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
34m
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, Plain Yogurt Cup and Tamarind Date Chutney
P 29gC 85gF 28g
Whole Wheat Roti with Plain Yogurt Cup, Tofu Scramble, Apple Slices With Peanut Butter and Mint Coriander Chutney No-Salt
P 39gC 77gF 38g
Tofu Chilla Wrap with Mint Coriander Chutney No-Salt and Plain Curd
P 23gC 42gF 17g
Shakshuka with Apple Slices With Almond Butter
P 13gC 41gF 23g
Bread Upma with Boiled Egg, Tomato Garlic Chutney, Orange Segments and Curd Rice Snack Bowl
P 23gC 104gF 14g
Oats Idli with Drumstick Sambar, Coconut Chutney, Two Boiled Eggs and Curd Rice Snack Bowl
P 43gC 149gF 23g
Vegan CKD Rava Upma with Vegan Tofu Bhurji, Coriander Coconut Chutney, Apple Slices With Almond Butter and Plain Yogurt Cup
P 21gC 78gF 23g
Vegan Besan Cheela with Mint Coriander Chutney No-Salt, Vegan Tofu Bhurji, Plain Yogurt Cup and Apple Slices With Almond Butter
P 30gC 60gF 31g
Vegan CKD Rice Idli Plain with Drumstick Sambar, Coconut Mint Chutney and Boiled Egg
P 25gC 112gF 10g
Vegan Vermicelli Upma with Two Boiled Eggs, Tomato Garlic Chutney, Apple Slices With Almond Butter and Plain Yogurt Cup
P 29gC 92gF 28g
Vegan Ragi Dosa with Drumstick Sambar, Coriander Coconut Chutney, Boiled Egg and Plain Yogurt Cup
P 26gC 72gF 19g
Vegan Moong Dal Cheela with Mint Yogurt Chutney, Tofu Scramble, Plain Yogurt Cup and Apple Slices With Peanut Butter
P 34gC 61gF 33g
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, Plain Yogurt Cup and Tamarind Date Chutney
681 cal
TUE
Whole Wheat Roti with Plain Yogurt Cup, Tofu Scramble, Apple Slices With Peanut Butter and Mint Coriander Chutney No-Salt
751 cal
WED
Tofu Chilla Wrap with Mint Coriander Chutney No-Salt and Plain Curd
399 cal
THU
Shakshuka with Apple Slices With Almond Butter
394 cal
+ 3 more days, 1 grocery list