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💪 7-DAY MUSCLE GAIN PLAN

Clean bulk for maximum muscle growth. High protein, high carbs, 6 meals daily.

Plan Overview

Caloric surplus for muscle gain. 500+ cal surplus. 6 meals daily. Mass gainer shakes included. Train hard, eat big.

3200
Daily Calories
200g
Protein
400g
Carbs
100g
Fats
DAY 1 - Monday
3205 cal | 202g P | 398g C | 101g F
Meal 1 - 7:30 AM
36g P 75g C 20g F
Whole Eggs + Oats + Berries
  • 4 whole eggs (scrambled)
  • 80g oats with cinnamon
  • 150g mixed berries
  • 15g honey
  • 10g butter for cooking
Meal 2 - 11:00 AM
48g P 82g C 16g F
Chicken + Rice + Black Beans
  • 250g chicken breast
  • 120g white rice (dry = 300g cooked)
  • 100g black beans (cooked)
  • Mixed vegetables
  • 8g olive oil
Meal 3 - 2:30 PM
42g P 78g C 18g F
Ground Beef + Pasta + Vegetables
  • 200g lean ground beef (90/10)
  • 100g whole wheat pasta (dry)
  • Marinara sauce (no sugar)
  • Mixed vegetables
  • Parmesan cheese (15g)
Meal 4 - 5:00 PM (Pre-Workout)
38g P 72g C 12g F
Mass Gainer Shake + Banana
  • 1 scoop whey protein (30g)
  • 80g oats (blended)
  • 1 large banana
  • 2 tbsp peanut butter (30g)
  • 400ml milk
Meal 5 - 8:00 PM (Post-Workout)
52g P 68g C 22g F
Steak + Potatoes + Salad
  • 250g sirloin steak
  • 250g roasted potatoes
  • Large salad with 10g olive oil
  • Vegetables (asparagus)
Meal 6 - 11:00 PM
32g P 23g C 20g F
Cottage Cheese + Almonds + Fruit
  • 250g cottage cheese
  • 30g almonds
  • 1 apple
DAY 2 - Tuesday
3198 cal | 199g P | 402g C | 98g F
Meal 1 - 7:30 AM
40g P 72g C 18g F
Protein Pancakes + Eggs
  • 4 large pancakes (70g oats + 2 eggs + protein)
  • 2 whole eggs (side)
  • Maple syrup (20g)
  • Berries on top
Meal 2 - 11:00 AM
46g P 85g C 14g F
Turkey + Sweet Potato + Vegetables
  • 250g turkey breast
  • 300g sweet potato
  • Broccoli and carrots
  • 5g butter
Meal 3 - 2:30 PM
40g P 80g C 16g F
Chicken Burrito Bowl
  • 200g chicken breast
  • 120g white rice (dry)
  • 80g black beans
  • Cheese (20g)
  • Salsa and veggies
Meal 4 - 5:00 PM (Pre-Workout)
36g P 68g C 10g F
Protein Smoothie
  • 1 scoop whey protein
  • 70g oats
  • 1 banana
  • 10g honey
  • 300ml milk
Meal 5 - 8:30 PM (Post-Workout)
50g P 72g C 24g F
Salmon + Quinoa + Veggies
  • 250g salmon fillet
  • 100g quinoa (dry)
  • Roasted vegetables
  • 10g butter for cooking
Meal 6 - 11:00 PM
30g P 25g C 18g F
Casein Pudding + Nuts
  • 1 scoop casein protein (30g)
  • 100ml milk
  • 25g mixed nuts
  • Blend to pudding consistency
DAY 3 - Wednesday
3195 cal | 201g P | 395g C | 102g F
Meal 1 - 7:30 AM
38g P 70g C 19g F
Breakfast Burrito
  • 4 whole eggs scrambled
  • 1 large whole wheat tortilla
  • 80g black beans
  • Cheese (30g)
  • Avocado slices
  • Salsa
Meal 2 - 11:00 AM
47g P 80g C 16g F
Chicken + Brown Rice + Veggies
  • 240g chicken breast
  • 120g brown rice (dry = 300g cooked)
  • Mixed stir-fry vegetables
  • 10ml teriyaki sauce
Meal 3 - 2:30 PM
41g P 75g C 17g F
Tuna Sandwich + Fruit
  • 2 cans tuna (300g)
  • 2 slices whole wheat bread
  • Light mayo (15g)
  • 1 large banana
  • 1 apple
Meal 4 - 5:00 PM (Pre-Workout)
37g P 70g C 13g F
Mass Gainer Shake
  • 1 scoop whey protein
  • 80g oats
  • 1 banana
  • 2 tbsp peanut butter
  • 400ml milk
Meal 5 - 8:00 PM (Post-Workout)
50g P 75g C 20g F
Lean Beef + Pasta + Salad
  • 230g lean ground beef
  • 100g pasta (dry)
