7 day complete meal plan to gain muscle for beginners
Many people use good supplements to build a good body, but it is required to follow a good diet plan to gain muscle.
Therefore, in this article, I will explain the 7-day meal plan to gain muscle. This 7-day meal plan will give you effective results in muscle growth.
In a 7-day complete meal plan to gain muscle, I will explain to you about pre and post-workout meals along with breakfast, lunch, dinner.
Calories in Meal Plan
- 50% carbohydrate,
- 35% protein
- 15% from good fat
First of all, you need to know about the onset, at the beginning of the day, as soon as you wake up in the morning, drink 1 tsp of sugar and two pinches of salt in the lukewarm water.
This drink keeps the muscles hydrated and the digestion system strong throughout the day.
You can also eat shocked almonds and walnuts together. After 1 hour you can have breakfast.
Benefits of the diet on mass gain
- Preserve muscle mass
- Promote muscle development
- Refine the silhouette
- Have a more powerful basal metabolism
- Achieve and maintain a healthy weight
- Avoid the risk of cardiovascular disease
- Meet the body’s protein needs
- Provide the right proportion of carbohydrates before and after physical exertion
- Get to know a special mass gain menu
- Include snacks to distribute energy intake
Choosing the right foods for nutrition
After laying the theoretical foundations and defining the key figures of our food program for bodybuilding, let’s look at choosing the right foods.
So your menu should be based on a combination of high-quality protein and complex carbohydrates.
Although it plays a central role in many metabolic processes, including the production of anabolic hormones like testosterone, fat should be limited to a moderate amount.
Premium sources of protein
- Low-fat dairy products (cottage cheese, cheese, yogurt)
- Lean meats (beef, chicken, turkey)
- Fish (salmon, mackerel, herring)
- Red lentils, red beans, peas, quinoa, chickpeas, soy
Premium heal fat sources
- Oils (hazelnut oil, walnut oil, coconut oil, olive oil)
- Avocados, flax seeds, sunflower seeds
- Nuts (almonds, Brazil nuts, cashews, pistachios, etc.)
What protein intake to promote mass gain?
Ordinary person——0.8g/kg body weight
Aesthetic sports——1.2 to 1.7 g/kg body weight
Endurance sports——-1.2 to 1.6 g/kg body weight
Power sports——1.6 to 1.8 g/kg body weight
Maintenance of muscle mass—-1.2 to 1.6 g/kg body weight
Development of muscle mass—-1.6 to 1.8g/kg body weight
Adapted from Nutrition Sport et performance
It would therefore be advisable, for the purpose of maintaining and/or developing muscle mass, to consume approximately 1.5 g of protein per kg of body weight per day.
Example for a 70 kg individual: 70 kg X 1.5g / kg = 105 g of protein per day
Other recommended foods:
- Antioxidants
- Omega 3
- Dietary fiber
- Good hydration
- Physical activity
Avoid bad fats
- Palm oil
- Hydrogenated oils and margarines
- Fries, breadcrumbs
- Cheese
- cold cuts
- Milk and whole milk products
- Butter, cream
- fatty meats
- Meat in sauce
- Ice cream
- Ready meals
- Fast food
- Commercial sauces
- Viennese pastries, biscuits and industrial pastries
Practical advice on a daily basis to follow
- Alternate animal protein sources with vegetable protein sources
Add lentils to soups, salads and vegetable dishes - Always have a small packet of nuts and almonds on hand for a balanced snack
- Cook as much as possible to avoid hidden sugars and bad fats
- Drink a minimum of 2 liters of water a day and distribute hydration throughout the day
Day - 1
Breakfast
- Boil 40 grams of white oats in water and add salt and cinnamon powder.
- Add Sapodilla to the fruit.
- For protein, eat 4 boiled eggs, of which 2 eggs with yoke.
- Sandwich with boiled potatoes
It is the complete meal of your breakfast, which you start taking in breakfast. In this meal, you will get protein and complex carbs, which will provide you with energy.
