Muscle gain plan
Muscle gain meal planner
Muscle gain needs more than a giant dinner. Nutrio generates a fresh week around training fuel, recovery, protein, and a calorie surplus focus.
Daily target
About 2,800 calories and 165g protein per day
Starter day
2,800 calories
Protein
165g on day one
Your starter week
Seven days, ready to use
Use this as written, swap meals with similar options, or take the structure into Nutrio to personalize calories and preferences.
Day 1
Oatmeal with Peanut Butter and Berries
800 calories · 30g protein
Chicken and Rice Bowl
1000 calories · 70g protein
Steak and Baked Potato
1000 calories · 65g protein
Day 2
Scrambled Eggs on Toast
800 calories · 40g protein
Ground Turkey Pasta
1000 calories · 60g protein
Salmon and Quinoa
1000 calories · 55g protein
Day 3
Greek Yogurt Bowl
800 calories · 45g protein
Tuna Salad Sandwiches
1000 calories · 60g protein
Pork Chops and Sweet Potato
1000 calories · 65g protein
Day 4
Protein Pancakes
800 calories · 40g protein
Beef Burrito Bowl
1000 calories · 55g protein
Chicken Thighs with Roasted Vegetables
1000 calories · 50g protein
Day 5
Smoothie Bowl
800 calories · 35g protein
Shrimp Stir Fry
1000 calories · 60g protein
Turkey Burger and Fries
1000 calories · 55g protein
Day 6
Breakfast Burrito
800 calories · 40g protein
Chicken Pesto Pasta
1000 calories · 60g protein
White Fish and Rice
1000 calories · 65g protein
Day 7
Avocado Toast with Eggs
800 calories · 30g protein
Beef and Broccoli
1000 calories · 65g protein
Baked Chicken and Potatoes
1000 calories · 60g protein
Nutrition values are estimates for common portions. Brand labels, recipes, cooking methods, and serving sizes can change the totals.
Make it work
The useful details behind the menu
People lifting regularly who want a repeatable meal structure for gaining muscle.
Prep notes
- Adjust portions to your own energy needs and verify packaged-food labels.
- Prepare one protein, one carbohydrate, and chopped produce ahead of time.
- Swap meals with similar calories and protein when your schedule or preferences change.
Your surplus should be based on your maintenance calories and progress. Increase portions gradually rather than assuming one number fits everyone.
Common questions
Before you put it on the calendar
What is the best way to use this Muscle gain meal planner?
Use the generated 7-day menu as a starting point, then adjust portions, ingredients, and timing to your own needs. Nutrio shows the nutrition estimates and ingredients so you can make an informed change.
Can I personalize this meal plan?
Yes. Nutrio can generate another plan around your goal, calorie target, plan length, and preferences after you create an account.
Are the calories and macros exact?
No. They are estimates based on the generated meal descriptions and common portions. Brands, recipes, cooking methods, and serving sizes change the actual values.