Muscle-Building Meal Plans: 3 Daily Plans and 25 High-Protein Recipes

Knowing what to eat for muscle is one thing; putting it on a plate every day is another. This page turns the guidelines from power foods for building muscle into three ready-made daily meal plans at different calorie levels, a simple portion-size guide, and 25 quick high-protein recipes.

Plan 1: about 2,000 calories, 150 g protein

For a lighter lifter (around 60–70 kg / 130–155 lb) or anyone gaining slowly.

Meal	What to eat
Breakfast	Vegetable omelette (1 whole egg + 3 egg whites, 1 cup mixed vegetables), 1 slice wholegrain toast
Snack	200 g Greek yogurt with 1 cup berries
Lunch	150 g chicken breast, large salad with olive oil dressing, 1 wholegrain wrap
Snack	1 apple and 20 g almonds
Dinner	170 g baked salmon, 1 cup brown rice, 1 cup steamed broccoli

Plan 2: about 2,700 calories, 180 g protein

For a mid-sized lifter (around 75–85 kg / 165–185 lb).

Meal	What to eat
Breakfast	80 g oats cooked in milk, 1 banana, 1 tbsp peanut butter, 200 g cottage cheese
Snack	Protein shake (1 scoop whey in milk), 1 piece of fruit
Lunch	200 g chicken breast, 2 cups cooked pasta with tomato sauce and vegetables
Snack	1 can tuna, 2 rice cakes, 1–2 cups raw vegetables
Dinner	200 g lean beef or fish, 1 large baked potato, 1 cup vegetables, side salad with olive oil
Before bed	200 g Greek yogurt

Plan 3: about 3,300 calories, 200 g protein

For a larger lifter (90 kg+ / 200 lb+) or a hard-training athlete.

Meal	What to eat
Breakfast	Breakfast burrito: 2 whole eggs + 3 egg whites, peppers, onions and salsa in 2 wholegrain tortillas; 1 cup berries
Snack	Protein shake with 1 banana and 40 g oats blended in
Lunch	Salmon burger on a wholegrain bun, 1 cup sweet potato wedges, side salad
Snack	Turkey and cheese sandwich on wholegrain bread, 1 piece of fruit, 30 g mixed nuts
Dinner	200 g chicken, 2 cups cooked rice, 1 cup beans, 1 cup vegetables, 1 tbsp olive oil
Before bed	250 g cottage cheese with a spoon of honey

Vegetarian? Swap meat and fish for tofu, tempeh, seitan, lentils, beans, eggs and dairy, and consider a plant protein powder.

Portion sizes without a scale

Food	Amount	Looks like
Meat or fish	85–100 g (3–3.5 oz)	A deck of cards or your palm
Cheese	30 g (1 oz)	Four dice or your thumb
Cooked rice or pasta	1 cup	A tennis ball or your fist
Potato	1 medium	A computer mouse
Peanut butter	2 tbsp	A ping-pong ball
Bagel	1 medium	A hockey puck
Oil or butter	1 tsp	A fingertip

Meal prep tips

• Cook protein in bulk: bake a tray of chicken breasts or brown a big pan of lean mince twice a week.
• Batch your carbs: a large pot of rice, a tray of roasted potatoes, a bag of oats portioned out.
• Keep easy fallbacks: tinned tuna and salmon, eggs, Greek yogurt, frozen vegetables and microwave rice.
• Store safely: cool cooked food quickly and keep it in the fridge for up to 3–4 days, or freeze portions.

Muscle-Building Recipes

You don’t have to be a gourmet chef to cook nutritional meals that can complement your body-building program.

Cooking can be a great way to gain control of your eating and pick what you put into your foods like salt and fat. Meals can be as simple or as complicated as you like. Here are a few recipes to get you started.

Cereal Casserole

Your favorite cereal
Skim milk
Honey
1 cup yogurt

• Fill half the bowl with cereal.
• Add milk until it reaches the top of the cereal.
• Add yogurt. Top with more cereal.
• Add more milk. Drizzle with honey.

Protein Pancakes

1 cup of Oatmeal
11 egg whites
1 whole egg
1 packet of sugar free Jello any flavor

• Stir all ingredients together in a mixing bowl.
• Drizzle onto hot non-stick fry pan.

Tuna or Salmon Patties

1 can tuna or salmon
1 onion
1 tablespoon of salt
1 teaspoon of pepper
1 teaspoon of parsley
1 whole egg
3 medium potatoes, boiled and mashed

• Mix potatoes, tuna, onions, salt, pepper and parsley.
• Shape into patties.
• Fry in olive oil until brown and heated on both sides.

