Your Ultimate 7-Day Meal Plan for Muscle Gain
Note: The sample 7-day meal plan provided here is intended for informational purposes only and may not be suitable for everyone. If you have other medical conditions, allergies, or dietary restrictions, it is essential to consult with your physician or a registered dietitian before making any significant changes to your diet.
You may have heard that gaining muscle is good for your health, but what does it actually mean? Muscle gain (also known as muscle hypertrophy) is the increase in the size of a muscle. This will come with an increase in overall body weight. Muscle gain differs from shifts in body composition, which focus on building muscle mass and reducing body fat with minimal weight changes.
Resistance training, such as lifting weights, can stimulate muscle gain. But you also need the right nutrition plan to help support muscle growth. Eating more calories than you burn is an important part of gaining muscle. Your body needs calories to repair the muscle damage caused by resistance training and leading to muscle growth. We put together a 7-Day Meal Plan for Muscle Gain to help you get the calories and nutrients you need to optimize your muscle growth!
The Essentials of Muscle-Building Nutrition
Why Protein is Key for Muscle Growth
Protein is a macronutrient that makes up the building blocks of muscles. It can be found in animal-based foods including meat, poultry, eggs, and dairy products. Protein is also found in plant-based foods such as beans, legumes, and soy products like tofu and tempeh.
Getting enough protein is key for supporting muscle growth. But how much do you really need?
The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. This means that someone who weighs 165 pounds (75 kg) would need 60 grams of protein per day.
The RDA is only the average daily amount of a nutrient that meets the needs of almost all healthy people (97-98%) in a particular group. The RDA for protein does not account for physical activity levels and is likely not appropriate for someone who wants to gain muscle.
The International Society of Sports Nutrition (ISSN) recommends a range of 1.4 to 2 grams of protein per kilogram (g/kg) of body weight per day for building and maintaining muscle mass. For a 165-pound person, this equates to 105 to 150 grams (g) of protein per day.
Still, these ranges are just suggestions and may not be appropriate for all individuals. A registered dietitian can help determine how many grams of protein you need given your health history and goals.
Balancing Carbohydrates and Healthy Fats for Optimal Results
Besides protein, carbohydrates (carbs) and fats also play a role in muscle building.
According to the 2020-2025 Dietary Guidelines for Americans, 45-65% of calories should come from carbs, 20-35% from fats, and 10-35% from protein. For a 165-pound person aiming for 2 grams per kilogram of body weight of protein, this equates to 150 grams or 600 calories of protein daily.
Let’s say this person eats 3,000 calories per day. If they shoot for 55% of calories from carbs, that would be roughly 412 g of carbs or 1,648 calories per day. Fats would fill the remaining 752 calories, translating to approximately 83 g of fat per day.
According to the Academy of Nutrition and Dietetics, carbohydrates are needed to fuel your muscles. Your body uses carbs to make glycogen, the stored form of glucose (sugar). Glycogen stored in muscles provides a direct source of fuel (energy) to power exercise. Eating enough carbs keeps muscular energy stores filled. The Academy of Nutrition and Dietetics recommends choosing nourishing carb sources, such as whole grains, fruits, and starchy vegetables like potatoes.
Fat also provides fuel during exercise and is an overall source of total daily calories. Adding healthy fats to your meals in the form of olive oil, avocados, nuts, and seeds can be a helpful way to meet your calorie needs on a muscle-gain nutrition plan. This is because fats are more calorie-dense than carbs and protein.
Our meal plan below has plenty of great ideas to help you incorporate both carbohydrates and fats into your daily routine!
Your Ultimate 7-Day Meal Plan for Muscle Gain
Note: The sample 7-day meal plan provided here is intended for informational purposes only and may not be suitable for everyone. If you have other medical conditions, allergies, or dietary restrictions, it is essential to consult with your physician or a registered dietitian before making any significant changes to your diet.
You may have heard that gaining muscle is good for your health, but what does it actually mean? Muscle gain (also known as muscle hypertrophy) is the increase in the size of a muscle. This will come with an increase in overall body weight. Muscle gain differs from shifts in body composition, which focus on building muscle mass and reducing body fat with minimal weight changes.
Resistance training, such as lifting weights, can stimulate muscle gain. But you also need the right nutrition plan to help support muscle growth. Eating more calories than you burn is an important part of gaining muscle. Your body needs calories to repair the muscle damage caused by resistance training and leading to muscle growth. We put together a 7-Day Meal Plan for Muscle Gain to help you get the calories and nutrients you need to optimize your muscle growth!
The Essentials of Muscle-Building Nutrition
Why Protein is Key for Muscle Growth
Protein is a macronutrient that makes up the building blocks of muscles. It can be found in animal-based foods including meat, poultry, eggs, and dairy products. Protein is also found in plant-based foods such as beans, legumes, and soy products like tofu and tempeh.
Getting enough protein is key for supporting muscle growth. But how much do you really need?
The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. This means that someone who weighs 165 pounds (75 kg) would need 60 grams of protein per day.
The RDA is only the average daily amount of a nutrient that meets the needs of almost all healthy people (97-98%) in a particular group. The RDA for protein does not account for physical activity levels and is likely not appropriate for someone who wants to gain muscle.
The International Society of Sports Nutrition (ISSN) recommends a range of 1.4 to 2 grams of protein per kilogram (g/kg) of body weight per day for building and maintaining muscle mass. For a 165-pound person, this equates to 105 to 150 grams (g) of protein per day.
Still, these ranges are just suggestions and may not be appropriate for all individuals. A registered dietitian can help determine how many grams of protein you need given your health history and goals.
Balancing Carbohydrates and Healthy Fats for Optimal Results
Besides protein, carbohydrates (carbs) and fats also play a role in muscle building.
According to the 2020-2025 Dietary Guidelines for Americans, 45-65% of calories should come from carbs, 20-35% from fats, and 10-35% from protein. For a 165-pound person aiming for 2 grams per kilogram of body weight of protein, this equates to 150 grams or 600 calories of protein daily.
Let’s say this person eats 3,000 calories per day. If they shoot for 55% of calories from carbs, that would be roughly 412 g of carbs or 1,648 calories per day. Fats would fill the remaining 752 calories, translating to approximately 83 g of fat per day.
According to the Academy of Nutrition and Dietetics, carbohydrates are needed to fuel your muscles. Your body uses carbs to make glycogen, the stored form of glucose (sugar). Glycogen stored in muscles provides a direct source of fuel (energy) to power exercise. Eating enough carbs keeps muscular energy stores filled. The Academy of Nutrition and Dietetics recommends choosing nourishing carb sources, such as whole grains, fruits, and starchy vegetables like potatoes.
Fat also provides fuel during exercise and is an overall source of total daily calories. Adding healthy fats to your meals in the form of olive oil, avocados, nuts, and seeds can be a helpful way to meet your calorie needs on a muscle-gain nutrition plan. This is because fats are more calorie-dense than carbs and protein.
