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
20m
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
Turkey Cheese and Avocado Roll Ups
P 38gC 59gF 22g
Whole Wheat Pasta Mediterranean Diet
P 28gC 106gF 14g
Whole Grain Bread with White Bean and Kale Stew with Rosemary
P 31gC 103gF 19g
Lemon Oregano Chicken Thighs with Grilled Zucchini
P 29gC 42gF 28g
Soya Keema with Toasted Pav
P 29gC 89gF 28g
Dal Tadka, Roti and Aloo Gobi
P 25gC 103gF 15g
Vegetable and Bean Casserole
P 28gC 81gF 9g
Roasted Sweet Potato Bowl
P 25gC 89gF 22g
Chana Masala, Cauliflower Rice Vegetable Pulao and Kachumber Salad
P 26gC 65gF 24g
Soya Keema Poha
P 33gC 72gF 8g
One-Pot Masoor Dal Khichdi with Plain Curd
P 29gC 91gF 16g
5-Ingredient Soya Curry with Steamed Rice
P 36gC 49gF 15g
ABOUT THIS HUB
Why muscle gain matters more than the wellness blog said
1,628
Curated meals
179
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
1,581Meals where fat provides 20% or less of total calories.
Kidney Friendly
300Meals designed for chronic kidney disease management by limiting sodium, potassi
Low Sodium
3,773Meals 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.
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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
Turkey Cheese and Avocado Roll Ups
565 cal
TUE
Whole Wheat Pasta Mediterranean Diet
628 cal
WED
Whole Grain Bread with White Bean and Kale Stew with Rosemary
673 cal
THU
Lemon Oregano Chicken Thighs with Grilled Zucchini
530 cal
+ 3 more days, 1 grocery list