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
40m
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
Cooked White Rice Half Cup with Veg Kurma, Fish Curry, Cabbage Poriyal and Curd Rice Snack Bowl
P 44gC 84gF 44g
Cooked Quinoa Half Cup with Turkey Pasta, Spinach Apple Salad and Cucumber Sticks Hummus
P 49gC 126gF 46g
Baked Salmon with Steamed Steamed White Rice, Beet Walnut Salad and Apple With Cinnamon
P 44gC 103gF 61g
Keema Matar with Jeera Rice and Cucumber Carrot Sticks With Mint Yogurt Dip
P 35gC 86gF 47g
Tofu Grain Bowl with Cooked Steamed White Rice Half Cup and Mooli Cucumber Salad
P 25gC 88gF 23g
Jowar Roti with Kadhi, Vegan Masoor Dal, Plain Yogurt Cup and No-Salt Lemon Cucumber Kachumber
P 31gC 89gF 20g
Cooked Steamed White Rice Half Cup with Cottage Cheese Egg Bowl, Roasted Veg and Plain Hummus Portion
P 38gC 84gF 43g
Vegetable Tofu Curry with Kadhi, Jowar Roti and Plain Yogurt Cup
P 27gC 62gF 32g
Vegan Jowar Roti with Kadhi, Masoor Dal, Plain Yogurt Cup and Mooli Cucumber Salad
P 34gC 109gF 19g
Broccoli Cheddar Egg Bake with Steamed White Rice, Roasted Red Pepper Hummus and Beet Walnut Salad
P 44gC 103gF 65g
Greek Quinoa Salad with Veggie Frittata and Tzatziki Sauce
P 33gC 59gF 44g
Cooked White Rice Half Cup with Spinach Cheese Omelette, Roasted Veg and Cucumber Sticks Hummus
P 37gC 96gF 54g
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
Cooked White Rice Half Cup with Veg Kurma, Fish Curry, Cabbage Poriyal and Curd Rice Snack Bowl
903 cal
TUE
Cooked Quinoa Half Cup with Turkey Pasta, Spinach Apple Salad and Cucumber Sticks Hummus
1087 cal
WED
Baked Salmon with Steamed Steamed White Rice, Beet Walnut Salad and Apple With Cinnamon
1121 cal
THU
Keema Matar with Jeera Rice and Cucumber Carrot Sticks With Mint Yogurt Dip
905 cal
+ 3 more days, 1 grocery list