  • Tomato basil sauce
  • Large salad with 10g olive oil
  • Parmesan cheese
Meal 6 - 11:00 PM
33g P 25g C 22g F
Cottage Cheese + Nuts + Berries
  • 250g cottage cheese
  • 30g mixed nuts
  • 100g berries
DAY 4 - Thursday
3208 cal | 198g P | 405g C | 99g F
Meal 1 - 7:30 AM
39g P 75g C 17g F
French Toast + Eggs + Turkey Bacon
  • 3 slices whole wheat French toast
  • 3 whole eggs (scrambled)
  • Turkey bacon (50g)
  • Maple syrup
  • Berries
Meal 2 - 11:00 AM
45g P 85g C 15g F
Ground Turkey + Rice + Beans
  • 230g lean ground turkey
  • 120g white rice (dry)
  • 100g pinto beans
  • Taco seasoning
  • Vegetables
Meal 3 - 2:30 PM
38g P 78g C 14g F
Chicken Wrap + Chips
  • 200g grilled chicken
  • 1 large tortilla wrap
  • Veggies and cheese
  • 50g baked chips
Meal 4 - 5:00 PM (Pre-Workout)
36g P 72g C 11g F
Protein Smoothie + Rice Cakes
  • 1 scoop whey protein
  • 70g oats
  • 1 banana
  • 1 tbsp peanut butter
  • 300ml milk
  • 4 rice cakes with jam
Meal 5 - 8:30 PM (Post-Workout)
52g P 70g C 24g F
Grilled Chicken + Potatoes
  • 250g chicken thighs (skinless)
  • 300g roasted potatoes
  • Green beans
  • 10g butter
Meal 6 - 11:00 PM
31g P 25g C 21g F
Casein Shake + Almond Butter
  • 1 scoop casein protein
  • 1 small banana
  • 2 tbsp almond butter
  • 250ml milk
DAY 5 - Friday
3212 cal | 203g P | 398g C | 103g F
Meal 1 - 7:30 AM
37g P 72g C 20g F
Bagel + Eggs + Avocado
  • 1 large whole wheat bagel
  • 4 whole eggs (scrambled)
  • 1/2 avocado
  • Tomatoes
Meal 2 - 11:00 AM
49g P 78g C 18g F
Salmon + Quinoa + Veggies
  • 240g salmon fillet
  • 100g quinoa (dry = 250g cooked)
  • Roasted vegetables
  • Olive oil drizzle
Meal 3 - 2:30 PM
40g P 82g C 15g F
Protein Burrito
  • 200g grilled chicken
  • 1 large tortilla
  • 100g rice
  • Black beans, cheese, salsa
Meal 4 - 5:00 PM (Pre-Workout)
38g P 70g C 12g F
Mass Gainer Shake
  • 1 scoop whey protein
  • 75g oats
  • 1 banana
  • 2 tbsp peanut butter
  • 350ml milk
Meal 5 - 8:00 PM (Post-Workout)
51g P 72g C 21g F
Steak + Sweet Potato + Salad
  • 240g sirloin steak
  • 300g sweet potato
  • Large salad with 10g olive oil
  • Asparagus
Meal 6 - 11:00 PM
32g P 24g C 22g F
Greek Yogurt + Nuts + Honey
  • 300g Greek yogurt (full fat)
  • 30g almonds
  • 20g honey
DAY 6 - Saturday
3190 cal | 197g P | 402g C | 98g F
Meal 1 - 8:00 AM
40g P 78g C 18g F
Protein Waffles + Eggs + Bacon
  • 3 large protein waffles
  • 3 whole eggs
  • Turkey bacon (50g)
  • Maple syrup and berries
Meal 2 - 12:00 PM
46g P 85g C 16g F
Chicken Fried Rice
  • 230g chicken breast
  • 130g white rice (dry)
  • 2 whole eggs scrambled in
  • Mixed vegetables
  • Soy sauce and sesame oil
Meal 3 - 3:00 PM
39g P 75g C 14g F
Beef Burger + Sweet Potato
  • 200g lean beef patty
  • 1 whole wheat bun
  • Cheese (30g)
  • 200g sweet potato fries (baked)
Meal 4 - 5:30 PM (Pre-Workout)
35g P 68g C 10g F
Protein Smoothie Bowl
  • 1 scoop whey protein
  • 2 frozen bananas
  • 100g berries
  • 40g granola
  • 250ml almond milk
Meal 5 - 8:30 PM (Post-Workout)
50g P 70g C 23g F
Chicken Pasta Alfredo
  • 240g chicken breast
  • 100g pasta (dry)
  • Light alfredo sauce
  • Broccoli
  • Parmesan cheese
Meal 6 - 11:00 PM
30g P 26g C 20g F
Casein Pudding + Nuts
  • 1 scoop casein protein
  • 150ml milk
  • 10g cocoa powder
  • 25g mixed nuts
DAY 7 - Sunday (HIGH CAL DAY)
3500 cal | 195g P | 450g C | 105g F

