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
35m
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 Quinoa Half Cup with Tofu Grain Bowl, Mashed Sweet Potato and Tomato Basil Salsa
P 26gC 100gF 34g
Palak Paratha with Plain Yogurt Cup, Tofu Scramble and Mint Yogurt Chutney
P 32gC 48gF 24g
Egg And Spinach Wrap with Apple With Cinnamon
P 18gC 58gF 22g
Protein French Toast with Half Slice Avocado Toast and Hard Boiled Egg With Cucumber
P 29gC 49gF 21g
Vegan Moong Dal Cheela with Garlic Chutney, Omelette Sandwich and Apple With Cinnamon
P 24gC 87gF 31g
Indian Quinoa Upma with Bread Omelette, Ginger Chutney and Curd Rice Snack Bowl
P 20gC 71gF 23g
Little Millet Idli with Drumstick Sambar, Cilantro Coconut Chutney, Egg White Scramble and Plain Yogurt Cup
P 55gC 157gF 25g
Rava Uttapam with Rasam, Coconut Chutney, Boiled Egg and Curd Rice Snack Bowl
P 27gC 105gF 22g
Oats Poha with Tofu Scramble, Tomato Onion Chutney and Plain Yogurt Cup
P 37gC 64gF 32g
Mooli Paratha with Plain Yogurt Cup, Tofu Scramble and Mint Yogurt Chutney
P 36gC 73gF 28g
Oats Poha with Boiled Eggs, Cucumber Chaat and Mint Coriander Chutney No-Salt
P 15gC 46gF 11g
Little Millet Idli with Keerai Kootu, Coriander Coconut Chutney, Boiled Egg and Curd Rice Snack Bowl
P 44gC 170gF 21g
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 Quinoa Half Cup with Tofu Grain Bowl, Mashed Sweet Potato and Tomato Basil Salsa
790 cal
TUE
Palak Paratha with Plain Yogurt Cup, Tofu Scramble and Mint Yogurt Chutney
510 cal
WED
Egg And Spinach Wrap with Apple With Cinnamon
491 cal
THU
Protein French Toast with Half Slice Avocado Toast and Hard Boiled Egg With Cucumber
484 cal
+ 3 more days, 1 grocery list