Meal Plans for Building Muscle

Maximize Your Off-Season Training with Proteins or Vegan Meal Plans

Meal Plan

Breakfast: Scrambled eggs and avocado toast

  • 2 slices of whole wheat bread
  • 2 large eggs
  • 1/2 avocado
  • 1 tsp of olive oil
  • Salt and pepper to taste

Toast the bread and mash half an avocado onto each slice. Beat two eggs in a bowl and add salt and pepper. Heat a non-stick pan over medium heat with 1 tsp of olive oil. Pour in the egg mixture and scramble until cooked through. Serve the scrambled eggs on top of the avocado toast.

Macronutrients: Calories: 460 Protein: 22g Carbohydrates: 34g Fat: 27g

Morning snack: Greek yogurt and mixed berries

Ingredients:

  • 1/2 cup of plain Greek yogurt
  • 1/2 cup of mixed berries

Macronutrients:

  • Calories: 105
  • Protein: 11g
  • Carbohydrates: 14g
  • Fat: 0.5g

Directions:

  1. In a small bowl, mix the Greek yogurt and mixed berries together.

Lunch: Grilled chicken and quinoa salad

Ingredients:

  • 3 oz of grilled chicken breast
  • 1 cup of cooked quinoa
  • 1/2 cup of cherry tomatoes
  • 1/2 cup of chopped cucumber
  • 1/4 cup of chopped red onion
  • 1 tbsp of olive oil
  • 1 tbsp of red wine vinegar
  • Salt and pepper to taste

Macronutrients:

  • Calories: 435
  • Protein: 33g
  • Carbohydrates: 34g
  • Fat: 19g

Directions:

  1. In a large bowl, mix the cooked quinoa, cherry tomatoes, cucumber, and red onion together.
  2. In a separate bowl, whisk together the olive oil and red wine vinegar to make the dressing.
  3. Add the grilled chicken to the quinoa salad and drizzle the dressing over the top. Toss to combine.

Afternoon snack: Cottage cheese with sliced apple

Ingredients:

  • 1/2 cup of low-fat cottage cheese
  • 1 medium apple, sliced

Macronutrients:

  • Calories: 120
  • Protein: 12g
  • Carbohydrates: 18g
  • Fat: 2g

Directions:

  1. In a small bowl, mix the cottage cheese with the sliced apple.

Dinner: Grilled salmon with roasted vegetables

Ingredients:

  • 3 oz of grilled salmon
  • 1 cup of roasted sweet potato, cubed
  • 1 cup of roasted brussels sprouts
  • 1 tbsp of olive oil
  • Salt and pepper to taste

Macronutrients:

  • Calories: 455
  • Protein: 25g
  • Carbohydrates: 41g
  • Fat: 20g

Directions:

  1. Preheat the oven to 400°F.
  2. Toss the cubed sweet potato and brussels sprouts in olive oil and season with salt and pepper.
  3. Spread the vegetables out on a baking sheet and roast in the oven for 20-25 minutes, or until tender.
  4. Season the salmon with salt and pepper and grill until cooked through.
  5. Serve the grilled salmon with the roasted vegetables.

Grocery list:

  • Whole wheat bread
  • Eggs
  • Avocado
  • Olive oil
  • Salt
  • Pepper
  • Plain Greek yogurt
  • Mixed berries
  • Grilled chicken breast
  • Quinoa
  • Cherry tomatoes
  • Cucumber
  • Red onion
  • Red wine vinegar
  • Low-fat cottage cheese
  • Apple
  • Salmon
  • Sweet potato
  • Brussels sprouts

Vegan Meal Plan

Breakfast: Protein Oats Bowl

  • 1 cup rolled oats
  • 1 cup unsweetened almond milk
  • 1 scoop vegan protein powder
  • 1 banana, sliced
  • 1 tbsp chia seeds
  • 1 tbsp almond butter

In a saucepan, cook the oats and almond milk until the mixture thickens. Stir in the protein powder and chia seeds. Serve topped with sliced banana and almond butter.

Macronutrients: Calories: 552 Protein: 33g Carbohydrates: 76g Fat: 16g

Snack: Apple and Nut Butter

  • 1 medium apple
  • 2 tbsp nut butter (peanut, almond or cashew)

Slice the apple and serve with the nut butter.

Macronutrients: Calories: 232 Protein: 5g Carbohydrates: 22g Fat: 15g

Lunch: Lentil Salad

  • 1 cup cooked lentils
  • 2 cups mixed greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, sliced
  • 1/4 cup chopped cucumber
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • 1/4 avocado, sliced

Mix the lentils, mixed greens, cherry tomatoes, red onion, and cucumber in a large bowl. Drizzle with olive oil and balsamic vinegar. Serve with sliced avocado on top.

Macronutrients: Calories: 448 Protein: 21g Carbohydrates: 47g Fat: 21g

Snack: Chocolate Protein Smoothie

  • 1 cup unsweetened almond milk
  • 1 scoop of vegan chocolate protein powder
  • 1 frozen banana
  • 1 tbsp cocoa powder
  • 1 tbsp almond butter

Blend all ingredients in a blender until smooth.

Macronutrients: Calories: 406 Protein: 26g Carbohydrates: 45g Fat: 16g

Dinner: Tofu and Broccoli Stir-Fry

  • 1 cup firm tofu, cubed
  • 2 cups broccoli florets
  • 1/2 cup sliced bell peppers
  • 1/4 cup sliced onion
  • 1 tbsp sesame oil
  • 1 tbsp soy sauce
  • 1 tbsp maple syrup
  • 1 clove garlic, minced
  • 1/4 tsp ground ginger

In a large skillet, heat the sesame oil over medium-high heat. Add the tofu, broccoli, bell peppers, and onion. Cook until vegetables are tender and tofu is slightly browned, about 8-10 minutes. In a small bowl, whisk together the soy sauce, maple syrup, garlic, and ginger. Pour over the tofu and vegetables and stir to coat.

Macronutrients: Calories: 415 Protein: 26g Carbohydrates: 33g Fat: 20g

Grocery List:

  • Rolled oats
  • Unsweetened almond milk
  • Vegan protein powder
  • Bananas
  • Chia seeds
  • Almond butter
  • Apples
  • Nut butter
  • Lentils
  • Mixed greens
  • Cherry tomatoes
  • Red onion
  • Cucumber
  • Avocado
  • Unsweetened cocoa powder
  • Firm tofu
  • Broccoli florets
  • Bell peppers
  • Sesame oil
  • Soy sauce
  • Maple syrup
  • Garlic
  • Ground ginger

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