Our meal plan below has plenty of great ideas to help you incorporate both carbohydrates and fats into your daily routine!
Your Ultimate 7-Day Meal Plan for Muscle Gain
Note: The sample 7-day meal plan provided here is intended for informational purposes only and may not be suitable for everyone. If you have other medical conditions, allergies, or dietary restrictions, it is essential to consult with your physician or a registered dietitian before making any significant changes to your diet.
You may have heard that gaining muscle is good for your health, but what does it actually mean? Muscle gain (also known as muscle hypertrophy) is the increase in the size of a muscle. This will come with an increase in overall body weight. Muscle gain differs from shifts in body composition, which focus on building muscle mass and reducing body fat with minimal weight changes.
Resistance training, such as lifting weights, can stimulate muscle gain. But you also need the right nutrition plan to help support muscle growth. Eating more calories than you burn is an important part of gaining muscle. Your body needs calories to repair the muscle damage caused by resistance training and leading to muscle growth. We put together a 7-Day Meal Plan for Muscle Gain to help you get the calories and nutrients you need to optimize your muscle growth!
The Essentials of Muscle-Building Nutrition
Why Protein is Key for Muscle Growth
Protein is a macronutrient that makes up the building blocks of muscles. It can be found in animal-based foods including meat, poultry, eggs, and dairy products. Protein is also found in plant-based foods such as beans, legumes, and soy products like tofu and tempeh.
Getting enough protein is key for supporting muscle growth. But how much do you really need?
The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. This means that someone who weighs 165 pounds (75 kg) would need 60 grams of protein per day.
The RDA is only the average daily amount of a nutrient that meets the needs of almost all healthy people (97-98%) in a particular group. The RDA for protein does not account for physical activity levels and is likely not appropriate for someone who wants to gain muscle.
The International Society of Sports Nutrition (ISSN) recommends a range of 1.4 to 2 grams of protein per kilogram (g/kg) of body weight per day for building and maintaining muscle mass. For a 165-pound person, this equates to 105 to 150 grams (g) of protein per day.
Still, these ranges are just suggestions and may not be appropriate for all individuals. A registered dietitian can help determine how many grams of protein you need given your health history and goals.
Balancing Carbohydrates and Healthy Fats for Optimal Results
Besides protein, carbohydrates (carbs) and fats also play a role in muscle building.
According to the 2020-2025 Dietary Guidelines for Americans, 45-65% of calories should come from carbs, 20-35% from fats, and 10-35% from protein. For a 165-pound person aiming for 2 grams per kilogram of body weight of protein, this equates to 150 grams or 600 calories of protein daily.
Let’s say this person eats 3,000 calories per day. If they shoot for 55% of calories from carbs, that would be roughly 412 g of carbs or 1,648 calories per day. Fats would fill the remaining 752 calories, translating to approximately 83 g of fat per day.
According to the Academy of Nutrition and Dietetics, carbohydrates are needed to fuel your muscles. Your body uses carbs to make glycogen, the stored form of glucose (sugar). Glycogen stored in muscles provides a direct source of fuel (energy) to power exercise. Eating enough carbs keeps muscular energy stores filled. The Academy of Nutrition and Dietetics recommends choosing nourishing carb sources, such as whole grains, fruits, and starchy vegetables like potatoes.
Fat also provides fuel during exercise and is an overall source of total daily calories. Adding healthy fats to your meals in the form of olive oil, avocados, nuts, and seeds can be a helpful way to meet your calorie needs on a muscle-gain nutrition plan. This is because fats are more calorie-dense than carbs and protein.
Our meal plan below has plenty of great ideas to help you incorporate both carbohydrates and fats into your daily routine!
Your Ultimate 7-Day Meal Plan for Muscle Gain
Note: The sample 7-day meal plan provided here is intended for informational purposes only and may not be suitable for everyone. If you have other medical conditions, allergies, or dietary restrictions, it is essential to consult with your physician or a registered dietitian before making any significant changes to your diet.
You may have heard that gaining muscle is good for your health, but what does it actually mean? Muscle gain (also known as muscle hypertrophy) is the increase in the size of a muscle. This will come with an increase in overall body weight. Muscle gain differs from shifts in body composition, which focus on building muscle mass and reducing body fat with minimal weight changes.
Resistance training, such as lifting weights, can stimulate muscle gain. But you also need the right nutrition plan to help support muscle growth. Eating more calories than you burn is an important part of gaining muscle. Your body needs calories to repair the muscle damage caused by resistance training and leading to muscle growth. We put together a 7-Day Meal Plan for Muscle Gain to help you get the calories and nutrients you need to optimize your muscle growth!
The Essentials of Muscle-Building Nutrition
Why Protein is Key for Muscle Growth
Protein is a macronutrient that makes up the building blocks of muscles. It can be found in animal-based foods including meat, poultry, eggs, and dairy products. Protein is also found in plant-based foods such as beans, legumes, and soy products like tofu and tempeh.
Getting enough protein is key for supporting muscle growth. But how much do you really need?
The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. This means that someone who weighs 165 pounds (75 kg) would need 60 grams of protein per day.
The RDA is only the average daily amount of a nutrient that meets the needs of almost all healthy people (97-98%) in a particular group. The RDA for protein does not account for physical activity levels and is likely not appropriate for someone who wants to gain muscle.
The International Society of Sports Nutrition (ISSN) recommends a range of 1.4 to 2 grams of protein per kilogram (g/kg) of body weight per day for building and maintaining muscle mass. For a 165-pound person, this equates to 105 to 150 grams (g) of protein per day.
Still, these ranges are just suggestions and may not be appropriate for all individuals. A registered dietitian can help determine how many grams of protein you need given your health history and goals.
Balancing Carbohydrates and Healthy Fats for Optimal Results
Besides protein, carbohydrates (carbs) and fats also play a role in muscle building.
According to the 2020-2025 Dietary Guidelines for Americans, 45-65% of calories should come from carbs, 20-35% from fats, and 10-35% from protein. For a 165-pound person aiming for 2 grams per kilogram of body weight of protein, this equates to 150 grams or 600 calories of protein daily.
Let’s say this person eats 3,000 calories per day. If they shoot for 55% of calories from carbs, that would be roughly 412 g of carbs or 1,648 calories per day. Fats would fill the remaining 752 calories, translating to approximately 83 g of fat per day.
According to the Academy of Nutrition and Dietetics, carbohydrates are needed to fuel your muscles. Your body uses carbs to make glycogen, the stored form of glucose (sugar). Glycogen stored in muscles provides a direct source of fuel (energy) to power exercise. Eating enough carbs keeps muscular energy stores filled. The Academy of Nutrition and Dietetics recommends choosing nourishing carb sources, such as whole grains, fruits, and starchy vegetables like potatoes.
