7 Day Meal Plan for Muscle Gain by a Dietitian

Muscle gain isn’t only about how many sets you do at the gym. While your strength training routine is essential for building muscle, your nutrition plays just as critical a role. 

If you’re not eating enough—especially protein—you won’t see the results you’re working for.

This 7-day meal plan for muscle gain focuses on high-protein, nutrient-dense meals to support lean body mass growth and recovery—no boring chicken-and-broccoli meal prep required.

A quick note: this meal plan isn’t meant for everyone. It aims for about 2,300-2,600 calories and 150-plus grams of protein per day, but individual calorie and nutrient needs vary widely, and gaining muscle generally requires a calorie surplus. 

For a personalized plan, working one-on-one with a Registered Dietitian is the best approach.

Day 1

Breakfast: Cheesy Eggs and Avocado Toast 

• 4 eggs scrambled with 2 cups of fresh baby spinach 
• ¼ cup shredded mozzarella or Monterey Jack cheese 
• 2 slices whole wheat or sourdough toast 
• ½ of an avocado, mashed 

Nutrition Information:

Calories: 620-670
Fat: 38-42g

Carbs: 28-32g

Protein: ~32g

Snack: Banana Protein Shake 

• 1 banana
• 1 serving vanilla or chocolate whey protein
• 1 cup unsweetened almond milk

Nutrition Information:

Calories: 260
Fat: 5g

Carbs: 30g

Protein: 25g

Lunch: Chicken Burrito Bowl

• 5 oz grilled chicken
• ½ cup rice (white or brown) 
• ½ cup black beans
• ¼ cup corn
• ½ of an avocado
• 2 Tbsp shredded cheddar or Monterey Jack cheese 
• Optional: salsa, hot sauce, shredded lettuce

Nutrition Information:

Calories: 655-670
Fat: ~22g

Carbs: ~55g

Protein: ~58g

Snack: Turkey and Cheese Roll-Ups

• 6 slices nitrite-free deli turkey (ex: Applegate, True Story) 
• 3 slices thin-sliced cheese 
• Optional: Mustard
• 1 small Honeycrisp apple

Nutrition Information:

Calories: 330
Fat: 15g

Carbs: 20g

Protein: 30g

Dinner: Salmon, Sweet Potatoes, and Quinoa 

• 6 oz salmon (ideally wild-caught) 
• 2 tsp olive oil, divided
• 1 small sweet potato, diced
• ¼ cup quinoa (dry)
• Salt and pepper 

Instructions:

1. Preheat the oven to 400°F.
2. Toss the diced sweet potatoes with 1 tsp olive oil, salt, and pepper. Spread them evenly on a baking sheet. Roast for 20–25 minutes, turning once halfway through, until tender and lightly browned.
3. While sweet potatoes roast, rinse quinoa under cold water. Cook quinoa according to package instructions (usually ¼ cup dry quinoa with ½ cup water, simmered until water is absorbed or about 15 minutes). Fluff with a fork when done.
4. Heat 1 tsp olive oil in a skillet over medium-high heat. Season salmon with salt and pepper.
5. Place salmon skin-side down in the pan (if skin-on). Cook for about 4-5 minutes per side, or until salmon flakes easily with a fork and is cooked through.
6. Serve salmon alongside roasted sweet potatoes and quinoa.

Nutrition Information:

Calories: 700
Fat: 34g

Carbs: 56g

Protein: 46g

Daily Nutritional Totals:

2,610 calories / 116g fat / 191g carbs / 191g protein

Day 2

Breakfast: Protein Berry Oats 

• ½ cup rolled oats (dry)
• ¾ cup almond milk 
• 1 scoop vanilla protein powder 
• 1 cup mixed berries (fresh or frozen)
• 1 tsp chia seeds 

Instructions: 

1. In a small saucepan, combine oats and milk. Bring to a boil, then reduce to low and simmer for 5 minutes, stirring occasionally, until thickened.
2. Stir in the protein powder after cooking (to avoid clumping).
3. Mix in berries and chia seeds and top with nut butter. 
4. Serve warm or make ahead, refrigerate, and serve as overnight oats. 

