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
Jowar Roti with Kadhi Pakora, Vegan Mixed Dal, Plain Yogurt Cup and Mooli Cucumber Salad
Steamed Steamed White Rice with Broccoli Cheddar Egg Bake, Zucchini Ribbon Salad and Cucumber Sticks Hummus
Veggie Frittata with Greek Pasta Salad, Tzatziki Sauce and Cooked Quinoa Half Cup
Egg Bhurji Main with No-Salt Whole Wheat Roti and Plain Yogurt Cup
Lauki Chana Dal with No-Salt Whole Wheat Roti, Egg Bhurji Main, Pineapple Raita and Mint Chutney
Cooked White Rice Half Cup with Veggie Frittata, Spinach Apple Salad and Roasted Red Pepper Hummus
Baked Salmon with Vegan Jowar Roti and Plain Yogurt Cup
Vegan Mixed Dal with Jowar Roti, Egg Bhurji Main, Cucumber Mint Raita and Mint Chutney
Steamed White Rice with Lauki Chana Dal, Egg Bhurji Main, Cucumber Mint Raita and No-Salt Lemon Cucumber Kachumber
Cooked White Rice Half Cup with Dal Fry, Egg Bhurji Main and No-Salt Lemon Cucumber Kachumber
Chapati with Tandoori Tofu Bowl, Toor Dal Tadka, Plain Yogurt Cup and No-Salt Lemon Cucumber Kachumber
Veggie Frittata with Roasted Red Pepper Hummus, Cooked White Rice Half Cup and Cucumber Sticks Hummus
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.