Fat also provides fuel during exercise and is an overall source of total daily calories. Adding healthy fats to your meals in the form of olive oil, avocados, nuts, and seeds can be a helpful way to meet your calorie needs on a muscle-gain nutrition plan. This is because fats are more calorie-dense than carbs and protein.
Our meal plan below has plenty of great ideas to help you incorporate both carbohydrates and fats into your daily routine!
Your Ultimate 7-Day Meal Plan for Muscle Gain
Note: The sample 7-day meal plan provided here is intended for informational purposes only and may not be suitable for everyone. If you have other medical conditions, allergies, or dietary restrictions, it is essential to consult with your physician or a registered dietitian before making any significant changes to your diet.
You may have heard that gaining muscle is good for your health, but what does it actually mean? Muscle gain (also known as muscle hypertrophy) is the increase in the size of a muscle. This will come with an increase in overall body weight. Muscle gain differs from shifts in body composition, which focus on building muscle mass and reducing body fat with minimal weight changes.
Resistance training, such as lifting weights, can stimulate muscle gain. But you also need the right nutrition plan to help support muscle growth. Eating more calories than you burn is an important part of gaining muscle. Your body needs calories to repair the muscle damage caused by resistance training and leading to muscle growth. We put together a 7-Day Meal Plan for Muscle Gain to help you get the calories and nutrients you need to optimize your muscle growth!
The Essentials of Muscle-Building Nutrition
Why Protein is Key for Muscle Growth
Protein is a macronutrient that makes up the building blocks of muscles. It can be found in animal-based foods including meat, poultry, eggs, and dairy products. Protein is also found in plant-based foods such as beans, legumes, and soy products like tofu and tempeh.
Getting enough protein is key for supporting muscle growth. But how much do you really need?
The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. This means that someone who weighs 165 pounds (75 kg) would need 60 grams of protein per day.
The RDA is only the average daily amount of a nutrient that meets the needs of almost all healthy people (97-98%) in a particular group. The RDA for protein does not account for physical activity levels and is likely not appropriate for someone who wants to gain muscle.
The International Society of Sports Nutrition (ISSN) recommends a range of 1.4 to 2 grams of protein per kilogram (g/kg) of body weight per day for building and maintaining muscle mass. For a 165-pound person, this equates to 105 to 150 grams (g) of protein per day.
Still, these ranges are just suggestions and may not be appropriate for all individuals. A registered dietitian can help determine how many grams of protein you need given your health history and goals.
Balancing Carbohydrates and Healthy Fats for Optimal Results
Besides protein, carbohydrates (carbs) and fats also play a role in muscle building.
According to the 2020-2025 Dietary Guidelines for Americans, 45-65% of calories should come from carbs, 20-35% from fats, and 10-35% from protein. For a 165-pound person aiming for 2 grams per kilogram of body weight of protein, this equates to 150 grams or 600 calories of protein daily.
Let’s say this person eats 3,000 calories per day. If they shoot for 55% of calories from carbs, that would be roughly 412 g of carbs or 1,648 calories per day. Fats would fill the remaining 752 calories, translating to approximately 83 g of fat per day.
According to the Academy of Nutrition and Dietetics, carbohydrates are needed to fuel your muscles. Your body uses carbs to make glycogen, the stored form of glucose (sugar). Glycogen stored in muscles provides a direct source of fuel (energy) to power exercise. Eating enough carbs keeps muscular energy stores filled. The Academy of Nutrition and Dietetics recommends choosing nourishing carb sources, such as whole grains, fruits, and starchy vegetables like potatoes.
Fat also provides fuel during exercise and is an overall source of total daily calories. Adding healthy fats to your meals in the form of olive oil, avocados, nuts, and seeds can be a helpful way to meet your calorie needs on a muscle-gain nutrition plan. This is because fats are more calorie-dense than carbs and protein.
Our meal plan below has plenty of great ideas to help you incorporate both carbohydrates and fats into your daily routine!
Meet With an Online Registered Dietitian
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Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Tips for Effective Meal Prep and Muscle Building
How to Meal Prep for a Week: Strategies and Tips
Meal prepping can make it easier to meet your needs on a muscle-gain nutrition plan. This way, you don’t have to cook full meals multiple times a day and you will avoid skipping meals or snacks. But it’s not all about portioning every meal into individual containers. You have a few different options to make meal prep more simple:
Ingredient prep - No cooking involved. Chop and store ingredients to save time when making a meal.
Batch prep - Prepare a large amount of one ingredient or food group to incorporate into different meals.
Mix & match prep - Prepare a variety of ingredients from different food groups for mix-and-match meals.
Wholemeal prep - Prepare whole meals or dishes that are fully ready to eat.
Choosing the Right Protein Sources: Whole Foods vs. Protein Powder
Getting enough protein for muscle gain can be challenging. Making high protein meals takes planning and preparation, and many on-the-go options lack protein. This is where protein powder can come in to fill the gaps.
Most protein powders are made from whey protein derived from milk. There are two main types of whey protein: isolate and concentrate. Whey protein isolate is highly filtered so it contains less than 1% lactose. This may be a good option for someone who is lactose intolerant. Conversely, whey protein concentrate is not as filtered, so it’s higher in lactose and calories.
Plant-based protein powders are made from soy, pea, rice, or hemp proteins. These products usually contain a combination of plant-based proteins in order to provide all of the essential amino acids. Protein sources that provide all nine essential amino acids are called "complete" proteins.
Your dietitian can help determine if protein powder is right for your muscle gain plan and can provide guidance on which type to choose.
7-Day Meal Plan for Muscle Gain (High-Protein, Calorie-Dense Meals)
Ready to eat for size and strength? Here’s our sample 7-day meal plan for muscle gain to help you reach your goals in the gym!
Day 1
Breakfast
Greek Yogurt Parfait
Since it’s strained, Greek yogurt contains more than double the protein compared to regular yogurt. With about 18 grams of protein per ¾ cup, Greek yogurt makes a great base for your protein-packed breakfast parfait. Top with granola, mixed berries, and chia seeds for added fiber.
Lunch
Chicken and Veggie Quinoa Bowl
Top one cup of cooked quinoa with sliced grilled chicken, roasted veggies, and avocado. Top with a generous pour of tahini dressing made from tahini (sesame paste), olive oil, lemon juice, garlic powder, salt, and pepper.
Dinner
Baked Salmon and Sweet Potato
Bake a salmon filet and serve with a baked sweet potato on the side. Saute broccoli in olive oil until tender for a side of veggies. Adding healthy fats to veggies is a great way to bump up calories!
Snacks
Snack 1: Cottage cheese topped with sliced pear and chopped walnuts
Snack 2: On-the-go protein smoothie using milk or water and your protein powder of choice
Day 2
Breakfast
Loaded “Proats” (protein oats)
Make a bowl of oatmeal and add a scoop of your favorite vanilla protein powder. Mix in almond butter and a handful of blueberries.
Lunch
Turkey Wrap
Spread hummus on a whole-grain tortilla and roll up roasted turkey slices, avocado, spinach, and sliced bell peppers.