Nutrition Information:

Calories: 400
Fat: 9g

Carbs: 46g

Protein: 33g

Snack: Cottage Cheese and Pears 

• 1 cup 2% cottage cheese
• 1 pear, diced or sliced
• 2 Tbsp walnuts, chopped 
• Cinnamon
• 1 tsp honey

Nutrition Information:

Calories: 425
Fat: 15g

Carbs: 42g

Protein: 30g

Lunch: Greek Salmon Salad Bowl

• 2 cups butter lettuce 
• 1, 5-oz can wild-caught salmon (like Safe Catch)
• 1 cup cherry tomatoes, sliced 
• ¼ cup red onion, sliced
• 1 small cucumber, diced
• 2 Tbsp olives
• ¼ cup cooked quinoa or farro 
• Dressing: 
• 1 Tbsp extra-virgin olive oil
• 1 Tbsp red wine vinegar
• ⅛ tsp dried oregano
• Pinch of salt and pepper 

Nutrition Information:

Calories: 525
Fat: 30g

Carbs: 30g

Protein: 38g

Snack: Meat Stick and Nuts 

• 1 high-quality meat stick (ex: CHOMPS, Country Archer)
• ¼ cup mixed nuts 

Nutrition Information:

Calories: ~300
Fat: 22g

Carbs: 6g

Protein: 15g

Dinner: Turkey Burger and Potatoes 

• 6 oz lean ground turkey (93%)
• 1 clove garlic, minced (or ¼ tsp garlic powder)
• ¼ tsp black pepper
• ¼ tsp salt 
• Optional: 1 tsp Worcestershire sauce 
• 1 medium russet potato, diced
• 1 tsp olive oil
• Toppings: lettuce, tomato, pickles, onions 
• 1 whole-grain bun (remove for a lower-carb meal)

Instructions:

1. Preheat the oven to 425°F.
2. Toss cubed potatoes with 1 tsp olive oil, salt, and pepper. Spread on a baking sheet and roast for 30-40 minutes, flipping halfway through, until golden and getting crispy.
3. Meanwhile, mix ground turkey with garlic, salt, pepper, and Worcestershire if using.
4. Form into a patty and cook in a non-stick skillet or grill over medium-high heat for 4-5 minutes per side, or until internal temp reaches 165°F.
5. Assemble the burger with your favorite toppings and bun (if using). Serve alongside roasted potatoes.

Nutrition Information: (with bun)

Calories: 650-680
Fat: 28g

Carbs: 45-50g

Protein: 42g

Daily Nutritional Totals:

2,300 calories / 104g fat / 174g carbs / 158g protein

Day 3

Breakfast: Coconut Berry Greens Smoothie

• 1.5 cups coconut milk (from a carton, not can) 
• 2 cups fresh baby spinach or kale 
• 1 serving vanilla protein powder (like Primal Kitchen, Garden of Life, or Ancient Nutrition)
• 2 Tbsp shredded coconut 
• 1 cup strawberries
• 1 Tbsp chia seeds
• ½ cup of ice 

Calories: 400

Carbs: 24g

Protein: 27g

Fat: 20g

Snack: Greek Yogurt Bowl 

• 6 oz 2% Greek yogurt 
• 1 Tbsp almond butter
• 1 banana, sliced
• 2 tsp hemp seeds 

Nutrition Information: 

Calories: 350
Fat: 15g

Carbs: 30g

Protein: 20g

Lunch: Easy Turkey Tacos

• ¼ lb (4oz) lean ground turkey
• 1 tsp olive oil
• ½ of a red onion, diced
• ½ tsp salt
• 1 tsp chili powder
• 1 tsp paprika
• 1 tsp cumin
• 2 corn or flour tortillas
• ½ of an avocado, diced
• ½ cup diced beefsteak or Roma tomatoes 
• Optional toppings: Cilantro, salsa, cheese, hot sauce

Directions: 

1. Heat olive oil in a large skillet over medium heat. 
2. Add ground turkey and cook until starting to brown.
3. Add onion and all spices, mixing and cooking for about 5 minutes. 
4. Heat tortillas if desired. 
5. Assemble tortillas with turkey, avocado, tomatoes, and optional toppings. 

