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
32m
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
Oven-Baked Cod with Lemon and Herbs with Roasted Root Vegetables and Lemon-Dill Sauce
P 39gC 42gF 26g
Steamed Clams with Garlic and White Wine with No-Knead Crusty Bread
P 36gC 46gF 22g
Chicken and Wild Rice Soup with Dinner Rolls
P 38gC 63gF 9g
Swordfish Kebabs with Steamed Basmati Rice and Grilled Peppers and Onions
P 39gC 41gF 37g
Hot Dog Roll with Baked Beans
P 25gC 83gF 20g
Caldo Verde with No-Knead Crusty Bread
P 29gC 77gF 32g
Swordfish Steak with Roasted Potatoes and Grilled Zucchini
P 35gC 52gF 39g
Sonoran Hot Dog
P 27gC 74gF 39g
Stuffed Bell Peppers with Red Chile Sauce
P 28gC 44gF 20g
Cod with Green Chile Crust with Roasted Root Vegetables and Quinoa
P 40gC 61gF 30g
Tofu Scramble with Savory Black Beans, Avocado Toast and Restaurant-Style Salsa
P 36gC 64gF 38g
Tripas Tacos with Roasted Salsa Verde and Onion Cilantro Taco Topping
P 35gC 56gF 24g
ABOUT THIS HUB
Why muscle gain matters more than the wellness blog said
1,628
Curated meals
196
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
Oven-Baked Cod with Lemon and Herbs with Roasted Root Vegetables and Lemon-Dill Sauce
553 cal
TUE
Steamed Clams with Garlic and White Wine with No-Knead Crusty Bread
573 cal
WED
Chicken and Wild Rice Soup with Dinner Rolls
483 cal
THU
Swordfish Kebabs with Steamed Basmati Rice and Grilled Peppers and Onions
656 cal
+ 3 more days, 1 grocery list