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
Italian Wedding Soup with Vegan Gerd Roasted Veg Quinoa and Cooked Quinoa Half Cup
P 24gC 50gF 20g
Chicken Vegetable Stew with Cucumber Sticks Hummus, Cooked Steamed White Rice Half Cup and Avocado Half
P 44gC 109gF 43g
Vegan Jowar Roti with Keema Matar, Plain Yogurt Cup and No-Salt Lemon Cucumber Kachumber
P 42gC 86gF 51g
Caprese Pasta Bowl with Protein French Toast
P 38gC 83gF 28g
Broccoli Cheddar Egg Bake with Cooked Steamed White Rice Half Cup and Vegan Low-Ox Apple Cabbage Salad
P 26gC 63gF 29g
Phulka with Urad Dal, Egg Bhurji Main, Onion Tomato Raita and Mooli Cucumber Salad
P 38gC 91gF 27g
Cooked White Rice Half Cup with Mini Idlis With Sambar Dip, Beans Poriyal, Prawn Curry, Curd Rice Snack Bowl and Coconut Chutney
P 45gC 105gF 37g
Cooked Steamed White Rice Half Cup with Egg Bhurji Main, Beetroot Raita and Dhokla Mini Snack
P 33gC 92gF 28g
Tofu Stir Fry Vegetables with Vegan Jowar Roti and Spinach Apple Salad
P 28gC 76gF 35g
Tofu Grain Bowl with No-Salt Lemon Cucumber Kachumber
P 23gC 57gF 22g
Vegan Gerd Roasted Veg Quinoa with Egg Salad Sandwich
P 19gC 63gF 19g
Cucumber Salad with Boiled Eggs and Hummus Toast With Veggies
P 24gC 72gF 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
Italian Wedding Soup with Vegan Gerd Roasted Veg Quinoa and Cooked Quinoa Half Cup
478 cal
TUE
Chicken Vegetable Stew with Cucumber Sticks Hummus, Cooked Steamed White Rice Half Cup and Avocado Half
981 cal
WED
Vegan Jowar Roti with Keema Matar, Plain Yogurt Cup and No-Salt Lemon Cucumber Kachumber
946 cal
THU
Caprese Pasta Bowl with Protein French Toast
728 cal
+ 3 more days, 1 grocery list