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
29m
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
Panchmel Dal with Cooked Steamed White Rice Half Cup, Egg Bhurji Main and No-Salt Lemon Cucumber Kachumber
P 32gC 102gF 22g
Farro Vegetable Bowl with Spinach Apple Salad and Pumpkin Seeds Small Portion
P 15gC 50gF 40g
Egg And Spinach Wrap with Tomato Basil White Bean Soup
P 24gC 48gF 20g
Turkey Avocado Wrap with Broccoli Cheddar Protein Soup
P 46gC 50gF 44g
Vegan Jowar Roti with Anda Curry, Urad Dal, Onion Raita and Carrot Cucumber Salad
P 41gC 116gF 28g
Southwest Egg Scramble Bowl with Zucchini Ribbon Salad
P 22gC 22gF 28g
Cooked Steamed White Rice Half Cup with Baked Salmon, Mint Raita and Beetroot Carrot Salad
P 43gC 61gF 33g
Farro Vegetable Bowl with Boiled Eggs
P 12gC 31gF 15g
Mediterranean Pasta Salad with Veggie Omelette and Tzatziki Sauce
P 43gC 85gF 52g
Steamed White Rice with Egg White Omelette, Arugula Pear Salad and Avocado Half
P 26gC 80gF 30g
Pasta E Fagioli with Vegan Low-Ox Cucumber Quinoa Salad and Roasted Pumpkin Seeds Spiced
P 34gC 106gF 35g
Tofu Grain Bowl with Cooked Quinoa Half Cup and Baked Sweet Potato
P 23gC 72gF 28g
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
Panchmel Dal with Cooked Steamed White Rice Half Cup, Egg Bhurji Main and No-Salt Lemon Cucumber Kachumber
722 cal
TUE
Farro Vegetable Bowl with Spinach Apple Salad and Pumpkin Seeds Small Portion
593 cal
WED
Egg And Spinach Wrap with Tomato Basil White Bean Soup
464 cal
THU
Turkey Avocado Wrap with Broccoli Cheddar Protein Soup
765 cal
+ 3 more days, 1 grocery list