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
35m
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
Pan-Fried Walleye with Wild Rice Pilaf with Mushrooms and Pecans and Steamed Asparagus
P 41gC 64gF 27g
Swordfish Steak with Mango Salsa, Herbed Couscous and Grilled Zucchini
P 39gC 80gF 37g
Huevos Rancheros with Pan-Fried Bacon and Restaurant-Style Salsa
P 22gC 45gF 32g
Bratwurst Platter with Sauerkraut, Sweet and Sour Red Cabbage, Spätzle and Yellow Mustard
P 40gC 130gF 57g
Stuffed Bell Peppers with Tomato Sauce
P 39gC 58gF 38g
Herring Salad with Pumpernickel Bread
P 22gC 46gF 28g
Chopped Liver on Rye
P 31gC 40gF 20g
Whitefish Salad Bagel
P 35gC 55gF 24g
Sweet and Sour Tofu with Steamed White Rice and Steamed Edamame With Sea Salt
P 35gC 73gF 18g
Shrimp Lo Mein
P 35gC 72gF 12g
Peking Duck with Scallion Pancakes and Hoisin Sauce
P 48gC 91gF 143g
Cashew Shrimp Stir-Fry with Steamed White Rice and Steamed Snow Peas
P 37gC 59gF 21g
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.
PUT THIS HUB ON AUTOPILOT
Let us plan your muscle gain week.
Tell us your household size and any dietary lines. We'll build 7 dinners, a single grocery list, and a prep plan that fits your Sunday afternoon.
MON
Pan-Fried Walleye with Wild Rice Pilaf with Mushrooms and Pecans and Steamed Asparagus
659 cal
TUE
Swordfish Steak with Mango Salsa, Herbed Couscous and Grilled Zucchini
807 cal
WED
Huevos Rancheros with Pan-Fried Bacon and Restaurant-Style Salsa
537 cal
THU
Bratwurst Platter with Sauerkraut, Sweet and Sour Red Cabbage, Spätzle and Yellow Mustard
1197 cal
+ 3 more days, 1 grocery list