Dinner
Beef Stir Fry
Stir fry lean beef in a skillet with teriyaki sauce. Serve over a bed of brown rice and mixed veggies. Garnish with a sprinkle of sesame seeds.
Snacks
Snack 1: Hard-boiled eggs and a side of orange slices
Snack 2: Greek yogurt topped with pumpkin seeds and diced apple
Day 3
Breakfast
Avocado Toast
Top two pieces of whole-grain toast with avocado slices. Add a fried egg to each piece of toast. If you’re feeling fancy, add smoked salmon for more protein and omega-3 fats.
Lunch
Plant-Powdered Chickpea Salad
Make a lentil and chickpea salad with mixed greens, cucumber, tomatoes, and a vinaigrette. Lentils and chickpeas are plant-based protein sources. Serve with a side of crusty bread.
Dinner
Chicken and Vegetable Pasta
Slice up baked chicken and serve with roasted cherry tomatoes over whole-grain penne pasta and steamed spinach. Finish with a pesto sauce and enjoy!
Snacks
Snack 1: Dried bananas and a handful of almonds
Snack 2: Cottage cheese with sliced mango
Day 4
Breakfast
Protein pancakes
Make a stack of fluffy protein pancakes and top with Greek yogurt and a handful of colorful berries.
Lunch
Grilled Shrimp Salad
Make a bed of couscous and arugula and top with grilled shrimp and roasted red peppers. Season with a squeeze of lemon juice and a generous drizzle of olive oil.
Dinner
Tofu and Veggie Stir Fry
Stir fry slices of extra firm tofu with your favorite mixed vegetables and serve over a bed of soba noodles. Finish with peanut sauce.
Snacks
Snack 1: Apple slices dipped in almond butter
Snack 2: A handful of trail mix made of mixed nuts and dried cranberries
Day 5
Breakfast
Protein Smoothie Bowl
In a blender, combine protein powder, spinach, frozen banana, and just enough of your favorite milk to make an extra-thick smoothie. Pour into a bowl and top with granola and chia seeds. If you have the time, let sit in the freezer for 10-15 minutes to firm up.
Lunch
Black Bean Quinoa Salad
Make a plant-based lunch of quinoa, black beans, corn, avocado, and cherry tomatoes. Season with a squeeze of lime, freshly chopped cilantro, and olive oil.
Dinner
Sheet Pan Chicken Bake
Slice up a chicken breast and bake on a sheet pan with cubed purple potatoes and asparagus. Toss with olive oil and Italian seasoning before baking.
Snacks
Snack 1: Celery sticks and bell pepper slices dipped in hummus
Snack 2: Cottage cheese topped with chopped dried apricots and pumpkin seeds
Day 6
Breakfast
Veggie Omelet
Make an omelet with mushrooms, spinach, and cheese. Serve with a side of whole grain toast.
Lunch
Tuna Salad Wrap
Make tuna salad using Greek yogurt and fill a whole grain wrap. Include mixed greens, sliced cucumbers, and a drizzle of balsamic dressing. Roll it up and enjoy!
Dinner
Stuffed Peppers
Make stuffed peppers using ground turkey, quinoa, corn, black beans, and cheese. Bake in the oven until the turkey is cooked through.
Snacks
Snack 1: A handful of dried edamame (immature green soybeans) and mixed nuts.
Snack 2: Protein smoothie with frozen berries.
Day 7
Breakfast
Protein Chia Pudding
Make a fiber-rich protein chia pudding and top with berries and nuts. Eat with a whole-grain bagel and peanut butter on the side.
Lunch
Chicken Caesar Salad
Top a bed of romaine lettuce with shredded rotisserie chicken, grated parmesan cheese, and whole-grain croutons.
Dinner
Grilled Steak with Brussels Sprouts
End your week with a special meal of grilled steak, roasted Brussels sprouts, and mashed sweet potatoes.
Snacks
Snack 1: Greek yogurt with sliced peaches and cinnamon
Snack 2: Sliced hard-boiled egg and avocado on a piece of whole-grain toast
How Season’s Dietitians Can Help You Build Muscle Efficiently
Whether you want to “get jacked” or just see a little more definition, a Season Dietitian can help! Your dietitian will create a personalized nutrition plan to help you meet your strength and fitness goals. The plan will be tailored to help increase performance and fuel your growing muscles. Our dietitian team is also highly skilled at adapting your plan as you make progress. Get started with one of our expert sports dietitians today!
Tips for Effective Meal Prep and Muscle Building
How to Meal Prep for a Week: Strategies and Tips
Meal prepping can make it easier to meet your needs on a muscle-gain nutrition plan. This way, you don’t have to cook full meals multiple times a day and you will avoid skipping meals or snacks. But it’s not all about portioning every meal into individual containers. You have a few different options to make meal prep more simple:
Ingredient prep - No cooking involved. Chop and store ingredients to save time when making a meal.
Batch prep - Prepare a large amount of one ingredient or food group to incorporate into different meals.
Mix & match prep - Prepare a variety of ingredients from different food groups for mix-and-match meals.
Wholemeal prep - Prepare whole meals or dishes that are fully ready to eat.
Choosing the Right Protein Sources: Whole Foods vs. Protein Powder
Getting enough protein for muscle gain can be challenging. Making high protein meals takes planning and preparation, and many on-the-go options lack protein. This is where protein powder can come in to fill the gaps.
Most protein powders are made from whey protein derived from milk. There are two main types of whey protein: isolate and concentrate. Whey protein isolate is highly filtered so it contains less than 1% lactose. This may be a good option for someone who is lactose intolerant. Conversely, whey protein concentrate is not as filtered, so it’s higher in lactose and calories.
Plant-based protein powders are made from soy, pea, rice, or hemp proteins. These products usually contain a combination of plant-based proteins in order to provide all of the essential amino acids. Protein sources that provide all nine essential amino acids are called "complete" proteins.
Your dietitian can help determine if protein powder is right for your muscle gain plan and can provide guidance on which type to choose.
7-Day Meal Plan for Muscle Gain (High-Protein, Calorie-Dense Meals)
Ready to eat for size and strength? Here’s our sample 7-day meal plan for muscle gain to help you reach your goals in the gym!
Day 1
Breakfast
Greek Yogurt Parfait
Since it’s strained, Greek yogurt contains more than double the protein compared to regular yogurt. With about 18 grams of protein per ¾ cup, Greek yogurt makes a great base for your protein-packed breakfast parfait. Top with granola, mixed berries, and chia seeds for added fiber.
Lunch
Chicken and Veggie Quinoa Bowl
Top one cup of cooked quinoa with sliced grilled chicken, roasted veggies, and avocado. Top with a generous pour of tahini dressing made from tahini (sesame paste), olive oil, lemon juice, garlic powder, salt, and pepper.