Per Serving: (corn tortillas)

Calories: 520

Fat: 30g

Carbs: 26g

Protein: 33g

Snack: Nut Butter and Apples 

• 1 Honeycrisp apple
• 2 Tbsp peanut butter 
• 1 hard-boiled egg 

Nutrition Information:

Calories: 370
Fat: 20g

Carbs: 34g

Protein: 16g

Dinner: Pesto Turkey Caprese Panini

• 1 tsp butter
• 2 slices of sourdough bread
• 4 slices of nitrite-free turkey (like Applegate) 
• 2 thin slices of mozzarella cheese
• 2 Tbsp pesto 
• 2 slices of beefsteak or Roma tomato 
• ¼ cup fresh basil leaves
• Side of veggies: 1 cup roasted broccoli, cauliflower, or Brussels sprouts 

Directions:

1. Heat a panini press, griddle pan, or medium skillet over medium-high heat.
2. Spread the pesto on the inside of the bread slices and layer turkey, cheese, basil, and tomato slices.
3. Add the butter to the pan and cook the panini on each side until golden brown. 

Calories: 650

Fat: 35g

Carbs: 47g

Protein: 36g

Daily Nutritional Totals:

2,290 calories / 120g fat / 161g carbs / 132g protein

Day 4

Breakfast: Avocado Egg and Veggie Scramble

• 2 eggs + 2 egg whites
• ½ of an avocado 
• 2 Tbsp feta cheese 
• 1 cup fresh baby spinach 
• 1 cup bell pepper, diced
• 2 Tbsp red onion, diced 
• ¼ cup cherry tomatoes (sliced in half)
• 1 tsp olive oil 
• Salt and pepper to taste
• 1 slice of sourdough toast 

Nutrition Information:

Calories: 460
Fat: 27g

Carbs: 30g

Protein: 25g

Snack: Turkey Jerky and Trail Mix

• 1.5 oz turkey jerky 
• ¼ cup trail mix with mixed nuts and dried fruit

Nutrition Information:

Calories: ~300
Fat: 18g

Carbs: 15g

Protein: 25g

Lunch: Buffalo Chicken Tender Salad

Servings: 2

Ingredients:

• 1 lb boneless skinless chicken breast or tenders, cut into strips
• 1 egg
• ¾ cup almond flour 
• ¾ tsp salt
• ½ tsp black pepper
• 1 tsp paprika
• 1 tsp garlic powder
• 2 cups lettuce of choice 
• 1 cup cherry tomatoes, halved
• ¼ cup red onion, sliced
• ½ of an avocado, diced
• 2 Tbsp buffalo sauce dressing (like Primal Kitchen)

Directions: 

1. Preheat the oven to 400°F. 
2. Mix the dry ingredients together in a wide bowl or plate. 
3. In a separate wide bowl, crack the egg and whisk well. 
4. Coat each chicken tender in the egg first on both sides, followed by the flour mixture.
5. Place on a parchment-lined baking sheet or on a wire rack on top of a baking sheet. 
6. Bake for about 20 minutes, flipping halfway through.
7. Once slightly cooled, add the tenders to the salad ingredients and mix well.

Per Serving:

Calories: 480

Carbs: 19g

Protein: 35g

Fat: 17g

Snack: Hard-Boiled Eggs and Fruit

• 2 hard-boiled eggs with salt and pepper
• 1-2 clementine oranges
• 2 oz grass-fed beef jerky 

Nutrition Information:

Calories: 300
Fat: 15g

Carbs: 15g

Protein: 35g

Dinner: Broccoli Cheddar Soup 

Servings: 4

Ingredients:

• 4 cups broccoli, chopped into florets
• 4 cups chicken bone broth
• ½ cup half-and-half
• ½ cup 2% milk
• 3 cups shredded cheddar cheese
• 2 tsp garlic powder
• 1 tsp salt 
• ½ tsp black pepper
• 1 small piece of sourdough bread for dipping per person

Directions: 

1. Heat a large soup pot over medium heat.
2. Add the broccoli, chicken broth, and half-and-half into the pot and bring to a boil, then reduce to a simmer and cook until the broccoli is tender, about 15-20 minutes. 
3. Remove 1-2 large spoonfuls of broccoli with a slotted spoon and set aside for now.
4. Puree the remaining broccoli, broth, and half-and-half using an immersion blender (or transfer to a food processor). 
5. On low heat, add the cheese, salt, and pepper to the blended broccoli mix and stir until melted. 
6. Add the remaining broccoli back into the pot.

