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
19m
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
Yogurt Sauce with White Rice
P 25gC 91gF 23g
White Rice with Soft Lentil Dal with Cumin and Turmeric
P 37gC 101gF 13g
Grilled Chicken Thighs with Rosemary and Garlic
P 36gC 39gF 35g
Roasted Sweet Potato Cubes
P 28gC 43gF 53g
Baked Cod with Lemon and Herbs with Steamed Green Beans
P 33gC 49gF 8g
Turkey Skillet with Peppers and Zucchini
P 32gC 51gF 15g
Quinoa Tofu Buddha Bowl with Roasted Vegetables
P 32gC 82gF 24g
Turkey Chili over Baked Sweet Potato
P 39gC 58gF 20g
Breakfast Tacos Gluten Free
P 23gC 29gF 26g
Shrimp Stir Fry over Rice Noodles with Garlic Ginger Tamari
P 26gC 52gF 9g
Sheet Pan Chicken Thighs with Rice and Broccoli
P 31gC 69gF 18g
Sauted Frozen Spinach
P 25gC 90gF 24g
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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MON
Yogurt Sauce with White Rice
660 cal
TUE
White Rice with Soft Lentil Dal with Cumin and Turmeric
666 cal
WED
Grilled Chicken Thighs with Rosemary and Garlic
626 cal
THU
Roasted Sweet Potato Cubes
750 cal
+ 3 more days, 1 grocery list