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
Cooked White Rice Half Cup with Veg Kurma, Fish Curry, Cabbage Poriyal and Curd Rice Snack Bowl
Cooked Quinoa Half Cup with Turkey Pasta, Spinach Apple Salad and Cucumber Sticks Hummus
Baked Salmon with Steamed Steamed White Rice, Beet Walnut Salad and Apple With Cinnamon
Keema Matar with Jeera Rice and Cucumber Carrot Sticks With Mint Yogurt Dip
Tofu Grain Bowl with Cooked Steamed White Rice Half Cup and Mooli Cucumber Salad
Jowar Roti with Kadhi, Vegan Masoor Dal, Plain Yogurt Cup and No-Salt Lemon Cucumber Kachumber
Cooked Steamed White Rice Half Cup with Cottage Cheese Egg Bowl, Roasted Veg and Plain Hummus Portion
Vegetable Tofu Curry with Kadhi, Jowar Roti and Plain Yogurt Cup
Vegan Jowar Roti with Kadhi, Masoor Dal, Plain Yogurt Cup and Mooli Cucumber Salad
Broccoli Cheddar Egg Bake with Steamed White Rice, Roasted Red Pepper Hummus and Beet Walnut Salad
Greek Quinoa Salad with Veggie Frittata and Tzatziki Sauce
Cooked White Rice Half Cup with Spinach Cheese Omelette, Roasted Veg 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
How Much Protein Do You Really Need? A Guide with 7 Indian Meals
The conversation around protein often feels like a shouting match. Fitness influencers push for 200 grams a day, while wellness blogs suggest a few almonds will do. The truth is much simpler, and you ...
Read the guide →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 →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.