Muscle Gain Meal Plans
Compare higher-calorie weekly menus that provide protein and carbohydrates alongside your resistance-training routine. See the daily ranges before choosing a plan.
32 seven-day menus · One adult · Recipes and grocery lists included
How these menus are selected
This collection uses calorie targets of 2,500–3,500 kcal, with at least 120 g protein, 200 g carbohydrate and 25 g fibre on every day. These are editorial selection filters. They do not establish your protein requirement or whether a menu creates an energy surplus for you.
Ranges below show the lowest and highest daily totals across all seven days, calculated by summing the displayed meal estimates. Product labels, preparation and rounding can change these values. Inclusion does not establish complete vitamin and mineral adequacy.
Compare weekly menus
Ordered by calorie target. Open a menu for daily meals, portions and its shopping list.
Balanced2500 Calorie Meal Plan
On the menu: Tuna & white bean salad.
Daily ranges: 2495–2504 kcal
Protein 121.3–192.8 g · Fibre 40–61.1 g
Carbohydrate 206.8–323.2 g
Gluten-free2500 Calorie Gluten-Free Meal Plan
On the menu: Baked cod, potatoes & peas.
Daily ranges: 2496–2505 kcal
Protein 135.8–176.3 g · Fibre 41.4–55.4 g
Carbohydrate 214.7–316.5 g
Balanced2600 Calorie Meal Plan
On the menu: Chicken & tomato wholewheat pasta.
Daily ranges: 2600–2604 kcal
Protein 146.1–202.5 g · Fibre 38.1–64 g
Carbohydrate 269.6–334.2 g
Gluten-free2600 Calorie Gluten-Free Meal Plan
On the menu: Tofu & broccoli rice bowl.
Daily ranges: 2596–2605 kcal
Protein 134.4–182.5 g · Fibre 44.4–62.3 g
Carbohydrate 228.2–323.1 g
Balanced2700 Calorie Meal Plan
On the menu: Tuna & white bean salad.
Daily ranges: 2701–2707 kcal
Protein 145.4–203.3 g · Fibre 41.7–65.6 g
Carbohydrate 269.1–347.8 g
Gluten-free2700 Calorie Gluten-Free Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Daily ranges: 2697–2706 kcal
Protein 124.1–203.8 g · Fibre 39.1–67.5 g
Carbohydrate 227.3–360.4 g
Balanced2800 Calorie Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Daily ranges: 2796–2809 kcal
Protein 136.3–201.3 g · Fibre 49–61.7 g
Carbohydrate 265.4–380.3 g
Gluten-free2800 Calorie Gluten-Free Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Daily ranges: 2797–2808 kcal
Protein 138.9–209.2 g · Fibre 41.2–66.1 g
Carbohydrate 259.9–345.2 g
Mediterranean2800 Calorie Mediterranean Diet Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Daily ranges: 2799–2803 kcal
Protein 120.6–174.3 g · Fibre 51.2–70.6 g
Carbohydrate 313.2–366 g
Balanced2900 Calorie Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Daily ranges: 2892–2904 kcal
Protein 139.6–216.8 g · Fibre 49.1–67.1 g
Carbohydrate 305.4–389.8 g
Gluten-free2900 Calorie Gluten-Free Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Daily ranges: 2894–2908 kcal
Protein 139.8–213.8 g · Fibre 39.8–69.7 g
Carbohydrate 272.7–389.4 g
Mediterranean2900 Calorie Mediterranean Diet Meal Plan
On the menu: Quinoa, pepper & feta salad.
Daily ranges: 2875–2906 kcal
Protein 120.4–182.5 g · Fibre 54.8–69 g
Carbohydrate 282.4–394.5 g
Balanced3000 Calorie Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Daily ranges: 2992–3007 kcal
Protein 143–212.7 g · Fibre 46–72 g
Carbohydrate 293.4–401.4 g
Gluten-free3000 Calorie Gluten-Free Meal Plan
On the menu: Baked cod, potatoes & peas.
Daily ranges: 2992–3004 kcal
Protein 152–209 g · Fibre 48.1–77.9 g
Carbohydrate 265.3–398.7 g
Mediterranean3000 Calorie Mediterranean Diet Meal Plan
On the menu: Quinoa, pepper & feta salad.
Daily ranges: 2978–3003 kcal
Protein 123.4–207.4 g · Fibre 50.2–77.7 g
Carbohydrate 311.5–417.9 g
Balanced3100 Calorie Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Daily ranges: 3095–3101 kcal
Protein 174.4–216.7 g · Fibre 45.7–77.6 g
Carbohydrate 281.2–414.2 g
Gluten-free3100 Calorie Gluten-Free Meal Plan
On the menu: Baked cod, potatoes & peas.
