Muscle Building Diet Plan

muscle building diet plan

Muscle Building Diet Plan

Making serious gains in muscle mass requires a serious muscle building diet plan. In fact, it’s estimated that you need to eat approximately one gram of protein for every pound of body weight in order to keep making gains!

So if you want to do it right, listen up! I’ve got a killer, easy-to-follow diet plan specifically designed for building muscle. And I’ve kept it pretty simple, staying as close to a whole foods diet perspective. This is a good idea when it comes to healthy diet plans, as a whole foods diet contains fewer preservatives and foods that are less processed, meaning you’ll pack more nutritional value into every bite!

So here’s my muscle building diet plan to keep you going all week!

7-Day Muscle Building Diet Plan

This diet plan is designed to last you the whole week! All you need to invest in is a high quality protein supplement for your shakes (add 1 scoop per shake). I recommend one of the 3 following options:

Monday

  • Breakfast: protein shake with 1 banana & ¼ cup of oats
  • Mid-Morning Snack: slice of whole grain toast with all-natural peanut butter
  • Lunch: spring mix salad with 1 grilled chicken breast and avocado
  • Mid-Afternoon Snack: cottage cheese with fresh fruit
  • Dinner: whole grain pasta with chicken or fish and side of veggies
  • Evening Snack: mixed nuts and fresh fruit

Tuesday

  • Breakfast: protein shake with ½ cup of berries & ¼ cup of oats
  • Mid-Morning Snack: slice of whole grain toast with all-natural almond butter
  • Lunch: spinach salad with 2 hard-boiled eggs and avocado
  • Mid-Afternoon Snack: baby carrots and hummus
  • Dinner: whole grain rice with chicken or lean beef and side of veggies
  • Evening Snack: apple with low-fat cheese and whole grain crackers

Wednesday

  • Breakfast: protein shake with 1 banana & ¼ cup of oats
  • Mid-Morning Snack: slice of whole grain toast with all-natural peanut butter
  • Lunch: spring mix salad with 1 small can of flavored tuna
  • Mid-Afternoon Snack: mixed nuts and seeds
  • Dinner: quinoa with grilled chicken breast or prawns and side of veggies
  • Evening Snack: cottage cheese and fresh fruit

Thursday

  • Breakfast: protein shake with ½ cup of berries & ¼ cup of oats
  • Mid-Morning Snack: slice of whole grain toast with all-natural almond butter
  • Lunch: spinach salad with 2 hard-boiled eggs and avocado
  • Mid-Afternoon Snack: baby carrots and hummus
  • Dinner: whole grain rice with chicken or lean beef and side of veggies
  • Evening Snack: whole grain pasta with chicken or fish and side of veggies

Friday

  • Breakfast: protein shake with 1 banana & ¼ cup of oats
  • Mid-Morning Snack: slice of whole grain toast with all-natural peanut butter
  • Lunch: spring mix salad with 1 grilled chicken breast
  • Mid-Afternoon Snack: mixed nuts and fresh fruit
  • Dinner: quinoa with grilled chicken breast or prawns and side of veggies
  • Evening Snack: cottage cheese with apple slices

Saturday

  • Breakfast: protein pancakes (check out my recipe here!) with blueberries and all-natural maple syrup
  • Mid-Morning Snack: protein shake of your choice
  • Lunch: tuna sandwich with whole grain bread
  • Mid-Afternoon Snack: mixed nuts and fresh fruit
  • Dinner: meal of your choice – this is your cheat meal for the week!
  • Evening Snack: cottage cheese with apple slices

Sunday

  • Breakfast: 3-egg omelet with veggies and low-fat cheese
  • Mid-Morning Snack: protein shake of your choice
  • Lunch: grilled chicken sandwich with whole grain bread
  • Mid-Afternoon Snack: humus with carrots
  • Dinner: quinoa with grilled chicken breast or prawns and side of veggies
  • Evening Snack: chocolate chip protein cookies (check out my recipe here!)

This is a pretty easy diet plan to follow, and trust me, it totally builds muscle! And the weekend should help you mix it up a bit and not get to bored. As for portions, it’s really best if you base it on your own goals and energy expenditure through the week. If you work out a lot, then you need to eat a lot!

Have any questions or feedback about my Muscle Building Diet Plan? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


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