Free 7-Day Meal Plan for Muscle Gain

Ashley Montgomery
4 min readApr 7, 2024


One of the main factors for muscle gain is a diet high in protein and complex carbohydrates. This can lead to an increase in muscle mass, which is the primary goal of a muscle-gain diet. In this blog post, we’ll be covering how a muscle-gain diet can influence your health and also provide a sample 7-day meal plan for muscle gain.

Key Takeaways:

  • Muscle gain is often facilitated by factors like high-protein, high-carbohydrate diet, regular exercise, and adequate rest.
  • Foods to avoid include processed foods, sugary drinks, sweets, and foods high in unhealthy fats.
  • Recommended foods for muscle gain include lean meats, whole grains, fruits, vegetables, and dairy.

Foods to Avoid If You Are Trying to Gain Muscle

Muscle gain is a condition that occurs when your body builds more muscle tissue. This is often facilitated by regular resistance training and a diet high in protein and complex carbohydrates. When your diet is not aligned with your fitness goals, it can hinder your progress.

If you are trying to gain muscle, you should avoid foods that are high in simple carbohydrates, sugars, and unhealthy fats. These foods can lead to fat gain instead of muscle gain. Some examples of foods to avoid are:

  • Processed foods
  • Sugary drinks
  • Sweets and desserts
  • Foods high in unhealthy fats, such as fatty cuts of meat and full-fat dairy products
  • Alcohol

You should also monitor your intake of protein, as too much protein can strain your kidneys.

Foods to Eat on a Muscle Gain Diet

If you are trying to gain muscle, you should eat foods that are high in protein and complex carbohydrates. These foods can help build muscle mass and provide energy for your workouts. Some examples of foods to eat are:

  • Lean meats like chicken, turkey, or fish
  • Whole grains like oatmeal, brown rice, or quinoa
  • Fruits and vegetables
  • Dairy products like milk, yogurt, or cheese

You should also drink plenty of water to stay hydrated and help transport nutrients to your muscles.

7-Day Meal Plan for Muscle Gain

Here is a sample 7-day meal plan for muscle gain that you can follow or modify according to your preferences and needs. Remember to monitor your protein and carbohydrate intake and avoid foods high in simple carbohydrates, sugars, and unhealthy fats.

Day 1 — Monday

  • Breakfast: Oatmeal with fresh berries and milk
  • Snack: Yogurt with granola and honey
  • Lunch: Vegetable soup with whole-wheat bread and hummus
  • Dinner: Grilled chicken breast with steamed green beans and brown rice

Day 2 — Tuesday

  • Breakfast: Scrambled eggs with spinach and whole-wheat toast
  • Snack: Carrot sticks with peanut butter
  • Lunch: Turkey sandwich with lettuce, tomato, and avocado on whole-wheat bread
  • Dinner: Baked salmon with roasted asparagus and quinoa

Day 3 — Wednesday

  • Breakfast: Greek yogurt with fresh fruit and nuts
  • Snack: Celery sticks with cream cheese
  • Lunch: Lentil salad with cucumber, tomato, onion, parsley, and lemon dressing
  • Dinner: Vegetable stir-fry with tofu and brown rice noodles

Day 4 — Thursday

  • Breakfast: Whole-wheat pancakes with blueberries and maple syrup
  • Snack: Cottage cheese with pineapple chunks
  • Lunch: Chicken noodle soup with crackers and cheese
  • Dinner: Spaghetti with turkey meatballs and marinara sauce

Day 5 — Friday

  • Breakfast: Smoothie made with milk, banana, strawberries, and oats
  • Snack: Popcorn with olive oil and sea salt
  • Lunch: Bean burrito with salsa, cheese, lettuce, and sour cream on a whole-wheat tortilla
  • Dinner: Roasted chicken with mashed potatoes and green beans

Day 6 — Saturday

  • Breakfast: French toast with fresh raspberries and whipped cream
  • Snack: Dried apricots and dark chocolate
  • Lunch: Vegetable lasagna with ricotta cheese and spinach
  • Dinner: Beef stew with carrots, potatoes, celery, and herbs

Day 7 — Sunday

  • Breakfast: Cereal with milk and sliced banana
  • Snack: Rice cakes with almond butter and jam
  • Lunch: Tomato soup with grilled cheese sandwich on whole-wheat bread
  • Dinner: Roasted pork loin with roasted sweet potatoes and Brussels sprouts

Everyone is different, so feel free to adapt this meal plan to suit your lifestyle and dietary needs. Always consult with a healthcare professional for accurate information.


A high-protein, high-carbohydrate diet can help you gain muscle and improve your physique. This free 7-day meal plan for muscle gain gives you some ideas on what to eat and what to avoid. For more information and guidance, consult a doctor or dietitian.

If you have any questions or feedback, please leave a comment below.