Muscle Gain - Weekly Plan
Comprehensive Weekly Muscle-Gain Diet Plan
Introduction:
To gain muscle, you need to be in a calorie surplus, meaning you consume more calories than your
body burns. This diet plan is designed to provide approximately 2500-2800 calories per day, with a
balance of protein, carbohydrates, and healthy fats to support muscle growth and recovery. Please
note that everyone's nutritional needs are different, and you may need to adjust the portion sizes
based on your individual needs.
Weekly Meal Plan:
Monday:
* Breakfast: Scrambled eggs with whole wheat toast and avocado (400 calories, 30g protein, 40g
carbs, 20g fat)
+ 4 whole eggs
+ 2 slices whole wheat toast
+ 1/2 avocado
* Snack: Greek yogurt with berries and almonds (200 calories, 20g protein, 30g carbs, 10g fat)
+ 1 cup Greek yogurt
+ 1/2 cup mixed berries
+ 1 oz almonds
* Lunch: Grilled chicken breast with brown rice and steamed vegetables (500 calories, 40g protein,
60g carbs, 10g fat)
+ 4 oz grilled chicken breast
+ 1 cup cooked brown rice
+ 1 cup steamed mixed vegetables
* Snack: Apple slices with peanut butter (150 calories, 4g protein, 20g carbs, 8g fat)
+ 1 medium apple
+ 2 tbsp peanut butter
* Dinner: Grilled salmon with sweet potato and green beans (500 calories, 40g protein, 60g carbs,
20g fat)
+ 4 oz grilled salmon
+ 1 medium sweet potato
+ 1 cup steamed green beans
Tuesday:
* Breakfast: Oatmeal with banana and almond milk (400 calories, 20g protein, 60g carbs, 15g fat)
+ 1 cup cooked oatmeal
+ 1 medium banana
+ 1 cup almond milk
* Snack: Hard-boiled egg and cherry tomatoes (100 calories, 6g protein, 5g carbs, 5g fat)
+ 1 hard-boiled egg
+ 1/2 cup cherry tomatoes
* Lunch: Turkey and avocado wrap (600 calories, 35g protein, 60g carbs, 25g fat)
+ 1 whole wheat tortilla
+ 2 oz sliced turkey breast
+ 1/2 avocado
+ 1 cup mixed greens
* Snack: Cottage cheese with cucumber slices (150 calories, 20g protein, 5g carbs, 0g fat)
+ 1/2 cup cottage cheese
+ 1/2 cup sliced cucumber
* Dinner: Grilled chicken breast with quinoa and steamed broccoli (500 calories, 40g protein, 60g
carbs, 10g fat)
+ 4 oz grilled chicken breast
+ 1 cup cooked quinoa
+ 1 cup steamed broccoli
Wednesday:
* Breakfast: Smoothie bowl with protein powder, banana, and almond milk (400 calories, 30g
protein, 60g carbs, 15g fat)
+ 1 scoop protein powder
+ 1 medium banana
+ 1 cup almond milk
+ 1/2 cup sliced almonds
* Snack: Rice cakes with almond butter and banana slices (150 calories, 4g protein, 30g carbs, 8g
fat)
+ 2 rice cakes
+ 2 tbsp almond butter
+ 1 medium banana
* Lunch: Grilled chicken breast with brown rice and steamed asparagus (500 calories, 40g protein,
60g carbs, 10g fat)
+ 4 oz grilled chicken breast
+ 1 cup cooked brown rice
+ 1 cup steamed asparagus
* Snack: Greek yogurt with honey and mixed nuts (200 calories, 20g protein, 30g carbs, 10g fat)
+ 1 cup Greek yogurt
+ 1 tsp honey
+ 1 oz mixed nuts
* Dinner: Grilled turkey burger with sweet potato and green beans (600 calories, 40g protein, 60g
carbs, 25g fat)
+ 4 oz grilled turkey burger
+ 1 medium sweet potato
+ 1 cup steamed green beans
Thursday:
* Breakfast: Avocado toast with scrambled eggs and cherry tomatoes (400 calories, 20g protein,
40g carbs, 20g fat)
+ 2 slices whole wheat toast
