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
34m
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
Hearty Brown Lentil and Vegetable Filling with Sweet Potato Mash
P 26gC 108gF 12g
Chicken soup + roti + stir-fry veg
P 38gC 66gF 17g
Boothai Tawa Fry with Steamed Rice and Simple Green Salad
P 37gC 47gF 23g
Chicken keema + roti + salad
P 32gC 56gF 19g
Punjabi Chole with Whole Wheat Roti and Kachumber Salad
P 32gC 118gF 34g
Rajma Chawal with Kachumber Salad
P 26gC 78gF 32g
Dal makhani + Phulka + Cucumber raita
P 26gC 81gF 14g
Chole + Phulka + Boondi raita
P 27gC 96gF 26g
Aloo Methi with Paneer, Mixed Dal, and Phulka
P 39gC 127gF 27g
Vegetable poha with sprouts + peanuts + Curd + Masala chai
P 19gC 86gF 21g
Tofu Stir Fry Vegetables with Jowar Roti and Beans Poriyal
P 31gC 82gF 18g
Masoor Dal with Vegan Tofu Bhurji, Jowar Roti and Plain Yogurt Cup
P 33gC 72gF 21g
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.
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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
Hearty Brown Lentil and Vegetable Filling with Sweet Potato Mash
623 cal
TUE
Chicken soup + roti + stir-fry veg
548 cal
WED
Boothai Tawa Fry with Steamed Rice and Simple Green Salad
549 cal
THU
Chicken keema + roti + salad
498 cal
+ 3 more days, 1 grocery list