Muscle Gain Diet Plan : Everything you need to know

muscle gain diet plan

Muscle Gain Diet Plan

Disciplined nutrition, complemented with weight training exercise, is crucial in achieving the bodybuilding goals. Therefore, bodybuilders should cover 50% of the weight training program with novice (healthy) nutrition. We have listed below a few tips recommended by experts for the best diet for muscle gain.

1. Increase your Protein Intake:

 Amino Acids from protein is crucial for increasing muscle mass as they form the building block of muscle. According to studies, you should consume 1 gm of protein per kilo of your body weight to build muscle. You can incorporate eggs. Some of the highest protein sources are poultry, red meat, fish, tofu, cottage cheese, beans, legumes, milk, and milk products.

2. Eat More Calories:

If you are on a bulking diet to increase your muscle mass, you need to get approx—2800 calories to grow some extra pounds. An adequate amount of calories can replenish the energy stored that is lost during an intense workout session. Some important sources of calories include rice, millet, starchy vegetables, whole wheat bread, sweet fruits, etc.

3. Proper Hydration:

Extreme exercise can lead to dehydration due to loss of body fluids. It can profoundly affect your motor neurons, making you feel fatigued quickly. So, an important tip to follow on the best diet for muscle gain is to rehydrate yourself by drinking an adequate amount of clean water, especially before and after each workout session.

4. Include Whey:

You should include whey protein in your daily routine as part of the best diet for muscle gain. Whey is easy to digest, which helps it to work on muscle mass faster. You can consume whey with any smoothie you like or yogurt or plain milk.


There are several health benefits associated with bodybuilding.

In order to maintain and build muscles, performing both resistance and aerobic training.

In addition to exercise, bodybuilders also focus on their nutrition.

With careful planning, bodybuilders can eat in a way that not only supports their efforts in the gym diet plan for muscle gain but keeps them healthy too.

Eating the right foods in the appropriate amounts provides your muscles with the nutrients they need to recover from workouts and grow bigger and stronger.

Why Protein is a Good for Pre-Workout Food?

Protein can increase the amount of muscle mass gained from a resistance workout.

Intense bouts of resistance exercise damage the muscles, but consuming protein increases the number of amino acids in the body. These work to reduce deterioration, synthesize muscle proteins, and stimulate growth.

Consuming 20–30 grams of protein before a workout can result in an increased rate of muscle protein synthesis that lasts for several hours.

High-protein Foods Muscle Gain Diet Plan

The following are some examples of healthful foods and muscle gain diet plan 7 days they are rich in protein:

  • fish, such as salmon and tuna
  • poultry
  • nuts
  • beans
  • lentils
  • eggs
  • soya

Why Carbohydrate is a Good for Pre-Workout Food?

Complex carbohydrates have a number of advantages, for example:

  • Simple carbohydrates are short-term sources of energy. If a pre-workout meal includes too many simple carbohydrates, a person may feel a drop in energy before they finish their workout. Complex carbohydrates provide energy more consistently over a more extended period.
  • Complex carbohydrates are components of foods that tend to be rich in nutrients, such as beans. Simple carbohydrates are typically components of foods that have little or no nutritional value, such as chocolate bars and cakes.

Benefits of Eating Healthy Fats

Fat is one of the three essential macronutrients the body needs, along with carbohydrates and protein. However, many people tend to avoid fats because the assumption is that if you consume fats then you will end up….fat. But this isn’t exactly correct. Some fats are healthy while some are not and healthy fats are also an important part of a balanced diet.

Improved Heart Health

Studies have shown that eating one to two servings of fish each week could prevent a heart attack. Fatty fish such as salmon, tuna, and herring are rich in the omega-3 fatty acids that have heart-protective benefits. Other types of fish, such as cod, crab, oysters, trout, and shrimp, can be healthy choices.

Nutrient Absorption

A diet that includes healthy fats will help your body absorb certain nutrients. The absorption of fat-soluble vitamins A, D, E, and K is improved by dietary fats. Therefore, including a dash of olive oil on your salad may improve the absorption of the vitamins in your veggies and leafy greens.

7 Day Meal Plan for Muscle Gain Diet Plan


Breakfast (8:00-8:30AM)Peanut butter toast+ 4 Egg whites
Mid-Meal (11:00-11:30AM)green gram sprouts 1 cup
Lunch (2:00-2:30PM)4 Roti+1/2 cup salad + Fish curry ( 180 gm fish)+ 1/2 cup cabbage subji.
Evening (4:00-4:30PM)1 Portion fruit+ cotage cheese
Dinner (8:00-8:30PM)3 Roti / chappathi.+ Tomato subji 1/2 cup.