Per serving: 

Calories: 500

Carbs: 25g

Protein: 33g

Fat: 30g

Evening Snack:

• 1 cup 2% cottage cheese
• 1 cup raspberries 

Calories: 210

Fat: 5g

Carbs: 14g

Protein: 28g

Daily Nutritional Totals:

2,250 calories / 112g fat / 118g carbs / 181g protein

Day 5

Breakfast: Butternut Squash Hash and Eggs 

• 1 tsp olive oil
• 1 cup butternut squash, cut into small cubes
• ½ of a yellow onion, diced
• 3 eggs 
• ¼ tsp salt
• ¼ tsp black pepper
• 1 Tbsp chopped thyme
• 1 cup of blueberries on the side 

Directions: 

1. Heat oil in a skillet over medium heat. 
2. Add the butternut squash and cook for 5-7 minutes.
3. Add the onion, salt, pepper, and thyme and cook until translucent, about 5 minutes. 
4. Turn the heat down to low and create 3 small wells in the hash for the eggs.
5. Carefully crack one egg into each well, cover the pan, and cook until egg whites are fully set (may take up to 10 minutes).

Calories: 450

Fat: 19g

Carbs: 43g

Protein: 21g

Snack: Protein Oat Energy Bites 

• 3 Tbsp rolled oats
• 1 Tbsp natural peanut butter (more runny)
• 1 tsp honey (or maple syrup)
• 1 scoop protein powder (vanilla or chocolate)
• 1 tsp chia seeds or flaxseed 
• 1-2 tsp water or milk (only if needed for binding)

Instructions:

1. In a small bowl, combine oats, protein powder, chia/flax, peanut butter, and honey.
2. Mix with a spoon or your hands until it forms a sticky dough.
3. If too dry, add water or milk ½ tsp at a time until the dough holds together.
4. Roll into 2 even balls.
5. Refrigerate or freeze for 10-15 minutes to firm up. 

Nutrition Information: (2 bites)

Calories: 250
Fat: 14g

Carbs: 20g

Protein: 18g

Lunch: Chicken Cobb Salad

• 2 cups Romaine or butter lettuce, roughly chopped or torn
• 1 cup cherry tomatoes, sliced in half
• ¼ cup red onion, sliced
• 5 oz cooked chicken, diced (pre-grilled, rotisserie, or cook your own)
• 1 hard-boiled egg, sliced and sprinkled with salt and pepper 
• 2 slices cooked bacon, crumbled
• ½ of an avocado, sliced 
• 2 Tbsp avocado oil-based ranch dressing (like Primal Kitchen or Chosen Foods)

Directions: 

1. Mix all ingredients in a large bowl. 

Per Serving:

Calories: 600

Carbs: 14g

Protein: 47g

Fat: 39g

Snack: Hummus Rice Cakes

• 3 brown rice cakes
• 3 Tbsp hummus

Nutrition Information:

Calories: 200

Fat: 7g

Carbs: 28g

Protein: 6g

Dinner: Pesto Salmon and Potatoes 

• 5oz wild-caught salmon fillet
• 1 cup baby potatoes, halved 
• 1 Tbsp olive oil 
• 2 Tbsp pesto (store-bought or homemade)
• 6-8 spears of asparagus
• Salt and pepper, to taste
• Lemon wedge (optional)
• ¼ cup cooked quinoa 

Directions: 

1. Preheat oven to 400°F. 
2. Season salmon liberally with salt and pepper and toss asparagus lightly with a bit of oil, salt, and pepper
3. Toss halved baby potatoes with olive oil, salt, and pepper. Spread on a baking sheet and roast for about 20 minutes, until they are starting to get golden and tender.
4. After the potatoes have been roasted for 20 minutes, place the salmon fillet and asparagus on the baking sheet and continue roasting all together for another 10-12 minutes, or until the salmon flakes easily with a fork and the asparagus is tender.
5. Once cooked, spread 2 Tbsp pesto over the salmon.
6. Serve with asparagus on the side, and an optional lemon wedge for squeezing over the salmon.

