The Ultimate 7 Day Meal Plan For Muscle Gain

Workout for muscle gain

Our content is medically reviewed periodically by professionals for accuracy and relevance. We pride ourselves on our high-quality content and strive towards offering expertise while being authoritative. Our reviewers include doctors, nurses, mental health professionals, and even medical students.


Are you planning to gain muscles by diet? People believe that they can gain powers by workout. But it’s not true. You still have to follow to look for a 7 day meal plan for muscle gain.

If you intend to try a 7 day meal plan for muscle gain, you must not skip adding protein and calories to it. Because these two are the most important in your 7 day meal plan for muscle gain.

And also you have a maintain doing that exercise with weights. Because weights are damn good for your strength and building muscles, if your diet plan and workout are perfect, you may need some supplements as per your body requirements.

7 day meal plan for muscle gain
Muscle gain diet

7 Day Meal Plan For Muscle Gain: What To Eat?

In your 7 day meal plan for muscle gain, you need a fair amount of protein to cope with your gym workouts as per professionals advice.

It would help if you focused on is making the right combination of foods that may aid weight loss and provide you an adequate amount of protein.

The various study showed that a 7 day meal plan for muscle gain could actually show results to your body. Don’t change your mind and follow that meal.

You should not eat any processed foods or junk in that. Try putting something beneficial for your body.

7 day meal plan for muscle gain
Healthy meal


Adding protein is all you can emphasize that many reports suggested. Protein is vital for fat loss and muscle gain. Whey protein can be efficacious in building muscles and reducing fats in your body.

This is how you can maintain a perfect body. Try to add enough protein-rich foods to your chart. Not taking enough protein may not work properly for your body.

Try to add a plant and dairy-based protein for better results like soy, whey, pea proteins, etc.

You can enjoy your muscle-building process by adding grilled chicken, sprinkle little salt and pepper on it, and sometimes enjoy your meal and snack.

If you are opting for supplements or protein powders, make sure you add adequate quality protein.

7 day meal plan for muscle gain
Grilled chicken

Read more about pea protein benefits.

Read more about dietary protein and muscle mass.


There is no way away from carbohydrates. It’s not that you will add a lot of carbohydrates to your meal. Your body needs carbohydrates to run. It’s just like fuel to your body.

But should not restrict the intake of carbohydrates to your body. Research showed that Sweet potatoes are good sources of carbohydrates that can further increase energy in your body while working out.

This may prop up your workout. Various studies showed that you should take a maximum of 5 kg of carbs as per your body.

Carbohydrates are essential and should not be taken excessively but not too restricted as well. Try to plan your meal and snack in such a manner that it can support your diet.

7 day meal plan for muscle gain
Sweet potatoes


Calories are essential for your body if you are jumping into muscle building schedule. You should include more calories than your body needs during a workout.

As your body needs calories while doing the muscle-building workout. It’s just like if you need 500 calories in general, then for muscle building exercises, you may need 1000 calories.

Foods that are rich in calories are Chia seeds. Chia seed pudding can be great for your taste buds with amazing health benefits for people planning a 7 day meal plan for muscle gain.

Not only calories, but it can also provide you various other nutrients such as vitamins, minerals, carbohydrates, and proteins. This can be a package of nutrients that your body may ask for while doing muscle gaining workouts.

Many people wonder if they can add brown rice to their 7 day meal plan for muscle gain. No doubt brown rice can be added to your body on the days when you are not training.

This is a low carbs food that may not help you’re providing the adequate amount of carbs your body needs during weight training.

Also, white rice is more preferable to brown rice as per various reports. Still, vital pieces of evidence are needed to prove this.

Try getting 35% of calories from protein and 60% of calories from carbohydrates., This pattern may further help you in building muscles within a short time span.

7 day meal plan for muscle gain
Chia seeds



Don’t et into the myth of fats being unhealthy. There are good fats that can help the process of fitness. Fats are essential to prevent hormonal management.

They can maintain hormonal regulation. Fats can provide your body with the right amount of calories.

The study showed that if you take 20-30% of calories from fat-rich foods, that can be better for your performance.

If you restrict fats totally in your diet, then this may affect your testosterone production. Fats are essential but should be taken in a limited amount.

