Muscle Gain Meal Plan

Oats cooked with milk, stirred through with a scoop of unflavoured protein powder and topped with banana and almond butter.

Ingredients:

• •80g rolled oats
• •300ml semi-skimmed milk
• •1 scoop protein powder
• •1 banana
• •1 tbsp almond butter

1 medium banana with 1 tablespoon of almond butter.

Ingredients:

• •1 medium banana
• •1 tbsp almond butter

Grilled chicken breast over brown rice with roasted broccoli and a tahini drizzle.

Ingredients:

• •180g chicken breast
• •150g cooked brown rice
• •150g broccoli
• •1 tbsp tahini
• •lemon juice
• •garlic

Batch-cook chicken and rice on Sunday to prep lunches for the week.

1 scoop of protein powder blended with 250ml skimmed milk.

Ingredients:

• •1 scoop whey or plant protein powder
• •250ml skimmed milk or unsweetened almond milk

Add a banana for extra carbohydrates post-workout.

Slow-cooked lean beef mince bolognaise with wholegrain spaghetti and a sprinkle of parmesan.

Ingredients:

• •150g lean beef mince (5% fat)
• •80g wholegrain spaghetti
• •200ml tomato passata
• •1 onion
• •2 cloves garlic
• •1 carrot
• •10g parmesan

Mashed avocado on 2 slices wholegrain toast topped with 2 poached eggs and chilli flakes.

Ingredients:

• •1/2 avocado
• •2 slices wholegrain bread
• •2 large eggs
• •chilli flakes
• •lemon juice
• •salt

Add smoked salmon for extra protein if not avoiding fish.

Steamed edamame pods lightly salted.

Ingredients:

• •150g frozen edamame pods
• •pinch sea salt

Lemon-herb baked salmon fillet with steamed green beans and brown rice.

Ingredients:

• •180g salmon fillet
• •150g cooked brown rice
• •100g green beans
• •1 lemon
• •1 tsp olive oil
• •dill or parsley

2 plain rice cakes with 1 tablespoon of natural peanut butter.

Ingredients:

• •2 plain rice cakes
• •1 tbsp natural peanut butter

Lean turkey meatballs in a rich tomato sauce served over wholegrain penne.

Ingredients:

• •180g lean turkey mince
• •80g wholegrain penne
• •200ml tomato passata
• •1 egg
• •1 clove garlic
• •mixed herbs
• •10g parmesan

3 eggs scrambled with spinach, served on 2 slices wholegrain toast with sliced tomato.

Ingredients:

• •3 large eggs
• •2 slices wholegrain bread
• •50g spinach
• •1 medium tomato
• •1 tsp olive oil

Add a pinch of turmeric to eggs for anti-inflammatory benefit.

Full-fat Greek yogurt layered with banana, oats, and a sprinkle of chia seeds.

Ingredients:

• •200g plain Greek yogurt
• •1 banana
• •30g rolled oats
• •1 tbsp chia seeds

Use 0% fat Greek yogurt to reduce calories by ~40.

Romaine lettuce, grilled chicken, parmesan shavings, and wholegrain croutons with light Caesar dressing.

Ingredients:

• •160g chicken breast
• •100g romaine lettuce
• •20g parmesan
• •30g wholegrain croutons
• •2 tbsp light Caesar dressing

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Juicy garlic-butter prawns on a bed of quinoa with wilted spinach and lemon.

Ingredients:

• •200g raw king prawns
• •150g cooked quinoa
• •100g spinach
• •3 cloves garlic
• •1 tbsp olive oil
• •lemon

Rolled oats cooked with water, topped with mixed berries, a handful of walnuts, and a drizzle of honey.

Ingredients:

• •80g rolled oats
• •150g mixed berries
• •20g walnuts
• •1 tsp honey
• •water

Prepare overnight oats the night before to save time.

Hearty red lentil soup with cumin, coriander, carrots, and a squeeze of lemon.

Ingredients:

• •150g red lentils
• •2 carrots
• •1 onion
• •2 cloves garlic
• •1 tsp cumin
• •1 tsp coriander
• •vegetable stock
• •lemon

Fresh carrot sticks served with 3 tablespoons of hummus.

Ingredients:

• •2 medium carrots
• •60g hummus

Red lentils simmered in coconut milk with spinach, cumin, and turmeric, served with one wholemeal flatbread.

Ingredients:

• •150g red lentils
• •200ml light coconut milk
• •80g spinach
• •1 onion
• •garlic
• •1 tsp turmeric
• •1 tsp cumin
• •1 wholemeal pitta/flatbread

Oats soaked overnight in almond milk with chia seeds, topped with sliced mango in the morning.

Ingredients:

• •70g rolled oats
• •250ml unsweetened almond milk
• •2 tbsp chia seeds
• •100g mango
• •1 tsp maple syrup

Prepare 5 jars on Sunday for the whole week.

Tender chicken in a rich tomato-based tikka sauce with fragrant spices, served with steamed basmati rice.

Ingredients:

• •200g chicken breast
• •200ml tomato passata
• •150g basmati rice
• •1 onion
• •garlic
• •ginger
• •1 tsp tikka masala spice blend
• •2 tbsp low-fat yogurt
• •1 tsp oil

Low-fat cottage cheese with fresh pineapple chunks.

Ingredients:

• •150g low-fat cottage cheese
• •80g fresh pineapple

Firm tofu and mixed vegetables stir-fried in a ginger-soy sauce, served over rice noodles.

Ingredients:

• •200g firm tofu
• •80g rice noodles
• •100g broccoli
• •80g snap peas
• •1 red pepper
• •2 tbsp low-sodium soy sauce
• •1 tsp sesame oil
• •fresh ginger

Blended frozen banana and spinach with protein powder, topped with granola and pumpkin seeds.

Ingredients:

• •2 frozen bananas
• •50g spinach
• •1 scoop vanilla protein powder
• •30g granola
• •1 tbsp pumpkin seeds
• •100ml unsweetened almond milk

Slow-cooked toor dal tempered with cumin, mustard seeds, and curry leaves, served with steamed basmati rice.

Ingredients:

• •120g toor dal
• •150g basmati rice
• •1 onion
• •2 tomatoes
• •cumin seeds
• •mustard seeds
• •curry leaves
• •turmeric
• •ghee

A small handful of mixed nuts with dried apricots.

Ingredients:

• •20g mixed unsalted nuts
• •30g dried apricots

Hearty aubergine and chickpea curry in a tomato-coconut sauce, served with brown rice.

Ingredients:

• •1 medium aubergine
• •240g canned chickpeas
• •200ml light coconut milk
• •200ml tomato passata
• •1 onion
• •garlic
• •ginger
• •150g brown rice
• •curry powder

High-fibre bran flakes or Weetabix with cold skimmed milk and a small banana.

Ingredients:

• •60g bran flakes or Weetabix
• •200ml skimmed milk
• •1 small banana

Lemon-herb marinated chicken breast with oven-roasted courgette, peppers, and cauliflower.

Ingredients:

• •200g chicken breast
• •100g courgette
• •100g mixed peppers
• •100g cauliflower
• •1 tbsp olive oil
• •rosemary
• •lemon

Pan-seared salmon fillet with oven-roasted sweet potato and steamed broccoli.

Ingredients:

• •180g salmon fillet
• •200g sweet potato
• •150g broccoli
• •1 tsp olive oil
• •lemon
• •garlic