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
41m
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
Jowar Roti with Kadhi Pakora, Vegan Mixed Dal, Plain Yogurt Cup and Mooli Cucumber Salad
P 32gC 95gF 38g
Steamed Steamed White Rice with Broccoli Cheddar Egg Bake, Zucchini Ribbon Salad and Cucumber Sticks Hummus
P 42gC 110gF 52g
Veggie Frittata with Greek Pasta Salad, Tzatziki Sauce and Cooked Quinoa Half Cup
P 36gC 77gF 48g
Egg Bhurji Main with No-Salt Whole Wheat Roti and Plain Yogurt Cup
P 23gC 43gF 24g
Lauki Chana Dal with No-Salt Whole Wheat Roti, Egg Bhurji Main, Pineapple Raita and Mint Chutney
P 31gC 80gF 24g
Cooked White Rice Half Cup with Veggie Frittata, Spinach Apple Salad and Roasted Red Pepper Hummus
P 31gC 96gF 51g
Baked Salmon with Vegan Jowar Roti and Plain Yogurt Cup
P 46gC 61gF 40g
Vegan Mixed Dal with Jowar Roti, Egg Bhurji Main, Cucumber Mint Raita and Mint Chutney
P 31gC 75gF 23g
Steamed White Rice with Lauki Chana Dal, Egg Bhurji Main, Cucumber Mint Raita and No-Salt Lemon Cucumber Kachumber
P 33gC 112gF 24g
Cooked White Rice Half Cup with Dal Fry, Egg Bhurji Main and No-Salt Lemon Cucumber Kachumber
P 28gC 97gF 24g
Chapati with Tandoori Tofu Bowl, Toor Dal Tadka, Plain Yogurt Cup and No-Salt Lemon Cucumber Kachumber
P 39gC 129gF 27g
Veggie Frittata with Roasted Red Pepper Hummus, Cooked White Rice Half Cup and Cucumber Sticks Hummus
P 41gC 122gF 52g
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
Jowar Roti with Kadhi Pakora, Vegan Mixed Dal, Plain Yogurt Cup and Mooli Cucumber Salad
827 cal
TUE
Steamed Steamed White Rice with Broccoli Cheddar Egg Bake, Zucchini Ribbon Salad and Cucumber Sticks Hummus
1047 cal
WED
Veggie Frittata with Greek Pasta Salad, Tzatziki Sauce and Cooked Quinoa Half Cup
867 cal
THU
Egg Bhurji Main with No-Salt Whole Wheat Roti and Plain Yogurt Cup
468 cal
+ 3 more days, 1 grocery list