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
26m
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
Margherita Pizza
P 20gC 66gF 19g
Minestrone Soup with Italian Bread
P 13gC 58gF 11g
Baked Ziti with Side Salad
P 38gC 68gF 33g
Chicken Long Rice with Side Salad
P 32gC 36gF 22g
Teriyaki Tofu with Steamed White Rice and Steamed Edamame With Sea Salt
P 27gC 60gF 19g
Hawaiian Pizza with Side Salad
P 32gC 86gF 27g
Shrimp Poke Bowl
P 33gC 69gF 12g
Buddha Bowl
P 17gC 62gF 19g
Tuna Avocado Hand Rolls
P 28gC 66gF 22g
Quinoa Buddha Bowl
P 22gC 83gF 25g
Huevos Rancheros with Savory Black Beans and Avocado Toast
P 35gC 104gF 38g
Salmon Burger with Sweet Potato Fries
P 43gC 87gF 39g
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
Margherita Pizza
511 cal
TUE
Minestrone Soup with Italian Bread
370 cal
WED
Baked Ziti with Side Salad
710 cal
THU
Chicken Long Rice with Side Salad
484 cal
+ 3 more days, 1 grocery list