Daily ranges: 3096–3103 kcal
Protein 166–215.1 g · Fibre 51.1–76.9 g
Carbohydrate 310.2–394.1 g
Mediterranean3100 Calorie Mediterranean Diet Meal Plan
On the menu: Lentil & vegetable pot.
Daily ranges: 3087–3103 kcal
Protein 131.3–191.5 g · Fibre 60–74.7 g
Carbohydrate 333.5–396.6 g
Vegetarian3100 Calorie Vegetarian Meal Plan
On the menu: Chickpea, feta & tomato bowl.
Daily ranges: 3089–3103 kcal
Protein 121.7–165.8 g · Fibre 60.9–76.8 g
Carbohydrate 362.2–440.8 g
Balanced3200 Calorie Meal Plan
On the menu: Turkey & brown rice skillet.
Daily ranges: 3184–3202 kcal
Protein 175.2–224.6 g · Fibre 56.2–76.1 g
Carbohydrate 296–413.2 g
Gluten-free3200 Calorie Gluten-Free Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Daily ranges: 3190–3206 kcal
Protein 144.7–220.3 g · Fibre 54.4–70.4 g
Carbohydrate 297.4–411.3 g
Mediterranean3200 Calorie Mediterranean Diet Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Daily ranges: 3175–3201 kcal
Protein 144.3–190.1 g · Fibre 52.8–77.9 g
Carbohydrate 339.1–440.6 g
Balanced3300 Calorie Meal Plan
On the menu: Lemon-style salmon & quinoa bowl.
Daily ranges: 3299–3309 kcal
Protein 158.5–230.1 g · Fibre 50.6–75.5 g
Carbohydrate 320–430.8 g
Gluten-free3300 Calorie Gluten-Free Meal Plan
On the menu: Tuna & white bean salad.
Daily ranges: 3302–3312 kcal
Protein 178.2–227 g · Fibre 49.6–78.5 g
Carbohydrate 300.9–434.8 g
Mediterranean3300 Calorie Mediterranean Diet Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Daily ranges: 3296–3311 kcal
Protein 138.5–192.9 g · Fibre 63.7–76.3 g
Carbohydrate 332.5–448.8 g
Balanced3400 Calorie Meal Plan
On the menu: Chicken & tomato wholewheat pasta.
Daily ranges: 3398–3405 kcal
Protein 155.6–226 g · Fibre 56.8–81.2 g
Carbohydrate 310.9–455.2 g
Gluten-free3400 Calorie Gluten-Free Meal Plan
On the menu: Tuna & white bean salad.
Daily ranges: 3396–3401 kcal
Protein 169.5–229.3 g · Fibre 50.2–86.7 g
Carbohydrate 335.7–441.4 g
Mediterranean3400 Calorie Mediterranean Diet Meal Plan
On the menu: Lentil & vegetable pot.
Daily ranges: 3396–3411 kcal
Protein 145–193.6 g · Fibre 60.9–82.4 g
Carbohydrate 348.2–438.2 g
Balanced3500 Calorie Meal Plan
On the menu: Roast chicken, sweet potato & broccoli.
Daily ranges: 3490–3505 kcal
Protein 166.4–234.7 g · Fibre 54.9–84.1 g
Carbohydrate 326.9–459.9 g
Gluten-free3500 Calorie Gluten-Free Meal Plan
On the menu: Tofu & broccoli rice bowl.
Daily ranges: 3481–3502 kcal
Protein 181.3–230.6 g · Fibre 60.8–89 g
Carbohydrate 321.1–448.4 g
Mediterranean3500 Calorie Mediterranean Diet Meal Plan
On the menu: Chickpea & quinoa rainbow bowl.
Daily ranges: 3496–3504 kcal
Protein 148.5–206.8 g · Fibre 62.7–95.5 g
Carbohydrate 337.7–501.3 g
Vegetarian3500 Calorie Vegetarian Meal Plan
On the menu: Lentil & tomato pasta.
Daily ranges: 3496–3506 kcal
Protein 134.2–195.3 g · Fibre 58.9–97.1 g
Carbohydrate 351.2–539.7 g
Choose a menu around your needs
Muscle gain depends on training, recovery and food intake matched to your body and activity. Protein needs are related to body weight; the 120 g filter is not a personal prescription. Some menus are high in fibre: compare the displayed range with your usual intake and digestive tolerance.
NIH ODS: exercise and athletic performance
These examples are for adults. Children, pregnant or breastfeeding people, and anyone managing a medical condition or an eating disorder need individual advice before changing calorie intake.