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
Whole Wheat Roti with Kadhi Pakora, Masoor Dal and Plain Yogurt Cup
Kadhi Pakora with Aloo Paratha, Vegan Tofu Bhurji, Plain Yogurt Cup and Garlic Chutney
Farro Vegetable Bowl with Tomato Cucumber Salad and Trail Mix
Caprese Pasta Bowl with Shakshuka
Broccoli Cheddar Egg Bake with Cooked Steamed White Rice Half Cup and Vegan Sweet Potato Wedges Baked
Jowar Roti with Vegan Palak Tofu, Kadhi Pakora, Plain Yogurt Cup and No-Salt Lemon Cucumber Kachumber
Veggie Frittata with Cooked Steamed White Rice Half Cup, Roasted Red Pepper Hummus, Greek Salad and Tzatziki Sauce
Veggie Frittata with Steamed White Rice, Roasted Red Pepper Hummus and Beet Walnut Salad
Steamed White Rice with Mushroom Egg Scramble and Vegetable Veg Stir-Fry
Whole Wheat Roti with Kadhi, Masoor Dal, Plain Yogurt Cup and Cucumber Carrot Sticks With Mint Yogurt Dip
Egg Curry with Paneer Stuffed Moong Dal Chilla, Jowar Roti and Onion Raita
Tofu Teriyaki Bowl with Akki Roti and Beans Poriyal
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 →Hilsa Fish: Omega-3s, Calories, Glycemic Index & Health Benefits
There are fish, and then there is Hilsa. For anyone who grew up with it, the name alone conjures up monsoon rains and the rich, almost buttery flavor of a fish that’s more than just a meal—it's an eve...
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 →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.