Muscle Gain
Meals.
Meals optimized for muscle protein synthesis with high protein content, adequate calories, and sufficient carbohydrates for recovery.
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.
Showing 1–12 of 1,628
Lemon Oregano Chicken Thighs with Steamed White Rice with Sauted Peppers and Spinach
Oatmeal with Strawberries Walnuts and Almonds
Lemon Oregano Chicken Thighs with Steamed White Rice with Roasted Broccoli
Tuscan White Bean and Tuna Salad with Arugula
Turkey Chili over Baked Potato Heart Healthy DASH
Baked Cod with Lemon and Herbs with White Rice
Pan Seared Beef Tenderloin with Rosemary and Pepper
Chicken Pasta Salad with Cucumber and Herbs
Pan Seared Tilapia with Lemon and Herbs
Chicken and White Rice Bowl Kidney Friendly Low Sodium
White Rice with Roast Chicken Breast with Lemon and Herbs
White Rice with Baked Cod with Lemon and Herbs
Why muscle gain matters more than the wellness blog said
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.
Read more about muscle gain
Chicken Liver: Nutrition, Benefits, Glycemic Index & How to Cook It
Let's be honest, chicken liver isn't exactly the cool kid at the nutritional table. People either love its rich, complex flavor or... well, they don't. But if you're in the latter camp, you might be m...
Read the guide →Cod: Protein, Calories, Glycemic Index & Is It Healthy?
Let's be honest, cod doesn't get the same glamour treatment as salmon or tuna. It's often seen as the plain, workhorse fish. But that's exactly its superpower. Cod is one of the cleanest, leanest sour...
Read the guide →Hilsa Fish: Omega-3s, Calories, Glycemic Index & Health Benefits
There are fish, and then there is Hilsa. For anyone who grew up with it, the name alone conjures up monsoon rains and the rich, almost buttery flavor of a fish that’s more than just a meal—it's an eve...
Read the guide →Other health goals
Diabetic Friendly
30Weight Loss Friendly
167Heart Healthy
501Low Fat
1,580Kidney Friendly
299Low Sodium
3,768High Fiber
4,241Low Cholesterol
812Let 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.