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
Pesarattu Upma with Drumstick Sambar, Coconut Chutney and Plain Yogurt Cup
P 30gC 91gF 20g
Oats Poha with Vegan Tofu Bhurji, Apple With Cinnamon, Plain Yogurt Cup and Mint Yogurt Chutney
P 36gC 85gF 33g
Pesarattu with Drumstick Sambar, Cilantro Coconut Chutney and Plain Yogurt Cup
P 32gC 87gF 12g
Bread Upma with Egg White Scramble, Plain Yogurt Cup and Mint Yogurt Chutney
P 28gC 46gF 18g
Turkey Egg Muffins with Avocado Toast With Soft Egg and Roasted Chana With Apple
P 33gC 88gF 20g
Oats Poha with Mint Coriander Chutney No-Salt, Hard Boiled Egg With Cucumber and Curd Rice Snack Bowl
P 35gC 75gF 25g
Khaman Dhokla with Mint Coriander Chutney No-Salt, Tofu Scramble, Plain Yogurt Cup and Apple Slices With Almond Butter
P 39gC 64gF 43g
Whole Wheat Roti with Mint Raita, Tofu Scramble, Hard Boiled Egg With Cucumber and Tamarind Date Chutney
P 37gC 71gF 25g
Rava Uttapam with Drumstick Sambar, Coconut Chutney, Egg White Scramble and Curd Rice Snack Bowl
P 32gC 75gF 17g
Tofu Chilla Wrap with Mint Chutney and Greek Yogurt With Honey Indian
P 32gC 57gF 18g
Vegan Vermicelli Upma with Tofu Bhurji, Coconut Mint Chutney and Curd Rice Snack Bowl
P 37gC 84gF 26g
Mixed Veg Stuffed Paratha with Dal Palak, Cucumber Raita and Garlic Chutney
P 25gC 80gF 13g
ABOUT THIS HUB
Why muscle gain matters more than the wellness blog said
1,628
Curated meals
179
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
1,581Meals where fat provides 20% or less of total calories.
Kidney Friendly
300Meals designed for chronic kidney disease management by limiting sodium, potassi
Low Sodium
3,773Meals 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
Pesarattu Upma with Drumstick Sambar, Coconut Chutney and Plain Yogurt Cup
644 cal
TUE
Oats Poha with Vegan Tofu Bhurji, Apple With Cinnamon, Plain Yogurt Cup and Mint Yogurt Chutney
742 cal
WED
Pesarattu with Drumstick Sambar, Cilantro Coconut Chutney and Plain Yogurt Cup
561 cal
THU
Bread Upma with Egg White Scramble, Plain Yogurt Cup and Mint Yogurt Chutney
455 cal
+ 3 more days, 1 grocery list