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
Vegan Gerd Steamed White Rice Carrot Bowl with Caprese Salad Plate and Protein French Toast
P 39gC 93gF 46g
Herbed Lentil Soup No-Salt with Veggie Hummus Sandwich and Kachumber Raita
P 36gC 100gF 21g
Avocado Egg Sandwich with Zucchini Ribbon Salad and Apple With Cinnamon
P 17gC 74gF 41g
Broccoli Cheddar Egg Bake with Steamed Green Beans Cup, Cooked Steamed White Rice Half Cup and Tzatziki Sauce
P 37gC 69gF 36g
Steamed White Rice with Egg Bhurji Main, Onion Tomato Raita and Carrot Cucumber Salad
P 23gC 66gF 19g
Turkey Pasta with Greek Salad and Half Baked Sweet Potato
P 44gC 110gF 46g
Egg Bhurji Main with Phulka and Pomegranate Raita
P 22gC 48gF 18g
Steamed White Rice with Toor Dal Tadka, Egg Bhurji Main, Onion Tomato Raita and Carrot Cucumber Salad
P 35gC 111gF 22g
White Bean Butternut Squash Soup with Egg Salad Sandwich and Kachumber Raita
P 26gC 79gF 19g
Baked Ziti with Greek Salad and Vegan Tofu Scramble
P 45gC 76gF 50g
Whole Wheat Roti with Kadhi Pakora, Vegan Masoor Dal, Plain Yogurt Cup and Mooli Cucumber Salad
P 35gC 97gF 38g
Cooked Steamed White Rice Half Cup with Chicken Keema, Cucumber Carrot Sticks With Mint Yogurt Dip and Dhokla Mini Snack
P 42gC 91gF 29g
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
Vegan Gerd Steamed White Rice Carrot Bowl with Caprese Salad Plate and Protein French Toast
921 cal
TUE
Herbed Lentil Soup No-Salt with Veggie Hummus Sandwich and Kachumber Raita
700 cal
WED
Avocado Egg Sandwich with Zucchini Ribbon Salad and Apple With Cinnamon
704 cal
THU
Broccoli Cheddar Egg Bake with Steamed Green Beans Cup, Cooked Steamed White Rice Half Cup and Tzatziki Sauce
736 cal
+ 3 more days, 1 grocery list