Diet Plan To Gain Muscle

Amazing diet Plan To Gain Muscle For 6 Different Meals

Nutrition is one of the most important parts of muscle building. Therefore, no matter how intense your workout is or how heavy you lift, if you do not consume optimal amounts of nutrients, you will not gain muscle as per your desired goals.

If you are not getting your desired results even after hitting hard in the gym, then the problem most likely is your diet and lifestyle.

The best way to gain muscle is to start following a healthy diet plan to gain muscle and improve your lifestyle. Because muscle gaining requires you to pay attention to the three basics of muscle building, that are – proper diet, proper rest and intense workout. So, your body needs proper care and nourishment for growth.

Therefore, A specialized diet plan to gain muscle is all you need to achieve your body goals.


Importance of a Diet plan to gain muscle


Your body burns a lot of calories when you workout, therefore your body needs a large amount of good calories on a good workout day. 

A nutritious diet plan to gain muscle is a must for avoiding calorie deficit along with muscle gain. As calorie deficit can impact your sleep also and proper sleep is important for the recovery of your tissues or muscles and also for enhancing your gains. Let’s know more about what is the need of a diet plan to gain muscle :

  • Helps you in getting the appropriate gains according to your goals.
  • Boosts your performance in the gym or during the workout.
  • Enhances the quality of your sleep for better recovery.
  • Helps to repair the damaged muscles and tissues.
  • Production of the insulin hormone and human growth hormone.
  • Maintains an optimum level of energy in your body for routine activities.


Ideal Diet Plan To Gain Muscle


An ideal diet plan to gain muscle includes the food items that fulfill your body’s nutrition requirements to help you achieve your muscle goals.

Your diet plan to gain muscle should be rich in protein with the right amounts of vitamins and minerals, fats, carbohydrates and should be personalized according to your body type.

When you start following a good diet, it enhances the intensity and effectiveness of your workout. You will feel the growth in your muscles and an increase in your strength. It will ultimately help you in gaining muscles according to your desired results.

You should base your diet plan to gain muscle on a balance of three macronutrients, that are – proteins, carbohydrates and fats.

5 major components for weight loss diet

1. Proteins :

Protein plays the most important role in gaining muscle. It helps in the production of hormones like insulin and human growth hormone that directly contributes to the growth of your muscles.

Proteins consist of amino acids which our body uses for repairing the tissues, muscles, bones and skin.

Therefore, There should be enough protein in your diet plan to gain muscle for the best and quick results.

Some good sources of proteins are –

  • Chicken (thighs and breast especially)
  • Fish
  • Dairy products  
  • Lean red meat
  • Nuts and seeds
  • Legumes and beans


2. Carbohydrates :

Carbs are biomolecules that consist of the atoms of oxygen (O), carbon (C.) and hydrogen (H). Carbohydrates are the main source of our energy and it also fulfills our daily need of calories.

A good diet plan to gain muscle should be rich in carbs, because it will give you enough energy to perform better in your workout. Thus, your diet should contain right amount of carbohydrates for better results.

Following are some great sources of carbs to boost up your energy –

  • Rice
  • Whole grains
  • Oatmeal 
  • Oranges 
  • Bananas
  • Potatoes
  • Green leafy vegetables


3. Fats –

Fats play an essential role for our  body. Because consumption of fats in  the right amount and the right form can help in maintaining the storage form of energy in the body. They also help in storing vitamins and producing various hormones.

There  should be an appropriate amount of fats in your diet plan to gain muscle.

Sources of healthy fats are –

  • Olive oil
  • Mustard oil
  • Avocadoes
  • Nuts and seeds 


According to a few studies, you should consume the following percentages of macronutrients if you are looking to gain muscle –

55-60% of calories through carbohydrates.

20-30% of calories through proteins.

15-20% of calories through fats.


Food Items To Add In Your Diet Plan to Gain Muscle

Healthy food items and dishes to include in your diet plan to gain muscle. 

