A perfect Meal Plan Helps You Gain Muscle

To achieve anything in life one must have a sound body and a healthy mind. With these two things in alignment with each other, you can achieve even the hardest things. The first thing is getting a sound body.

Building a body perfect body with strong muscles is the dream of many people. Youths are hardcore fans of muscle body. However, building a perfect body is not easy work. You have to work hard for that. The strict diet and dedicated workouts are the only way to get the desired results. 

But we do know that initial steps are always hard. However, without a proper start, you cannot able to achieve anything in life. Having this point in our mind we are proving you the 7 day meal plan for muscle gain guidance here. Building a perfect body takes time but if you get a headstart on your journey, no one can stop you from reaching the goal. 

Simple 7 day meal plan for muscle gain

Here we are going to provide a simple but effective plan to gain the muscle in 7 days. 

Monday – Gym (Legs)

7 Day Meal Plan For Muscle Gain 1

Monday is the starting day for your 7 day meal plan for muscle gain. With hitting the gym gaining muscles are not possible. To start with on Monday we recommend you to do work on your legs. Here are the exercises you can do to strengthen your leg muscles. 

1. Leg Press

First set the weigh according to your comfort level on the machine and place your feet on the footplate. To start, lower the footplate’s safety bar and press your legs up until it creates a 90-degree angle with your legs and torso.

To avoid injuries keep your knees slightly bent. Then gradually lower the footplate with inhalation to make a 90-degree angle with your upper and lower legs. 

2. Lunges with dumbbells

Stand and hold a dumbbell in each hand. Put one leg forward while bending the rear leg to lower the hips until knee near the ground level. Keep posture straight, come back to the normal position, and do the same with another leg. 

3. Barbell Squats

create a hip-width stance and keep your toes slightly facing outward. Hold and support the barbell on top of trap muscles keep head facing forward. Bend the knees gradually and drive them outward, makes sure to keep your back straight. Hinge hips and knees will move forward with the bar moving in a straight line with a barbell squats

  • > Breakfast
  • Eat 3 whole eggs and 3 egg whites. Take 2 cups of cooked oats with 1 tablespoon honey, a banana and muscle gain food mixed with 300 ML milk.
  • > Lunch
  • Include 2 cups of cooked brown rice with 300 gms of cooked chicken breast and a cup of green veggies.  
  • > Snack
  • A cup of berries of your choice and 2 cups of cottage cheese.
  • > Dinner  
  • 200 gms of salmon steak, 2 cups of couscous, 2 cups of spinach.

Tuesday – Gym (Upper Body)

7 Day Meal Plan For Muscle Gain 2

1. Pullups

With the pulls ups, the upper body will gain strength. Keep the wide grip on the bar and keep your core tight. Grip as hard as you can and do the exercise. 

2. Barbell Row

It will improve the strength of the lower back and hips. It will improve the power of pullups and muscle-ups.

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3. Dips

It is the routine of many athletes. It requires great strength and it will help to get the strong muscles. 

4. Pushups

This is the most common exercise people are doing from the ages. It will help to get a strong chest and back muscles. 

Do all these exercises on Tuesday get 7 day meal plan for muscle gain.

  • > Breakfast
  • 2 eggs, 2 slices of multigrain toast, a tablespoon of peanut butter, 2 cups of cooked oats with 300ML milk along with the muscle gain powder. 
  • > Lunch
  • 200gms of steak, a cup of chickpeas, 1 tomato diced, and have an apple. 
  • > Snack
  • Cottage cheese, peanut butter, varieties of fruits, and whole white bread. 
  • > Dinner
  • Eat 200gms of chicken breast, sweet potatoes, 2 medium carrots, a cup of green veggies. 

Wednesday – Rest Day

7 Day Meal Plan For Muscle Gain 3

On day three you give a much-needed break. Taking a break in between the gym working days will surely give you a lot of benefits. 

It allows you to recover, during the break time muscle growth will happen. Avoids muscle fatigue and decrease the chances of injuries. 

