The Ultimate 7 Day Meal Plan for Muscle Gain

Bummed out because of listening to things like ‘You are so thin, don’t you eat?’ or ‘You must weigh as much as air,’ we got you, sweetie!

Are you planning to gain muscles by diet? People believe that they can gain powers only 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 your diet. Because these two are the most important in your 7-day meal plan for muscle gain1.

And also you have a maintain doing that exercise with weights. Because weights are 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: What to Eat?

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Photo by HowToGym on Unsplash

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 making the right combination of foods that may aid weight loss and provide you with an adequate amount of protein.

The various study showed that a 7-day meal plan for muscle gain could show results for your body. Don’t change your mind and follow that meal, which includes:

1. Protein

Adding protein is all you can emphasize as 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 foods2 to your chart. Not taking enough protein may not work properly for your body.

Try to add plant and dairy-based proteins for better results like soy, whey, pea proteins, etc. You can also enjoy your muscle-building process by adding grilled chicken, sprinkling 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.

Read more about pea protein benefits.

Read more about dietary protein and muscle mass.

2. Carbohydrates

There is no way away from carbohydrates.  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. Sweet potatoes are good sources of carbohydrates that can further increase energy in your body while working out.

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.

3. Calories

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. 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.

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

4. Periodicals

Don’t get 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 regulation3, fats can provide your body with the right amount of calories.

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 fats4 that can be naturally added to foods. Foods like avocados, olive oil, nuts, seeds, and fatty fish.

Don’t pay attention to some rumours that restrict fats totally from your diet.

Read more about euphoria pre-workout

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Photo by LyfeFuel on Unsplash

Post Workout: Recommendations

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

Also, 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 prior 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., are better not to take while following a 7-day meal plan for muscle gain.

Alcohol is 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 have 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.

Are Supplements Good for Muscle Gain?

It depends on the person taking those supplements. Supplements may or may not work, and 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 item that may claim to have organic benefits.

Supplements that the 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 monohydrate5, 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.

Frequently Asked Questions

1. What is the benefit of muscle gain?

Muscle building raises the rate of your metabolism. Muscles burn more calories at rest than fat mass because they are more metabolically efficient.

2. Is it better to gain muscle or fat?

Building muscle not only reduces the dangers of decreasing heart health but also increases the burning of calories (even at rest) because muscle is firmer as well as more active in metabolism usage than fat.

3. What happens if you gain muscle?

When you build or train a muscle, your body constantly consumes energy and fat. The more muscular mass you have, the quicker your body can burn calories/energy.


Now that you know the basics of a meal plan, why not give it a try? Make your own customized 7-day meal plan for muscle gain diet chart and give it a try.

Also, remember that what works for someone else may not work for you, everybody is different, isn’t it? So, be patient and consistent!

Read more about how to improve circulation naturally!

  1. Tan, Bie, et al. “Dietary L-arginine supplementation increases muscle gain and reduces body fat mass in growing-finishing pigs.” Amino acids 37 (2009): 169-175. ↩︎
  2. Best, Rachael L., and Katherine M. Appleton. “The consumption of protein-rich foods in older adults: An exploratory focus group study.” Journal of Nutrition Education and behavior 45.6 (2013): 751-755. ↩︎
  3. Silva, J. Enrique. “Thermogenic mechanisms and their hormonal regulation.” Physiological reviews 86.2 (2006): 435-464. ↩︎
  4. Siri-Tarino, Patty W., et al. “Saturated fats versus polyunsaturated fats versus carbohydrates for cardiovascular disease prevention and treatment.” Annual review of nutrition 35 (2015): 517-543. ↩︎
  5. Persky, Adam M., and Gayle A. Brazeau. “Clinical pharmacology of the dietary supplement creatine monohydrate.” Pharmacological reviews 53.2 (2001): 161-176. ↩︎

Last Updated on by laibaarif



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