Gaining muscle while shedding fat is a popular fitness goal, but reaching both simultaneously demands a strategic approach, particularly with proper nutrition.
A well-balanced meal plan can help fuel muscle growth while keeping calorie intake in check for fat loss.
This article will show you a structured 7-day meal plan designed to help you optimize your gains while shedding unwanted fat.
Let’s dive in and see what your week of muscle-building meals should look like!
7-Day Meal Plan to Build Your Muscle
Building muscle isn't just about lifting weights, it's also about filling your body with the appropriate nutrition and macronutrient balance.
Without proper nutrition, your muscles won't have the nutrients to recover, grow, and become stronger.
By planning your meals, you're more likely to enjoy a well-balanced, nutrient-rich diet that supports your overall health and well-being.
A well-structured meal plan ensures your body gets the proper nutrients at the right time to support muscle growth while minimizing fat gain.
Protein, carbohydrates, healthy fats, vitamins, and minerals are essential nutrients found in food that play a crucial role in muscle growth and development.
Below is a 7-day meal plan designed to optimize your muscle-building journey and reach your fitness goals efficiently
Day 1
- Breakfast: 2 scrambled eggs, 1 slice of whole-wheat toast, 1/4 avocado
- Macronutrients: 330 kcal, 18g protein, 20g carbs, 22g fat
- Snack 1: 1 cup Greek yogurt, 1/2 cup mixed berries, 10 almonds
- Macronutrients: 250 kcal, 20g protein, 30g carbs, 9g fat
- Lunch: 5 oz grilled chicken breast, 1/2 cup quinoa, 1 cup steamed broccoli
- Macronutrients: 450 kcal, 45g protein, 40g carbs, 8g fat
- Snack 2: 1 scoop protein powder, 1 banana, 8 oz almond milk
- Macronutrients: 300 kcal, 30g protein, 40g carbs, 4g fat
- Dinner: 5 oz baked salmon, 1/2 cup roasted sweet potatoes, 1 cup asparagus
- Macronutrients: 520 kcal, 45g protein, 35g carbs, 22g fat
Day 2
- Breakfast: 1/2 cup oatmeal, 1 tbsp chia seeds, 1 banana, 1 tbsp almond butter
- Macronutrients: 420 kcal, 12g protein, 60g carbs, 15g fat
- Snack 1: 2 hard-boiled eggs, 10 walnuts
- Macronutrients: 250 kcal, 16g protein, 5g carbs, 18g fat
- Lunch: 5 oz lean turkey, 1/2 cup brown rice, 1 cup sautéed spinach
- Macronutrients: 460 kcal, 50g protein, 42g carbs, 9g fat
- Snack 2: 1/2 cup cottage cheese, 1 tbsp flax seeds
- Macronutrients: 180 kcal, 18g protein, 10g carbs, 6g fat
- Dinner: 5 oz stir-fried tofu, 1/2 cup brown rice, 1 cup bell peppers
- Macronutrients: 480 kcal, 35g protein, 50g carbs, 14g fat
Day 3
- Breakfast: 3 protein pancakes, 1 tbsp peanut butter
- Macronutrients: 450 kcal, 28g protein, 50g carbs, 12g fat
- Snack 1: 1 oz mixed nuts, 1/2 oz dark chocolate
- Macronutrients: 280 kcal, 10g protein, 15g carbs, 22g fat
- Lunch: 5 oz grilled lean beef, 1 cup roasted vegetables
- Macronutrients: 500 kcal, 50g protein, 40g carbs, 12g fat
- Snack 2: 1 cup Greek yogurt, 1 tsp honey
- Macronutrients: 250 kcal, 20g protein, 25g carbs, 5g fat
- Dinner: 5 oz baked cod, 1/2 cup quinoa, 1 cup roasted zucchini
- Macronutrients: 480 kcal, 45g protein, 40g carbs, 10g fat
Day 4
- Breakfast: 5 scrambled egg whites, 2 slices turkey bacon, 1 slice whole-grain toast
- Macronutrients: 350 kcal, 35g protein, 30g carbs, 8g fat
- Snack 1: 1 smoothie (1 scoop whey protein, 1/2 cup spinach, 8 oz almond milk)
- Macronutrients: 280 kcal, 30g protein, 20g carbs, 5g fat
- Lunch: 5 oz chicken stir-fry, 1/2 cup jasmine rice
