Gaining muscle isn’t just about lifting weights. Your diet plays an equally—if not more—important role. The right meals at the right times fuel recovery, maximize growth, and prevent muscle loss. If you’re a beginner or even someone who’s struggled to bulk up consistently, following a structured 7-day plan can be a game-changer.
This 7-day muscle gain meal plan is designed to simplify your journey. High in protein, calorie-conscious, and made for real-life schedules.
Your 7-Day Muscle Gain Meal Plan (Beginner-Friendly)
Each day includes three main meals and two snacks. Focus is on balanced macros, easy prep, and consistency. Quantities should be adjusted based on body size and goals.
Day 1
- Breakfast: Oats with banana, milk, almonds
- Snack: Peanut butter toast
- Lunch: Rice + dal + paneer bhurji + salad
- Evening Snack: Greek yogurt with dates
- Dinner: Roti + soya curry + sautéed veggies
Day 2
- Breakfast: Boiled eggs + sweet potato
- Snack: Protein smoothie (banana + milk + peanut butter + plant protein)
- Lunch: Quinoa + chickpea salad + curd
- Evening Snack: Roasted chana + buttermilk
- Dinner: Rice + tofu curry + spinach
Day 3
- Breakfast: Whole grain toast + avocado + scrambled paneer
- Snack: Handful of trail mix
- Lunch: Pasta + broccoli + cheese + lentil soup
- Evening Snack: Smoothie bowl with oats, fruit, and nuts
- Dinner: Millet roti + mixed dal + sautéed beans
Day 4
- Breakfast: Moong chilla + mint chutney
- Snack: Boiled corn + lemon
- Lunch: Vegetable biryani + raita
- Evening Snack: Paneer tikka or tofu sticks
- Dinner: Brown rice + rajma + salad
Day 5
- Breakfast: Besan toast + curd
- Snack: Dates + almond butter
- Lunch: Roti + chole + mixed veg
- Evening Snack: Banana + protein bar
- Dinner: Oats khichdi + spinach soup
Day 6
- Breakfast: Poha with peanuts + curd
- Snack: Fruit salad with honey
- Lunch: Rice + dal makhani + cucumber salad
- Evening Snack: Roasted soya + lemon water
- Dinner: Roti + bhindi sabzi + paneer cubes
Day 7
- Breakfast: Millet porridge + jaggery + nuts
- Snack: Egg sandwich or tofu wrap
- Lunch: Masoor dal + rice + ghee + stir-fried cabbage
- Evening Snack: Milkshake (fruit + almond + milk)
- Dinner: Khichdi + curd + pickle
Conclusion
Building muscle doesn’t need a dozen supplements or complicated diets. This 7-day muscle gain meal plan gives you a consistent structure built on real foods and smart choices. Stick with it, eat enough, and pair it with resistance training.
Need help tracking or customizing this for your body? The NutriWork app can build and personalize your weekly diet for muscle gain.