Your body needs monosaturated fats and polyunsaturated fats that can be naturally added to foods. Foods like avocados, olive oil, nuts, seeds, and fatty fish.  Don’t pay attention to some rumors that restrict fats totally from your diet.

7 day meal plan for muscle gain
Olive oil

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Post Workout: Recommendations

You may feel dizzy or shaky. If it happens, try eating some foods rich in carbohydrates. That can help produce more energy in your body to do various workouts.

Many fitness reports suggest that you are again supposed to add carbs immediately after a workout. Never forget to add carbohydrates to your post-workout meal.

Try adding a healthy snack within 45 minutes after your workout. And never skip hydrating your body. That is an essential part. Your body needs hydration to keep running efficiently.

And one of the most important things you should not ever skip is cooling down. Cooling down is necessary after a workout as it relaxes your body and may help balance the hormones.

Basics Of Muscle Building

There is no return point- Once you set your mind, never fluctuate before achieving your goal.

Stay constant- Even if you succeed in achieving your goal, try to maintain it.

Stick to your diet- Try making a 7-day meal plan for muscle gain and follow that strictly.

Do Research- Try to do some research for whatever you are willing to achieve. Doing more research can get you more knowledge.

Read more about organic supplements.

Foods To Eat

Meats and Fish- Salmon, pork (tenderloin), chicken breast, beef (ground).

Dairy- Greek Yogurt, cheese (low fat), cottage cheese.

Fruits- Oranges, bananas, apples, grapes. Berries, watermelon, and peers.

Vegetables- Leafy vegetables, green beans, broccoli, tomatoes, cucumber, zucchini, and Mushrooms.

Seeds- Sunflower seeds, chia seeds, and flax seeds

Nuts- Almonds, walnuts

Oils- Olive oils, avocado oil, flaxseed oil

You can further add foods that may help you according to your diet. But still, stick to the requirements for a 7 day meal plan for muscle gain.

Foods To Avoid (Or Limit)

No doubt sugar offers a lot of calories but doesn’t offer a variety of nutrients. It would be best if you avoid all-purpose flour. Foods like cookies, ice-cream, cold drinks, soda, etc., better not to take while following a 7 day meal plan for muscle gain.

Alcohols are never friendly to your health. Not only for muscle gain but also in general. If you add alcohol to your 7 day meal plan for muscle gain, that may negatively impact your body.

Fried or deep-fried foods may not help you gain good fats as they don’t give your body good fats that may help in muscle gain. They can also show signs of inflammation. They may disturb your whole diet plan and having side effects on your body.

You should not take foods that may negatively harm your body. While doing muscle gain training programs, one should always make sure that diet is equally important for those intending to gain muscles.

Foods that may cause stomach problems before going to the gym:

Beverages (carbonated)

High fats foods

Foods with high fiber content.

Are Supplements Good For Muscle Gain?

It depends on the person taking those supplements. Supplements may or may not work. You should take supplements of high quality, which may not have any side effects on your body.

Various supplements claim to be organic and safe to use. But still, cross-check before taking any artificial thing that may claim to have organic benefits.

Supplements That Your Body Needs:

Creatine- It can be taken to increase the level of your energy. Have you ever felt tired or weak while performing little extra repetitions of that exercise? Here you may add creatine to your body only by the recommendation of your trainer or any doctor you feel comfortable with.

Adding supplements that your body doesn’t require may not help you gain muscles. Try adding creatine monohydrate, as it can be a better option.

Whey Protein- Till now, you must have learned how important whey protein is for your body to gain muscles. Whey protein can be an easy way to get your body a sufficient protein amount. That may be needed in your workout process.

Caffeine- one of the best things to remove fatigue and tiredness. Caffeine can be highly effective in activating your body. It can also help in increasing energy levels and stamina. It can be taken naturally from tea and coffee with sugar or dairy products.

7 day meal plan for muscle gain
Coffee beans

Let’s start this journey. Please make your own 7 day meal plan for muscle gain diet chart and give it a try.

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Our content is medically reviewed periodically by professionals for accuracy and relevance. We pride ourselves on our high-quality content and strive towards offering expertise while being authoritative. Our reviewers include doctors, nurses, mental health professionals, and even medical students. -----------------------------------

Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.


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