Calories: 650

Carbs: 37g

Protein: 42g

Fat: 35g

Evening Snack: Berry Protein Shake

• 1 cup almond milk
• 1 scoop strawberry whey protein powder 

Calories: 150

Carbs: 4g

Protein: 25g

Fat: 3g

Daily Nutritional Totals:

2,300 calories / 117g fat / 146g carbs / 159g protein

Day 6

Breakfast: Loaded Oatmeal Bowl

Ingredients:

• ½ cup of steel-cut oats (dry)
• 1 cup of 2% milk 
• 2 cups of water
• ¼ tsp salt 
• 2 figs, sliced 
• 2 apricots, sliced or diced
• ¼ cup pecans, roughly chopped
• 1 Tbsp honey
• 1 serving vanilla protein powder 

Directions: 

1. Add the water and nut milk to a large saucepan or pot and bring to a low boil. 
2. Once boiling, add the oats and salt, mix well, and bring to a boil before reducing the heat to low. 
3. Gently simmer for about 20 minutes, stirring often, until the liquid is absorbed.   
4. If you want softer oats, cook for 10 more minutes; otherwise, remove from the heat and mix in protein powder well. 
5. Top with sliced figs, apricots, chopped nuts, and honey. 

Nutrition Information:

Calories: 755
Fat: 30g

Carbs: 90g (eliminate honey and use less fruit for lower-carb)

Protein: 43g

Snack: Protein Bar and Fruit 

• 1 high-quality protein bar, such as ALOHA or Rise
• 1 piece of fruit (ex: apple, orange, banana) 

Nutrition Information:

Calories: 320-350
Fat: 10-15g

Carbs: 40g

Protein: 20g

Lunch: Open-Faced Tuna Melt 

• 2 slices of sourdough bread 
• 2 slices of cheese (like provolone, cheddar, or white cheddar)
• 1, 5-oz can of tuna 
• 2 tsp avocado oil-based mayonnaise (Primal Kitchen or Chosen Foods)
• 2 tsp Dijon mustard
• 2 Tbsp pickles, chopped
• 2 Tbsp red onion, diced
• Pinch of salt and pepper, to taste

Directions: 

1. Toast the bread, stopping a couple of minutes before it reaches your desired toastiness. Remove from the toaster. 
2. In a small bowl, mix the tuna, mayonnaise, mustard, pickles, red onion, salt, and pepper. Taste for seasonings and add more if desired.
3. Split the tuna mixture onto each slice of bread, topping with a slice of cheese. 
4. Add the tuna sandwiches back into the toaster oven, toasting until the cheese is melted. 

Per serving: 

Calories: 500

Fat: 20g

Carbs: 40g

Protein: 40g

Snack: Cheese and Grapes 

• 2oz of cheddar cheese
• 1 cup of grapes

Calories: 285

Carbs: 17g

Protein: 15g
Fat: 18g

Dinner: Steak, Broccoli, and Orzo

• 6 oz lean steak (such as flank steak)
• 2 cups broccoli florets
• ½ cup dry orzo
• 1 Tbsp parmesan cheese, shredded or grated
• 2 tsp olive oil (divided)
• 2 cloves garlic, minced 
• Salt and pepper, to taste

Instructions:

1. Preheat oven to 425°F and bring salted water to a boil in a pot.
2. Toss broccoli florets with 1 tsp olive oil, minced garlic, salt, and pepper. Spread in a single layer on a baking sheet.
3. Roast broccoli for about 15-18 minutes, flipping halfway through, until tender and slightly crispy.
4. Meanwhile, add ½ cup dry orzo and cook for about 8-10 minutes until tender. Drain and stir in parmesan cheese, salt, and pepper. 
5. Cook the steak: Heat 1 tsp olive oil in a skillet over medium-high heat. Season the steak generously with salt and pepper.
6. Add the steak to the pan and cook for about 4-5 minutes per side (for medium-rare) or until desired doneness. Remove steak from the pan and let it rest for 5 minutes before slicing thinly against the grain.

