7-day fitness
7-Day Muscle Gain Meal Plan - High Protein for Strength Training
Fuel your gains with this high-protein 7-day meal plan designed for muscle building. With quality protein at every meal and nutrient-dense whole foods, this plan supports your training program and muscle growth. Add extra portions or smoothies to increase calories based on your goals.
Daily Averages
1902
Calories
122g
Protein
97g
Carbs
114g
Fat
Target: 1900 kcal
, 120g protein
📅 7-day Schedule
Day 1: Monday
2019 kcal
154g protein
🌅 Breakfast
Easy High Protein Breakfast burrito - Ready in 20 Minutes
366 kcal • 16g protein
☀️ Lunch
Easy High Protein Greek Chicken Gyros - in Under 30 Minutes
642 kcal • 65g protein
🌙 Dinner
Easy High Protein Beef & Broccoli
609 kcal • 40g protein
🍎 Snack
Easy High Protein Tuna Salad Sandwich - Ready in 20 Minutes
402 kcal • 33g protein
Day 2: Tuesday
1654 kcal
112g protein
🌅 Breakfast
Eggs Benedict - Ready in 20 Minutes
453 kcal • 17g protein
☀️ Lunch
Easy High Protein Chicken Fried Rice - Ready in 20 Minutes
441 kcal • 21g protein
🌙 Dinner
High Protein Roast Chicken
505 kcal • 45g protein
🍎 Snack
Easy High Protein Greek Turkey Burgers - Under 300 Calories
255 kcal • 29g protein
Day 3: Wednesday
2008 kcal
141g protein
🌅 Breakfast
Easy High Protein Bacon & brie omelette wedges with summer salad
395 kcal • 25g protein
☀️ Lunch
Easy High Protein One Pot Creamy Cajun Chicken Pasta
483 kcal • 35g protein
🌙 Dinner
Easy High Protein Teriyaki Salmon
900 kcal • 72g protein
🍎 Snack
Easy High Protein Smoothie bowl - Quick & Easy
230 kcal • 9g protein
Day 4: Thursday
1667 kcal
113g protein
🌅 Breakfast
Easy Vegetarian Shakshuka - in Under 30 Minutes
340 kcal • 21g protein
☀️ Lunch
High Protein Kung Pao Chicken - Ready in 20 Minutes
555 kcal • 28g protein
🌙 Dinner
High Protein World's Best Lasagna - Under 500 Calories
448 kcal • 30g protein
🍎 Snack
Easy High Protein Mediterranean Turkey Burgers
324 kcal • 34g protein
Day 5: Friday
2113 kcal
119g protein
🌅 Breakfast
Easy Vegetarian Omelette - Ready in 20 Minutes
680 kcal • 31g protein
☀️ Lunch
Easy High Protein Thai Basil Chicken - in Under 30 Minutes
360 kcal • 19g protein
🌙 Dinner
Easy High Protein Honey Garlic Butter Salmon In Foil
314 kcal • 29g protein
🍎 Snack
Easy High Protein Reuben Sandwich - Quick & Easy
759 kcal • 40g protein
Day 6: Saturday
2195 kcal
126g protein
Day 7: Sunday
1658 kcal
86g protein
🌅 Breakfast
Easy Vegetarian Fluffy Buttermilk Pancakes - Under 400 Calories
350 kcal • 8g protein
☀️ Lunch
Easy High Protein Lamb Koftas with Yoghurt Dressing
305 kcal • 15g protein
🌙 Dinner
High Protein Spaghetti and Meatballs
696 kcal • 35g protein
🍎 Snack
Easy High Protein Pan-Seared Salmon with Lemon Butter
307 kcal • 28g protein
👤 Who Is This Plan For?
Designed for bodybuilders in a bulking phase, athletes needing high calorie intake, hard gainers struggling to put on weight, or anyone doing intense strength training.
✅ Benefits
- ✓ Supports intense strength training programs
- ✓ Optimized for muscle protein synthesis
- ✓ Caloric surplus for lean mass gains
- ✓ Diverse protein sources for complete amino acids
- ✓ Includes complex carbs for workout energy
💡 Meal Prep Tips
1
Eat within 30 minutes after your workout
2
Never skip breakfast - it starts your anabolic window
3
Keep protein snacks ready for between meals
4
Drink a casein shake before bed for overnight recovery
5
Track macros to ensure you hit protein goals daily
🛒 Shopping List
344 ingredients needed for this 7-day plan
+314 more ingredients...
📖 All Recipes in This Plan (28)
Easy High Protein Breakfast burrito - Ready in 20 Minutes
366 kcal • 16g protein
Easy High Protein Greek Chicken Gyros - in Under 30 Minutes
642 kcal • 65g protein
Easy High Protein Beef & Broccoli
609 kcal • 40g protein
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Easy High Protein Tuna Salad Sandwich - Ready in 20 Minutes
402 kcal • 33g protein
Eggs Benedict - Ready in 20 Minutes
453 kcal • 17g protein
Easy High Protein Chicken Fried Rice - Ready in 20 Minutes
441 kcal • 21g protein
High Protein Roast Chicken
505 kcal • 45g protein
Easy High Protein Greek Turkey Burgers - Under 300 Calories
255 kcal • 29g protein
Easy High Protein Bacon & brie omelette wedges with summer salad
395 kcal • 25g protein
Easy High Protein One Pot Creamy Cajun Chicken Pasta
483 kcal • 35g protein
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Easy High Protein Teriyaki Salmon
900 kcal • 72g protein
Easy High Protein Smoothie bowl - Quick & Easy
230 kcal • 9g protein
Easy Vegetarian Shakshuka - in Under 30 Minutes
340 kcal • 21g protein
High Protein Kung Pao Chicken - Ready in 20 Minutes
555 kcal • 28g protein
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High Protein World's Best Lasagna - Under 500 Calories
448 kcal • 30g protein
Easy High Protein Mediterranean Turkey Burgers
324 kcal • 34g protein
Easy Vegetarian Omelette - Ready in 20 Minutes
680 kcal • 31g protein
Easy High Protein Thai Basil Chicken - in Under 30 Minutes
360 kcal • 19g protein
Easy High Protein Honey Garlic Butter Salmon In Foil
314 kcal • 29g protein
Easy High Protein Reuben Sandwich - Quick & Easy
759 kcal • 40g protein
Easy Vegetarian French Toast - Ready in 20 Minutes
401 kcal • 9g protein
Easy High Protein Beef Stroganoff
586 kcal • 37g protein
Easy High Protein Creamy Tuscan Chicken
593 kcal • 40g protein
High Protein Cashew Chicken Meatballs
615 kcal • 40g protein
Easy Vegetarian Fluffy Buttermilk Pancakes - Under 400 Calories
350 kcal • 8g protein
Easy High Protein Lamb Koftas with Yoghurt Dressing
305 kcal • 15g protein
High Protein Spaghetti and Meatballs
696 kcal • 35g protein
Easy High Protein Pan-Seared Salmon with Lemon Butter
307 kcal • 28g protein
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