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
50m
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
Oats Poha with Tofu Scramble, Plain Yogurt Cup and Mint Coriander Chutney No-Salt
P 36gC 61gF 31g
Vegan Vermicelli Upma with Two Boiled Eggs, Coconut Chutney No-Salt, Cucumber Chaat and Plain Yogurt Cup
P 27gC 71gF 23g
Pesarattu Upma with Sambar, Ginger Chutney, Two Boiled Eggs and Plain Yogurt Cup
P 52gC 154gF 23g
Plain Paratha with Kachumber Raita and Yogurt Berry Bowl
P 35gC 89gF 23g
Protein Blueberry Baked Oatmeal with Hard Boiled Egg With Cucumber and Walnuts Small Portion
P 40gC 62gF 71g
Vegan CKD Rava Upma with Tofu Bhurji, Tomato Onion Chutney, Apple Slices With Peanut Butter and Plain Yogurt Cup
P 24gC 84gF 28g
Vegan Poha with Vegan Tofu Bhurji, Apple Slices With Peanut Butter, Plain Yogurt Cup and Mint Yogurt Chutney
P 27gC 91gF 34g
Oats Rava Dosa with Mint Coriander Chutney No-Salt, Vegan Tofu Bhurji, Plain Yogurt Cup and Cucumber Chaat
P 25gC 56gF 25g
Quinoa Poha with Vegan Tofu Bhurji, Plain Yogurt Cup and Mint Yogurt Chutney
P 31gC 69gF 29g
Bread Upma with Two Boiled Eggs, Mint Coriander Chutney No-Salt, Orange Segments and Curd Rice Snack Bowl
P 26gC 103gF 13g
Rava Uttapam with Vegetable Sambar, Coriander Coconut Chutney, Two Boiled Eggs and Plain Yogurt Cup
P 34gC 90gF 23g
Overnight Oats with Turkey Egg Muffins
P 45gC 72gF 34g
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
Oats Poha with Tofu Scramble, Plain Yogurt Cup and Mint Coriander Chutney No-Salt
643 cal
TUE
Vegan Vermicelli Upma with Two Boiled Eggs, Coconut Chutney No-Salt, Cucumber Chaat and Plain Yogurt Cup
585 cal
WED
Pesarattu Upma with Sambar, Ginger Chutney, Two Boiled Eggs and Plain Yogurt Cup
1008 cal
THU
Plain Paratha with Kachumber Raita and Yogurt Berry Bowl
680 cal
+ 3 more days, 1 grocery list