Spicy Chicken Ole

8 ounces chicken breast cut into chunks
1 can diced tomatoes or 2 medium fresh tomatoes diced
1 can spicy chili hot beans
1 medium onion chopped

• Sauté chicken breast and onions in some olive oil in a frying pan.
• Stir in tomatoes and chili beans. Cook uncovered for ten minutes.
• Sprinkle with low-fat shredded Cheddar cheese.

Lightning Fast Fajitas

1 lb. flank steak cut in strips or small pieces
1 large green pepper, cut in strips
1 red pepper, cut in strips
1 medium yellow onion, cut in strips
3 cloves pressed garlic
1 tsp chili powder
Lemon juice
Fresh ground pepper to taste

• Sauté garlic in a bit of lemon juice for 1 minute in large wok or skillet.
• Add beef and chili powder and cook until beef is cooked near to the temperature you desire.
• Add peppers and onions and cook until vegetables are mostly soft, raising the heat for a short time if you like the vegetables slightly charred.
• Spoon into whole wheat tortillas.
• Top with salsa or fat-free sour cream if desired.

Chicken Cacciatore

2 lbs boneless skinless chicken breast
1 28 oz can crushed tomato
1 chopped onion
1 chopped green pepper
3 pressed garlic cloves
1 tsp. thyme
1 tsp. salt
1 tsp. oregano
1 tbsp. parsley
Dash of pepper
Cooking spray

• Spray pan with cooking spray and heat. Brown chicken and set aside.
• Add chopped onion, green pepper and garlic.
• Cook until the onion is tender; about 5 minutes.
• Add crushed tomatoes, parsley, oregano, thyme, salt and pepper.
• Cook over low for 15 minutes; stirring occasionally. Add browned chicken, cover and cook on low for 45 minutes.
• Uncover and cook an additional 15 minutes. Serve. Top on whole wheat pasta or brown rice if desired.

Pan Broiled Fish

1 lb. Fish filets
One 14 oz. Can diced tomatoes w/ basil, garlic & oregano

• Arrange fish filets in a single layer in skillet.
• Cover with tomatoes and liquid.
• Cover and cook over medium heat for 10-20 minutes, or until the fish easily flakes with a fork.
• Serve plain or over brown rice.

Broiled Fish Dijon

6 fish filets
1 lbs small zucchini, cut lengthwise into halves
1 cup lemon juice
2 tbsp. low-calorie Dijon mustard
1 clove garlic, minced or pressed
2 tbsp. drained capers
Paprika to taste

• Rinse fish and pat dry. In a separate bowl, stir together mustard and garlic.
• Arrange fish and zucchini in a single layer in a large pan.
• Drizzle with lemon juice. Broil on top rack for 5 minutes.
• Turn fish over, spread with mustard/garlic mixture.
• Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked.
• Sprinkle with paprika and capers. Serve. 6 servings

Stuffed Chicken Breasts

1 chopped onion
1 pkg. frozen spinach, thawed and dried
1 egg lightly beaten
8 oz. low fat ricotta cheese
Salt & pepper to taste
4 boneless, skinless chicken breasts, slice in half and flattened

• Combine the onion, spinach, egg, and cheese mixture in a bowl.
• Put a dollop of the mixture into each chicken breast.
• Tie the chicken breasts together with butchers twine, or put toothpicks through them.
• Bake at 350 degrees for 30-35 minutes.
• Optional: Garnish with lemon slices.

Ground Turkey Breast Sauce

1 lb. ground turkey or beef
1 chopped onion
1 cup chopped portabella mushrooms
1 tsp allspice
1 tsp red pepper flakes
Salt & pepper to taste
1 jar spaghetti sauce

• Brown the meat with the red pepper flakes.
• Add the chopped onion and mushrooms.
• Put the all spice, salt and pepper in.
• Pour the spaghetti sauce in.
• Serve over your favorite type of noodle.

Lemon Pepper Tuna

1 can tuna
Lemon Pepper Seasoning

• Spray a fry pan with no calorie non-stick cooking spray.
• Add tuna and sprinkle with seasoning.
• Cook tuna to desired doneness.
• Eat plain or on a bed of pasta. This is also good cold.

