Gain Muscle Meal Plan

When it comes to building muscle, your diet is just as important as your workout routine. A well-structured gain muscle meal plan provides the fuel your body needs to repair and grow stronger after intense training sessions. Whether you’re a beginner or a seasoned lifter, understanding the right balance of macronutrients—protein, carbohydrates, and fats—is crucial for achieving your muscle-building goals.

We understand this a 1 day meal plan and it’s impossible to eat the same thing every day. If you would like longer meal plans that take all the guesswork out of them we have that option as well at the end of this article. 👇

This plan is based on a target of 3,000 calories per day. Your target calories should be specific for YOU. Suggested caloric intake varies from person to person and factors in your goal such as weight lose, muscle gain etc. These portion sizes can be adjusted based on individual caloric needs, activity levels, and specific dietary preferences.

**We highly recommend using a macro calculator first and adjusting your diet portions to reflect your goal.  This free macro calculator will show you how many calories per day you burn and shows you how to adjust for your goals.**

Gain Muscle Meal Plan

Daily Total Macronutrients and Calories

• Carbs: ~240g (40%)
• Protein: ~215g (30%)
• Fats: ~85g (30%)
• Calories: ~3,000

Breakfast (7:00 AM)

Oatmeal with Protein Powder and Peanut Butter

• Ingredients:
  • 1 cup oats (80g)
  • 1 scoop whey protein powder (30g)
  • 1 tablespoon peanut butter (16g)
  • 1/2 cup almond milk (120ml)
  • 1/2 banana (60g)

Macronutrients:

• Carbs: 55g
• Protein: 30g
• Fats: 10g
• Calories: ~400

Mid-Morning Snack (10:00 AM)

Greek Yogurt with Berries and Almonds

• Ingredients:
  • 1 cup Greek yogurt, plain, nonfat (150g)
  • 1/2 cup mixed berries (75g)
  • 10 almonds (15g)
• Supplement: Creatine monohydrate (5g mixed with water)

Macronutrients:

• Carbs: 20g
• Protein: 18g
• Fats: 8g
• Calories: ~200

Lunch (1:00 PM)

Grilled Chicken, Quinoa, and Steamed Broccoli

• Ingredients:
  • 6 oz grilled chicken breast (170g)
  • 1/2 cup cooked quinoa (92g)
  • 1 cup steamed broccoli (150g)
  • 1 teaspoon olive oil (5g)

Macronutrients:

• Carbs: 30g
• Protein: 45g
• Fats: 10g
• Calories: ~400

Pre-Workout Meal (4:00 PM)

Rice Cakes with Almond Butter and Honey

• Ingredients:
  • 2 rice cakes (14g)
  • 1 tablespoon almond butter (16g)
  • 1 teaspoon honey (7g)
• Supplement: Pre-workout formula (as per product serving size)

Macronutrients:

• Carbs: 30g
• Protein: 3g
• Fats: 9g
• Calories: ~220

Post-Workout Meal (6:00 PM)

Protein Shake with Carbs

• Ingredients:
  • 1 scoop whey protein powder (30g)
  • 1 medium banana (120g)
  • 1/2 cup almond milk (120ml)
• Supplement: 5g glutamine (optional)

Macronutrients:

• Carbs: 35g
• Protein: 25g
• Fats: 2g
• Calories: ~250

Dinner (8:00 PM)

Salmon, Sweet Potato, and Asparagus

• Ingredients:
  • 6 oz baked salmon (170g)
  • 1 medium sweet potato (150g)
  • 1 cup steamed asparagus (134g)
  • 1 teaspoon olive oil (5g)

Macronutrients:

• Carbs: 35g
• Protein: 45g
• Fats: 18g
• Calories: ~500

Evening Snack (10:00 PM)

Cottage Cheese with Walnuts and Casein Protein

• Ingredients:
  • 1/2 cup cottage cheese (112g)
  • 1/2 scoop casein protein powder (15g)
  • 1 tablespoon walnuts (7g)

Macronutrients:

• Carbs: 5g
• Protein: 25g
• Fats: 8g
• Calories: ~200

For more personalized free meal plans we have partnered with Eat This Much. What we love about this meal planning platform is you can pick your budget limits and “like” or “dislike” the type of foods you like. Weekly meal plans are automatically emailed you or you can download them in PDF format. Not only that, it gives you the grocery list!

View example meal plan PDF here. Gain Muscle Meal Plan PDF

You can sign up here for free.