+ 2 whole eggs
+ 1/2 avocado
+ 1/2 cup cherry tomatoes
* Snack: Protein shake with banana and almond milk (200 calories, 20g protein, 30g carbs, 10g fat)
+ 1 scoop protein powder
+ 1 medium banana
+ 1 cup almond milk
* Lunch: Grilled chicken breast with quinoa and steamed mixed vegetables (500 calories, 40g
protein, 60g carbs, 10g fat)
+ 4 oz grilled chicken breast
+ 1 cup cooked quinoa
+ 1 cup steamed mixed vegetables
* Snack: Apple slices with almond butter (150 calories, 4g protein, 20g carbs, 8g fat)
+ 1 medium apple
+ 2 tbsp almond butter
* Dinner: Grilled salmon with brown rice and steamed broccoli (500 calories, 40g protein, 60g
carbs, 20g fat)
+ 4 oz grilled salmon
+ 1 cup cooked brown rice
+ 1 cup steamed broccoli
Friday:
* Breakfast: Omelette with whole wheat toast and mixed berries (400 calories, 20g protein, 40g
carbs, 20g fat)
+ 2 whole eggs
+ 2 slices whole wheat toast
+ 1/2 cup mixed berries
* Snack: Greek yogurt with mixed nuts and honey (200 calories, 20g protein, 30g carbs, 10g fat)
+ 1 cup Greek yogurt
+ 1 oz mixed nuts
+ 1 tsp honey
* Lunch: Turkey and cheese sandwich on whole wheat bread with carrot sticks (600 calories, 35g
protein, 60g carbs, 25g fat)
+ 2 slices whole wheat bread
+ 2 oz sliced turkey breast
+ 1 oz cheddar cheese
+ 1/2 cup carrot sticks
* Snack: Hard-boiled egg and cherry tomatoes (100 calories, 6g protein, 5g carbs, 5g fat)
+ 1 hard-boiled egg
+ 1/2 cup cherry tomatoes
* Dinner: Grilled chicken breast with sweet potato and steamed green beans (500 calories, 40g
protein, 60g carbs, 20g fat)
+ 4 oz grilled chicken breast
+ 1 medium sweet potato
+ 1 cup steamed green beans
Saturday:
* Breakfast: Breakfast burrito with scrambled eggs, black beans, and avocado (500 calories, 20g
protein, 60g carbs, 25g fat)
+ 2 whole eggs
+ 1/2 cup cooked black beans
+ 1/2 avocado
+ 1 whole wheat tortilla
* Snack: Apple slices with peanut butter (150 calories, 4g protein, 20g carbs, 8g fat)
+ 1 medium apple
+ 2 tbsp peanut butter
* Lunch: Grilled chicken breast with quinoa and steamed mixed vegetables (500 calories, 40g
protein, 60g carbs, 10g fat)
+ 4 oz grilled chicken breast
+ 1 cup cooked quinoa
+ 1 cup steamed mixed vegetables
* Snack: Greek yogurt with mixed berries and honey (200 calories, 20g protein, 30g carbs, 10g fat)
+ 1 cup Greek yogurt
+ 1/2 cup mixed berries
+ 1 tsp honey
* Dinner: Grilled salmon with brown rice and steamed broccoli (500 calories, 40g protein, 60g
carbs, 20g fat)
+ 4 oz grilled salmon
+ 1 cup cooked brown rice
+ 1 cup steamed broccoli
Sunday:
* Breakfast: Breakfast tacos with scrambled eggs, black beans, and avocado (500 calories, 20g
protein, 60g carbs, 25g fat)
+ 2 whole eggs
+ 1/2 cup cooked black beans
+ 1/2 avocado
+ 2 whole wheat tortillas
* Snack: Cottage cheese with cucumber slices (150 calories, 20g protein, 5g carbs, 0g fat)
+ 1/2 cup cottage cheese
+ 1/2 cup sliced cucumber
* Lunch: Turkey and cheese wrap with carrot sticks (600 calories, 35g protein, 60g carbs, 25g fat)
+ 1 whole wheat tortilla
+ 2 oz sliced turkey breast
+ 1 oz cheddar cheese
+ 1/2 cup carrot sticks
* Snack: Apple slices with almond butter (150 calories, 4g protein, 20g carbs, 8g fat)
+ 1 medium apple
+ 2 tbsp almond butter
* Dinner: Grilled chicken breast with quino