- Macronutrients: 450 kcal, 45g protein, 40g carbs, 10g fat
- Snack 2: 15 almonds, 1 protein bar
- Macronutrients: 380 kcal, 25g protein, 30g carbs, 18g fat
- Dinner: 5 oz shrimp stir-fry, 1/2 cup brown rice, 1 cup mixed vegetables
- Macronutrients: 470 kcal, 40g protein, 45g carbs, 8g fat
Day 5
- Breakfast: 1 slice whole-grain toast, 1/4 avocado, 2 poached eggs
- Macronutrients: 350 kcal, 18g protein, 30g carbs, 15g fat
- Snack 1: 1 scoop protein powder, 1 tbsp chia seeds, 8 oz almond milk
- Macronutrients: 300 kcal, 30g protein, 20g carbs, 8g fat
- Lunch: 5 oz lean ground beef, 1/2 cup roasted sweet potatoes
- Macronutrients: 480 kcal, 45g protein, 40g carbs, 12g fat
- Snack 2: 1 cup Greek yogurt, 1/4 cup granola
- Macronutrients: 320 kcal, 25g protein, 35g carbs, 7g fat
- Dinner: 5 oz baked tilapia, 1 cup steamed broccoli
- Macronutrients: 400 kcal, 45g protein, 30g carbs, 6g fat
Day 6
- Breakfast: 3 egg omelet with 1/2 cup spinach and 1 oz feta cheese
- Macronutrients: 380 kcal, 28g protein, 20g carbs, 18g fat
- Snack 1: 1/4 cup pumpkin seeds
- Macronutrients: 180 kcal, 12g protein, 10g carbs, 14g fat
- Lunch: 5 oz chicken breast, 1/2 cup brown rice, 1 cup green beans
- Macronutrients: 450 kcal, 50g protein, 40g carbs, 9g fat
- Snack 2: 1/2 cup cottage cheese, 1/2 sliced apple
- Macronutrients: 200 kcal, 18g protein, 20g carbs, 5g fat
- Dinner: 5 oz grilled salmon, 1 cup mashed cauliflower
- Macronutrients: 500 kcal, 45g protein, 35g carbs, 18g fat
Day 7
- Breakfast: 1 smoothie (1 scoop whey protein, 1/4 cup oats, 1 tbsp peanut butter, 8 oz almond milk)
- Macronutrients: 420 kcal, 35g protein, 40g carbs, 12g fat
- Snack 1: 2 hard-boiled eggs, 10 almonds
- Macronutrients: 250 kcal, 16g protein, 5g carbs, 18g fat
- Lunch: 5 oz turkey burger, 1 whole-wheat bun, 1/2 cup sweet potato fries
- Macronutrients: 520 kcal, 45g protein, 55g carbs, 10g fat
- Snack 2: 1 cup Greek yogurt, 1 tbsp flax seeds
- Macronutrients: 250 kcal, 20g protein, 20g carbs, 6g fat
- Dinner: 5 oz baked chicken thighs, 1 cup roasted vegetables
- Macronutrients: 500 kcal, 45g protein, 40g carbs, 15g fat
Foods You Should Avoid When Consuming This Meal Plan
To maximize the effectiveness of your muscle-building meal plan, you should avoid foods that contribute to excess fat gain, inflammation, and nutrient absorption issues, such as:
- Processed and Fast Foods: These are high in unhealthy fats, sugars, and preservatives, which can slow down muscle growth and fat loss.
- Sugary Drinks: Soda, energy drinks, and sweetened coffee beverages contain empty calories that can lead to fat gain.
- Refined Carbohydrates: White bread, pastries, and other refined grains can cause insulin spikes and promote fat storage.
- Excessive Alcohol: Alcohol can slow down muscle recovery and negatively impact protein synthesis.
- Deep-Fried and Greasy Foods: High in trans fats, these foods contribute to inflammation and poor digestion, making it harder to absorb nutrients.
By focusing on clean, real foods, and avoiding these harmful choices, you’ll set yourself up for success in building muscle and losing fat efficiently.
Also read: 7-Day High Protein Diet Meal Plan
Conclusion
Power up your fitness journey with the right nutrition!
Start this 7-day muscle-building meal plan today and take a step closer to achieving your dream physique.
Find more interesting articles about diet and fitness on the Level Up Your Meals website, precisely on LUM’s blog, and don't forget to share this knowledge with those closest to you!