7-Day Muscle Building Diet Plan

7 Day Muscle Building Diet Plan

Lean Mean Muscle Time

Most of struggle with trying to gain lean muscle mass because the fat gain also tends to come hand-in-hand.  It’s a totally undesirable place to be in but the truth is that all it requires is a bit of strategy and a bit of patience.

By now we all know that getting more muscle also helps boost metabolism since once you’ve gained that muscle it burns more calories to move all that muscle (which is heavier than carrying the fat around).  With that said, what you have to swallow (no pun intended) is extra calories so your body can form that muscle in the first place. In other words, you cannot be in calorie deficit and build muscle mass, and in fact when you are in calorie deficit your body could potentially turn to burning muscle for the extra calories to protect your organs.

So how the heck do we overcome all of this? Do we need a nutritionist, a personal trainer, and a kinesiologist to measure every single portion, to train us hard but not too hard, to measure and calculate all our energy expenditures?  Screw that!

What is requires is a smart nutrition plan full of whole foods focusing in on lean proteins and veggies as much as possible.  In other words, make every calorie count.  Flavor is key to sustainability of a healthy eating plan but with that in mind just make sure your foods are heavy on the vitamins and minerals rather than the empty carbs that come with almost all processed foods.

With that principal in mind let’s look at a lean mean 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: grilled salmon or tuna with a 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, onions, snap peas, carrots
  • 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 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: wild black rice with lean beef and green beans plus broccoli
  • Evening Snack: hummus and celery

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 and side of veggies
  • Evening Snack: bowl of fresh cut pineapple and blueberries

Saturday

  • Breakfast: protein pancakes 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: skewered chicken,onions, green pepper plus a strawberry feta salad
  • Evening Snack: chocolate chip protein cookies

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!

In addition to this, I’d like to challenge you to take it one step further and grab my recent release of the Intense Fat Loss Workout Plan where I have created a full 7 day/week intense fat burning workout routine and workout log to help you get totally ripped.  Do it now as I have a time-limited discount where you can use Promo Code “intense40” to get an additional 40% off this full package.  I’ll also offer a full money back guarantee so if you don’t get the results you want then you’ll have nothing to lose but some belly fat.

Intense Fat Loss Workout Plan

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


2 Comments

  1. Do you have the portion sizes for the above menu?

    Reply
    • Hey Erin, I like to have you experiment with portion sizes to see how your body responds, but one rule of thumb that is always good is to use the size of your fist as the portion size to start off with.

      Reply

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