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
Simple Poached Salmon, Cucumber Dill Yogurt Sauce and Boiled New Potatoes
P 29gC 91gF 18g
Lemon Dill Baked Salmon, Roasted Sweet Potato Wedges and Steamed Broccoli
P 32gC 49gF 27g
Hearty Vegetable Lentil Soup with Avocado Toast
P 35gC 105gF 21g
Quick Lentil Marinara Pasta
P 29gC 108gF 14g
Idli, Hotel-Style Sambar and Momo Chutney
P 32gC 142gF 23g
Mediterranean Chickpea and Spinach Skillet with Toasted Pita Bread
P 38gC 128gF 21g
Peanut Noodles with Vegetables
P 31gC 82gF 30g
Spiced Black Bean Burger Patties, Oven-Baked Sweet Potato Fries and Whole-Wheat Burger Buns
P 30gC 121gF 20g
Black Bean and Corn Quesadillas, Avocado Crema and Simple Green Side Salad
P 25gC 82gF 29g
Hearty Vegetable Lentil Soup with Crusty Whole Wheat Bread
P 31gC 106gF 8g
Crispy Baked Falafel, Whole Wheat Pita Bread, Creamy Hummus and Cucumber and Tomato Salad
P 31gC 118gF 29g
Macher Jhol, Steamed Rice and Aloo Bhaja
P 36gC 63gF 15g
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
Simple Poached Salmon, Cucumber Dill Yogurt Sauce and Boiled New Potatoes
627 cal
TUE
Lemon Dill Baked Salmon, Roasted Sweet Potato Wedges and Steamed Broccoli
559 cal
WED
Hearty Vegetable Lentil Soup with Avocado Toast
726 cal
THU
Quick Lentil Marinara Pasta
648 cal
+ 3 more days, 1 grocery list