7 Day Meal Plan For Muscle Gain PDF

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Are you looking for a seven-day meal plan that helps you build muscle and lose fat? Look no further! This easy to follow 7 day meal plan will help you grow more than just your muscles. Add this plan to your weekly routine, along with your regular workout routine, and watch your results skyrocket!

The 7 Day Meal Plan For Muscle Gain is intended to be used for one week as an introduction to and as a way to get off of foods that are hindering your ability to gain muscle. This is a guide for men who are new to weightlifting and bodybuilding, or men who have hit plateaus because their diet does not include enough calories and protein from the right sources.

This 7 day meal plan is designed to help you pack on lean muscle mass. It includes some of my favorite muscle building foods and nutrients, including carbs, proteins, healthy fats and all the essential vitamins and minerals that your body needs. Simply follow this meal plan for the next 7 days and see what happens to your body.

About 7 Day Meal Plan For Muscle Gain PDF

The best way to gain muscle mass is to consume a high protein diet. It’s all about the macronutrients—protein, carbohydrates, and fat—and how they interact with your body.

Protein helps you build muscle because it’s the main constituent of skeletal muscle tissue. It’s also needed for other bodily functions like making enzymes and hormones. Protein is found in many foods including red meat, fish, poultry, dairy products, nuts, seeds and legumes. You don’t need to eat these foods in large quantities to get enough protein for your body’s needs; just make sure you’re getting enough calories each day so that your body can use them all efficiently.

The amount of protein you should eat depends on your weight and activity level. It’s recommended that adults consume 0.8 grams per kilogram of body weight per day (for example if you weigh 70kgs then that would be 56g). This amount may need adjusting depending on how active you are during the day so talk to your doctor if you’re unsure how much protein is right for you!

7 Day Meal Plan For Muscle Gain PDF

This seven-day program is perfect for beginners looking to create a solid foundation for building lean muscle.

You’re probably wondering how this program can help.

It’s simple: the seven-day meal plan is designed to provide the correct amount of protein, carbohydrates and calories for your body at each stage of your training. This means that you won’t feel tired or hungry during your workouts. And since muscle growth takes place in the gym, not at the dinner table, it’s important that you have access to affordable (and delicious) food throughout your day so you can keep up with your workout routine.

This meal plan gives you plenty of variety in terms of what types of foods are included in each meal because variety is key to long term success when it comes to building muscle mass. It also includes recipes for simple but nutritious meals that are easy enough even beginners can cook them without any trouble!

Meal 1: 2 whole eggs, 2 egg whites, oatmeal, 1 tablespoon almond butter, 1 cup unsweetened almond milk

The meal plan you’re about to read will help you gain lean muscle mass if it is followed as directed.

You can modify the meals however you like as long as they fit with your nutritional goals and dietary needs. While we are focusing on choice of foods, there are many other aspects that affect results such as training frequency and intensity, sleep patterns, stress levels, etc.

Meal 2: Post-workout shake

The post-workout shake is one of the most important meals for muscle gain, as it’s when your body needs the most protein. Your body is repairing itself from an intense workout and requires more protein than ever to help repair muscle tissue.

You need to consume at least 1 gram of protein per pound of body weight after a workout. For example, if you weigh 200 pounds, then you should consume 200 grams of protein immediately after your workout (or within 30 minutes).

For this meal plan I recommend that you consume at least 400 grams of carbs and 300 grams of protein daily. You can achieve this by eating 4 large meals or 6 smaller ones (3 meals with two snacks between them).

Meal 3: 6 oz chicken breast, 3 cups brown rice or quinoa, broccoli

Chicken breast and brown rice or quinoa are a great combination. If you’re vegetarian, substitute the chicken with tofu. Broccoli is a good source of protein, fiber, potassium and antioxidants.

Breakfast: Oatmeal with nuts and berries

Lunch: Salad with grilled chicken

Dinner: Tilapia fish tacos

Meal 4: 6 oz canned tuna or chicken, 1 cup brown rice or quinoa, 1/2 cup peas or your favorite green veggie

  • 6 oz canned tuna or chicken
  • 1 cup brown rice or quinoa
  • 1/2 cup peas or your favorite green veggie. All of the above contain the following:
  • Protein – 20g (1/4 protein serving) This is important for building muscle mass and preventing muscle loss. Also, protein aids in repairing damaged muscles after exercise by providing amino acids that facilitate this process. It helps keep you feeling fuller longer. You can easily get enough protein if you eat a variety of foods throughout the day including meats, fish, eggs, dairy products like milk and yogurt as well as beans and lentils to name just a few sources of high quality proteins from food (not supplements). Carbohydrates are not just for energy but also help your body recover from exercise faster by providing glycogen stores which are depleted during exercise sessions such as weight lifting workouts so refueling is essential! Carbs also give us energy stores so we can work out harder before fatigue sets in during training sessions for example; this will help increase our overall performance when it comes time to lift heavy weights at our next session with our trainer 😉 Fats play an integral role in healthy eating habits because they add flavor while helping reduce hunger cravings after eating meals rich in carbs such as pasta dishes without adding too many calories into one’s diet plan which would throw off any progress made towards achieving their goals while still having fun doing it 🙂 A meal should be eaten within 45 minutes post workout because this allows nutrients to reach muscle cells immediately rather than waiting until later on down stream where they may have been broken down before reaching their destination.”

Meal 5: 6 oz salmon fillet or chicken breast, 1 yam or sweet potato, spinach salad

Meal 1:

6 oz. chicken breast or fish fillet, 1 cup of brown rice, 1/2 cup peas or your favorite green veggie

Meal 2:

1 cup cottage cheese, 6-8 ounces of watermelon (about the size of an apple)

  • Tip: For optimal muscle growth, it’s important that you consume between .7 and .8 grams of protein per pound of lean body mass every day. If you’re not sure how much lean body mass you have, use this calculator to determine your ideal target intake.

Meal 6 (optional): 1 scoop protein, handful of nuts (almonds, walnuts), and a piece of fruit

Meal 6 (optional): 1 scoop protein, handful of nuts (almonds, walnuts), and a piece of fruit

If you’re looking to increase your muscle mass, eating six times per day is key. If you are unable to eat all six meals in a day then meal 6 is optional, but I would recommend it as early evening meal because it will help keep your metabolism running throughout the night while you sleep. If not included in this plan, then simply add in another high-protein snack before bedtime so that you can still eat every two-three hours during the day and night.

For those who are having trouble gaining weight or have an extremely fast metabolism—you may want to consider adding an additional snack or two between meals for extra calories throughout the day. You could also have a piece of fruit for dessert if needed!

Planning these meals ahead of time will help save time and reduce stress throughout the week.

Planning these meals ahead of time will help save time and reduce stress throughout the week. One of the biggest benefits to planning your meals in advance is that you won’t have to worry about last minute trips to the grocery store, or last minute cooking or takeout when you get home from work.

It also helps eliminate stress caused by deciding what to eat because it takes much less effort than trying to think of healthy meal ideas every day, especially if you are a busy person who isn’t used to eating healthy. Planning ahead ensures that all your nutritional needs are met throughout each day, so there won’t be any room for excuses like “I didn’t have time!”

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