7-Day Meal Plan to Gain Muscle Mass: Food List & Weekly Plan

Why a Muscle-Building Meal Plan Matters

When you work out, your muscle fibres break down. To repair and grow stronger, your body needs three key nutrients:

• Protein – the building block of muscles.
• Carbohydrates – fuel for workouts and recovery.
• Healthy Fats – essential for hormones and long-term energy.

A proper muscle gain diet plan ensures you get the right balance of all three, along with vitamins and minerals for recovery.

Nutrition Rules for Gaining Muscle

Before jumping into the 7-day plan, here are some simple rules to follow:

1. Eat enough calories – A calorie surplus is needed to grow muscle.
2. Prioritise protein – Aim for 1.6 to 2.2g of protein per kg of body weight daily.
3. Don’t skip carbs – Carbs fuel your training and speed up recovery.
4. Stay hydrated – Muscles are made of about 75% water.
5. Plan smart meals – Spread out protein across the day.

If tracking feels complicated, MyFitnessCoach makes it simple with a built-in food logger, barcode scanner, and custom meal plans tailored to your goals.

7 Day Meal Plan to Gain Muscle Mass

Here’s a sample meal plan designed to provide enough calories, protein, and carbs to support muscle growth. You can adjust portion sizes based on your body weight and goals.

Day 1

• Breakfast: 3 scrambled eggs, 2 slices of whole-grain toast, 1 avocado.
• Snack: Greek yoghurt with honey and almonds.
• Lunch: Grilled chicken breast, brown rice, steamed broccoli.
• Snack: Protein shake with a banana.
• Dinner: Salmon fillet, quinoa, roasted asparagus.

Day 2

• Breakfast: Protein oats (rolled oats, whey protein, peanut butter, blueberries).
• Snack: Cottage cheese with pineapple.
• Lunch: Lean beef stir-fry with vegetables and white rice.
• Snack: Apple with natural peanut butter.
• Dinner: Grilled turkey burger, sweet potato, and side salad.

Day 3

• Breakfast: 4 boiled eggs, 2 slices whole-grain bread, spinach.
• Snack: Smoothie (protein powder, banana, oats, almond milk).
• Lunch: Baked cod, wild rice, steamed carrots.
• Snack: Trail mix (nuts and dried fruits).
• Dinner: Chicken thighs, mashed potatoes, green beans.

Day 4

• Breakfast: Omelette with veggies and feta cheese, whole-grain toast.
• Snack: Hard-boiled eggs and a handful of almonds.
• Lunch: Grilled steak, roasted potatoes, spinach salad.
• Snack: Protein bar or shake.
• Dinner: Baked salmon, couscous, mixed veggies.

Day 5

• Breakfast: Pancakes made with oats and protein powder, topped with berries.
• Snack: Cottage cheese with walnuts.
• Lunch: Grilled chicken breast, pasta with olive oil, and tomato sauce.
• Snack: Rice cakes with almond butter.
• Dinner: Shrimp stir-fry with brown rice and mixed vegetables.

Day 6

• Breakfast: Scrambled eggs with turkey sausage and spinach.
• Snack: Greek yoghurt with granola.
• Lunch: Grilled beef steak, baked sweet potato, green beans.
• Snack: Protein smoothie with oats and banana.
• Dinner: Baked chicken drumsticks, quinoa, roasted zucchini.

Day 7

• Breakfast: Whole-grain waffles with peanut butter and banana slices.
• Snack: Boiled eggs with avocado slices.
• Lunch: Grilled salmon, wild rice, and spinach.
• Snack: Handful of nuts with dried apricots.
• Dinner: Lean beef burger (no bun), roasted potatoes, mixed greens.

Tips for Sticking to Your Meal Plan

• Meal prep in advance to avoid skipping meals.
• Use MyFitnessCoach’s Diet Plan section to get personalised meal plans tailored to your calorie and macro needs.
• Track your meals with the built-in food logger and barcode scanner.
• Stay consistent—results take time, so commit to both training and eating right.

Common Mistakes to Avoid

1. Not eating enough – If you’re not in a calorie surplus, muscle gain will be slow.
2. Relying only on supplements – Whole foods should be your priority.
3. Skipping meals – Consistency is key for muscle building.
4. Ignoring recovery – Muscles grow when you rest and fuel properly.

How MyFitnessCoach Makes It Easier

Instead of guessing portion sizes and tracking every calorie manually, the MyFitnessCoach App gives you:

• Customised meal plans based on your goals.
• Food logging & barcode scanner to track every bite.
• Macro tracking so you hit the perfect protein, carb, and fat balance.
• Recipe ideas & diet plans for bulking, cutting, or maintaining.

This makes following a 7-day meal plan to gain muscle mass stress-free and sustainable.

Conclusion

Building muscle isn’t just about what you do in the gym, it’s about what you put on your plate every single day. With this 7-day meal plan to gain muscle mass, you’ll be fueling your body with the right nutrients to recover faster, grow stronger, and see visible results.

And if you want a simpler way to stay consistent, the MyFitnessCoach App is your all-in-one solution. From ready-to-use meal plans and food logging to personalised nutrition tracking, it takes the guesswork out of your muscle-building journey. Download MyFitnessCoach today and start your muscle gain transformation!