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
35m
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
Veggie Wrap
P 33gC 103gF 25g
Huevos Rancheros
P 27gC 52gF 26g
Pan-Fried Walleye with Wild Rice Pilaf with Mushrooms and Pecans and Steamed Asparagus
P 29gC 76gF 26g
Swordfish Steak with Mango Salsa, Herbed Couscous and Grilled Zucchini
P 38gC 70gF 37g
Bratwurst Platter with Sauerkraut, Sweet and Sour Red Cabbage, Spätzle and Yellow Mustard
P 25gC 138gF 33g
Herring Salad with Pumpernickel Bread
P 26gC 100gF 31g
Chopped Liver on Rye
P 31gC 42gF 24g
Whitefish Salad Bagel
P 37gC 52gF 33g
Shrimp Broccoli Stir-fry with Brown Rice
P 33gC 39gF 10g
Sweet and Sour Tofu with Brown Rice and Steamed Edamame With Sea Salt
P 33gC 77gF 23g
Shrimp Lo Mein
P 38gC 73gF 17g
Peking Duck with Scallion Pancakes and Hoisin Sauce
P 27gC 133gF 39g
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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MON
Veggie Wrap
749 cal
TUE
Huevos Rancheros
534 cal
WED
Pan-Fried Walleye with Wild Rice Pilaf with Mushrooms and Pecans and Steamed Asparagus
640 cal
THU
Swordfish Steak with Mango Salsa, Herbed Couscous and Grilled Zucchini
750 cal
+ 3 more days, 1 grocery list