Dinner
Baked Salmon and Sweet Potato
Bake a salmon filet and serve with a baked sweet potato on the side. Saute broccoli in olive oil until tender for a side of veggies. Adding healthy fats to veggies is a great way to bump up calories!
Snacks
Snack 1: Cottage cheese topped with sliced pear and chopped walnuts
Snack 2: On-the-go protein smoothie using milk or water and your protein powder of choice
Day 2
Breakfast
Loaded “Proats” (protein oats)
Make a bowl of oatmeal and add a scoop of your favorite vanilla protein powder. Mix in almond butter and a handful of blueberries.
Lunch
Turkey Wrap
Spread hummus on a whole-grain tortilla and roll up roasted turkey slices, avocado, spinach, and sliced bell peppers.
Dinner
Beef Stir Fry
Stir fry lean beef in a skillet with teriyaki sauce. Serve over a bed of brown rice and mixed veggies. Garnish with a sprinkle of sesame seeds.
Snacks
Snack 1: Hard-boiled eggs and a side of orange slices
Snack 2: Greek yogurt topped with pumpkin seeds and diced apple
Day 3
Breakfast
Avocado Toast
Top two pieces of whole-grain toast with avocado slices. Add a fried egg to each piece of toast. If you’re feeling fancy, add smoked salmon for more protein and omega-3 fats.
Lunch
Plant-Powdered Chickpea Salad
Make a lentil and chickpea salad with mixed greens, cucumber, tomatoes, and a vinaigrette. Lentils and chickpeas are plant-based protein sources. Serve with a side of crusty bread.
Dinner
Chicken and Vegetable Pasta
Slice up baked chicken and serve with roasted cherry tomatoes over whole-grain penne pasta and steamed spinach. Finish with a pesto sauce and enjoy!
Snacks
Snack 1: Dried bananas and a handful of almonds
Snack 2: Cottage cheese with sliced mango
Day 4
Breakfast
Protein pancakes
Make a stack of fluffy protein pancakes and top with Greek yogurt and a handful of colorful berries.
Lunch
Grilled Shrimp Salad
Make a bed of couscous and arugula and top with grilled shrimp and roasted red peppers. Season with a squeeze of lemon juice and a generous drizzle of olive oil.
Dinner
Tofu and Veggie Stir Fry
Stir fry slices of extra firm tofu with your favorite mixed vegetables and serve over a bed of soba noodles. Finish with peanut sauce.
Snacks
Snack 1: Apple slices dipped in almond butter
Snack 2: A handful of trail mix made of mixed nuts and dried cranberries
Day 5
Breakfast
Protein Smoothie Bowl
In a blender, combine protein powder, spinach, frozen banana, and just enough of your favorite milk to make an extra-thick smoothie. Pour into a bowl and top with granola and chia seeds. If you have the time, let sit in the freezer for 10-15 minutes to firm up.
Lunch
Black Bean Quinoa Salad
Make a plant-based lunch of quinoa, black beans, corn, avocado, and cherry tomatoes. Season with a squeeze of lime, freshly chopped cilantro, and olive oil.
Dinner
Sheet Pan Chicken Bake
Slice up a chicken breast and bake on a sheet pan with cubed purple potatoes and asparagus. Toss with olive oil and Italian seasoning before baking.
Snacks
Snack 1: Celery sticks and bell pepper slices dipped in hummus
Snack 2: Cottage cheese topped with chopped dried apricots and pumpkin seeds
Day 6
Breakfast
Veggie Omelet
Make an omelet with mushrooms, spinach, and cheese. Serve with a side of whole grain toast.
Lunch
Tuna Salad Wrap
Make tuna salad using Greek yogurt and fill a whole grain wrap. Include mixed greens, sliced cucumbers, and a drizzle of balsamic dressing. Roll it up and enjoy!
Dinner
Stuffed Peppers
Make stuffed peppers using ground turkey, quinoa, corn, black beans, and cheese. Bake in the oven until the turkey is cooked through.
Snacks
Snack 1: A handful of dried edamame (immature green soybeans) and mixed nuts.
Snack 2: Protein smoothie with frozen berries.
Day 7
Breakfast
Protein Chia Pudding
Make a fiber-rich protein chia pudding and top with berries and nuts. Eat with a whole-grain bagel and peanut butter on the side.
Lunch
Chicken Caesar Salad
Top a bed of romaine lettuce with shredded rotisserie chicken, grated parmesan cheese, and whole-grain croutons.
Dinner
Grilled Steak with Brussels Sprouts
End your week with a special meal of grilled steak, roasted Brussels sprouts, and mashed sweet potatoes.
Snacks
Snack 1: Greek yogurt with sliced peaches and cinnamon
Snack 2: Sliced hard-boiled egg and avocado on a piece of whole-grain toast
How Season’s Dietitians Can Help You Build Muscle Efficiently
Whether you want to “get jacked” or just see a little more definition, a Season Dietitian can help! Your dietitian will create a personalized nutrition plan to help you meet your strength and fitness goals. The plan will be tailored to help increase performance and fuel your growing muscles. Our dietitian team is also highly skilled at adapting your plan as you make progress. Get started with one of our expert sports dietitians today!
Tips for Effective Meal Prep and Muscle Building
How to Meal Prep for a Week: Strategies and Tips
Meal prepping can make it easier to meet your needs on a muscle-gain nutrition plan. This way, you don’t have to cook full meals multiple times a day and you will avoid skipping meals or snacks. But it’s not all about portioning every meal into individual containers. You have a few different options to make meal prep more simple:
Ingredient prep - No cooking involved. Chop and store ingredients to save time when making a meal.
Batch prep - Prepare a large amount of one ingredient or food group to incorporate into different meals.
Mix & match prep - Prepare a variety of ingredients from different food groups for mix-and-match meals.
Wholemeal prep - Prepare whole meals or dishes that are fully ready to eat.
Choosing the Right Protein Sources: Whole Foods vs. Protein Powder
Getting enough protein for muscle gain can be challenging. Making high protein meals takes planning and preparation, and many on-the-go options lack protein. This is where protein powder can come in to fill the gaps.
Most protein powders are made from whey protein derived from milk. There are two main types of whey protein: isolate and concentrate. Whey protein isolate is highly filtered so it contains less than 1% lactose. This may be a good option for someone who is lactose intolerant. Conversely, whey protein concentrate is not as filtered, so it’s higher in lactose and calories.
Plant-based protein powders are made from soy, pea, rice, or hemp proteins. These products usually contain a combination of plant-based proteins in order to provide all of the essential amino acids. Protein sources that provide all nine essential amino acids are called "complete" proteins.
Your dietitian can help determine if protein powder is right for your muscle gain plan and can provide guidance on which type to choose.
7-Day Meal Plan for Muscle Gain (High-Protein, Calorie-Dense Meals)
Ready to eat for size and strength? Here’s our sample 7-day meal plan for muscle gain to help you reach your goals in the gym!
