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 Vegan Tofu Bhurji, Cucumber Chaat, Plain Yogurt Cup and Mint Coriander Chutney No-Salt
P 30gC 70gF 28g
Cottage Cheese Pancakes with Apple Slices With Rice Cakes and Vegan Roasted Peanuts
P 28gC 60gF 37g
Berry Overnight Oats with Boiled Egg
P 18gC 58gF 9g
Tofu Sandwich with Yogurt With Fruit and Spinach Apple Salad
P 37gC 94gF 44g
Bread Upma with Tofu Scramble, Plain Yogurt Cup and Garlic Chutney
P 33gC 58gF 29g
Vegetable Idli with Drumstick Sambar, Coconut Mint Chutney, Boiled Egg and Plain Yogurt Cup
P 39gC 154gF 19g
Protein French Toast with Beet Walnut Salad and Avocado Cottage Cheese Toast
P 35gC 57gF 47g
Vegan CKD Rava Upma with Vegan Tofu Bhurji, Cilantro Coconut Chutney, Apple Slices With Almond Butter and Plain Yogurt Cup
P 21gC 78gF 23g
Vegan Poha with Two Boiled Eggs, Roasted Chana With Apple and Mint Coriander Chutney No-Salt
P 29gC 105gF 13g
Vegan CKD Rice Idli Plain with Drumstick Sambar, Coconut Mint Chutney, Two Boiled Eggs and Plain Yogurt Cup
P 37gC 125gF 18g
Vegan CKD Rava Upma with Vegan Tofu Bhurji, Coriander Coconut Chutney, Apple Slices With Peanut Butter and Plain Yogurt Cup
P 25gC 81gF 31g
Indian Quinoa Upma with Boiled Egg, Roasted Chana With Apple, Plain Yogurt Cup and Tamarind Date Chutney
P 35gC 104gF 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
Oats Poha with Vegan Tofu Bhurji, Cucumber Chaat, Plain Yogurt Cup and Mint Coriander Chutney No-Salt
629 cal
TUE
Cottage Cheese Pancakes with Apple Slices With Rice Cakes and Vegan Roasted Peanuts
656 cal
WED
Berry Overnight Oats with Boiled Egg
378 cal
THU
Tofu Sandwich with Yogurt With Fruit and Spinach Apple Salad
894 cal
+ 3 more days, 1 grocery list