Worcestershire Tuna

1 can tuna
Worcestershire Sauce
No-Fat or Low-Fat Cheese (optional)

• Spray a fry pan with no calorie non-stick cooking spray.
• Add tuna with an amount of Worcestershire Sauce that you like.
• Cook to desired texture.
• Add cheese if you like and let it melt after turning the burner off.
• You can eat this on some whole-wheat bread, plain, or over some brown rice.

Chicken, Rice and Beans

Cooked Shredded Chicken Breast
1 cup cooked brown rice
1 can red beans
2 tbsp. barbeque sauce

• In large bowl or Tupperware, combine rice, beans, and chicken.
• Add barbeque sauce and stir together until well-coated.

Egg Salad Sandwich

3-4 boiled egg whites (may keep 1-2 yolks)
2 tbsp. low fat mayonnaise
1 tbsp. yellow mustard
Ground black pepper
2 slices 100% whole wheat bread
Shredded lettuce or spinach leaves
1 can tuna (optional for more protein, or just use more egg whites.

• Chop egg whites and add to medium bowl.
• Add mayo, mustard, black pepper, and tuna.
• Mix well and spread over bread.
• Top with lettuce or spinach leaves and second slice of bread.

Tuna Casserole

3-4 cups cooked pasta
1-2 cans tuna (drained)
1 cup low fat cottage cheese (drained)
1 cup shredded low fat cheddar cheese
2 tbsp. low fat mayo
Ground black pepper
1 cup canned peas (rinsed & drained)

• In medium bowl, combine all ingredients and stir until well-mixed.
• Microwave for approximately 1 minute when ready to serve.

Fiery Chicken Deluxe

8 oz chicken breast
Tabasco sauce (or other favorite hot sauce)
2 tsp cayenne pepper
2 tsp crushed, dried jalapeno peppers
2 pinch of salt
1 tbsp Cajun rub/spices
1 cup of frozen green beans
5 oz red potatoes

• Combine the hot sauce, cayenne pepper, salt with chicken in a container and really roll the chicken breast around in the mix, then let it sit in the refrigerator for 3 – 10 hours (the longer, the juicier it will be)
• This works best with a Foreman-style grill. Pre-heat, then slap the chicken on and cook for 7 minutes
• While the chicken is cooking, stab the red potatoes and cook in the microwave for 4 ½ minutes or until soft in the middle
• Take the potatoes out, and put the green beans in for 2 – 3 minutes
• Smash the potatoes and sprinkle on a pinch of salt and the crushed jalapeno peppers
• Sprinkle the other pinch of salt on the green beans

Grilled Chicken Asparagus Rolls

1 chicken breast
2 asparagus sticks
2 slices of low fat turkey bacon
1 tsp Dijon mustard
1 tbsp honey
Salt and pepper to taste

• Once the chicken breast is washed trim the fat from it.
• Cut chicken into two to four thin slices, depending on how thick you would like your roll to be.
• Put chicken slices in the container; add the salt and pepper, mustard and honey.
• Let it marinate for 25 minutes.
• Give the asparagus a quick wash.
• Snap off tough ends of asparagus and remove scales with vegetable peeler.
• Place one slice of turkey bacon on each slice of chicken breast.
• Place one asparagus stick on the top and start rolling it.
• Once the roll is ready, use a couple of wooden picks to secure the turkey bacon – ensure the picks are placed in such a way the chicken meat maintains its shape around the roll.
• You can grill rolls than for seven minutes on the electric grill at 375 degrees, or bake them for 25 minutes at 375 degrees.

Three Minute Scallops

1 cup dry white wine
2 cloves garlic, minced
1 tsp. Dried parsley
Juice of 1 lemon
1 lb. Fresh bay scallops, rinsed and patted dry.

• Heat wine in a medium skillet over medium heat.
• Add garlic and sauté 1 minute.
• Add parsley and lemon juice. Cover and cook 1 minute.
• Add scallops and cook 1 minute or until scallops turn from translucent to opaque.
• Makes 2-3 servings

Garlic Roasted Vegetables

6 carrots, peeled and quartered
6 parsnips, peeled and quartered
6 shallots, peeled and halved
2 medium onions, peeled and cut into 6-8 wedges
1 large garlic bulb, broken into cloves and peeled
1 tbsp. dried rosemary, or 3 tbsp. fresh, chopped
1 tbsp. dried thyme, or 3 tbsp. fresh
4 tbsp. olive oil

• In the Oven: Preheat oven to 400 F.
• Combine all the vegetables in roasting pan, drizzle with oil and stir to coat.
• Roast for about 1 hour 20 minutes or until tender. Salt and pepper to taste.
• On the Grill: Turn barbecue to medium.
• Combine all the vegetables into a tinfoil bag, drizzle with olive oil and stir to coat.
• Roast for about 30 minutes or until tender. Salt and pepper to taste.
• Great with meat, chicken and fish.

