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
36m
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
Turkey Pasta with Cooked Quinoa Half Cup and Zucchini Ribbon Salad
P 43gC 101gF 28g
Stuffed Bell Peppers with Herbed Lentil Soup No-Salt
P 49gC 84gF 34g
Keema Matar with Cooked White Rice Half Cup and Dhokla Mini Snack
P 39gC 85gF 48g
Egg And Spinach Wrap with White Bean Butternut Squash Soup
P 25gC 61gF 19g
Cooked Steamed White Rice Half Cup with Vegan Roasted Soybean Snack, Kachumber Raita and Dhokla Mini Snack
P 56gC 109gF 34g
Cooked Steamed White Rice Half Cup with Broccoli Cheddar Egg Bake, Arugula Pear Salad and Tomato Basil Salsa
P 29gC 70gF 44g
Steamed White Rice with Cottage Cheese Egg Bowl, Zucchini Ribbon Salad and Plain Hummus Portion
P 39gC 88gF 46g
Turkey Spinach Frittata with Akki Roti and Baingan Bharta
P 22gC 49gF 24g
Broccoli Cheddar Egg Bake with Cooked White Rice Half Cup and Baby Carrots With Hummus
P 42gC 105gF 43g
Keema Matar with Phulka and Mint Raita
P 36gC 50gF 42g
Steamed White Rice with Prawn Curry, Cabbage Poriyal, Vegetable Kootu, Curd Rice Snack Bowl and Tomato Garlic Chutney
P 45gC 99gF 35g
Spinach Lentil Soup with Egg Salad Sandwich and Kachumber Raita
P 32gC 81gF 19g
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
Turkey Pasta with Cooked Quinoa Half Cup and Zucchini Ribbon Salad
828 cal
TUE
Stuffed Bell Peppers with Herbed Lentil Soup No-Salt
830 cal
WED
Keema Matar with Cooked White Rice Half Cup and Dhokla Mini Snack
918 cal
THU
Egg And Spinach Wrap with White Bean Butternut Squash Soup
510 cal
+ 3 more days, 1 grocery list