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7-Day Muscle Gain Diet Plan That You Shouldn’t Miss

7-Day Muscle Gain Diet Plan That You Shouldn’t Miss

When people think about a diet, they always think it would be boring, repetitive, and restrictive. For these reasons, they might end up not realizing their full potential. However, that can change when considering the muscle gain diet plan for 7 days.

If you can maintain the diet consistently, you might notice a drop in body fat and improved lean muscle mass. If this is exciting, this is the guide for you to learn more about the various food groups that can help build muscles.

Muscle Gain Diet Plan 7 Days

Anyone trying to lose fat and improve muscle growth would not want to gain weight. That can only happen when you use the right diet plan. So, what would you consider to improve your body weight and gain muscle mass? Here is how to do it correctly seven days a week.

If you have no idea where to start for your meals, here is what you can consider. 


Breakfast: Eggs, avocado toast, and fresh fruit

Lunch: Pork slices, green beans, garlic potatoes, and carrots

Dinner: Marinara sauce, turkey meatballs, parmesan cheese over pasta and sauteed kale

Snack: Protein shake and strawberries 


Breakfast: Ground turkey, egg with corn, cheese, salsa, bell peppers

Lunch: Steamed broccoli, cauliflower, tilapia filet, potato wedges

Dinner: Diced beef with rice, pico de gallo, bell peppers, black beans

Snack: Pear and protein shake 


Breakfast: Blueberries, Greek yogurt, and strawberries

Lunch: Black and pinto beans, tilapia fillets, lime juice, and seasonal veggies

Dinner: Brown rice, beans, green pears, and ground beef with corn

Snack: Watermelon and protein shake 


Breakfast: Cheese, egg, salsa, ground turkey, whole grain tortilla

Lunch: Chicken breast, sour cream, broccoli, and chicken breast

Dinner: Brown rice, carrots, bell peppers, stir-fry with shrimp and peas

Snack: A pear and yogurt with granola 


Breakfast: Roasted potatoes, apple, and chicken sausage with egg

Lunch: Mushrooms, basmati rice, and turkey breast

Dinner: Brown rice, salad leaves with vinaigrette, mackerel, and asparagus

Snack: Grapes and protein shake 


Breakfast: Protein pancakes with light syrup, raspberries, and peanut butter

Lunch: Sweet potato, spinach salad, and sweet potato

Dinner: A side of cauliflower, ground turkey, and marinara sauce over pasta

Snack: Hard-boild eggs and an apple 


Breakfast: Scrambled eggs, oatmeal, pear, and mushrooms

Lunch: Broccoli, venison burger, and white rice

Dinner: Asparagus, quinoa, and salmon

Snack: Protein shake with a banana

Foods to Eat When Building Muscle

High-protein foods for muscle building will be the most recommended option for those who need to build muscle. There are other foods to eat as well, as explained below. 

1. Protein

Blanca Garcia, RDN, shared details on how muscle protein synthesis can happen when you eat plenty of protein sources; examples include grilled chicken breast, beef, venison, salmon, and more. At least you can plan for muscle gain better with protein as part of the muscle-building diet.

2. Dairy

A meal plan for muscle building should have dairy too. This is because it is a good source of calcium. This is a proper mineral vital for strong muscles and bones. Some of the best dairy sources include yogurt, cottage cheese, and low-fat milk.

3. Whole Grains

Other than using proteins for essential amino acids and building muscle mass, you still get whole gains for the same job. A bodybuilding diet can have options such as whole wheat bread, cereal, crackers, or oats to help provide the body with energy and also satisfy hunger better.

4. Nuts and Seeds

Nuts are high in lean protein, healthy fats, minerals, and vitamins for muscle-building. Also, they can help with weight loss since they can make you feel fuller for longer. Some of the options to consider include almonds, walnuts, sunflower seeds, and flax seeds.

5. Fruits and Vegetables

As much as your protein intake should increase for muscle growth, do not forget to use fruits and vegetables. They might not be as fun as a protein shake, but they are essential as they provide the body with minerals, vitamins, and fiber. Consider sources such as oranges, apples, potatoes, green beans, broccoli, and spinach.

6. Beans and Legumes

EconoTimes talks about how to lose and maintain weight; this includes using a proper diet that can include beans and legumes. Some people may experience proper muscle hypertrophy after consuming enough proteins and other nutrients from such food types. Since they are also high in fiber, they can make you feel full for longer and improve digestion.

Foods to Avoid When Building Muscle

It is possible to end up with lean body mass when you eat fewer calories and exercise more. However, some foods are still not good for those with a natural bodybuilding contest preparation in mind. So, avoid these foods when building muscle. 

1. Alcohol

Drinking alcohol is not advisable while trying to build muscles. This is because it has the fewest nutrients to help build muscles. Also, it has a lot of calories that can be hard to burn in a session.

2. Fast Food

Deep-fried foods are fun to eat but will not have lean proteins or help you lose weight. They also tend to be high in healthy fats and empty calories, which can sabotage your gym work.

3. Processed Foods

Processed foods should not be part of the meal prep. It is possible to end up with a calorie surplus with such foods. Make sure to lose them if you want to reduce body fat and calorie intake.


A proper diet is needed to prevent fat gain and improve muscle density. Sometimes you might see people using fat burners and pre-workout supplements to support burning fat and gaining muscle, the details are explained at www.healthcanal.com/health/best-fat-burner.

Such foods can be extras, but the main focus should be on how you eat. You will always appreciate the amount of muscle you build in the end once you have a proper meal plan and follow it consistently.

Article Submitted By Community Writer

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