Breakfast (8:00-8:30AM)Chicken sandwich(4 slice bread) + 1 cup skimmed milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit salad+ Cotage cheese.
Lunch (2:00-2:30PM)Veg pulav rice 1.5 cup+ 1 cup Soya Chunk curry+ 1/2 cup Low fat curd.
Evening (4:00-4:30PM)1 cup light tea+ Chicken salad 1 cup.
Dinner (8:00-8:30PM)3 roti/ Chapathi+ Ladies finger subji 1/2 cup.


Breakfast (8:00-8:30AM)Sprouts & Paneer Paratha 3+ Green chutney.
Mid-Meal (11:00-11:30AM)1 cup boilled black channa.
Lunch (2:00-2:30PM)1.5 cup rice+ chicken curry( 150 gm chicken)+ Palak subji 1/2 cup+ 1/2 cup low fat curd.
Evening (4:00-4:30PM)1 Portion fruit salad+ Yoghurt
Dinner (8:00-8:30PM)Brocken wheat upma 1 cup+ 1/2 cup green beans subji


Breakfast (8:00-8:30AM)Soya flour Uthappam 2 +Tomato /green chutney + 1 glass skimmed milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit salad+ Cotage cheese.
Lunch (2:00-2:30PM)1.5 cup rice+Kidney beans curry 1 cup + 1/2 cup cucumber salad+ Ladies finger subji 1/2 cup.
Evening (4:00-4:30PM)1 Cup light tea+ Brown rice flakes poha with nuts 1 cup.
Dinner (8:00-8:30PM)Wheat dosa 3 + 1 cup Bitter guard subji.


Breakfast (8:00-8:30AM)Mushroom Paratha 2 + Tomato chutney+ Scrambled egg( 2egg)
Mid-Meal (11:00-11:30AM)plane Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30PM)1/2 cup rice + 3 medium chappati+ Fish masala 1 cup( fish 180 g)+ Snake guard subji 1/2 cup.
Evening (4:00-4:30PM)1 cup boilled channa+ light tea 1 cup.
Dinner (8:00-8:30PM)3 Roti/ chapati+ 1/2 cup mix veg curry


Breakfast (8:00-8:30AM)4 Idli + Sambar 1/2 cup+1 table spoon Green chutney/ Tomato Chutney+ 2 egg white
Mid-Meal (11:00-11:30AM)1 cup bana+ almond milk shake.
Lunch (2:00-2:30PM)1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd.
Evening (4:00-4:30PM)1 cup tea+ Home made protein bar.
Dinner (8:00-8:30PM)3 Roti / chappathi+Ridge guard subji 1/2 cup.


Breakfast (8:00-8:30AM)Chicken keema Paratha 2+ 1 tbs green chutney+ 1 glass skim milk.
Mid-Meal (11:00-11:30AM)1 cup boilled channa
Lunch (2:00-2:30PM)4 chapati+ Grilled chicken 150 gm+ Dhal 1/2 cup+ cucumber salad 1/2 cup.
Evening (4:00-4:30PM)1 cup blue berry milk shake
Dinner (8:00-8:30PM)Brocken wheat upma 1 cup+ 1/2 cup green beans subji

Do’s And Don’ts for Muscle Gain Diet Plan


  1. Fatty foods.
  2. Rely on Protein Supplements
  3. Take a hormone supplement
  4. Drink Alcohol


  1. High Protein Diet
  2. Eat plenty of fruits and vegetables
  3. Eat Starchy Carbs
  4. Drink plenty of fluids
  5. Take proper pre and post workout nutrition

Frequently Asked Questions (FAQs)

1. How much protein is required for muscle building?

Ans: Daily dietary requirement of protein for bodybuilding ranges from 1.5 grams to 2 grams per kilos of the individual. To achieve the target of fulfilling the DDR of protein, it is advised to include protein-dense food in every meal.

2. Do multivitamins help muscle building?

Multivitamins are equally helpful in mass muscle gain due to their many health benefits. Some of its benefits include
(a) Keeps you energetic
(b) Strengthens your immune systems
(c) Makes your muscle and bones stronger
(d) Relieves anxiety

3. Can you see a dietician for gym diets?

Yes, you can see a dietician for gym diets. A dietician can help you create a meal plan that supports your fitness goals. If you are looking to build muscle, lose fat, or improve your athletic performance.
They can also guide how to fuel your body before and after workouts. Especially on how to stay properly hydrated. By consulting a dietician, you can ensure that you are getting the nutrients your body needs to support your fitness goal

4. How can men gain weight with diet and gym?

Doing weight training exercises along with an appropriate diet can help men to put on weight. Having food high in protein helps in building muscle mass. You can also choose food rich in carbohydrates for weight gain while hitting the gym.
Furthermore, consuming more calories than your body needs can help support weight gain. Therefore, you can eat food high in calories to gain weight.

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