Nutrition Information:

Calories: 700
Fat: 26g

Carbs: 55g

Protein: 59g

Daily Nutritional Totals: (good for a day of heavy cardio exercise)

2,575 calories / 106g fat / 242g carbs / 177g protein

Day 7

Breakfast: Avocado Toast with Dill and Feta

Ingredients:

• 1 large slice of sourdough bread 
• 1 small avocado or ½ of a large avocado
• 4-6 cherry tomatoes, halved
• 2 thin slices of red onion
• 2 Tbsp feta cheese 
• 1 Tbsp fresh dill, chopped 
• 2 hard-boiled eggs, sliced 
• 1 cup strawberries (on the side)

Directions: 

1. Toast the bread and mash avocado into it. 
2. Add halved cherry tomatoes, eggs, red onion, and feta.
3. Garnish with chopped dill.  

Nutrition Facts:

Calories: 530

Fat: 28g

Carbs: 41g

Protein: 22g

Snack: Cottage Cheese and Berries

• 1 cup 2% cottage cheese
• ½ cup blueberries
• 1 Tbsp chia seeds
• 1 Tbsp almond butter 

Nutrition Information:

Calories: 360
Fat: 21g

Carbs: 16g

Protein: 27g

Lunch: Arugula, Berry, and Chicken Salad

Servings: 2

Ingredients:

• 1 bag of prewashed baby arugula
• 1 cup of strawberries, sliced
• 1 lb of chicken breast (or rotisserie chicken), cooked 
• ¼ cup of red onion, sliced or diced
• ¼ cup walnuts or pecans, chopped
• ½ of an avocado, diced or sliced 
• 2 oz feta cheese
• Dressing:
• 2 Tbsp olive oil
• 1 Tbsp red wine vinegar or balsamic vinegar
• 1 tsp honey
• ¼ tsp salt
• ½ of a lemon, juiced 

Per Serving:

Calories: 550

Carbs: 15g

Protein: 40g
Fat: 38g

Snack: Tuna Pouch and Crackers

• 1 pouch single-serve tuna (~3 oz; ex: Safe Catch)
• 1 tsp Dijon mustard
• ¼ cup non-fat Greek yogurt (mixed with tuna)
• Salt and pepper
• 10-12 whole-grain crackers

Nutrition Information:

Calories: 350
Fat: 6g

Carbs: 25g

Protein: 31g

Dinner: Roasted Lemon Chicken with Potatoes and Rice 

Servings: 2

• 2 boneless, skinless chicken thighs (about 6 oz each)
• 1 large Yukon gold potato, diced (~1½ cups)
• ½ cup dry jasmine or basmati rice
• 1½ cups chicken bone broth (for rice)
• 1 Tbsp olive oil
• Juice of ½ lemon
• 2 cloves garlic, minced
• ½ tsp dried oregano
• ½ tsp salt
• ¼ tsp black pepper
• Lemon slices for roasting 
• Fresh parsley 

Instructions: 

1. Preheat oven to 425°F.
2. Marinate chicken: In a small bowl, combine garlic, lemon juice, olive oil, oregano, salt, and pepper. Coat chicken and let it sit for 20-30 minutes.
3. Roast potatoes: Spread diced potatoes on one side of a baking sheet. Drizzle with olive oil, sprinkle with salt, and toss. Bake for 10 minutes to get them started.
4. Add chicken: Push potatoes to one side and add the marinated chicken to the sheet. Add lemon slices on top if using. Roast everything together for another 20–25 minutes, or until the chicken is cooked through (internal temp 165°F) and potatoes are crispy and golden.
5. Cook rice: While the chicken and potatoes roast, cook rice with water or broth. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Let sit for 5 minutes, then fluff.
6. Plate the chicken with roasted potatoes and a scoop of rice. Garnish with fresh parsley and an extra squeeze of lemon.

Nutrition Information: (per serving) 

Calories: 520
Fat: 28g

Carbs: 31g

Protein: 32g

Daily Nutritional Totals:

2,330 calories / 118g fat / 133g carbs / 159g protein 

How an RD Can Help

Generic meal plans online can be a decent starting point, but calorie counts and macros aren’t one-size-fits-all—especially when your goal is muscle gain. What works for someone else won’t necessarily work for you.

That’s where a Registered Dietitian (RD) comes in. RDs are nutrition experts who can craft personalized meal plans that are tailored to your calorie needs, preferences, and muscle gain goals. 

If you are seeking a meal plan that is scientifically backed and customized specifically for you, schedule a consultation with one of our Registered Dietitians today!