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
27m
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
Methi Paratha with Mint Raita and Yogurt Berry Bowl
P 37gC 64gF 13g
Oats Chilla with Mint Yogurt Chutney, Tofu Scramble and Plain Yogurt Cup
P 38gC 56gF 29g
Bread Upma with Tofu Scramble, Plain Yogurt Cup and Mint Yogurt Chutney
P 35gC 57gF 32g
Vegan Ragi Dosa with Vegetable Sambar, Tomato Chutney, Two Boiled Eggs and Plain Yogurt Cup
P 27gC 75gF 21g
Indian Quinoa Upma with Vegan Tofu Bhurji, Roasted Chana With Apple, Plain Yogurt Cup and Mint Yogurt Chutney
P 36gC 68gF 28g
Vegan Jowar Roti with Plain Yogurt Cup, Vegan Tofu Bhurji, Apple Slices With Peanut Butter and Mint Coriander Chutney No-Salt
P 34gC 83gF 30g
Quinoa Idli with Vegetable Sambar, Peanut Chutney, Egg White Scramble and Plain Yogurt Cup
P 34gC 55gF 14g
Tofu Chilla Wrap with Mint Chutney and Plain Curd
P 30gC 56gF 20g
Vegan Gerd Pumpkin Quinoa Bowl with Egg Salad Sandwich
P 29gC 66gF 25g
Egg Salad Sandwich with Two Boiled Eggs and Half Slice Avocado Toast
P 34gC 51gF 34g
Veggie Omelette with Steamed White Rice and Cucumber Carrot Sticks With Mint Yogurt Dip
P 25gC 65gF 13g
Tofu Bhurji with Dhokla Mini Snack
P 35gC 46gF 19g
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
Methi Paratha with Mint Raita and Yogurt Berry Bowl
503 cal
TUE
Oats Chilla with Mint Yogurt Chutney, Tofu Scramble and Plain Yogurt Cup
628 cal
WED
Bread Upma with Tofu Scramble, Plain Yogurt Cup and Mint Yogurt Chutney
654 cal
THU
Vegan Ragi Dosa with Vegetable Sambar, Tomato Chutney, Two Boiled Eggs and Plain Yogurt Cup
575 cal
+ 3 more days, 1 grocery list