Day 1
Breakfast
Greek Yogurt Parfait
Since it’s strained, Greek yogurt contains more than double the protein compared to regular yogurt. With about 18 grams of protein per ¾ cup, Greek yogurt makes a great base for your protein-packed breakfast parfait. Top with granola, mixed berries, and chia seeds for added fiber.
Lunch
Chicken and Veggie Quinoa Bowl
Top one cup of cooked quinoa with sliced grilled chicken, roasted veggies, and avocado. Top with a generous pour of tahini dressing made from tahini (sesame paste), olive oil, lemon juice, garlic powder, salt, and pepper.
Dinner
Baked Salmon and Sweet Potato
Bake a salmon filet and serve with a baked sweet potato on the side. Saute broccoli in olive oil until tender for a side of veggies. Adding healthy fats to veggies is a great way to bump up calories!
Snacks
Snack 1: Cottage cheese topped with sliced pear and chopped walnuts
Snack 2: On-the-go protein smoothie using milk or water and your protein powder of choice
Day 2
Breakfast
Loaded “Proats” (protein oats)
Make a bowl of oatmeal and add a scoop of your favorite vanilla protein powder. Mix in almond butter and a handful of blueberries.
Lunch
Turkey Wrap
Spread hummus on a whole-grain tortilla and roll up roasted turkey slices, avocado, spinach, and sliced bell peppers.
Dinner
Beef Stir Fry
Stir fry lean beef in a skillet with teriyaki sauce. Serve over a bed of brown rice and mixed veggies. Garnish with a sprinkle of sesame seeds.
Snacks
Snack 1: Hard-boiled eggs and a side of orange slices
Snack 2: Greek yogurt topped with pumpkin seeds and diced apple
Day 3
Breakfast
Avocado Toast
Top two pieces of whole-grain toast with avocado slices. Add a fried egg to each piece of toast. If you’re feeling fancy, add smoked salmon for more protein and omega-3 fats.
Lunch
Plant-Powdered Chickpea Salad
Make a lentil and chickpea salad with mixed greens, cucumber, tomatoes, and a vinaigrette. Lentils and chickpeas are plant-based protein sources. Serve with a side of crusty bread.
Dinner
Chicken and Vegetable Pasta
Slice up baked chicken and serve with roasted cherry tomatoes over whole-grain penne pasta and steamed spinach. Finish with a pesto sauce and enjoy!
Snacks
Snack 1: Dried bananas and a handful of almonds
Snack 2: Cottage cheese with sliced mango
Day 4
Breakfast
Protein pancakes
Make a stack of fluffy protein pancakes and top with Greek yogurt and a handful of colorful berries.
Lunch
Grilled Shrimp Salad
Make a bed of couscous and arugula and top with grilled shrimp and roasted red peppers. Season with a squeeze of lemon juice and a generous drizzle of olive oil.
Dinner
Tofu and Veggie Stir Fry
Stir fry slices of extra firm tofu with your favorite mixed vegetables and serve over a bed of soba noodles. Finish with peanut sauce.
Snacks
Snack 1: Apple slices dipped in almond butter
Snack 2: A handful of trail mix made of mixed nuts and dried cranberries
Day 5
Breakfast
Protein Smoothie Bowl
In a blender, combine protein powder, spinach, frozen banana, and just enough of your favorite milk to make an extra-thick smoothie. Pour into a bowl and top with granola and chia seeds. If you have the time, let sit in the freezer for 10-15 minutes to firm up.
Lunch
Black Bean Quinoa Salad
Make a plant-based lunch of quinoa, black beans, corn, avocado, and cherry tomatoes. Season with a squeeze of lime, freshly chopped cilantro, and olive oil.
Dinner
Sheet Pan Chicken Bake
Slice up a chicken breast and bake on a sheet pan with cubed purple potatoes and asparagus. Toss with olive oil and Italian seasoning before baking.
Snacks
Snack 1: Celery sticks and bell pepper slices dipped in hummus
Snack 2: Cottage cheese topped with chopped dried apricots and pumpkin seeds
Day 6
Breakfast
Veggie Omelet
Make an omelet with mushrooms, spinach, and cheese. Serve with a side of whole grain toast.
Lunch
Tuna Salad Wrap
Make tuna salad using Greek yogurt and fill a whole grain wrap. Include mixed greens, sliced cucumbers, and a drizzle of balsamic dressing. Roll it up and enjoy!
Dinner
Stuffed Peppers
Make stuffed peppers using ground turkey, quinoa, corn, black beans, and cheese. Bake in the oven until the turkey is cooked through.
Snacks
Snack 1: A handful of dried edamame (immature green soybeans) and mixed nuts.
Snack 2: Protein smoothie with frozen berries.
Day 7
Breakfast
Protein Chia Pudding
Make a fiber-rich protein chia pudding and top with berries and nuts. Eat with a whole-grain bagel and peanut butter on the side.
Lunch
Chicken Caesar Salad
Top a bed of romaine lettuce with shredded rotisserie chicken, grated parmesan cheese, and whole-grain croutons.
Dinner
Grilled Steak with Brussels Sprouts
End your week with a special meal of grilled steak, roasted Brussels sprouts, and mashed sweet potatoes.
Snacks
Snack 1: Greek yogurt with sliced peaches and cinnamon
Snack 2: Sliced hard-boiled egg and avocado on a piece of whole-grain toast
How Season’s Dietitians Can Help You Build Muscle Efficiently
Whether you want to “get jacked” or just see a little more definition, a Season Dietitian can help! Your dietitian will create a personalized nutrition plan to help you meet your strength and fitness goals. The plan will be tailored to help increase performance and fuel your growing muscles. Our dietitian team is also highly skilled at adapting your plan as you make progress. Get started with one of our expert sports dietitians today!
Tips for Effective Meal Prep and Muscle Building
How to Meal Prep for a Week: Strategies and Tips
Meal prepping can make it easier to meet your needs on a muscle-gain nutrition plan. This way, you don’t have to cook full meals multiple times a day and you will avoid skipping meals or snacks. But it’s not all about portioning every meal into individual containers. You have a few different options to make meal prep more simple:
Ingredient prep - No cooking involved. Chop and store ingredients to save time when making a meal.
Batch prep - Prepare a large amount of one ingredient or food group to incorporate into different meals.
Mix & match prep - Prepare a variety of ingredients from different food groups for mix-and-match meals.
Wholemeal prep - Prepare whole meals or dishes that are fully ready to eat.
Choosing the Right Protein Sources: Whole Foods vs. Protein Powder
Getting enough protein for muscle gain can be challenging. Making high protein meals takes planning and preparation, and many on-the-go options lack protein. This is where protein powder can come in to fill the gaps.
Most protein powders are made from whey protein derived from milk. There are two main types of whey protein: isolate and concentrate. Whey protein isolate is highly filtered so it contains less than 1% lactose. This may be a good option for someone who is lactose intolerant. Conversely, whey protein concentrate is not as filtered, so it’s higher in lactose and calories.
