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Looking to gain muscles - Try our weight gain meal plans

15 Jan 2022
work out meal plans

What you do in the kitchen is just as essential as in the gym to build muscle. Protein is the key, and it can help you gain muscle mass when combined with a gym workout program. The gym and food plan combo are excellent for experienced gym-goers who want to put in a concentrated effort for a specific timeframe. Still, anybody who wants to supplement their training may utilize the meal plan.

The more strictly you adhere to your meal plan, the better, but if you cannot prepare a specific meal, you can substitute any food of the same time of day from the same week. Don't sweat if you miss a meal (or numerous meals); stick to the plan.

Meal plans to gain muscle

You want to grow lean muscle, and you must focus on diet and exercise. To begin with, it is critical to stimulate your body with regular exercise. Your growth, however, will be stifled unless you receive sufficient nutritional support. Protein-rich diets are essential for muscular growth, while carbs and lipids also require energy sources. If you want to have muscles that are lean, you have to exercise regularly and consume more energy per day from muscle-building nutrients.

As per an article, your body can only create about 227g of muscle weekly; therefore, you will add excess fat if you eat so many extra calories trying to gain muscle. We recommend consuming an additional 250 to 500 calories daily. If you quickly accumulate fat, aim for the lower end of the range; if you struggle to put on weight in general, strive for the more excellent end of the spectrum. Below is a 7-day meal plan to gain muscles to get you started.

Day 1

  • Breakfast. Oatmeal, scrambled eggs, and stir-fried vegetables
  • Snack. protein smoothie as a snack
  • Lunch. Grilled chicken breast, mixed greens, and baked sweet potato for lunch
  • Hard-boiled egg(s) and carrot sticks as a snack
  • Dinner. It consists of grilled fish, green beans, and brown rice.

Day 2

  • Breakfast. 2 tbsp. Peanut butter + toasted wholegrain bread To taste, drizzle with honey. Serve with one serving of fruit and one serving of hot chocolate made with milk (e.g., one medium pear or orange).
  • Lunch. Cooked chicken + pasta + 1 cup leafy green veggies (e.g. spinach, rocket) + tomato + avocado + crumbled feta cheese + olive oil/vinegar dressing = Lunch Chicken and Pasta Salad.
  • Dinner. Lamb Chops with Vegetables: Trimmed lamb chops shallow cooked in olive oil. 2 cups cooked veggies + sweet potato mash prepared with milk and olive oil.
  • Snacks. A handful of mixed nuts and seeds.

Day 3

  • Breakfast. Serve with one cafe latte or hot chocolate made with whole cream milk as a breakfast sweet potato Spanish omelette.
  • Lunch. Soup with lentils, veggies, and barley: lentils with 1 cup chopped vegetables (carrots, pumpkin, celery, onion), vegetable stock, and barley. Serve with a dollop on top of plain yoghurt. + 1 fruit serving.
  • Dinner. Spaghetti Bolognese: 1 cup salad (e.g., baby spinach, carrots, cucumber) with olive oil-based dressing + lean mince with tomato, tomato puree, herbs & garlic served on spaghetti dusted with cheese.
  • Snacks. 20g cheese + oil-packed canned tuna on wholegrain crackers

Day 4.

  • Breakfast consists of chicken sausage, an egg, and roasted potatoes.
  • Snacks include Nonfat yoghurt and almonds.
  • Lunch consists of turkey breast, basmati rice, and mushrooms.
  • Snack. Protein smoothie and grapes for a snack
  • Dinner: Mackerel, brown rice, and vinaigrette-dressed salad leaves.

Day 5

  • Natural yoghurt with whole wheat granola and strawberries for breakfast
  • Turkey breast with carrots and celery sticks as a snack
  • Lunch: grilled chicken breast with sliced strawberries and almonds over spinach
  • Protein smoothie as a snack
  • Over brown rice, stir-fried shrimp with peppers, onions, and broccoli.

Day 6

  • Breakfast. Protein pancakes with fresh berries for breakfast
  • Snack. Apple slices and almonds as a snack
  • Lunch: a lean ground beef burger with tomato, onion, and green beans on lettuce.
  • Snack. Protein smoothie as a snack.
  • Dinner: spinach-topped shrimp stir-fried with bell peppers and brown rice.

Day 7

  • Breakfast. Protein shake with oats for breakfast
  • Snack: sliced peppers and cucumbers with hard-boiled egg whites
  • Lunch. Grilled chicken salad with white beans and tomatoes for lunch
  • Snack. Greek yoghurt with berries and nuts as a snack
  • Dinner: quinoa and green beans with grilled salmon.

Take note

Muscularity and leanness are more critical in bodybuilding than athletic performance. To achieve the desired bodybuilder appearance, you must engage in a regular workout and pay close attention to your food. Bodybuilding dieting or meal plans to gain muscles is often separated into bulking and reducing stages, during which your calorie intake will fluctuate while your macronutrient ratio will remain constant.

Your diet should include nutrient-dense foods, 20–30 grams of protein with each meal and snack, and alcohol and high-sugar foods should be avoided. This guarantees that you obtain all of the essential nutrients your body requires for muscle growth and overall wellness.

Protein drinks are not required for bodybuilding, according to some experts. Protein smoothies can help those who do not obtain enough protein from their regular diet. Unless it is compatible with their nutritional needs, a person may wish to avoid smoothies containing a lot of added sugar. When selecting a supplement or shake, one should consult with their doctor or a nutritionist.


In summary, weight-maintaining/gaining meals can be challenging to balance, expensive, and repetitious due to the quantities required. But it can be made easier with Reuben’s Gourmet Meal. Co.  Variety, calories for consistent performance, and well-balanced nutrition are a part of our meal plans to gain muscles to provide the optimum results, not to mention delectable. Our menu is updated weekly. Our chefs cook all of our meals from scratch using only fresh, local ingredients. Delivery of meal plans for weight gain is available throughout Northern Ireland. Meal plan delivery is also available in Dublin wherever you want, be it office or home or anywhere else.


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