HIGH CALORIE DAY: Extra carbs and calories to fuel recovery and growth. Enjoy bigger portions and treats!

Meal 1 - 8:00 AM
38g P 95g C 22g F
Big Breakfast Platter
  • 4 whole eggs
  • 100g oats with milk
  • 2 slices whole wheat toast
  • Berries and honey
  • Turkey bacon (50g)
Meal 2 - 12:00 PM
50g P 95g C 18g F
Double Chicken Sandwich + Fries
  • 300g grilled chicken
  • Large whole wheat bun
  • 150g baked sweet potato fries
  • Cheese and toppings
Meal 3 - 3:30 PM
35g P 85g C 15g F
Mass Gainer Shake + Cookies
  • 1 scoop whey protein
  • 80g oats
  • 1 banana
  • 30g peanut butter
  • 2 protein cookies
  • 400ml milk
Meal 4 - 7:00 PM
55g P 110g C 25g F
BBQ Ribs + Mac & Cheese + Veggies
  • 300g lean pork ribs
  • 150g mac and cheese
  • Large corn on the cob
  • Coleslaw
Meal 5 - 10:00 PM
32g P 45g C 16g F
Protein Ice Cream Sundae
  • 200g protein ice cream
  • 1 scoop whey protein mixed in
  • Chocolate syrup
  • Crushed nuts
Meal 6 - 11:30 PM
28g P 20g C 12g F
Casein Shake
  • 1 scoop casein protein
  • 200ml milk
  • Ice

Weekly Shopping List

Everything you need for one week of the muscle gain plan

🍗 Proteins

  • Chicken Breast - 2.5kg
  • Lean Ground Beef - 1kg
  • Lean Beef/Steak - 1kg
  • Turkey Breast - 800g
  • Salmon - 800g
  • Pork Ribs - 300g
  • Eggs - 48 count
  • Whey Protein - 2 tubs
  • Casein Protein - 1kg
  • Cottage Cheese - 1kg

🍚 Carbs

  • Oats - 1.5kg
  • White Rice - 1.5kg
  • Quinoa - 500g
  • Pasta - 800g
  • Whole Wheat Bread - 3 loaves
  • Potatoes - 2kg
  • Sweet Potatoes - 2kg
  • Black Beans - 600g (canned)
  • Bananas - 14
  • Berries - 1kg
  • Apples - 7

🥑 Fats

  • Olive Oil - 500ml
  • Peanut Butter - 2 jars
  • Almonds - 400g
  • Mixed Nuts - 400g
  • Butter - 300g
  • Cheese - 500g

🥦 Vegetables

  • Broccoli - 1.5kg
  • Asparagus - 800g
  • Carrots - 1kg
  • Mixed Salad - 4 bags
  • Bell Peppers - 8
  • Tomatoes - 2kg
  • Onions - 8
  • Mixed Vegetables - 2kg

🧂 Extras

  • Milk - 4 liters
  • Marinara Sauce - 2 jars
  • BBQ Sauce - 1 bottle
  • Maple Syrup - 1 bottle
  • Honey - 1 jar
  • Protein Cookies - 1 box
  • Protein Ice Cream - 2 pints