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
67m
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
Steamed White Rice with Drumstick Sambar, Cabbage Poriyal, Fish Curry, Curd Rice Snack Bowl and Tomato Garlic Chutney
P 50gC 108gF 36g
Vegan Jowar Roti with Vegan Dal Palak, Egg Bhurji Main, Pineapple Raita and Mooli Cucumber Salad
P 38gC 113gF 25g
Garlic Pepper Salmon with Celery Sticks, Cooked Steamed White Rice Half Cup and Roasted Red Pepper Hummus
P 52gC 80gF 53g
Vegan Rajma with Tomato Onion Chutney and Plain Yogurt Cup
P 22gC 56gF 18g
Vegan Tofu Bhurji with Apple Slices With Almond Butter
P 14gC 40gF 18g
Chickpeas Half Cup with Curry Leaf Chutney and Plain Yogurt Cup
P 23gC 61gF 15g
Southwest Egg Scramble Bowl with No-Salt Lemon Cucumber Kachumber
P 20gC 28gF 18g
Turkey Meatballs With Roasted Vegetables with Cooked Steamed White Rice Half Cup and Vegan CKD Cucumber Carrot Sticks
P 35gC 60gF 21g
Whole Wheat Roti with Toor Dal Tadka, Egg Bhurji Main, Onion Tomato Raita and Cucumber Carrot Sticks With Mint Yogurt Dip
P 31gC 79gF 19g
Dal Palak with Steamed White Rice, Egg Bhurji Main and Carrot Cucumber Salad
P 27gC 97gF 20g
Toor Dal Tadka with Steamed White Rice, Egg Bhurji Main, Carrot Cucumber Salad and Garlic Chutney
P 30gC 102gF 22g
Thai Quinoa Salad with Tofu Scramble
P 30gC 46gF 26g
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
Steamed White Rice with Drumstick Sambar, Cabbage Poriyal, Fish Curry, Curd Rice Snack Bowl and Tomato Garlic Chutney
945 cal
TUE
Vegan Jowar Roti with Vegan Dal Palak, Egg Bhurji Main, Pineapple Raita and Mooli Cucumber Salad
802 cal
WED
Garlic Pepper Salmon with Celery Sticks, Cooked Steamed White Rice Half Cup and Roasted Red Pepper Hummus
1003 cal
THU
Vegan Rajma with Tomato Onion Chutney and Plain Yogurt Cup
459 cal
+ 3 more days, 1 grocery list