Note – You can gradually increase the number of eggs for protein.
Post breakfast meal
After two hours of breakfast, you will do a post-breakfast meal, and keep in mind that you do not eat anything for calorie surplus and take great care of quality and quantity.
- Boil 150 grams shocked white cheekpiece in a pressure cooker.
- 150 grams paneer
- 1 apple
Mix both of these in a bowl, mix 2 pinches of salt and 5 ml of flaxseed oil.
Lunch
We will have lunch after 3 hours of a post-breakfast meal.
- 250 grams chicken breast
- 200 grams white rice
- 1 bowl moong dal
- 1 plate of green salad
pre-workout meal
It is a required meal which we will consume two hours before the workout. So that digested as well.
- 1 bowl of curd
- 150 grams boiled potatoes
- 4 boiled eggs white
Mix 150 grams of boiled potatoes in 1 bowl of curd and mix 2 pinches of salt.
post-workout meal
You will consume this meal after a workout for fast recovery as well.
- 1 scoop whey protein
- 250 grams sweet potato
- 1 banana
You can take both isolates or concentrate in a whey protein supplement and consume 1 scoop of whey protein mixed with 200 ml water.
Note – you can carry this meal in a gym for fast muscle recovery.
Omega meal
Many people must have been confused as to what kind of mile it is, but let me tell you, very few people will advise this mile. Because in this meal you will consume good fat. that’s necessary for muscle building.
- 5 ml MCT oil
- 2 grams of fish oil
- 2 grams of CLA
Before 15% of the calories in the whole meal will be consumed from good fat, so added to fulfill the lack of good fat.
Dinner
You can consume your dinner after one and a half hours of omega meal.
- Chicken – 250 grams
- 3 roti
- 1 bowl green vegetable
You can include gourd, beans, and cilantro, etc. in green vegetables.
It is a complete meal of micronutrients, which will go a long way in helping you gain muscle.
Do this meal 2 hours before you sleep so that you can digest well.
Day - 2
Breakfast
- Barley Dalia – 1 Bowl
- 5 Eggs White
- 4 Banana
Post breakfast meal
- Mix Fruit Juice(fiber)- 400 ml – include Pineapple and Mossami
- Shocked Moong – 1 Bowl
- Soya paneer – 150 gram
Lunch
- White rice – 250 gram
- Moong Dal – 1 Bowl
- Green Salad – 1 Medium Plate
- Fish – 200 gram
Pre-workout meal
- Mix Beat Root + mint + ginger juice
- Boiled Egg White – 5
- Curd + boiled potatoes – 1 bowl
Post-workout meal
- 1 Scoop Whey Protein
- Sweet Boiled Patotes – 1 Bowl
Omega meal
- MCT oil – 5 ml
- Fish oil – 2 grams
- CLA – 2 grams
Dinner
- Chicken – 250 Gram
- Roti – 3
- Green Vegetable – 1 Bowl
Day - 3
Breakfast
- White oats – 1 Bowl
- 5 Eggs White
- Apple – 1
- Sandwich – 2 Slice
Post breakfast meal
- Boil 150 grams shocked white cheekpiece
- 150 grams paneer
- Milk – 1 Glass
Lunch
- White rice – 250 gram
- Moong Dal – 1 Bowl
- Green Salad – 1 Medium Plate
- Chicken – 250 gram
Pre-workout meal
- 1 bowl of curd
- 150 grams boiled potatoes
- 4 boiled eggs white
