📘 Complete Guide: 7-Day Meal Plan for Muscle Growth

1. Detailed Introduction
Building muscle mass requires a balanced diet that provides the body with all the necessary nutrients for muscle repair and growth. This detailed 7-day guide offers complete meals with quick and easy-to-make recipes. Each meal is designed to support your progress in training, with an optimal balance of protein, carbohydrates, and essential fats.
This guide includes:

• Simple and delicious recipes
• Nutritional information
• Tables and charts to understand the macronutrient ratio
• Personalized tips for different fitness goals

2. Nutritional Description
Each meal contains quality protein, complex carbohydrates, and healthy fats essential for supporting muscle growth and recovery. Here’s what you need to know about each macronutrient:

• Proteins:
  Proteins are fundamental for muscle regeneration and growth. Each meal in this guide provides protein from quality sources (chicken, fish, eggs, cottage cheese, etc.) to stimulate protein synthesis and aid recovery.
• Carbohydrates:
  Carbohydrates are the body’s primary energy source. They help restore glycogen stores and support physical performance. You will find a mix of complex and simple carbohydrates to support energy and recovery.
• Fats:
  Healthy fats are essential for hormonal balance and overall health. Olive oil, avocado, nuts, and seeds are excellent sources of healthy fats.

3. 7-Day Plan

Day 1

• Breakfast: Omelette with cottage cheese and spinach
  Ingredients:
  • 4 egg whites
  • 2 whole eggs
  • 50g cottage cheese
  • 30g fresh spinach
  • 1 tsp olive oil
  • Salt and pepper to taste
  Preparation:
  1. Beat the eggs and egg whites in a bowl.
  2. Heat the olive oil in a pan and add the spinach.
  3. After 1 minute, add the beaten eggs and cook on low heat.
  4. When the eggs are almost done, add the cottage cheese and let it cook for another minute.
  5. Serve immediately.
  Nutritional values:
  • Protein: 35g
  • Carbs: 5g
  • Fats: 10g
• Lunch: Chicken breast with brown rice and grilled vegetables
  Ingredients:
  • 150g chicken breast
  • 100g brown rice
  • 1 small zucchini
  • 1 bell pepper
  • 1 tbsp olive oil
  • Spices (salt, pepper, garlic powder)
  Preparation:
  1. Cook the rice according to the package instructions.
  2. Chop the vegetables and grill them in a pan with olive oil.
  3. Season the chicken breast and grill it.
  4. Serve everything on a plate and enjoy a healthy lunch!
  Nutritional values:
  • Protein: 45g
  • Carbs: 40g
  • Fats: 8g
• Snack: Protein smoothie with peanut butter and banana
  Ingredients:
  • 1 banana
  • 30g protein powder (whey or vegan)
  • 250ml almond milk
  • 1 tbsp peanut butter
  • 1 tsp honey (optional)
  Preparation:
  1. Blend all ingredients until smooth.
  2. Pour into a glass and serve cold.
  Nutritional values:
  • Protein: 30g
  • Carbs: 35g
  • Fats: 12g
• Dinner: Baked salmon with sweet potatoes and broccoli
  Ingredients:
  • 150g salmon fillet
  • 100g sweet potatoes
  • 50g broccoli
  • 1 tbsp olive oil
  • Spices (salt, pepper, garlic powder, lemon juice)
  Preparation:
  1. Preheat the oven to 180°C.
  2. Slice the sweet potatoes and place them on a baking tray.
  3. Add the salmon next to the potatoes, season everything, and drizzle with a little olive oil.
  4. Bake for 20 minutes.
  5. In the last 5 minutes, add the broccoli to the tray.
  6. Serve hot.
  Nutritional values:
  • Protein: 40g
  • Carbs: 35g
  • Fats: 15g

Day 2

• Breakfast: Oats with almond milk, seeds, and berries
  Ingredients:
  • 50g oats
  • 250ml almond milk
  • 1 tbsp chia seeds
  • 50g berries
  Preparation:
  1. Cook the oats with almond milk according to the package instructions.
  2. After they are ready, add chia seeds and berries.
  3. Serve immediately.
  Nutritional values:
  • Protein: 15g
  • Carbs: 40g
  • Fats: 8g
• Lunch: Tuna salad with quinoa, vegetables, and lemon dressing
  Ingredients:
  • 1 can tuna in water
  • 100g quinoa
  • 1 tomato
  • ½ cucumber
  • 1 tbsp olive oil
  • Lemon juice
  Preparation:
  1. Cook the quinoa according to the package instructions.
  2. Chop the vegetables and mix them in a large bowl.
  3. Add the drained tuna and cooked quinoa.
  4. Drizzle with olive oil and lemon juice and mix well.
  Nutritional values:
  • Protein: 40g
  • Carbs: 30g
  • Fats: 12g
• Snack: Greek yogurt with nuts and honey
  Ingredients:
  • 150g Greek yogurt
  • 30g nuts
  • 1 tsp honey
  Preparation:
  1. Add the chopped nuts to the Greek yogurt.
  2. Drizzle with honey and mix well.
  3. Serve immediately.
  Nutritional values:
  • Protein: 20g
  • Carbs: 15g
  • Fats: 12g

This meal plan offers a balanced combination of protein, healthy fats, and carbohydrates to support your weight loss and muscle maintenance goals. By incorporating nutrient-dense foods like lean proteins, whole grains, vegetables, and fruits, you can ensure that your body receives the necessary nutrients while staying in a caloric deficit.

Remember, consistency is key in any fitness journey. Pairing this meal plan with your workout routine will help you achieve your desired results. It’s also important to listen to your body’s hunger cues and adjust portion sizes as needed, ensuring that you maintain a sustainable and enjoyable approach to healthy eating.

If you ever feel the need to mix up the meals or experiment with new ingredients, feel free to make modifications while keeping the overall macronutrient balance in mind. Best of luck on your journey, and stay committed to your goals!