Breakfast  : 

  • Greek yogurt
  • Scrambled eggs
  • Buttered brown bread toast
  • Stir-fried veggies
  • Smoked salmon
  • Chia seed with coconut milk
  • Brazil nuts
  • Cherry tomatoes 
  • Peanut butter toast


  • Brown rice
  • Whole wheat chapatis 
  • Grilled Chicken breast
  • Avocado and tomato sandwich
  • Rice cakes
  • Green beans
  • Roasted potatoes
  • Black beans
  • Spinach with strawberries and almonds
  • Baked sweet potato

Dinner  :

  • Mushrooms 
  • Grilled fish
  • Asparagus
  • Rice cakes
  • Mixed green salad
  • Stir-fried veggies
  • Lean chicken
  • Baked potatoes
  • Whole wheat chapatis
  • Chicken curry
  • Broiled fish
  • Brown rice

Snacks  : 

  • Whey protein powder with skimmed milk
  • Boiled eggs
  • Nuts 
  • Chicken breast
  • Bananas 
  • Peanut butter
  • Greek yogurt with fruits
  • Berries
  • Apples 
  • Egg white omelette
  • Protein shake with almonds
  • Vegetable smoothie
  • Dark chocolate 

Pre workout :

  • Whey protein
  • Egg whites
  • Bananas 
  • Nuts 
  • Tuna
  • Coffee
  • Pre workout supplements (recommended by your trainer)

Post workout  :

  • Salmon
  • Sweet potato
  • Grilled chicken
  • Steamed chicken
  • Tofu
  • Oatmeal
  • Whey protein with skimmed milk
  • Bananas with peanut butter
  • Beans 

The above mentioned food items are equipped with all the necessary nutrients for your body. Adding these food items to your diet plan to gain muscle will definitely give you overwhelming results.

A diet plan consisting of these food items will not only help you with muscle gain, moreover it will increase your strength along with improving your overall health and lifestyle. 

Number of meals in a single day to gain muscle

Now the question arises that what should be the right number of meals one should take to promote muscle growth. There are still various discussions going on about the number of meals a person should take to gain muscle.

But, according to several reviews, one must eat at least 5 to 6 meals in a single day to gain muscle. Consuming 5 to 6 meals in a single day will prevent you from muscle loss and maintain the right amount of energy in your body along with promoting muscle gain. 

General Tips To Gain Muscle 

A good diet, workout and rest altogether can help you to gain muscle. When you follow a diet plan to gain weight and properly follow it up with the right workout and rest, you start getting results.

There are some general tips that can boost up the effects of your workout and make your diet plan to gain muscle more effective –

  • Take proper protein rich pre-workout and post-workout meals. 
  • Try eating healthy food every three hours.
  • Plan your target number of repetitions, as a result it will promote muscle gain.
  • Consult a nutritionist/dietitian to help you with nutritional guidance and tell you about your daily calorie requirements.
  • Choose the right weights according to your body. Because choosing the right weight will protect injury and allow your muscles to grow.
  • Eat protein with every meal to promote muscle gain.
  • Add fruits and vegetables to every meal.
  • Drink more water to enhance muscle recovery.
  • Sleep for 7 to 8 hours daily because It will also help you in recovery and more growth.
  • Eat healthy snacks in order to fulfill your snack cravings.


Nowadays, a muscular body is considered as the biggest sign of masculinity, therefore it is important for each one of us to gain some muscles and change our looks entirely.

Although what matters the most is how we see ourselves, building up muscles will boost up your self-esteem and confidence. 

As we have discussed in this blog, following a healthy diet plan is the best way to build up muscles and stay fit.  It will help you in gaining muscles appropriately and promote a healthy lifestyle as the diet plan to gain muscle ensures an overall development of your health, fitness and spirit.

Consult a dietitian/nutritionist and fitness trainer for more help and guidance. Because It will assist you in living a healthy lifestyle from today itself.

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