MUSCLE GAIN MEALS
Muscle Gain
Meals.
Meals optimized for muscle protein synthesis with high protein content, adequate calories, and sufficient carbohydrates for recovery.
0
RECIPES
4.7★
AVG RATING
18m
AVG TIME
WHAT MAKES IT MUSCLE GAIN
The macro split, dialled in
20-25g high-quality protein per meal maximizes muscle protein synthesis. We use 30g to ensure adequate leucine content for MPS trigger.
MACRO SPLIT
balanced
Protein30%
Carbs45%
Fat25%
Protein50–80 g
From whole-food sources
CarbohydratesVaries
Track via food log
LeucineVaries
Track via food log
ALL MUSCLE GAIN RECIPES
Showing 1–12 of 1,628
Baked Salmon with Baked Sweet Potato
P 52gC 117gF 53g
Pasta with White Beans and Tomatoes NAFLD Fatty Liver
P 18gC 74gF 8g
Green Smoothie with Spinach and Ginger
P 1.86gC 22gF 0.37g
Lentil Soup with Cubed Tofu
P 26gC 72gF 13g
Pasta with White Beans and Tomatoes
P 18gC 74gF 8g
Seitan Stir Fry with Vegetables over Steamed White Rice
P 23gC 17gF 13g
Chocolate PB Vegan Protein Smoothie
P 18gC 49gF 16g
Pasta with White Beans and Tomatoes Vegan Protein
P 18gC 74gF 8g
Tempeh Stir Fry with Vegetables over Steamed White Rice
P 16gC 19gF 18g
Pasta with Cannellini Beans and Cherry Tomatoes
P 18gC 73gF 8g
Lentil Dal with Turmeric and Cumin with Steamed White Rice
P 37gC 100gF 13g
Whole Wheat Flatbread Pizza with Glass of Milk
P 33gC 82gF 36g
ABOUT THIS HUB
Why muscle gain matters more than the wellness blog said
1,628
Curated meals
207
Tested recipes
3
Tracked nutrients
Muscle Gain isn't a fad — it's a measurable target you can hit one meal at a time. Every recipe in this collection is graded against the criteria that actually move the needle, not just the trendy ones.
EXPLORE MORE HEALTH GOALS
Other health goals
Diabetic Friendly
30Meals designed to support blood sugar management through controlled carbohydrate
Weight Loss Friendly
167Meals optimized for weight management through moderate calories, high protein fo
Heart Healthy
501Meals that support cardiovascular health by limiting saturated fat, sodium, and
Low Fat
1,580Meals where fat provides 20% or less of total calories.
Kidney Friendly
299Meals designed for chronic kidney disease management by limiting sodium, potassi
Low Sodium
3,768Meals with sodium content at or below 140mg per serving, meeting FDA "Low Sodium
High Fiber
4,241Meals with fiber content at or above 8g per serving, meeting FDA "High Fiber" st
Low Cholesterol
812Meals with cholesterol content below 60mg per serving.
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Let us plan your muscle gain week.
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MON
Baked Salmon with Baked Sweet Potato
1126 cal
TUE
Pasta with White Beans and Tomatoes NAFLD Fatty Liver
439 cal
WED
Green Smoothie with Spinach and Ginger
91 cal
THU
Lentil Soup with Cubed Tofu
479 cal
+ 3 more days, 1 grocery list