💪 Muscle Gain
Muscle Gain Meal Plan
A free 7-day meal plan built around a lean calorie surplus — protein-focused recipes to support muscle growth, with macros calculated per meal from real ingredients.
Create My Free Meal Plan →2.0g/kg
Protein target for muscle gain
+350 kcal
Typical daily surplus
235
Real recipes
<1 min
To generate your plan
Recipes to get you started
Breakfast
Breakfast Power Plate
58g
Protein
560
Calories
20m
Time
Breakfast
Steak & Egg Breakfast Plate
57g
Protein
545
Calories
22m
Time
Lunch & Dinner
High-Protein Creamy Garlic Chicken
56g
Protein
430
Calories
25m
Time
Lunch & Dinner
High-Protein Beef and Broccoli
56g
Protein
480
Calories
20m
Time
Lunch & Dinner
High-Protein Chicken Teriyaki
56g
Protein
445
Calories
25m
Time
Lunch & Dinner
High-Protein Chicken Thigh & Chickpea Curry
55g
Protein
482
Calories
32m
Time
Ready for your own plan?
Get a full week of recipes, macros and a shopping list — personalised to you, in under a minute.
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