gain comprises lots of proteins to prop up what you do in the gym. It also comprises the correct balance of nutrients that will help you lose fat. Once you have the meal plan, all you need to do now is prepare and eat the foods as per it.

Here is our Macro Calorie calculator. It is recommended to eat around 400 more calories than your calorie maintenance number.

By following your week-long muscle-building plan closely, you boost your chances of attaining your body target. Then again, just in case you aren’t able to prepare a given meal you can replace it with a different meal from a similar time of the day from the same week.

In the event that you miss a meal or several meals, you don’t have to be terrified. Just recharge your batteries and continue with the meal plan from where you left off.

To ensure you are able to follow the week-long plan as simply as possible, you can do some extensive shopping in advance, so you have everything you want. Use the following muscle-gaining meal plan to help you pick the appropriate kind of foods you ought to eat to bulk up faster and better.

Our Chicken Chipotle Meal Prep recipe is a good example of a meal to prep for.

What to Eat?

It’s advisable that you have four meals every day of the week. With four different meals, you’ll acquire all the calories you need, without feeling ballooned after taking each meal. Here is what you have to eat to build your muscle mass:

Breakfast

For breakfast you’ll need to take:

Eggs

Any fruits you prefer

Cinnamon

Oatmeal or oats

Milk: Almond or low-fat milk

Chicken

Turkey sausages

Eggs remain an exceptional source of protein. Besides, they also contain healthful fats. There are two common ways to consume eggs. Firstly, you can make an omelet by either frying them with coconut oil or olive oil. Secondly, you can boil them, which will take roughly 15 minutes.

In conjunction with eggs, you can prepare a little oatmeal by adding milk and cinnamon it or just take plain oats. For extra flavor, you can add some bananas, apricots, cantaloupes, oranges, and honeydew. These fruits bring more weight as they are rich in potassium. You can also add Protein Powder to your oatmeal for extra macros and protein.

Bananas, in particular, have a lot of calories in them. You can also take turkey sausages or chicken to take the place of eggs. On the other hand, you should never go with pork, owing to its high-fat content.

Lunch

For lunch you can go with:

Fresh vegetables

Pasta

Rice

Chicken breast

Frozen vegetables

Beef and Pork: you could go for stakes, ground, and even chops.

You’re done taking your healthy muscle-building breakfast, and it’s time for lunch. During lunchtime, you’ll have the most liberty. Seeing as you’re currently in a bulk mode, you have the free will to consume adequate calories every day.

For that reason, you can try out rice or pasta. These are great options for complex carbs as well as healthful fats.

Make the rice or pasta the way you want it then get a heavy source of protein. You can prepare spaghetti along with additional meatballs, make a pot roast, fry up a few steaks, and so on. You can prepare whatever you want since you’re on a diet plan.

Despite the bad repute fats possess, for a muscle-building process, it’s different. On condition that you abide by this muscle-building meal plan, the fat you consume will certainly be somewhat little.

Snacks

For snacks you’ll need:

Whole wheat bread

Almond butter

Peanuts

Cottage cheese

A fruit

For snacks, whole wheat bread is an exceptional source of carbohydrates and normally would go perfectly with peanut butter. All you need to do is spoon out some peanut butter, spread it on a slice of bread then eat it.

In the second place, we have cottage cheese which is a good source of low-fat protein. Peanuts and almonds, on the other hand, have a lot of protein as well as healthful fats. Besides, peanuts and almonds are great options for a physically commanding activity.

At last, you could take your preferred fruit to give your body a few extra fiber, carbs, and vitamins.

Dinner

The following will do for dinner:

Whole wheat bread

Large salad with mixed vegetables

Cheese

Lean meat/grilled steak

Fish

Can of sardines or tuna

Dinner must not be heavy. Taking heavy dinners can cause problems whether you’re working out to lose weight or bulk up. Just grab some tuna or sardines, consume a lot of vegetables, and add some bread or cheese to it.

For a salad, you could go for a cucumber or tomato salad. Salads add vitamins. Cheese gives you some more protein, with low fat. Lastly, when you’re on a muscle-building diet, you need to consume some protein before taking a nap. The best options here are fish and lean meat.

What you Shouldn’t Eat When Gaining Weight

1. Even as you’re required to include some kinds of foods in your meal while bulking, there are some you need to avoid. These include: Alcohol- consumption of alcohol will negatively affect your ability to bulk and lose fat

2. Deep-fried foods- might promote inflammation and diseases like cancer, obesity, as well as heart- related problems

3. Added Sugars- foods high in sugar provide lots of calories but hardly any nutrients

Whole Foods Compared to Processed Foods for Weight Gain

Processed foods consist of premade canned or frozen dishes, packaged snacks, and soft drinks. Normally, these kinds of foods contain numerous different additives like food colors and flavors. These additives are meant to boost deliciousness.

Besides, processed foods contain ingredients processed from industrial farming staples like wheat, soy, and corn. All of these are mixed. Whole foods, on the other hand, are those kinds of foods that are in their natural state with very little or no artificial ingredients or processing done to them. Great examples of whole foods are fruits and vegetables. You can also meal plan based on macros.

From the definitions, you can tell that those who eat processed foods tend to add more weight and are at high risk for weight-related diseases like obesity. This is because processed foods contain more carbs, sugar, salt, and fat than whole foods.

Number of meals per day

In order to maximize the benefits of your diet and exercise routine, it’s recommended that you eat at least 4-5 meals per day when trying to build muscle. Eating smaller, more frequent meals helps to fuel your body with the necessary nutrients throughout the day.

Each meal should contain a balanced mix of healthy proteins, carbohydrates, and fats. For example, a balanced breakfast may include oatmeal with nuts and fruit, while lunch could be grilled chicken and steamed vegetables. Eating smaller meals helps to maintain steady energy levels throughout the day and keeps your metabolism going strong. Additionally, it allows you to spread out your calorie intake over the course of the day and prevents overeating.

Eating a balanced diet with adequate macronutrients is essential for building muscle, but it’s also important to pay attention to how many meals you are eating each day. Aim for 4-5 smaller meals throughout the day in order to provide your body with steady fuel to power your workouts and reach your goals.

Protein Sources

When trying to build muscle, it’s important to get adequate amounts of protein in your diet. Protein provides the essential amino acids necessary for building and repairing muscle tissue.

Some of the best sources of protein that can help you reach your goals include lean beef, chicken, fish, eggs, dairy products (like milk, yogurt, and cheese), legumes, nuts, and seeds. Aim to get at least 1-1.5 grams of protein per pound of body weight each day from a variety of sources.

It’s also important to eat healthy carbohydrates and fats in addition to protein. Eating too much protein without adequate amounts of carbs or fats can lead to a lack of energy and stunted muscle growth. Eating a balanced diet with adequate macronutrients is essential for building muscle mass.

By eating the right amounts of protein from quality sources, you’ll be able to get all the nutrients you need for building muscle and achieving your goals. Be sure to include a variety of protein sources in your diet and make sure you are eating enough carbs and fats as well. With the right combination of nutrition and exercise, you will be on your way to building muscle in no time.

Conclusion

There you have it. This is a simple and healthful meal plan. You just ought to be thorough, never skip your exercise sessions, and you’ll gain the muscle mass you yearn for. Then the best part is that you’ll remain in good physical shape.

As a final point, even as it’s advisable to take a light dinner and a healthful breakfast, you can always mix these foods all through the day the way you want.

There you have it, a 7-day meal plan for muscle gain. Don’t forget to check out my 3,000-calorie meal plan.