Looking to gain muscle? Here are 5 meal plan tips to help you gain muscle. We cannot provide personalized meal plans that take into account individual health factors or medical conditions. If you are interested in working with our nutritionist, please book a call by clicking the link below.

Here are some general guidelines that may help:

  1. Calculate your daily calorie needs: Use an online calculator to determine your basal metabolic rate (BMR), which is the number of calories your body burns at rest. Then, multiply your BMR by an activity factor (1.2-1.6) to get your estimated daily calorie needs.
  2. Aim for a calorie surplus: To gain muscle, you need to eat more calories than your body burns. A calorie surplus of 250-500 calories per day is a good starting point for most people.
  3. Eat enough protein: Protein is essential for building and repairing muscle tissue. Aim for at least 1 gram of protein per pound of body weight per day. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, beans, and legumes.
  4. Include complex carbs: Complex carbs are a good source of energy and can help fuel your workouts. Choose whole grains, fruits, and vegetables over refined carbs like white bread, pasta, and sugar.
  5. Don’t forget healthy fats: Fats are important for hormone production and absorption of fat-soluble vitamins. Include healthy fats like olive oil, nuts, seeds, and fatty fish in your diet.

Here is an example meal plan for a 175-pound male looking to gain muscle:


  • 3 whole eggs scrambled with spinach and mushrooms
  • 2 slices of whole-grain toast with avocado spread
  • 1 cup of berries


  • 1 apple with 1-2 tablespoons of almond butter


  • Grilled chicken breast
  • Brown rice or quinoa
  • Steamed broccoli or green beans


  • Greek yogurt with mixed berries and honey


  • Grilled salmon
  • Baked sweet potato
  • Roasted Brussels sprouts with olive oil and garlic


  • Protein shake with almond milk, banana, and whey protein powder

Remember, these are just general guidelines, and your calorie and macronutrient needs may vary depending on your individual goals and health factors. If you are interested in working with our nutritionist, please book a coaching call.