Building muscle isn’t all about working out. Maintaining a healthy meal plan is integral to fitness– whether you want to lose or gain weight. 

Without proper nutrition, your body doesn’t have what it needs to gain muscle. While strength training will break down muscles, healthy food builds them back.

Thus, your food choices are critical. While fast food may be an easy pit stop on your way back from the gym, it’ll only undermine your workout. If you fill your body with enough proteins and nutrients, you’ll feel – and look – healthy in no time. 

Of course, meal prep isn’t easy. Counting calories and planning meals can take as much time as your exercise. That’s why we compiled the best meal prep ideas for muscle gain. Through these combinations, we aim to fuel your body with all the nutrients it needs.

Meal Prep Ideas For Muscle Gain

Muscle Gain Food Plan

Every great athlete needs a meal plan. Whether you’re a runner, swimmer, or skier, you can maximize your workout with proper nutrition. 

Meal plans for muscle gain must meet your body’s specific needs. For growth, we recommend high-protein meals that meet your daily calories. 

A diet must contain a blend of proteins, healthy fats, carbohydrates, and vitamins and minerals. While meeting all these needs may sound intimidating, it’s easier than you think.

Below, we’ll list the best foods for muscle growth and a few meal prep ideas to keep your protein intake high. We hope to kickstart a few meal prep ideas.

Chicken Breast

Chicken breast tops many of the muscle-building lists. This meat is high in protein, serving as a tremendous boost for muscle growth. Every 3 ounces of chicken breast contains 26.7 grams of protein. 

Consider the following chicken-based meal options:

  • Pesto Chicken Sandwich
  • Corn Chowder with Chicken
  • Chicken Pot Pie and Noodles
  • Chicken Piccata 


Salmon is another excellent way of complementing your muscle growth. While this food may feel light, every 3 ounces contain 17 grams of protein, several B vitamins, and omega-3 acids. 

A few great meal options include: 

  • Smoked Salmon
  • Salmon Tacos
  • Salmon & Rice Cakes 
  • Salmon Kale Wraps


Believe it or not, an egg is an excellent source of protein. A single egg contains 6 to 7 grams of protein. With a few breakfast eggs, you’ll have enough protein to amplify your workouts. They also contain healthy cholesterol, which serves as a terrific boost for muscle growth.

While eggs are easy, eating them plain can quickly lead to burn-out. These meal ideas can help shake up your egg routine. 

  • Egg Wraps
  • Egg and Black Bean Quesadilla
  • Asparagus Omelette
  • Sweet Potatoes and Poached Eggs

Protein Powder

As you know, protein powders act as some of the body’s most fruitful allies. If you pair your exercise with the right supplement, you’ll see changes in no time.

Ultimate Nutrition offers a wide array of protein powders targeting muscle growth. Our CREA MAX utilizes Creatine to stimulate your muscles, while our Post Gold has all the BCAA’s and Beta-Alanine to stay fit. 

You won’t have to force yourself through the flavor. Our protein shakes promise delicious flavor and all the boost you need. 

Lean Beef

Lean beef is an excellent choice if you’re looking for muscle gain. Beyond protein, lean beef provides B vitamins, minerals, and creatine. 

Not only can beef fuel your workout, but it’s also an excellent detail for many dishes: highly adaptable based on your meal leans. A few options include:

  • Baked Spaghetti Squash with Beef and Veggies
  • Stuffed Peppers
  • Cabbage Rolls
  • Asian Lettuce Wraps 

Greek Yogurt

Eating greek yogurt is a great way to support your body. One gram of 2% yogurt can aid the body with up to 20 grams of protein and ample portions of calcium, and Vitamin D. Dairy contains both whey protein and casein protein, which help support lean muscle mass.

Greek yogurt doesn’t just have to be eaten on its own. Pairing yogurt with other healthy foods can further maximize your meal plan. 

  • Skinny Greek Yogurt Chicken
  • Greek Yogurt Chicken Salad
  • Greek Yogurt Pancakes
  • Creamy Avocado Yogurt Dip


Getting the proper proteins can be difficult on a plant-based diet. Luckily, more options are arriving every day– now, it’s entirely possible to gain muscle without animal-based foods. But, with all these changes, the simplest option is still the best.

A half-cup of tofu contains 10 grams of protein and doses of healthy fats and carbohydrates. Furthermore, tofu contains calcium and iron, which spurs muscle growth.

Tofu also can serve as a diverse blend to any meal. Consider the following meal options.

  • Tofu Scramble
  • Quinoa Power Bowl
  • Tofu Salad Lettuce Wraps
  • Seitan Stir-Fry 


With 20 grams of protein in 3 ounces, tuna is surprisingly capable of fulfilling your protein needs. Like the others, tuna doesn’t stop here. A typical can will contain several vitamins and minerals and omega-3 fatty acids. All of these components help slow muscle decline and will promote growth.

Tuna doesn’t have to be boring. A few great meal options include: 

  • Tuna Salad
  • Protein Packed Tuna Melt
  • Tuna Pizza
  • Italian Tuna Pita

Meal Prep Protein

Build Your Meals with Ultimate Nutrition

Meal prep for muscle gain doesn’t have to be complicated. We hope these foods and meal ideas have jump-started your meal prep. 

Remember: a workout alone won’t cut it. To gain muscles, you’ll have to fill yourself with the proper proteins, healthy fats, carbohydrates, and vitamins and minerals. As you continue your fitness journey, you’ll find a meal plan right for you – and soon, your shopping list will be able to write itself.

At Ultimate Nutrition, we’re committed to making fitness attainable. No matter what level you’re at, muscle growth is within reach. Continue to explore our supplements to determine what goals are best for you. Whether you’re looking to lose weight or get your energy back, we’ll have something for you.  

Brian Rubino
Tagged: Training


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