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
Masoor Dal with Steamed White Rice with Aloo Gobi Sabzi with Dahi
P 29gC 104gF 21g
Phulka with Moong Dal with Bhindi Tomato Sabzi with Dahi
P 30gC 93gF 21g
Phulka with Masoor Dal with Aloo Gobi Sabzi with Dahi
P 30gC 90gF 21g
Vegetable Bajra Khichdi with Palak Sabzi with Curd
P 25gC 76gF 17g
Vegetable Bajra Khichdi with Lauki Sabzi with Curd
P 23gC 78gF 18g
Surmai Curry with Steamed White Rice with Jeera Palak
P 35gC 57gF 24g
Vegetable Poha with Boiled Eggs with Banana with Milk
P 20gC 95gF 19g
Murgir Manxor Jol with Steamed White Rice with Cabbage Sabzi with Dahi
P 46gC 84gF 36g
Pomfret Fish Curry with Soft Steamed White Rice with Soft Drumstick Sabzi with Curd
P 41gC 77gF 27g
Paneer Vegetable Curry with Phulka with Moong Dal with Lauki Sabzi
P 34gC 94gF 32g
Soft Chicken Curry with Soft Steamed White Rice with Drumstick Sabzi with Moong Dal
P 46gC 101gF 26g
Quick Rajma with Steamed Rice with Cucumber Salad
P 22gC 89gF 6g
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.
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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
Masoor Dal with Steamed White Rice with Aloo Gobi Sabzi with Dahi
710 cal
TUE
Phulka with Moong Dal with Bhindi Tomato Sabzi with Dahi
650 cal
WED
Phulka with Masoor Dal with Aloo Gobi Sabzi with Dahi
645 cal
THU
Vegetable Bajra Khichdi with Palak Sabzi with Curd
547 cal
+ 3 more days, 1 grocery list