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
Chicken and White Rice Bowl Kidney Friendly Low Sodium
Turkey Chili over Baked Potato with Cheddar and Yogurt Avocado Toppings
Roasted Broccoli with Lemon Oregano Chicken Thighs with Side Salad
Shrimp and Vegetable Stir Fry High Protein
Maple Mustard Glazed Salmon with Roasted Sweet Potato High Protein
Lentil and Chicken Sausage Stew with Kale with Whole Grain Bread
Turkey Hummus and Feta Wrap on Whole Wheat Lavash
Chicken Cacciatore
Roasted Potatoes with Salmon Burger
Oatmeal with Peanut Butter Banana Nuts
Three Egg Scramble with Potatoes and Onions
Mexican Rice
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 →Whole Trout: Omega-3s, Protein, Glycemic Index & How to Cook It
We tend to reach for salmon out of habit, but I think its leaner, cleaner-tasting cousin is where the real magic is. Whole trout is one of the most nutritionally complete, easy-to-cook fish you can bu...
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.