Plant-based protein powders are made from soy, pea, rice, or hemp proteins. These products usually contain a combination of plant-based proteins in order to provide all of the essential amino acids. Protein sources that provide all nine essential amino acids are called "complete" proteins.
Your dietitian can help determine if protein powder is right for your muscle gain plan and can provide guidance on which type to choose.
7-Day Meal Plan for Muscle Gain (High-Protein, Calorie-Dense Meals)
Ready to eat for size and strength? Here’s our sample 7-day meal plan for muscle gain to help you reach your goals in the gym!
Day 1
Breakfast
Greek Yogurt Parfait
Since it’s strained, Greek yogurt contains more than double the protein compared to regular yogurt. With about 18 grams of protein per ¾ cup, Greek yogurt makes a great base for your protein-packed breakfast parfait. Top with granola, mixed berries, and chia seeds for added fiber.
Lunch
Chicken and Veggie Quinoa Bowl
Top one cup of cooked quinoa with sliced grilled chicken, roasted veggies, and avocado. Top with a generous pour of tahini dressing made from tahini (sesame paste), olive oil, lemon juice, garlic powder, salt, and pepper.
Dinner
Baked Salmon and Sweet Potato
Bake a salmon filet and serve with a baked sweet potato on the side. Saute broccoli in olive oil until tender for a side of veggies. Adding healthy fats to veggies is a great way to bump up calories!
Snacks
Snack 1: Cottage cheese topped with sliced pear and chopped walnuts
Snack 2: On-the-go protein smoothie using milk or water and your protein powder of choice
Day 2
Breakfast
Loaded “Proats” (protein oats)
Make a bowl of oatmeal and add a scoop of your favorite vanilla protein powder. Mix in almond butter and a handful of blueberries.
Lunch
Turkey Wrap
Spread hummus on a whole-grain tortilla and roll up roasted turkey slices, avocado, spinach, and sliced bell peppers.
Dinner
Beef Stir Fry
Stir fry lean beef in a skillet with teriyaki sauce. Serve over a bed of brown rice and mixed veggies. Garnish with a sprinkle of sesame seeds.
Snacks
Snack 1: Hard-boiled eggs and a side of orange slices
Snack 2: Greek yogurt topped with pumpkin seeds and diced apple
Day 3
Breakfast
Avocado Toast
Top two pieces of whole-grain toast with avocado slices. Add a fried egg to each piece of toast. If you’re feeling fancy, add smoked salmon for more protein and omega-3 fats.
Lunch
Plant-Powdered Chickpea Salad
Make a lentil and chickpea salad with mixed greens, cucumber, tomatoes, and a vinaigrette. Lentils and chickpeas are plant-based protein sources. Serve with a side of crusty bread.
Dinner
Chicken and Vegetable Pasta
Slice up baked chicken and serve with roasted cherry tomatoes over whole-grain penne pasta and steamed spinach. Finish with a pesto sauce and enjoy!
Snacks
Snack 1: Dried bananas and a handful of almonds
Snack 2: Cottage cheese with sliced mango
Day 4
Breakfast
Protein pancakes
Make a stack of fluffy protein pancakes and top with Greek yogurt and a handful of colorful berries.
Lunch
Grilled Shrimp Salad
Make a bed of couscous and arugula and top with grilled shrimp and roasted red peppers. Season with a squeeze of lemon juice and a generous drizzle of olive oil.
Dinner
Tofu and Veggie Stir Fry
Stir fry slices of extra firm tofu with your favorite mixed vegetables and serve over a bed of soba noodles. Finish with peanut sauce.
Snacks
Snack 1: Apple slices dipped in almond butter
Snack 2: A handful of trail mix made of mixed nuts and dried cranberries
Day 5
Breakfast
Protein Smoothie Bowl
In a blender, combine protein powder, spinach, frozen banana, and just enough of your favorite milk to make an extra-thick smoothie. Pour into a bowl and top with granola and chia seeds. If you have the time, let sit in the freezer for 10-15 minutes to firm up.
Lunch
Black Bean Quinoa Salad
Make a plant-based lunch of quinoa, black beans, corn, avocado, and cherry tomatoes. Season with a squeeze of lime, freshly chopped cilantro, and olive oil.
Dinner
Sheet Pan Chicken Bake
Slice up a chicken breast and bake on a sheet pan with cubed purple potatoes and asparagus. Toss with olive oil and Italian seasoning before baking.
Snacks
Snack 1: Celery sticks and bell pepper slices dipped in hummus
Snack 2: Cottage cheese topped with chopped dried apricots and pumpkin seeds
Day 6
Breakfast
Veggie Omelet
Make an omelet with mushrooms, spinach, and cheese. Serve with a side of whole grain toast.
Lunch
Tuna Salad Wrap
Make tuna salad using Greek yogurt and fill a whole grain wrap. Include mixed greens, sliced cucumbers, and a drizzle of balsamic dressing. Roll it up and enjoy!
Dinner
Stuffed Peppers
Make stuffed peppers using ground turkey, quinoa, corn, black beans, and cheese. Bake in the oven until the turkey is cooked through.
Snacks
Snack 1: A handful of dried edamame (immature green soybeans) and mixed nuts.
Snack 2: Protein smoothie with frozen berries.
Day 7
Breakfast
Protein Chia Pudding
Make a fiber-rich protein chia pudding and top with berries and nuts. Eat with a whole-grain bagel and peanut butter on the side.
Lunch
Chicken Caesar Salad
Top a bed of romaine lettuce with shredded rotisserie chicken, grated parmesan cheese, and whole-grain croutons.
Dinner
Grilled Steak with Brussels Sprouts
End your week with a special meal of grilled steak, roasted Brussels sprouts, and mashed sweet potatoes.
Snacks
Snack 1: Greek yogurt with sliced peaches and cinnamon
Snack 2: Sliced hard-boiled egg and avocado on a piece of whole-grain toast
How Season’s Dietitians Can Help You Build Muscle Efficiently
Whether you want to “get jacked” or just see a little more definition, a Season Dietitian can help! Your dietitian will create a personalized nutrition plan to help you meet your strength and fitness goals. The plan will be tailored to help increase performance and fuel your growing muscles. Our dietitian team is also highly skilled at adapting your plan as you make progress. Get started with one of our expert sports dietitians today!
Tips for Effective Meal Prep and Muscle Building
How to Meal Prep for a Week: Strategies and Tips
Meal prepping can make it easier to meet your needs on a muscle-gain nutrition plan. This way, you don’t have to cook full meals multiple times a day and you will avoid skipping meals or snacks. But it’s not all about portioning every meal into individual containers. You have a few different options to make meal prep more simple:
Ingredient prep - No cooking involved. Chop and store ingredients to save time when making a meal.
Batch prep - Prepare a large amount of one ingredient or food group to incorporate into different meals.
Mix & match prep - Prepare a variety of ingredients from different food groups for mix-and-match meals.
