7 Day Meal Plan for Muscle Gain Get Everything You Need Now

7 day meal plan for muscle gain can help you quickly improve your strength.

And get the lean muscle mass you see in the movies.

Get a full meal you can use with the 7 day meal plan for muscle gain.

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The Importance of a Meal Plan for Building Muscle

With a proper meal plan, it is easier to create the correct ratios of protein, carbohydrates, and fat.

A healthy diet and workout routine can be quite taxing on the body.

The best way to ensure that you are getting the nutrients you need while also staying energized enough for your workouts is by sticking to a well-balanced meal plan.

The number one rule with a meal plan is that it should always be personalized – no two people have identical bodies or nutritional needs.

That being said, there are some vital components to every healthy meal plan – high-quality protein sources like meat and fish, lots of vegetables for fiber and essential vitamins and minerals, whole grains for complex carbs, olive oil or coconut oil as your primary fat source in place of other animal fats like butter or lard.

What to Eat Daily for Building Muscle Mass

The right diet can be the difference between gaining muscle and not gaining any at all.

Here are some of the key points to consider when you’re trying to put on some muscle:

– Get enough protein. This one is a no-brainer but it needs to be reiterated.

You need about 2-3 grams of protein per kilogram of body weight, but it’s also important that you take in enough calories overall.

You need about 0.8g of protein per pound of body weight, but it’s best if you take in about 1g per pound because your body can’t store excess protein and what’s not used gets burned off as energy instead of being stored as fat like carbs or fat are.

– Take in enough carbs before and after workouts so that your muscles.

7 day meal plan for muscle gain In this section, we will give you a 7-day meal plan for muscle gain.

The goal of this meal plan is to help you build muscle and bulk up.

There are two variants of the menu; one with carbs and one without.

The variant without carbs should be used by people who are aiming to lose weight.

The alternate can be substituted for any of the meals as you please, but it is not recommended to substitute more than two meals in a day with alternate variants.

Example:

Breakfast: 1-cup oats (dry measure) cooked in water or skim milk (available from your local grocery store), served with ½ banana, ¼ cup blueberries, 1 tbsp chia seeds (optional)

Day 1 Breakfast – Oatmeal (1/4 cup) + Banana + Honey

This quick, easy, and affordable breakfast is a favorite among many. It’s also nutritious, as oats are whole grain and bananas are full of potassium.

Day 1 Lunch – Chicken and Spinach Salad

I always love my lunch on days when I don’t have to go to the office. I can do whatever I want and enjoy it without any stress.

Today, for example, instead of eating my usual sandwich for lunch, I ended up making a chicken and spinach salad.

I got up this morning and was feeling really hungry, so as soon as I got home from work last night, before doing anything else, I started cooking dinner. It was delicious!

But today’s lunch is going to be something a little different.

Since it’s the weekend and we’re not in the office today, my girlfriend offered to take me out for lunch somewhere – so that’s what we’re going to do this afternoon.

Day 1 Dinner – Broiled Salmon, Steamed Rice, Sauteed Veggies

I decided to have a day 1 dinner of broiled salmon, steamed rice, and sauteed veggies. I found this recipe on Pinterest and it looked pretty easy. I’ll provide a link to the original recipe at the bottom.

The salmon turned out wonderfully! It was a little salty but that was my fault because I didn’t measure correctly. The broccoli and squash were also delicious!

I wasn’t sure how much rice to use so I used about 1 cup less than what was called for in the recipe. It was still good though!

This dinner was fairly easy but it took me quite some time to make because of the chopping and dicing that needed to be done before cooking everything.

Original Recipe: https://www.jocooks.com/recipes/bro

GET A PERSONALIZED DIET MEAL NOW

Day 2 Breakfast – Oatmeal (1/2 cup) + Honey

Oats are whole grain and provide fiber, protein, iron, phosphorus, potassium, magnesium, and calcium.

Oatmeal is the most popular way to enjoy oats as it can be prepared in minutes and has a soothing texture.

It is also inexpensive when compared to more refined grains like brown rice or quinoa.

Honey provides antioxidants that can help improve your immune system and reduce allergies.

It also contains micronutrients such as vitamin B6, riboflavin and potassium which are all essential for different bodily functions such as energy production or maintaining a healthy heart.

Day 2 Lunch – Ground Beef, Green Beans, Corn on the Cob

This is a great recipe for lunch and it can be made in advance.

All you have to do is put everything in the crockpot and turn it on.

The only thing that you need to do is cut the vegetables.

Ingredients:

– 1 pound of ground beef

– 8 ounces of green beans

– 4 ears of corn on the cob

– 1/2 cup chopped onion (optional)

– 2 tbsp dried oregano

– 1/2 tsp salt

Day 2 Dinner – Grilled Tilapia with Roasted Vegetables

Grilled Tilapia, vegetables, and a lemon vinaigrette make a healthy and delicious dinner.

Ingredients:

– 1 tablespoon olive oil

– 3 cloves garlic, minced

– 2 tablespoons chopped fresh parsley

– 2 tablespoons lemon juice

– 1/2 teaspoon salt

– 1/4 teaspoon black pepper

– 4 tilapia fillets (about 6 ounces each)

Day 3 Breakfast – Protein Shake (with Whey) + Fruit Juice or Water

Protein shake for breakfast is a good way to get the nutrients necessary to start your day.

– Whey protein powder provides the body with an excellent source of protein.

– Yogurt provides probiotics, which are important for digestive health.

– The fruit juice or water will give you a boost of energy and hydration.

Day 3 Lunch – Leftover Grilled Tilapia from Day 2 Dinner

You can use the leftover grilled tilapia from Day 2 dinner, for a quick lunch on Day 3.

Grilled Tilapia:

– Leftover grilled tilapia from Day 2 dinner, cut into bite-size pieces

– 1 cup of cooked rice or quinoa, cooled

– 1/2 tsp of fresh chopped parsley

– Olive oil

– Salt and pepper

– Optional: lemon juice or lime juice for squeezing on top

Day 3 Dinner- Teriyaki Chicken Thigh

We’re making Teriyaki Chicken Thigh with a sweet, soy-based sauce! This is a delicious dish served in many Japanese restaurants.

1/2 cup soy sauce

1/2 cup water

1/3 cup brown sugar

1 scallion, minced

4 cloves garlic, minced or pressed through garlic press (about 2 tablespoons)

You can repeat meals like this for the remaining days.

Use variations of the same foods.

Conclusion

Now you have a 7 day meal plan for muscle gain.

If you are interested in starting a meal plan but are intimidated by the task of planning out your meals for the next 7 days, you should not fear.

There are many tools that can help with this process of the 7 day meal plan for muscle gain.

One of these tools is called MealBoard, and it is an app that will help you plan your meals for the week.

With this app, there is nothing to worry about because it will provide recipes and grocery lists for all your needs.

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