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
25m
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 895
Kal Dosa with Muttai Masala
P 27gC 85gF 36g
Shakshuka with No-Knead Crusty Bread
P 26gC 65gF 17g
Cod with Parsley Sauce with Boiled Potatoes and Steamed Peas
P 38gC 57gF 15g
Chopped Liver on Rye Toast with Sirke Wale Pyaz
P 31gC 48gF 24g
Tuna Salad Bagel Sandwich with Dill Pickle Spears
P 33gC 55gF 28g
Pork Lo Mein
P 38gC 71gF 22g
Sweet Potato and Black Bean Enchiladas with Cilantro Lime Rice
P 32gC 140gF 31g
Black Bean and Spinach Enchiladas with Cilantro Lime Rice
P 31gC 122gF 37g
Black Bean Tacos with Avocado Toast
P 28gC 90gF 44g
Shrimp Tacos with Chipotle Slaw and Cilantro Lime Rice
P 39gC 115gF 44g
Cheese Pizza with Side Salad
P 30gC 87gF 38g
Caprese Sandwich
P 20gC 36gF 19g
ABOUT THIS HUB
Why muscle gain matters more than the wellness blog said
895
Curated meals
167
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
6Meals designed to support blood sugar management through controlled carbohydrate
Weight Loss Friendly
53Meals optimized for weight management through moderate calories, high protein fo
Heart Healthy
32Meals that support cardiovascular health by limiting saturated fat, sodium, and
Low Fat
685Meals where fat provides 20% or less of total calories.
Kidney Friendly
97Meals designed for chronic kidney disease management by limiting sodium, potassi
Low Sodium
416Meals with sodium content at or below 140mg per serving, meeting FDA "Low Sodium
High Fiber
1,413Meals with fiber content at or above 8g per serving, meeting FDA "High Fiber" st
Low Cholesterol
320Meals with cholesterol content below 60mg per serving.
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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
Kal Dosa with Muttai Masala
772 cal
TUE
Shakshuka with No-Knead Crusty Bread
521 cal
WED
Cod with Parsley Sauce with Boiled Potatoes and Steamed Peas
508 cal
THU
Chopped Liver on Rye Toast with Sirke Wale Pyaz
544 cal
+ 3 more days, 1 grocery list