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
36m
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
Farro Vegetable Bowl with Cucumber Tomato Avocado Salad and Trail Mix
P 22gC 71gF 55g
Tofu Grain Bowl with Cooked Quinoa Half Cup and Spinach Apple Salad
P 23gC 62gF 36g
Steamed White Rice with Spinach Feta Egg Muffins, Vegetable Veg Stir-Fry and Plain Hummus Portion
P 33gC 97gF 40g
Egg White Veggie Scramble with Steamed White Rice and Vegetable Veg Stir-Fry
P 18gC 66gF 13g
Broccoli Cheddar Egg Bake with Steamed Steamed White Rice, Beet Walnut Salad and Cucumber Chaat
P 34gC 81gF 48g
Kadhi with Vegan Methi Thepla, Baked Sweet Potato, Plain Yogurt Cup and Garlic Chutney
P 25gC 73gF 21g
Egg Salad Sandwich with Baked Potato Soup and Cucumber Chaat
P 26gC 68gF 38g
Chicken Keema with Phulka Plate and Spiced Buttermilk
P 49gC 128gF 25g
Cooked Steamed White Rice Half Cup with Tamil Lemon Rasam, Beans Poriyal, Prawn Curry, Plain Yogurt Cup and Ginger Chutney
P 46gC 89gF 42g
Baked Salmon With Quinoa And Broccoli with Cooked Steamed White Rice Half Cup, Baked Sweet Potato and Apple With Cinnamon
P 42gC 91gF 47g
Spinach Lentil Soup with Egg Breakfast Burrito and Kachumber Raita
P 48gC 96gF 30g
Steamed White Rice with Fish Curry, Roasted Veg, Curd Rice Snack Bowl and Coriander Coconut Chutney
P 41gC 75gF 36g
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
Farro Vegetable Bowl with Cucumber Tomato Avocado Salad and Trail Mix
813 cal
TUE
Tofu Grain Bowl with Cooked Quinoa Half Cup and Spinach Apple Salad
650 cal
WED
Steamed White Rice with Spinach Feta Egg Muffins, Vegetable Veg Stir-Fry and Plain Hummus Portion
864 cal
THU
Egg White Veggie Scramble with Steamed White Rice and Vegetable Veg Stir-Fry
450 cal
+ 3 more days, 1 grocery list