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
32m
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
Broccoli Cheddar Egg Bake with Cooked White Rice Half Cup, Celery Sticks and Beet Walnut Salad
P 31gC 62gF 46g
Egg And Spinach Wrap with Herbed Lentil Soup No-Salt
P 31gC 65gF 23g
Cucumber Salad with Tofu Grain Bowl
P 22gC 53gF 22g
Broccoli Cheddar Egg Bake with Cooked Steamed White Rice Half Cup and Beet Walnut Salad
P 31gC 57gF 47g
Cooked Quinoa Half Cup with Baked Salmon and Greek Quinoa Salad
P 48gC 65gF 50g
Steamed White Rice with Egg Bhurji Main, Beetroot Raita and Mooli Cucumber Salad
P 23gC 68gF 21g
Baked Salmon with Sauteed Spinach Side, Cooked Steamed White Rice Half Cup and Roasted Red Pepper Hummus
P 49gC 78gF 52g
Cooked Steamed White Rice Half Cup with Vegan Mixed Veg Curry, Cabbage Poriyal, Prawn Curry, Plain Yogurt Cup and Tomato Garlic Chutney
P 47gC 92gF 43g
Steamed White Rice with Vegan Mixed Veg Curry, Prawn Curry, Beans Poriyal and Plain Yogurt Cup
P 48gC 106gF 41g
Vegan Mixed Dal with Steamed White Rice, Egg Bhurji Main, Mooli Cucumber Salad and Mint Coriander Chutney No-Salt
P 26gC 94gF 21g
Cooked Quinoa Half Cup with Tofu Grain Bowl and Baked Sweet Potato
P 23gC 72gF 28g
Cottage Cheese Pancakes with Apple Slices With Almond Butter and Edamame Bowl Salted
P 30gC 55gF 22g
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
Broccoli Cheddar Egg Bake with Cooked White Rice Half Cup, Celery Sticks and Beet Walnut Salad
778 cal
TUE
Egg And Spinach Wrap with Herbed Lentil Soup No-Salt
589 cal
WED
Cucumber Salad with Tofu Grain Bowl
486 cal
THU
Broccoli Cheddar Egg Bake with Cooked Steamed White Rice Half Cup and Beet Walnut Salad
761 cal
+ 3 more days, 1 grocery list