A 7-Day Meal Plan For Muscle Gain

A 7-Day Meal Plan For Muscle Gain


Building muscle is one of the most common fitness goals, and a diet plan plays an important role in achieving this goal. Getting the right balance of protein, carbohydrates, and fats is important to gain muscle. In this article, we’ll outline a 7-Day meal plan for muscle gain that focuses on these three key areas.

Avoiding fried foods:

While it may be tempting to indulge in fried food now and then, it’s important to understand that frying foods are not good for your body. They don’t provide the necessary nutrients to aid in muscle building. Instead, you should focus on energy-efficient foods that are high in protein and low in fat. Some good options include beans such as kidney, pinto and black beans. Adding protein to your daily diet can also help in gaining muscle.

Processed foods:

Processed foods have a high-calorie content and contain more fat, sugar, and salt than whole foods. They also have little nutritional value and should be restricted. A healthy diet should include plenty of staple foods that are high in protein and high in fiber. Processed foods should be a treat, not a staple.


Protein plays a vital role in building lean muscle, so it’s important to include quality protein in your diet. Several different protein sources are available, making it easy to create a delicious and nutritious meal plan that includes protein.


Carbohydrates are essential to any diet if you want to build lean muscle. In addition, carbs can help you burn fat and promote weight loss. The key is eating the right carbs for your body’s needs. Your meals should include a combination of carbs, proteins, and fats. Aim to consume approximately 33 grams of protein and 80-85 grams of carbohydrates per meal. Your diet should also include plenty of vegetables and fruits.


The 7-day meal plan for muscle gain is an easy yet effective way to gain lean muscle mass. It consists of a balanced diet with protein, carbohydrates, and fat. These foods are great for muscle hypertrophy and recovery. Meals can also be varied to fit your lifestyle and preferences.