Chicken Salad Roll-ups

1 lb. boneless, skinless chicken, cooked
2 tbsp. sunflower seeds
2 tbsp. dried fruit bits
1/8 cup celery, diced
1/3 cup nonfat yogurt
Fresh Leaf Lettuce

• Dice chicken, and place in mixing bowl.
• Combine with sunflower seeds, fruit bits, celery, and yogurt.
• Spread a little chicken mixture on lettuce leaf and roll up tightly.
• Repeat until mixture is used up.
• Serve immediately, or wrap roll-ups in plastic wrap for later use.
• Makes two servings

Fish in Foil

1 lb. halibut, cut in two pieces
1 tomato, chopped
1 green onion, chopped
4 small zucchini, julienne
1 carrot, julienne
1 cup dry white wine
1 tsp. each fresh dill and parsley
Dash of freshly ground pepper

• Preheat oven to 400 degrees.
• Cut two 12 in. square pieces of foil.
• Place a piece of fish on each square of foil.
• Top each piece of fish with tomato, green onion, zucchini, and carrot.
• Sprinkle each with wine, herbs, and pepper.
• Fold foil edges together, sealing with a pleat.
• Bake for 15 minutes.
• Makes two servings

Muscle Building Shake

1 cup ice cubes
1 cup egg whites
1 cup vanilla soy milk
1 cup frozen strawberries
1 banana
1 cup cranberry juice

• Put all ingredients in a blender and blend on high for 30 seconds. Drink.

Workout Energy Salad

1 cup lettuce, torn into bite-sized pieces
1/3 cup spinach, torn into bite-sized pieces
1/3 cucumber, peeled and sliced
1/3 tomato, sliced
1 cup sprouts
1/3 cup shredded carrots
1/3 cup sliced mushrooms
1/3 avocado, cubed
1 tbsp raw sunflower seeds
1 tbsp olive oil
2 tsp lemon juice

• Dash each of thyme, parsley, basil
• In a medium-sized salad bowl, combine lettuce, spinach, cucumber, tomato, sprouts, carrots, mushrooms, avocado, and sunflower seeds.
• In a screw-top jar, mix olive oil with lemon juice and herbs.
• Shake vigorously, and pour over salad.

Muscle Density Broccoli Salad

1 pound cooked steak, cut in strips
1 cup broccoli, cooked and chopped
1 cup green beans, cooked and cut
1 stalk celery, sliced
1 cup mushrooms, sliced
1 green onion, sliced
1 tbsp red wine vinegar
1 tbsp lemon juice
1 cup nonfat yogurt
1 tsp mustard
1 tsp ground pepper
1 head of lettuce
1 tomato, sliced
Fresh parsley

• In large salad bowl, combine steak, broccoli, green beans, celery, mushrooms, and onion.
• In a screw-top jar, combine the vinegar, lemon juice, yogurt, mustard, and pepper, and shake until thoroughly mixed for the salad dressing.
• Arrange salad on a bed of lettuce leaves.
• Garnish with tomato slices and parsley

Protein Smoothie

1 cup fat free milk
1 cup fat free vanilla yogurt
1/3 cup frozen blueberries
1 cup frozen cherries
1 cup Egg Beaters
1 Banana

• Toss all of the ingredients into a blender and blend until smooth.

Nutrition is very important when you are trying to build up muscle mass. You don’t necessarily have to be dieting, but you do have to be conscious about what you are putting into your body so that you can maximize your workouts.

Frequently asked questions

Do I have to eat 6 meals a day to build muscle?

No. Total daily protein and calories matter most. Three to six meals all work; pick what fits your schedule.

How do I adjust if I’m not gaining weight?

Add about 200 calories a day (for example an extra portion of rice and a tablespoon of olive oil) and reassess after two weeks.

Can I use these plans to lose fat?

Yes. Choose a plan below your maintenance calories and keep protein high. Our Calorie Calculator will give you a target.

Related: power foods for muscle, beginner bodybuilding workout plan and bodybuilding supplements.

This article is for general information and isn’t a substitute for advice from your doctor or another qualified health professional. Check with them before starting a new exercise or eating plan, especially if you have a health condition, are pregnant or take medication.