7-Day Build Muscle Meal Plan
Fuel your workouts and support muscle growth with this high-protein, nutrient-dense 7-day meal plan designed to optimize your results.
Monday
- Breakfast: Scrambled eggs with spinach, mushrooms, and whole-grain toast.
- Lunch: Grilled chicken breast with quinoa and roasted vegetables.
- Snack: Greek yogurt with a handful of walnuts.
- Dinner: Baked salmon with sweet potato mash and steamed asparagus.
Tuesday
- Breakfast: Protein pancakes with almond butter and sliced banana.
- Lunch: Turkey and avocado wrap with a side of mixed greens.
- Snack: Protein shake with whey protein, almond milk, and frozen berries.
- Dinner: Grilled steak with garlic mashed potatoes and green beans.
Wednesday
- Breakfast: High-protein oatmeal with chia seeds, peanut butter, and a drizzle of honey.
- Lunch: Grilled salmon salad with mixed greens, cherry tomatoes, and olive oil dressing.
- Snack: Cottage cheese with sliced pineapple.
- Dinner: Roast chicken thigh with wild rice and steamed broccoli.
Thursday
- Breakfast: Omelet with ham, peppers, onions, and a slice of whole-grain toast.
- Lunch: Grilled shrimp stir-fry with brown rice and mixed vegetables.
- Snack: Hard-boiled eggs and a handful of almonds.
- Dinner: Grilled pork chops with roasted carrots and sweet potato wedges.
Friday
- Breakfast: Smoothie bowl with Greek yogurt, granola, and fresh fruit.
- Lunch: Chicken and quinoa bowl with avocado and a squeeze of lime.
- Snack: Rice cakes with peanut butter and a drizzle of honey.
- Dinner: Baked cod with garlic mashed potatoes and steamed green beans.
Saturday
- Breakfast: Scrambled eggs with turkey bacon and whole-grain toast.
- Lunch: Tuna salad wrap with spinach and a side of mixed greens.
- Snack: Protein bar (low sugar, high protein).
- Dinner: Grilled chicken breast with roasted sweet potatoes and asparagus.
Sunday
- Breakfast: Omelet with spinach, feta cheese, and mushrooms.
- Lunch: Grilled turkey burger with roasted zucchini and quinoa.
- Snack: Cottage cheese with a handful of mixed nuts.
- Dinner: Baked salmon with wild rice and steamed broccoli.
Nutritional Value and Tips
- Focus on lean protein sources to support muscle repair and growth.
- Incorporate complex carbs like quinoa and sweet potatoes for sustained energy during workouts.
- Include healthy fats such as avocado, nuts, and olive oil to aid recovery and hormone regulation.
- Drink plenty of water to stay hydrated and optimize muscle function.
- Pair this meal plan with consistent strength training for maximum results.