This is an example of a weekly muscle-building menu plan that incorporates a balance of macronutrients and provides enough calories to support muscle growth.
Feel free to adjust the portion sizes and food choices to fit your specific dietary preferences and requirements. You might like to consult our Exercise Nutrition article.
Day 1: Monday
Breakfast
- Scrambled eggs (3 eggs)
- Whole wheat toast (2 slices)
- Avocado slices
Mid-Morning Snack
- Greek yogurt (1 cup)
- Mixed berries (1/2 cup)
- Almonds (1/4 cup)
Lunch
- Grilled chicken breast (6 ounces)
- Quinoa (1 cup)
- Steamed vegetables (broccoli, carrots, and bell peppers)
Afternoon Snack
- Protein shake made with whey protein powder (1 scoop), almond milk (1 cup), and a banana
Dinner
- Baked salmon (6 ounces)
- Sweet potato (1 medium)
- Grilled asparagus
Evening Snack
- Cottage cheese (1/2 cup)
- Pineapple chunks
Day 2: Tuesday
Breakfast
- Oatmeal (1 cup) with almond butter (1 tablespoon) and sliced banana
Mid-Morning Snack
- Apple slices with peanut butter (2 tablespoons)
- Hard-boiled eggs (2 eggs)
Lunch
- Lean ground turkey (6 ounces) served in a whole wheat wrap with lettuce, tomato, and avocado
Afternoon Snack
- Protein bar
Dinner
- Lean beef steak (6 ounces)
- Quinoa (1 cup)
- Roasted Brussels sprouts
Evening Snack
- Greek yogurt (1 cup) with honey (1 tablespoon) and granola (1/4 cup)
Day 3: Wednesday
- Repeat Day 1's menu, or similar
Day 4: Thursday
- Repeat Day 2's menu, or similar
Day 5: Friday
Breakfast
- Spinach omelette (3 egg whites and 1 whole egg) with feta cheese
Mid-Morning Snack
- Protein smoothie made with almond milk (1 cup), spinach (1 cup), frozen berries (1/2 cup), and whey protein powder (1 scoop)
Lunch
- Grilled chicken breast (6 ounces) with quinoa (1 cup) and steamed vegetables (broccoli, cauliflower, and carrots)
Afternoon Snack
- Greek yogurt (1 cup) with mixed nuts (1/4 cup)
Dinner
- Grilled shrimp skewers (8-10 shrimp)
- Brown rice (1 cup)
- Stir-fried mixed vegetables (bell peppers, onions, and snap peas) in sesame oil
Evening Snack
- Cottage cheese (1/2 cup) with sliced peaches
Day 6: Saturday
Breakfast
- Whole grain pancakes (2 pancakes) topped with berries and a dollop of Greek yogurt
Mid-Morning Snack
- Protein bar
- Mixed nuts (1/4 cup)
Lunch
- Turkey or chicken breast wrap with whole wheat tortilla, lettuce, tomato, cucumber, and mustard
Afternoon Snack
- Protein shake made with almond milk (1 cup), banana, and almond butter (1 tablespoon)
Dinner
- Grilled lean steak (6 ounces)
- Quinoa (1 cup)
- Grilled zucchini and yellow squash
Evening Snack
- Greek yogurt (1 cup) with mixed berries (1/2 cup) and a drizzle of honey
Day 7: Sunday
Breakfast
- Vegetable omelette with egg whites (3 egg whites and 1 whole egg), spinach, tomatoes, mushrooms, and onions
Mid-Morning Snack
- Apple slices with almond butter (2 tablespoons)
- Hard-boiled eggs (2 eggs)
Lunch
- Grilled salmon (6 ounces)
- Quinoa (1 cup)
- Roasted Brussels sprouts
Afternoon Snack
- Greek yogurt (1 cup) with mixed berries (1/2 cup) and a drizzle of honey
Dinner
- Grilled chicken breast (6 ounces)
- Sweet potato (1 medium)
- Steamed broccoli
Evening Snack
- Cottage cheese (1/2 cup)
- Mixed nuts (1/4 cup)