Post-workout meal
- 1 Scoop Whey Protein
- Sweet Boiled Patotes – 1 Bowl
- 2 banana
Omega meal
- MCT oil – 5 ml
- Fish oil – 2 grams
- CLA – 2 grams
Dinner
- Fish – 250 Gram
- Roti – 3
- Green Vegetable – 1 Bowl
Day - 4
Breakfast
- Dalia – 1 Bowl
- 6 Eggs White
- Apple – 1
- Sandwich – 2 Slice
Post breakfast meal
- Boil 150 grams shocked white cheekpiece
- Milk – 1 Glass
- Peanut Butter – 1 Tsp
Lunch
- Brown rice – 250 gram
- Moong Dal – 1 Bowl
- Green Salad – 1 Medium Plate
- Fish – 250 gram
Pre-workout meal
- curd – 1 bowl
- Boiled potatoes – 150 grams
- boiled eggs white – 6 pieces
Post-workout meal
- 1 Scoop Whey Protein
- Sweet Boiled Patotes – 1 Bowl
- Apple – 1
Omega meal
- MCT oil – 5 ml
- Fish oil – 2 grams
- CLA – 2 grams
Dinner
- Chikan – 250 Gram
- Roti – 3
- Green Vegetable – 1 Bowl
Day - 5
Breakfast
- Barley Dalia – 1 Bowl
- 6 Eggs White
- Apple – 1
- Brown bread with peanut butter
Post breakfast meal
- Boil 150 grams shocked white cheekpiece
- Milk – 1 Glass
- soya Paneer – 150 gram
Lunch
- Brown rice – 250 gram
- Moong Dal – 1 Bowl
- Green Salad – 1 Medium Plate
- Chicken Breast – 250 gram
Pre-workout meal
- curd – 1 bowl
- Boiled potatoes – 150 grams
- boiled eggs white – 6 pieces
Post-workout meal
- 1 Scoop Whey Protein
- Sweet Boiled Patotes – 1 Bowl
- Banana – 2
Omega meal
- MCT oil – 5 ml
- Fish oil – 2 grams
- CLA – 2 grams
Dinner
- Fish – 250 Gram
- Roti – 3
- Green Vegetable – 1 Bowl
Day - 6
Breakfast
- White Oats – 1 Bowl
- 6 Eggs White
- Apple – 1
- sandwich – 2
Post breakfast meal
- Shocked Moong Dal – 1 Bowl
- Milk – 1 Glass
- Paneer – 150 gram
Lunch
- White rice – 250 gram
- Moong Dal – 1 Bowl
- Green Salad – 1 Medium Plate
- Fish – 250 gram
Pre-workout meal
- curd – 1 bowl
- Boiled potatoes – 150 grams
- boiled eggs white – 6 pieces
Post-workout meal
- 1 Scoop Whey Protein
- Sweet Boiled Patotes – 1 Bowl
- Banana – 2
Omega meal
- MCT oil – 5 ml
- Fish oil – 2 grams
- CLA – 2 grams
Dinner
- Chicken Breast – 250 Gram
- Roti – 3
- Green Vegetable – 1 Bowl
Day - 7
Breakfast
- Barley Dalia – 1 Bowl
- 5 Eggs White
- 4 Banana
Post breakfast meal
- Mix Fruit Juice(fiber)- 400 ml – include Pineapple and Mossami
- Shocked Moong – 1 Bowl
- Soya paneer – 150 gram
Lunch
- White rice – 250 gram
- Moong Dal – 1 Bowl
- Green Salad – 1 Medium Plate
- Fish – 200 gram
Pre-workout meal
- Mix Beat Root + mint + ginger juice
- Boiled Egg White – 5
- Curd + boiled potatoes – 1 bowl
Post-workout meal
- 1 Scoop Whey Protein
- Sweet Boiled Patotes – 1 Bowl
Omega meal
- MCT oil – 5 ml
- Fish oil – 2 grams
- CLA – 2 grams
Dinner
- Chicken – 250 Gram
- Roti – 3
- Green Vegetable – 1 Bowl
In this article, “7-day complete meal plan to gain muscle”, we have told you about the complete 7-day meal, in which you have explained the importance of the meal.
At Last, We will tell you that also keep in mind your weekly workout schedule and your sleeping pattern. Therefore, for muscle recovery, take 6 to 8 hours of sleep.