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
40m
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
Spinach Lentil Soup with Egg And Avocado Toast and Bhel Puri
P 35gC 127gF 37g
Mediterranean Salmon Tray with Cooked Steamed White Rice Half Cup and Vegan Sweet Potato Wedges Baked
P 37gC 46gF 42g
Phulka with Anda Curry, Kadhi, Cucumber Mint Raita and Carrot Cucumber Salad
P 29gC 63gF 23g
Cooked Steamed White Rice Half Cup with Paneer Chilla Roll, Mint Raita and Mooli Cucumber Salad
P 27gC 74gF 21g
Kadhi with Jowar Roti, Palak Chilla, Boondi Raita and Garlic Chutney
P 28gC 75gF 24g
Turkey Spinach Frittata with Cooked Steamed White Rice Half Cup and Vegan Sweet Potato Wedges Baked
P 22gC 71gF 20g
Cooked Steamed White Rice Half Cup with Baked Salmon, Cucumber Raita and Sprouted Kala Chana Chaat
P 51gC 82gF 35g
Dal Makhani with Egg Bhurji Main, Jowar Roti and Cucumber Mint Raita
P 37gC 83gF 28g
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
P 39gC 127gF 23g
Lauki Chana Dal with Cooked Steamed White Rice Half Cup, Egg Bhurji Main, Cucumber Mint Raita and Mint Yogurt Chutney
P 32gC 92gF 23g
Butternut Squash Soup with Avocado Egg Toast and Kachumber Raita
P 22gC 65gF 23g
Jowar Roti with Keema Matar, Plain Yogurt Cup and No-Salt Lemon Cucumber Kachumber
P 39gC 63gF 50g
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.
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
Spinach Lentil Soup with Egg And Avocado Toast and Bhel Puri
961 cal
TUE
Mediterranean Salmon Tray with Cooked Steamed White Rice Half Cup and Vegan Sweet Potato Wedges Baked
707 cal
WED
Phulka with Anda Curry, Kadhi, Cucumber Mint Raita and Carrot Cucumber Salad
552 cal
THU
Cooked Steamed White Rice Half Cup with Paneer Chilla Roll, Mint Raita and Mooli Cucumber Salad
594 cal
+ 3 more days, 1 grocery list