Check out our Example Meal Plans
Example Muscle-Building Meal Plan 1
Breakfast:
Protein-packed Omelette: 3 whole eggs, 1/2 cup egg whites, 1/2 cup chopped vegetables (e.g., bell peppers, onions, spinach), and 1/4 cup shredded cheese. Cook with 1 tsp olive oil.
1 slice of whole-grain toast with 1 tbsp almond butter.
1 medium-sized fruit (e.g., apple, orange, or banana).
Mid-Morning Snack:
Greek yogurt (1 cup, plain, non-fat) with 1/4 cup mixed berries and 1 tbsp honey.
1/4 cup mixed nuts (e.g., almonds, cashews, and walnuts).
Lunch:
Grilled Chicken Salad: 6 oz grilled chicken breast, 2 cups mixed greens, 1/2 cup chopped vegetables (e.g., cucumber, cherry tomatoes, carrots), 1/4 cup crumbled feta cheese, and 1/4 avocado. Dress with 2 tbsp balsamic vinaigrette.
1 medium-sized fruit (e.g., apple, orange, or banana)
1 slice of whole-grain bread.
Mid-Afternoon Snack:
Protein Smoothie: Blend 1 scoop of protein powder, 1 cup unsweetened almond milk, 1/2 banana, 1 tbsp natural peanut butter, and ice.
1/2 cup baby carrots with 2 tbsp hummus.
Dinner:
Baked Salmon: 6 oz baked salmon fillet seasoned with lemon, garlic, and herbs.
1 cup quinoa, cooked in low-sodium chicken or vegetable broth.
1 cup steamed or roasted vegetables (e.g., broccoli, green beans, or asparagus) with a drizzle of olive oil and a pinch of salt and pepper.
Evening Snack:
Cottage Cheese Bowl: 1 cup low-fat cottage cheese, 1/4 cup chopped nuts (e.g., almonds, walnuts, or pecans), and 1 tbsp honey or maple syrup.
Example Muscle-Building Meal Plan 2
Breakfast:
Protein Pancakes: Mix 1 cup rolled oats, 1 scoop protein powder, 1 mashed banana, 1/2 cup Greek yogurt, 2 eggs, and a dash of cinnamon. Cook pancakes in a non-stick pan. Serve with 1 tbsp maple syrup or honey.
1 cup mixed berries (e.g., blueberries, strawberries, raspberries).
Mid-Morning Snack:
1 oz beef jerky (low sodium).
1 small apple.
Lunch:
Turkey & Avocado Wrap: 6 oz sliced turkey breast, 1/4 avocado, 1/4 cup shredded carrots, 2 cups spinach or mixed greens, and 1 tbsp Dijon mustard wrapped in a whole-grain tortilla.
1 cup vegetable sticks (e.g., celery, cucumber, bell peppers) with 2 tbsp Greek yogurt-based ranch dip.
Mid-Afternoon Snack:
Protein Shake: Blend 1 scoop protein powder, 1 cup unsweetened almond milk, 1/2 cup frozen mixed berries, 1 tbsp flaxseed or chia seeds, and ice.
1/4 cup trail mix (e.g., almonds, dried cranberries, and sunflower seeds).
Dinner:
Grilled Steak: 6 oz lean steak, grilled and seasoned with garlic, black pepper, and rosemary.
1 medium-sized baked sweet potato with a pat of butter or coconut oil.
1 cup steamed or roasted mixed vegetables (e.g., zucchini, bell peppers, cherry tomatoes) with a drizzle of olive oil and a pinch of salt and pepper.
Evening Snack:
1 cup Greek yogurt (plain, non-fat) with 1/4 cup granola and a drizzle of honey or maple syrup.