While doing the exercises it will create microscopic tears in the muscles. The rest days allow the muscle to recover from it.

  • > Breakfast
  • Include the below provided things to achieve a perfect 7 day meal plan for muscle gain.
  • Incorporate eggs, milk and milk products, cooked oats, chicken breast, and varieties of fruits. And mix muscle gains powder with 300 ML milk and drink.
  • > Lunch
  • Two cups of wholemeal pasta with a tomato-based sauce, cottage cheese, and 2 cups of green veggies. 
  • > Snack
  • Cottage cheese, peanut butter, varieties of fruits and whole white bread, and dry fruits.
  • > Dinner
  • Green vegetables, can of tuna or sardines, whole white bread, feta cheese. 

Do you know how to gain weight as a teenage male?

Thursday – Gym (Legs)

leg workouts

On Thursday you need to again work on the legs. You need to do the below exercises to build the strong leg muscles. 

1. Leg Press

First set the weigh according to your comfort level on the machine and place your feet on the footplate. To start, lower the footplate’s safety bar and press your legs up until it creates a 90-degree angle with your legs and torso.

To avoid injuries keep your knees slightly bent. Then gradually lower the footplate with inhalation to make a 90-degree angle with your upper and lower legs. 

2. Lunges with dumbbells

Stand and hold a dumbbell in each hand. Put one leg forward while bending the rear leg to lower the hips until knee near the ground level. Keep posture straight, come back to the normal position, and do the same with another leg. 

3. Barbell Squats

create a hip-width stance and keep your toes slightly facing outward. Hold and support the barbell on top of trap muscles keep head facing forward. Bend the knees gradually and drive them outward, makes sure to keep your back straight. Hinge hips and knees will move forward with the bar moving in a straight line. 

Adding to the above-provided workouts you can include the below exercises as well. 

  1. Front Squats
  2. Bulgarian Split Squats
  3. Romanian Deadlift
  4. Dumbbell step-up
  5. Deadlift
  6. Swiss Ball Leg Curl
  7. Single-Leg Romanian Deadlift
  • > Breakfast
  • 3 whole eggs,3 scrambled egg whites, two slices of multi-grain toast, 4 slices of extra lean turkey bacon and avocados.
  • > Lunch
  • Baked potatoes with skin on, 1 tin tuna, a cup of sweet corn, a cup of mayo, cottage cheese.
  • > Snack
  • Cottage cheese, peanut butter, varieties of fruits and whole white bread, and dry fruits.
  • > Dinner
  • You must eat 2 wholemeal burger buns, lean steak of 200 gms, a fried egg, 2 slices of beetroot, a slice of cottage cheese, a tablespoon of low-fat mayo, two large sweet potatoes. 

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Friday – Gym (Upper Body)

7 Day Meal Plan For Muscle Gain 5

1. Pullups

With the pulls ups, the upper body will gain strength. Keep the wide grip on the bar and keep your core tight. Grip as hard as you can and do the exercise. 

2. Barbell Row

It will improve the strength of the lower back and hips. It will improve the power of pullups and muscle-ups.

3. Dips

It is the routine of many athletes. It requires great strength and it will help to get the strong muscles. 

4. Pushups

This is the most common exercise people are doing from the ages. It will help to get a strong chest and back muscles. 

Do all these exercises on Tuesday get 7 day meal plan for muscle gain.

  • > Breakfast
  • 8 weetbix with 3 scoops of 60 gms, muscle gains powder with 300 ML of milk, a banana, and berries of your choice.
  • > Lunch
  • Eat fish or chicken of 200 grams, a large cooked sweet potato, fruits, and a cup of green veggies. 
  • > Snack
  • Cottage cheese, peanut butter, varieties of fruits and whole white bread, and dry fruits.
  • > Dinner
  • Two cups of wholemeal pasta, shredded chicken breast of 200 gms, 5 cherry tomatoes, basil, mushroom, and feta. 

