🥗 7-Day Muscle Gain Meal Plan
Looking to gain lean muscle mass without unwanted fat? This 7-day meal plan is designed to fuel your workouts, enhance muscle recovery, and support clean, sustained growth. Crafted with both vegetarian and non-vegetarian options, it’s ideal for fitness enthusiasts looking to level up their physique with real, wholesome food.
🗓️ Day 1 – Kickstart Strong
| Meal | Food | Protein (g) | Carbs (g) |
|---|---|---|---|
| Breakfast | Oats with milk, banana, peanut butter, chia | 22g | 45g |
| Snack | Almonds (10) + whey shake | 28g | 10g |
| Lunch | Brown rice + grilled chicken (150g) / tofu + spinach | 35g | 50g |
| Snack | Greek yogurt + honey + walnuts | 15g | 20g |
| Dinner | Quinoa + paneer (100g)/egg curry + salad | 30g | 40g |
| Total | 130g | 165g |
🗓️ Day 2 – Power Pack
| Meal | Food | Protein (g) | Carbs (g) |
|---|---|---|---|
| Breakfast | 3 eggs / tofu + whole wheat toast | 21g | 30g |
| Snack | Fruit smoothie + whey | 28g | 40g |
| Lunch | Chapati + rajma/chicken + broccoli | 32g | 45g |
| Snack | Roasted chana | 12g | 20g |
| Dinner | Salmon (100g)/soybean tikki + sweet potato | 35g | 40g |
| Total | 128g | 175g |
🗓️ Day 3 – Clean Bulk Fuel
| Meal | Food | Protein (g) | Carbs (g) |
|---|---|---|---|
| Breakfast | Poha + peanuts + milk | 18g | 40g |
| Snack | Protein bar + banana | 25g | 35g |
| Lunch | Quinoa salad + grilled paneer/chicken | 33g | 40g |
| Snack | Apple + buttermilk | 8g | 25g |
| Dinner | Dal + rice + mixed veg | 25g | 45g |
| Total | 109g | 185g |
🗓️ Day 4 – Midweek Muscle Boost
| Meal | Food | Protein (g) | Carbs (g) |
|---|---|---|---|
| Breakfast | Smoothie bowl + whey | 30g | 40g |
| Snack | Boiled eggs (2) / tofu | 14g | 2g |
| Lunch | Pasta + vegetables + chicken/soya | 35g | 50g |
| Snack | Coconut water + trail mix | 6g | 25g |
| Dinner | Methi paratha + egg/tofu curry | 30g | 45g |
| Total | 115g | 162g |
🗓️ Day 5 – Superfood Friday
| Meal | Food | Protein (g) | Carbs (g) |
|---|---|---|---|
| Breakfast | Moong dal chilla | 20g | 30g |
| Snack | Protein shake + rice cakes | 28g | 35g |
| Lunch | Millet khichdi + paneer | 30g | 40g |
| Snack | Yogurt + chia + fruits | 15g | 25g |
| Dinner | Chicken/fish + veggies + boiled eggs | 40g | 30g |
| Total | 133g | 160g |
🗓️ Day 6 – Strength & Recovery
| Meal | Food | Protein (g) | Carbs (g) |
|---|---|---|---|
| Breakfast | Scrambled eggs + oats | 22g | 40g |
| Snack | Dates + almonds + whey | 30g | 35g |
| Lunch | Brown rice biryani + curd | 28g | 50g |
| Snack | Cheese cubes + carrots | 10g | 15g |
| Dinner | Soya curry + roti + salad | 35g | 45g |
| Total | 125g | 185g |
🗓️ Day 7 – Clean Carb Load
| Meal | Food | Protein (g) | Carbs (g) |
|---|---|---|---|
| Breakfast | Banana pancakes + boiled eggs | 20g | 40g |
| Snack | Green smoothie + whey | 28g | 35g |
| Lunch | Chapati + chana masala + beans | 30g | 45g |
| Snack | Makhana + shake | 12g | 25g |
| Dinner | Egg fried rice + salad | 32g | 50g |
| Total | 122g | 195g |
🧠 Expert Tips:
Add 1 scoop whey (20–25g protein) to any snack for boost.
Focus on complex carbs (quinoa, oats, brown rice, sweet potato).
Mix animal and plant protein sources to meet amino acid needs.
Get 7–8 hours sleep and practice hygiene for maximum nutrient absorption.