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Muscle building Meal plan
5 days of nutrient-dense meals designed to support muscle building and recovery. This meal plan prioritises high-quality protein, balanced carbohydrates and healthy fats to fuel training, support muscle repair and promote strength gains. Meals are structured to provide steady energy throughout the day, optimise recovery, and support performance without unnecessary restriction. Additional snack options are included to help meet increased energy and protein needs on training days, making it easier to fuel adequately, recover well and build lean muscle sustainably.
Eggs on Toast
Add extra egg for 28 grams protein in this meal or high protein toast
Prep Time
2 minutes
Total Time
7 minutes
Protein
21g
Go to recipe
For
4
M
I
Fruit and Vegetables
8.7 Garlic cloves
4 cup Leafy greens
2 Tomato
2.7 Cucumber
2 Carrot
3 Avocado
5.4 clove Garlic
1.4 Onion
1.4 Zucchini
2.4 cup Cherry tomatoes
1.4 can Tomatoes
1.4 cup Peas
294 g Olives
5.7 Lemon
4 Spring onion
1 cup Capsicum
1 Avocado
4 cup Mixed greens
8 Baby cucumber
24 Cherry tomatoes
2 cup Defrosted mashed blueberries
1000 g Baby potatoes
900 g Brussel sprouts
10 Garlic
1 cup Pomegranate arils
2 cup Frozen blueberries
2 Brown onion
4 Tomatoes
2 Cos lettuce
0.7 cup Spring onion (cup)
2 Lime wedge
0.3 Red capsicum
0.3 Yellow capsicum
0.3 Green capsicum
0.3 Red onion
233 g Pineapple
0.7 tbsp Lemon juice
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