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
31m
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 Tamarind Date Chutney
P 36gC 82gF 31g
Mixed Vegetable Paratha with Plain Yogurt Cup, Egg White Scramble, Hard Boiled Egg With Cucumber and Mint Coriander Chutney No-Salt
P 42gC 77gF 23g
Turkey Egg Muffins with Baked Sweet Potato and Ricotta Berry Toast
P 44gC 74gF 38g
Tofu Chilla Wrap with Mint Chutney and Plain Yogurt Cup
P 23gC 42gF 17g
Protein Banana Oat Pancakes with Apple Slices With Almond Butter and Cottage Cheese With Cucumber And Herbs
P 27gC 78gF 19g
Italian Wedding Soup with Vegan Hummus With Carrot Sticks and Half Slice Avocado Toast
P 33gC 74gF 37g
Garlic Pepper Salmon with Roasted Vegetable Medley, Cooked Steamed White Rice Half Cup and Roasted Red Pepper Hummus
P 55gC 93gF 64g
Herbed Lentil Soup No-Salt with Egg And Spinach Wrap and Kachumber Raita
P 38gC 79gF 25g
Vegan Mixed Dal with Cooked White Rice Half Cup, Egg Bhurji Main and Cucumber Carrot Sticks With Mint Yogurt Dip
P 28gC 90gF 20g
Urad Dal Tadka with Cooked White Rice Half Cup, Egg Bhurji Main, Carrot Cucumber Salad With Lemon and Mint Yogurt Chutney
P 31gC 92gF 23g
Cooked Steamed White Rice Half Cup with Cottage Cheese Egg Bowl, Vegan CKD Cucumber Carrot Sticks and Plain Hummus Portion
P 36gC 80gF 36g
Vegan CKD Rava Upma with Tofu Bhurji, Mint Coriander Chutney No-Salt, Apple Slices With Almond Butter and Plain Yogurt Cup
P 18gC 77gF 20g
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 Tamarind Date Chutney
722 cal
TUE
Mixed Vegetable Paratha with Plain Yogurt Cup, Egg White Scramble, Hard Boiled Egg With Cucumber and Mint Coriander Chutney No-Salt
668 cal
WED
Turkey Egg Muffins with Baked Sweet Potato and Ricotta Berry Toast
811 cal
THU
Tofu Chilla Wrap with Mint Chutney and Plain Yogurt Cup
402 cal
+ 3 more days, 1 grocery list