Wholemeal prep - Prepare whole meals or dishes that are fully ready to eat.
Choosing the Right Protein Sources: Whole Foods vs. Protein Powder
Getting enough protein for muscle gain can be challenging. Making high protein meals takes planning and preparation, and many on-the-go options lack protein. This is where protein powder can come in to fill the gaps.
Most protein powders are made from whey protein derived from milk. There are two main types of whey protein: isolate and concentrate. Whey protein isolate is highly filtered so it contains less than 1% lactose. This may be a good option for someone who is lactose intolerant. Conversely, whey protein concentrate is not as filtered, so it’s higher in lactose and calories.
Plant-based protein powders are made from soy, pea, rice, or hemp proteins. These products usually contain a combination of plant-based proteins in order to provide all of the essential amino acids. Protein sources that provide all nine essential amino acids are called "complete" proteins.
Your dietitian can help determine if protein powder is right for your muscle gain plan and can provide guidance on which type to choose.
7-Day Meal Plan for Muscle Gain (High-Protein, Calorie-Dense Meals)
Ready to eat for size and strength? Here’s our sample 7-day meal plan for muscle gain to help you reach your goals in the gym!
Day 1
Breakfast
Greek Yogurt Parfait
Since it’s strained, Greek yogurt contains more than double the protein compared to regular yogurt. With about 18 grams of protein per ¾ cup, Greek yogurt makes a great base for your protein-packed breakfast parfait. Top with granola, mixed berries, and chia seeds for added fiber.
Lunch
Chicken and Veggie Quinoa Bowl
Top one cup of cooked quinoa with sliced grilled chicken, roasted veggies, and avocado. Top with a generous pour of tahini dressing made from tahini (sesame paste), olive oil, lemon juice, garlic powder, salt, and pepper.
Dinner
Baked Salmon and Sweet Potato
Bake a salmon filet and serve with a baked sweet potato on the side. Saute broccoli in olive oil until tender for a side of veggies. Adding healthy fats to veggies is a great way to bump up calories!
Snacks
Snack 1: Cottage cheese topped with sliced pear and chopped walnuts
Snack 2: On-the-go protein smoothie using milk or water and your protein powder of choice
Day 2
Breakfast
Loaded “Proats” (protein oats)
Make a bowl of oatmeal and add a scoop of your favorite vanilla protein powder. Mix in almond butter and a handful of blueberries.
Lunch
Turkey Wrap
Spread hummus on a whole-grain tortilla and roll up roasted turkey slices, avocado, spinach, and sliced bell peppers.
Dinner
Beef Stir Fry
Stir fry lean beef in a skillet with teriyaki sauce. Serve over a bed of brown rice and mixed veggies. Garnish with a sprinkle of sesame seeds.
Snacks
Snack 1: Hard-boiled eggs and a side of orange slices
Snack 2: Greek yogurt topped with pumpkin seeds and diced apple
Day 3
Breakfast
Avocado Toast
Top two pieces of whole-grain toast with avocado slices. Add a fried egg to each piece of toast. If you’re feeling fancy, add smoked salmon for more protein and omega-3 fats.
Lunch
Plant-Powdered Chickpea Salad
Make a lentil and chickpea salad with mixed greens, cucumber, tomatoes, and a vinaigrette. Lentils and chickpeas are plant-based protein sources. Serve with a side of crusty bread.
Dinner
Chicken and Vegetable Pasta
Slice up baked chicken and serve with roasted cherry tomatoes over whole-grain penne pasta and steamed spinach. Finish with a pesto sauce and enjoy!
Snacks
Snack 1: Dried bananas and a handful of almonds
Snack 2: Cottage cheese with sliced mango
Day 4
Breakfast
Protein pancakes
Make a stack of fluffy protein pancakes and top with Greek yogurt and a handful of colorful berries.
Lunch
Grilled Shrimp Salad
Make a bed of couscous and arugula and top with grilled shrimp and roasted red peppers. Season with a squeeze of lemon juice and a generous drizzle of olive oil.
Dinner
Tofu and Veggie Stir Fry
Stir fry slices of extra firm tofu with your favorite mixed vegetables and serve over a bed of soba noodles. Finish with peanut sauce.
Snacks
Snack 1: Apple slices dipped in almond butter
Snack 2: A handful of trail mix made of mixed nuts and dried cranberries
Day 5
Breakfast
Protein Smoothie Bowl
In a blender, combine protein powder, spinach, frozen banana, and just enough of your favorite milk to make an extra-thick smoothie. Pour into a bowl and top with granola and chia seeds. If you have the time, let sit in the freezer for 10-15 minutes to firm up.
Lunch
Black Bean Quinoa Salad
Make a plant-based lunch of quinoa, black beans, corn, avocado, and cherry tomatoes. Season with a squeeze of lime, freshly chopped cilantro, and olive oil.
Dinner
Sheet Pan Chicken Bake
Slice up a chicken breast and bake on a sheet pan with cubed purple potatoes and asparagus. Toss with olive oil and Italian seasoning before baking.
Snacks
Snack 1: Celery sticks and bell pepper slices dipped in hummus
Snack 2: Cottage cheese topped with chopped dried apricots and pumpkin seeds
Day 6
Breakfast
Veggie Omelet
Make an omelet with mushrooms, spinach, and cheese. Serve with a side of whole grain toast.
Lunch
Tuna Salad Wrap
Make tuna salad using Greek yogurt and fill a whole grain wrap. Include mixed greens, sliced cucumbers, and a drizzle of balsamic dressing. Roll it up and enjoy!
Dinner
Stuffed Peppers
Make stuffed peppers using ground turkey, quinoa, corn, black beans, and cheese. Bake in the oven until the turkey is cooked through.
Snacks
Snack 1: A handful of dried edamame (immature green soybeans) and mixed nuts.
Snack 2: Protein smoothie with frozen berries.
Day 7
Breakfast
Protein Chia Pudding
Make a fiber-rich protein chia pudding and top with berries and nuts. Eat with a whole-grain bagel and peanut butter on the side.
Lunch
Chicken Caesar Salad
Top a bed of romaine lettuce with shredded rotisserie chicken, grated parmesan cheese, and whole-grain croutons.
Dinner
Grilled Steak with Brussels Sprouts
End your week with a special meal of grilled steak, roasted Brussels sprouts, and mashed sweet potatoes.
Snacks
Snack 1: Greek yogurt with sliced peaches and cinnamon
Snack 2: Sliced hard-boiled egg and avocado on a piece of whole-grain toast
How Season’s Dietitians Can Help You Build Muscle Efficiently
Whether you want to “get jacked” or just see a little more definition, a Season Dietitian can help! Your dietitian will create a personalized nutrition plan to help you meet your strength and fitness goals. The plan will be tailored to help increase performance and fuel your growing muscles. Our dietitian team is also highly skilled at adapting your plan as you make progress. Get started with one of our expert sports dietitians today!
