Muscle Gain Meal Plan: What to Eat & What to Avoid

Bodybuilding involves strengthening the muscles of the body through weightlifting and proper nutrition. This activity, whether for leisure or competition, is often considered a lifestyle as it encompasses gym time and outside practices. 

To achieve the best results, paying attention to one’s diet is crucial, as consuming the wrong foods can negatively impact bodybuilding progress. This article details what to include and exclude in a muscle gain meal plan.

Foods That Will Help You Gain Muscle 

Achieving lean muscle growth requires a balance of proper nutrition and physical activity. While exercise provides the necessary challenge for the body, insufficient nutrition can hinder progress. 

To support muscle growth, it’s essential to consume high-protein foods, carbohydrates, and fats for energy. To gain lean muscle, prioritize regular exercise and increase daily calorie intake through muscle-building foods.


Salmon is an excellent option for both muscle building and general well-being. A 3-ounce serving of salmon provides approximately 1.5 grams of omega-3 fatty acids, 17 grams of protein, and essential B vitamins. 

Omega-3 fatty acids are crucial in maintaining muscle health and may even enhance muscle growth during exercise programs.

Greek Yogurt

Greek yogurt has almost double the amount of protein compared to regular yogurt. While it can be a nutritious snack anytime, consuming it post-workout or before bedtime may be especially advantageous due to its unique combination of fast and slow-digesting proteins. All in all, it is a great snack to include in your muscle gain meal plan.

Chicken Breast

Chicken breasts are popular among those seeking muscle growth due to their high protein content. A 3-ounce serving of chicken breast contains approximately 26.7 grams of high-quality protein.

In addition to protein, chicken breasts are rich in the B vitamins niacin and B6, particularly beneficial for active individuals. These vitamins support the body’s functioning during physical activity crucial for optimal muscle growth.

Moreover, a higher protein diet, including chicken, may help with fat loss.

Foods To Avoid In A Muscle Gain Meal Plan


Moderate alcohol consumption on occasion is unlikely to affect muscle growth, but excessive drinking can impede muscle development. For example, a small study showed that participants who drank alcohol after exercising had decreased muscle growth rates, even when they consumed protein.

Since alcohol does not offer any nutrient benefits, it’s more beneficial to consume foods rich in nutrients that support muscle growth instead of consuming calories from alcohol.


A typical store-bought bagel contains 400 calories and consists entirely of refined carbohydrates. However, paired with cream cheese, it only offers saturated fat and does not contribute significantly to muscle building. Therefore, you must avoid eating refined carb food products while training for muscle gain.

Fried Foods

Having a meal beforehand is advisable to avoid hunger when engaging in extended gym sessions. It’s best to avoid deep-fried foods as they are slow to digest and can cause stomach discomfort. An upset stomach can affect your workout intensity, hindering your muscle growth progress.

How To Keep Your Muscle Gain Diet On Track With Subscribed Meal Plans?

There are several benefits of subscribing to a monthly muscle gain meal plan, including:

  • Tailored nutrition: A customised meal plan considers your individual needs, food preferences, and fitness goals, ensuring that you get the proper nutrients in the right amounts to support muscle gain.

  • Convenience: The meal plan eliminates the need to plan and prepare meals on your own, saving you time and effort. All the meals are designed, portioned and delivered to your doorstep.

  • Improved results: By following a structured meal plan, you can be confident that you are consuming the right balance of macronutrients and micronutrients to support muscle growth and recovery, which can lead to improved results in the gym.

  • Better nutrition: A meal plan helps ensure you eat a balanced and nutritious diet, avoiding processed and junk foods that can hinder muscle gain.

  • Accountability: A meal plan makes sticking to your nutrition goals easier and helps eliminate temptation or unhealthy food choices.

  • Reduced stress: Meal plans take the guesswork out of meal planning and preparation, allowing you to focus on your training.

Final Words

The combination of exercise and nutrition is crucial for building muscle mass. Incorporating high-protein foods like salmon, dairy, and chicken into your diet is essential to support muscle gain. Additionally, subscribing to a monthly meal plan can provide structure and ensure you consume the right balance of nutrients. 

Salem Neil
the authorSalem Neil