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
Farro Vegetable Bowl with Cucumber Tomato Avocado Salad and Trail Mix
Tofu Grain Bowl with Cooked Quinoa Half Cup and Spinach Apple Salad
Steamed White Rice with Spinach Feta Egg Muffins, Vegetable Veg Stir-Fry and Plain Hummus Portion
Egg White Veggie Scramble with Steamed White Rice and Vegetable Veg Stir-Fry
Broccoli Cheddar Egg Bake with Steamed Steamed White Rice, Beet Walnut Salad and Cucumber Chaat
Kadhi with Vegan Methi Thepla, Baked Sweet Potato, Plain Yogurt Cup and Garlic Chutney
Egg Salad Sandwich with Baked Potato Soup and Cucumber Chaat
Chicken Keema with Phulka Plate and Spiced Buttermilk
Cooked Steamed White Rice Half Cup with Tamil Lemon Rasam, Beans Poriyal, Prawn Curry, Plain Yogurt Cup and Ginger Chutney
Baked Salmon With Quinoa And Broccoli with Cooked Steamed White Rice Half Cup, Baked Sweet Potato and Apple With Cinnamon
Spinach Lentil Soup with Egg Breakfast Burrito and Kachumber Raita
Steamed White Rice with Fish Curry, Roasted Veg, Curd Rice Snack Bowl and Coriander Coconut Chutney
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
How Much Protein Do You Really Need? A Guide with 7 Indian Meals
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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 →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.