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
28m
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
Bread Upma with Vegan Tofu Bhurji, Plain Yogurt Cup and Mint Coriander Chutney No-Salt
P 32gC 60gF 29g
Plain Paratha with Plain Yogurt Cup, Tofu Bhurji and Mint Coriander Chutney No-Salt
P 38gC 61gF 26g
Oats Poha with Vegan Tofu Bhurji, Apple With Cinnamon, Plain Yogurt Cup and Mint Coriander Chutney No-Salt
P 35gC 85gF 33g
Foxtail Millet Idli with Vegetable Sambar, Tomato Chutney, Two Boiled Eggs and Curd Rice Snack Bowl
P 34gC 71gF 19g
Mixed Millet Dosa with Vegetable Sambar, Coconut Chutney No-Salt, Boiled Egg and Plain Yogurt Cup
P 27gC 63gF 19g
Indian Quinoa Upma with Vegan Tofu Bhurji, Cucumber Chaat, Plain Yogurt Cup and Mint Yogurt Chutney
P 38gC 79gF 28g
Mixed Veg Stuffed Paratha with Plain Yogurt Cup, Vegan Tofu Bhurji, Yogurt With Fruit and Mint Coriander Chutney No-Salt
P 38gC 79gF 26g
Plain Paratha with Mint Raita and Yogurt Berry Bowl
P 35gC 61gF 16g
Oats Poha with Yogurt Berry Bowl and Mint Coriander Chutney No-Salt
P 37gC 61gF 22g
Palak Paratha with Plain Yogurt Cup, Vegan Tofu Bhurji and Mint Coriander Chutney No-Salt
P 31gC 59gF 24g
Tofu Chilla Wrap with Mint Yogurt Chutney and Greek Yogurt With Honey Indian
P 32gC 56gF 18g
Palak Paratha with No-Salt Moong Dal, Plain Yogurt Cup and Garlic Chutney
P 26gC 77gF 15g
ABOUT THIS HUB
Why muscle gain matters more than the wellness blog said
1,628
Curated meals
196
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
Bread Upma with Vegan Tofu Bhurji, Plain Yogurt Cup and Mint Coriander Chutney No-Salt
607 cal
TUE
Plain Paratha with Plain Yogurt Cup, Tofu Bhurji and Mint Coriander Chutney No-Salt
584 cal
WED
Oats Poha with Vegan Tofu Bhurji, Apple With Cinnamon, Plain Yogurt Cup and Mint Coriander Chutney No-Salt
737 cal
THU
Foxtail Millet Idli with Vegetable Sambar, Tomato Chutney, Two Boiled Eggs and Curd Rice Snack Bowl
579 cal
+ 3 more days, 1 grocery list