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
Spinach Lentil Soup with Egg And Avocado Toast and Bhel Puri
Mediterranean Salmon Tray with Cooked Steamed White Rice Half Cup and Vegan Sweet Potato Wedges Baked
Phulka with Anda Curry, Kadhi, Cucumber Mint Raita and Carrot Cucumber Salad
Cooked Steamed White Rice Half Cup with Paneer Chilla Roll, Mint Raita and Mooli Cucumber Salad
Kadhi with Jowar Roti, Palak Chilla, Boondi Raita and Garlic Chutney
Turkey Spinach Frittata with Cooked Steamed White Rice Half Cup and Vegan Sweet Potato Wedges Baked
Cooked Steamed White Rice Half Cup with Baked Salmon, Cucumber Raita and Sprouted Kala Chana Chaat
Dal Makhani with Egg Bhurji Main, Jowar Roti and Cucumber Mint Raita
Whole Wheat Roti with Vegan Toor Dal, Egg Bhurji Main, Cucumber Mint Raita, No-Salt Lemon Cucumber Kachumber and Cooked Steamed White Rice Half Cup
Lauki Chana Dal with Cooked Steamed White Rice Half Cup, Egg Bhurji Main, Cucumber Mint Raita and Mint Yogurt Chutney
Butternut Squash Soup with Avocado Egg Toast and Kachumber Raita
Jowar Roti with Keema Matar, Plain Yogurt Cup and No-Salt Lemon Cucumber Kachumber
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.