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
55m
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
Whole Wheat Roti with Kadhi Pakora, Masoor Dal and Plain Yogurt Cup
P 34gC 91gF 35g
Kadhi Pakora with Aloo Paratha, Vegan Tofu Bhurji, Plain Yogurt Cup and Garlic Chutney
P 31gC 103gF 41g
Farro Vegetable Bowl with Tomato Cucumber Salad and Trail Mix
P 22gC 70gF 53g
Caprese Pasta Bowl with Shakshuka
P 31gC 74gF 33g
Broccoli Cheddar Egg Bake with Cooked Steamed White Rice Half Cup and Vegan Sweet Potato Wedges Baked
P 26gC 76gF 30g
Jowar Roti with Vegan Palak Tofu, Kadhi Pakora, Plain Yogurt Cup and No-Salt Lemon Cucumber Kachumber
P 33gC 82gF 40g
Veggie Frittata with Cooked Steamed White Rice Half Cup, Roasted Red Pepper Hummus, Greek Salad and Tzatziki Sauce
P 47gC 111gF 70g
Veggie Frittata with Steamed White Rice, Roasted Red Pepper Hummus and Beet Walnut Salad
P 36gC 103gF 59g
Steamed White Rice with Mushroom Egg Scramble and Vegetable Veg Stir-Fry
P 25gC 64gF 25g
Whole Wheat Roti with Kadhi, Masoor Dal, Plain Yogurt Cup and Cucumber Carrot Sticks With Mint Yogurt Dip
P 34gC 92gF 18g
Egg Curry with Paneer Stuffed Moong Dal Chilla, Jowar Roti and Onion Raita
P 44gC 82gF 34g
Tofu Teriyaki Bowl with Akki Roti and Beans Poriyal
P 19gC 67gF 19g
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
Whole Wheat Roti with Kadhi Pakora, Masoor Dal and Plain Yogurt Cup
788 cal
TUE
Kadhi Pakora with Aloo Paratha, Vegan Tofu Bhurji, Plain Yogurt Cup and Garlic Chutney
869 cal
WED
Farro Vegetable Bowl with Tomato Cucumber Salad and Trail Mix
796 cal
THU
Caprese Pasta Bowl with Shakshuka
700 cal
+ 3 more days, 1 grocery list