High Protein Meal Plan For Building Muscle

This blog post highlights the importance of protein in building muscle. The significance and benefits of an adequately sufficed protein diet will be highlighted, and a 7-day high protein meal plan will be provided for you to follow, enabling you to build muscle alongside your gym routine.
SEAN LODOVICA
SEAN LODOVICA

MuscleTech Ambassador

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We all know that you can’t outwork a bad diet. The old saying, “you are what you eat,” couldn’t be more accurate. Simply put, building muscle starts in the kitchen, so ensuring that you eat the right foods in the right amount is vital. The mentality of eating right will provide you with an adequate amount of energy for your training sessions and enable you to recover faster in between sessions, which ultimately facilitates muscle building.

What is Protein & Why is it Important for Building Muscle?

When it comes to building muscle, protein is the most essential macronutrient for building muscle. It is a primary ‘building block’ of the human body, contributing to the growth and repair of muscles, bones, cartilage, skin, and hair.

You should aim to consume at least 1 gram of protein per pound of bodyweight daily. Protein provides the body with amino acids that are used as the building blocks of muscle protein. Your protein options should come from lean animal proteins, such as eggs, chicken, beef, and fish. A go-to high-quality protein source you can add to your nutrition plan is Nitro-Tech, an excellent whey protein source to ensure that you’re hitting your protein targets each day.

Benefits of a High Protein Diet

· Increases muscle mass and strength by supporting muscle repair post-workout.

· Promotes a healthier lifestyle as high protein meals leave minimal space for unhealthy food options in your diet.

Food Timing & Schedule

I am a big advocate of the saying that “failure to prepare is preparing to fail.” You must plan when and what you are going to eat each day. You will save time by taking the guesswork out of what and when you should be eating if you have already planned for it today.

TIMEMEAL
8amBreakfast
10.30amMid-Morning
12-1pmLunch
3-4pmMid-Afternoon
7-8pmDinner

7-Day Muscle Building Meal Plan

Monday

BREAKFAST

50g oats, blueberries, 1 banana, chia seeds

MID-MORNING

Greek yoghurt 0% fat, mixed nuts

LUNCH

250g wholegrain rice, 2 chicken breast fillets, 60g asparagus

MID-AFTERNOON

1 scoop MuscleTech Nitro-Tech protein in Vanilla Cream, 1 banana

DINNER

180g sweet potato, 2 salmon fillet, 60g tender-stem broccoli

Tuesday

BREAKFAST

Omelette (2 whole eggs, 1 cup of egg whites with spinach & low-fat cheese), 1/2 avocado, 2 slices wholemeal toast with tablespoon peanut butter


MID-MORNING

Wholemeal bagel sandwich: handful sliced chicken strips, 1/2 avocado, sheet of lettuce, tablespoon of low-fat mayonnaise, 4 round sliced cucumber pieces

LUNCH

250g wholegrain rice, 2 chicken breast fillets, 60g asparagus

MID-AFTERNOON

1 scoop MuscleTech Nitro-Tech protein in Vanilla Cream, 1 banana

DINNER

250g wholewheat spaghetti, lean beef mince, 60g tender-stem broccoli

Wednesday

BREAKFAST

Cashew cream overnight oat: 50g oats, 1 scoop MuscleTech Nitro-Tech protein in Vanilla Cream, 55g mixed berries, 220ml cashew milk, 15 grams cashew nuts

MID-MORNING

2-3 pieces of rice cakes, 60g cherry tomatoes, 110g hummus (regular)

LUNCH

Vegetable & salmon pasta: 200g mixed green vegetables (your choice), 190g canned pink salmon (drained), 80g pasta (uncooked weight)

MID-AFTERNOON

Peanut butter & protein smoothie: 1 scoop MuscleTech Nitro-Tech protein in Vanilla Cream, 1 banana, 200ml almond milk (unsweetened), 1 tablespoon peanut butter

DINNER

Beef stir-fry with greens: 150g beef lean mince, 150g mixed green vegetables (your choice), 90g brown rice (uncooked weight), 5 teaspoons soy sauce, 1 tablespoon olive oil

Thursday

BREAKFAST

Tuna & avocado on toast: 185g tuna (canned in water, drained), medium size avocado, 2-3 slices of wholewheat bread

MID-MORNING

Greek yoghurt 0% fat, 40g granola

LUNCH

Chicken mince & quinoa: 180g chicken mince (uncooked weight), 250g mixed green vegetables, 1 tablespoon olive oil, 70g quinoa (uncooked weight), 95g onion

MID-AFTERNOON  

Apple, rice cakes & nut butter: 1 tablespoon of peanut butter, 3 rice cake pieces, 1 medium apple

DINNER

Salmon, sweet potato and mixed vegetables: 200g sweet potato, 250g mixed green vegetables, 30g low-fat cheddar cheese, 2 salmon fillets.

Friday

BREAKFAST

Baked beans, eggs, and bacon on toast: 3 whole eggs, 200g legumes- baked beans (canned), 2 slices wholewheat bread, 50g bacon (streaky, rindless, uncooked weight).

MID-MORNING

Cottage cheese with fruit salad: 120g cottage cheese, 1 pinch cinnamon, 10ml lemon juice, 1 cup strawberries, 30g purple grapes, 1 piece kiwifruit, 1 tablespoon coconut flakes.

LUNCH

Beef pita with salad: 120g beef lean mince (uncooked weight), 2-piece pita bread, 1 cup green salad, 80g legumes- black beans (canned, drained), 1 tablespoon Mexican seasoning

MID-AFTERNOON

1 scoop MuscleTech Nitro-Tech protein in Vanilla Cream, 1 banana

DINNER

Chicken drumsticks, potato, mixed vegetables: 2 x chicken drumsticks with skin, t tablespoon olive oil, 2 cup frozen mixed vegetables, 150g potato

Saturday

BREAKFAST

Protein oats with peanut butter: 70g oats, 1 scoop MuscleTech Nitro-Tech protein in Vanilla Cream, 1 tablespoon peanut butter, 1 medium banana

MID-MORNING

Rice cake & hummus; 110g humus (regular), 2-piece rice cakes

LUNCH

Salmon, pasta, and mixed vegetables: 240g mixed green vegetables, 95g pasta (uncooked weight), 180g canned pink salmon (drained), 1 tablespoon olive oil

MID-AFTERNOON     

Oats with almond milk: 80g mixed berries, 50g oats, 150ml almond milk, 10g chia seeds

DINNER

Grilled steak with sweet potato: 300g mixed green vegetables, 1 tablespoon olive oil, 300g sweet potato, 250g sirloin steak (uncooked weight)

Sunday

BREAKFAST

Omelette (2 whole eggs, 1 cup of egg whites with spinach & low-fat cheese), 1/2 avocado, 2 slices wholemeal toast with tablespoon peanut butter

MID-MORNING

Protein smoothie: baby spinach, nut milk (preferred milk substitute), 1 scoop MuscleTech Nitro-Tech protein in Vanilla Cream, 1 banana, 30g diced pineapple, 1/2 cup blueberries, 30g cashew nuts.

LUNCH

Chicken pesto pasta salad: wholewheat pasta, shredded parmesan cheese, sliced cherry tomatoes, pesto sauce, chicken breast, fresh basil

MID-AFTERNOON

Scrambled eggs (6 egg whites), 40g smoked salmon slices

DINNER

Salmon with quinoa and avocado salad: 150g canned pink salmon (drained), 2 cups of green salad (of your choice), 65g quinoa (uncooked weight), 1 medium avocado.