Muscle-Building Meal Plan: A Simple 7-Day Template
You don't need a different menu every day to build muscle. You need enough calories, enough protein and meals you can repeat. Here is a 7-day template built from 3 breakfasts, 3 lunches and 4 dinners.
Written by Velion Physique. I have been doing nutrition coaching since 2019, alongside my work as a personal trainer with five training licences.
THE 4-WEEK MEAL PLAN
Eat enough to grow – without thinking about it daily
12 recipes, 3 calorie levels, a weekly plan, shopping list and Sunday meal prep. Instant PDF · $12.00
See the plan →The numbers behind the plan
Template for about 75 kg: roughly 2,800 kcal and 150 g protein per day. Lighter or heavier? Scale portions up or down by about 10 % per 7 kg. Exact numbers: calculate your macros.
Your personal targets: the free fitness check gives you calories, protein, fat and carbs for your weight and goal.
Breakfasts (rotate)
- A: baked oats with quark and berries – about 35 g protein
- B: 3 eggs, wholegrain toast, skyr – about 40 g
- C: overnight oats with Greek yoghurt – about 30 g
Lunches (meal prep)
- A: chicken, rice and vegetables – about 45 g
- B: lentil and feta salad with bread – about 30 g
- C: tuna wrap with beans – about 40 g
Dinners
- A: salmon, potatoes, green beans – about 40 g
- B: high-protein pasta – about 45 g
- C: lean beef chilli with rice – about 45 g
- D: tofu stir-fry with noodles – about 30 g
The week
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | A | A | A |
| Tue | B | A | B |
| Wed | C | B | C |
| Thu | A | B | D |
| Fri | B | C | A |
| Sat | C | C | B |
| Sun | A | free | C |
Plus one snack a day (quark, skyr, nuts or a protein bar) to reach about 150 g protein.
How to adjust
- No weight gain after 2 weeks → add about 200 kcal (more rice, oil or a snack).
- Gaining more than 0.5 kg a week → remove one snack.
Ready-made recipes for all of this: High-Protein Cookbook · Beginner basics: eating to build muscle.
General information, not medical or dietary advice. With medical conditions, talk to your doctor before changing your diet.
→ See all high-protein recipes (250+ dishes)
→ Take the Sit Score: how hard is your workday on your body?
→ Free week plan with shopping list
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