Saturday – Rest Day

The best way to achieve a 7 day meal plan for muscle gain. The rest is after exercise is the utmost need. 

The benefits of having a rest day are numerous. 

  • Help to recover the microscopic muscle tears
  • Prevents the chances of injury
  • prevents muscle fatigue
  • > Breakfast
  • Include the below provided things to achieve a perfect 7-day meal plan for muscle gain.
  • Incorporate eggs, milk and milk products, cooked oats, chicken breast, and varieties of fruits. And mix muscle gains powder with 300 ML milk and drink
  • > Lunch
  • Half roasted chicken without the skin, a cup of sweet potato, a cup of beans, mixed green veggies, one and a half cup of cooked brown rice.
  • > Snack
  • A cup of berries of your choice and 2 cups of cottage cheese.
  • > Dinner
  • 250 gms of grilled white fish, a cup of sweet potatoes, a cup of beans, mixed green veggies, and one and a half cup of cooked brown rice.

Sunday – Rest Day

7 Day Meal Plan For Muscle Gain 6

In your 7-day meal plan for muscle gain, the rest is of the most important thing. On Sunday you need to just relax and enjoy the day with small exercises without hitting the gym.

  • > Breakfast
  • Eggs, almond milk or normal milk, oats, chicken or turkey sausage, fruits, and cinnamon.
  • > Lunch
  • 200 gms of roasted chicken, 2 slices of wholemeal bread, pasta or rice, and varieties of vegetables. 
  • > Snack
  • Cottage cheese, peanut butter, varieties of fruits and whole white bread, and dry fruits.
  • > Dinner
  • On the last day of your 7-day meal plan for muscle gain. You must eat 2 wholemeal burger buns, lean steak of 200 gms, a fried egg, 2 slices of beetroot, a slice of cottage cheese, a tablespoon of low-fat mayo, two large sweet potatoes.
  • These are the 7-day meal plan for muscle gain for you.

Learn More: Weight Gain Meal Plans

FAQs For 7 day meal plan for muscle gain

People who want to follow a 7 day meal plan for muscle gain will have numerous questions we are providing the top FAQ about 7 day meal plan for muscle gain.

How do I build muscle on a budget?

The perfect 7 day meal plan for muscle gain can be done with a low budget.  One can include the cheapest and high-calorie food such as eggs, milk, sweet potatoes, chicken, etc. 

How should I eat 6 meals a day to gain muscle?

To achieve the 7 day meal plan for muscle gain perfectly, you must eat 6 meals a day. You need to have breakfast, pre-workout food, Post-workout food, Lunch, Snacks, and dinner. 

How do bodybuilders meal plan?

The bodybuilders follow the 6 meals per day rule along with they will eat high nutritious food every 3 to 4 hours.

What foods to avoid when trying to gain muscle?

You have to avoid junk foods, alcohol, processed meat, and processed food, salty snacks, soda and candies and bread, and baked food. 

What should a woman eat to gain muscle?

You can follow the dame food diet as men do like eating eggs, milk, chicken, cheese, etc.

How many meals do bodybuilders eat a day?

They eat 6 meals per day with a gap of 3 to hours in between. 

Can I gain muscle on a calorie deficit?

Yes, lifting weights and eating enough protein will help.

How do I bulk up my meal plan?

You need to follow the above-mentioned steps of the 7 day meal plan for muscle gain to bulk up the meal plan.

How long does it take to build muscle for a woman?

Most of the beginners expected to get muscle growth after the 6 weeks of workout and diet.

How can a skinny girl gain muscle?

Yes, following the strict diet and hard workout will do that for you.

Final Thoughts

Here are the detailed steps for the 7-day meal plan for muscle gain. Anyone be it, skinny girl, boy or adult, women, men can able to build the muscles by avoiding unhealthy food habits and following good food habits. 

We hope you will able to get the results by following the steps we are explained above. We wish you a successful 7-day meal plan for muscle gain and gain a healthy weight!

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