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
52m
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
Oats Rava Dosa with Garlic Chutney, Tofu Scramble and Apple Slices With Peanut Butter
P 33gC 68gF 40g
Pesarattu Upma with Vegetable Sambar, Peanut Chutney and Plain Yogurt Cup
P 48gC 150gF 29g
Cottage Cheese Pancakes with Roasted Chana With Apple and Roasted Pumpkin Seeds Spiced
P 34gC 82gF 28g
Bread Upma with Tofu Scramble and Mint Yogurt Chutney
P 25gC 45gF 19g
Vegan Moong Dal Cheela with Mint Coriander Chutney No-Salt, Bread Omelette and Cucumber Chaat
P 20gC 56gF 18g
Moong Dal Idli with Drumstick Sambar, Ginger Chutney, Boiled Egg and Plain Yogurt Cup
P 43gC 129gF 16g
Handvo with Mint Coriander Chutney No-Salt and Tofu Scramble
P 31gC 64gF 22g
Mooli Paratha with Plain Yogurt Cup, Vegan Tofu Bhurji and Mint Coriander Chutney No-Salt
P 27gC 74gF 24g
Oats Poha with Vegan Tofu Bhurji, Mint Coriander Chutney No-Salt, Yogurt With Fruit and Curd Rice Snack Bowl
P 34gC 95gF 24g
Cottage Cheese Pancakes with Apple Slices With Peanut Butter and Vegan Roasted Edamame
P 34gC 59gF 36g
Indian Quinoa Upma with Bread Omelette and Tomato Onion Chutney
P 20gC 68gF 23g
Quinoa Idli with Vegan Sambar, Coriander Coconut Chutney, Two Boiled Eggs and Curd Rice Snack Bowl
P 42gC 136gF 17g
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
Oats Rava Dosa with Garlic Chutney, Tofu Scramble and Apple Slices With Peanut Butter
712 cal
TUE
Pesarattu Upma with Vegetable Sambar, Peanut Chutney and Plain Yogurt Cup
1021 cal
WED
Cottage Cheese Pancakes with Roasted Chana With Apple and Roasted Pumpkin Seeds Spiced
689 cal
THU
Bread Upma with Tofu Scramble and Mint Yogurt Chutney
429 cal
+ 3 more days, 1 grocery list