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
78m
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
Oats Poha with Soy Milk with Walnuts Small Portion
P 27gC 52gF 20g
Ragi Dosa with Sambar with Peanut Chutney with Boiled Eggs with Gond Ladoo
P 24gC 112gF 28g
Tawa Chicken with Jeera Rice with Green Salad
P 34gC 77gF 29g
Phulka with Rajma with Jeera Rice with Plain Dahi with Onion Salad
P 32gC 95gF 17g
Tofu Vegetable Curry with Steamed White Rice with Whole-Wheat Phulka with Aloo Methi Sabzi with Moong Dal
P 30gC 98gF 24g
Rajma with Steamed White Rice with Whole-Wheat Phulka with Palak Salad with Chaas
P 20gC 63gF 10g
Vegetable Bajra Khichdi with Aloo Methi with Curd
P 25gC 88gF 22g
Oatmeal Porridge with Boiled Eggs
P 13gC 51gF 8g
Soft Tofu Vegetable Curry with Phulka with Moong Dal with Soft Pumpkin Sabzi
P 26gC 85gF 22g
Dal Varan with Soft Steamed White Rice with Bhindi Masala with Phulka with Curd
P 32gC 136gF 21g
Vegetable Bajra Khichdi with Congee with Dahi
P 24gC 96gF 15g
Phulka with Rajma with Gajar Matar Sabzi with Dahi
P 25gC 76gF 18g
ABOUT THIS HUB
Why muscle gain matters more than the wellness blog said
1,628
Curated meals
207
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.
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MON
Oats Poha with Soy Milk with Walnuts Small Portion
484 cal
TUE
Ragi Dosa with Sambar with Peanut Chutney with Boiled Eggs with Gond Ladoo
771 cal
WED
Tawa Chicken with Jeera Rice with Green Salad
697 cal
THU
Phulka with Rajma with Jeera Rice with Plain Dahi with Onion Salad
639 cal
+ 3 more days, 1 grocery list