Try This Muscle-Building Diet Plan For Better Results From The Gym
Pack on muscle with this week-long high-protein diet plan
When you’re trying to build muscle, what you do in the kitchen is just as important as what you do in the gym. Protein is the key, which is why we’ve brought you this high-protein meal planner – taken from New Body plan Plus, which along with this gym training plane for buliding muscl. can help you increase your muscle mass. The combination of gym and meal plan is best used by experienced gym-goers who are looking to make a concerted effort for a short period of time, but the meal plan can be used by anyone looking to support their training.
This week-long eating plan contains plenty of protein to support your efforts in the gym while also containing the right balance of nutrients to help you get lean. The more closely you can stick to your meal plan the better, but if you can’t make a particular meal then you can substitute in another meal from the same time of day from the same week. If you miss a meal (or multiple meals), don’t worry about it, just carry on with the plan.
To make following the meal plan easier, consider doing a big shop to line up everything you need. To help, we’ve collated a shopping list after the recipe section below. Give it a browse and you’ll pick up a few great healthy diet tips even if you don’t commit to the plan. Those tips include opting for wholemeal carbs, making sure fruit and veg dominate your trolley, picking up nuts and seeds, eating fish a few times a week and varying your sources of animal protein.
Muscle-Building Diet Plan
Calories 2,510 Protein 242g Carbs 197g Fat 86g
| Breakfast | Mushroom, cheese and onion omelette made with 4 eggs and sautéed mushrooms, onion and 30g cheddar cheese. 1 slice of lightly buttered wholemeal toast. |
| Snack | 1 apple and 30g peanut butter. |
| Lunch | BLT sandwich. Grill 3 rashers of lean smoked bacon and place them between 2 slices of wholemeal bread with sliced tomato, lettuce and low-fat mayonnaise. 1 orange. |
| Snack | 50g beef jerky. |
| Dinner | Grilled salmon and vegetables. Slice some pepper and courgette and halve some cherry tomatoes and place them in a bowl. Add 1tbsp of rapeseed oil, a splash of soy sauce, ½tsp of ground ginger and salt and pepper. Mix together then spread over a salmon fillet on a baking tray. Grill for 10-12 minutes and serve with 75g brown rice. Quick tip Cook an extra portion of salmon at dinner for lunch the next day |
| Snack | 30g whey protein powder mixed with 150g low-fat Greek yogurt and 100g frozen berries. |
Wednesday.
Calories 2,345 Protein 167g Carbs 187g Fat 103g
| Breakfast | Ham and cheese omelette made with 4 eggs, 50g ham and 20g cheddar cheese, served with a large handful of spinach, a handful of tomatoes and 1 slice of lightly buttered wholemeal toast. |
| Snack | Protein shake with 30g whey protein powder and 200ml semi-skimmed milk. 1 small banana. |
| Lunch | Salmon and avocado salad. Mix together 1 flaked salmon fillet,½ a sliced avocado, cherry tomatoes, salad leaves, 10g pine nuts, 10g rapeseed oil, a generous squeeze of lemon and salt and pepper. |
| Snack | 25g almonds. |
| Dinner | Honey and mustard chicken. Cut 250g of chicken into slices and add it to a bowl with 1tbsp honey and 1tsp mustard. Season with salt and pepper and mix. In another bowl, chop some courgette, pepper and onion, add 1tbsp rapeseed oil, salt and pepper, mix and spread it over a baking tray. Add the chicken to the tray and grill for 5-7 minutes before turning the chicken. Cook for a further 5 minutes and serve with 75g brown rice. Quick tip Cook an extra portion of chicken at dinner for lunch the next day |
| Snack | 30g whey protein powder mixed with 150g low-fat Greek yogurt and 1 handful of frozen grapes. |
Calories 2,515 Protein 223g Carbs 194g Fat 92g
Thuesday
| Breakfast | 3 scrambled eggs and 70g smoked salmon with a handful of cherry tomatoes, a large handful of spinach and sliced red pepper. 25g brazil nuts. |
| Snack | Protein shake with 30g whey protein powder and 200ml semi-skimmed milk. 1 small banana. |
| Lunch | Chicken (approx 200g), avocado and tomato sandwich on wholemeal bread. 3 salt and vinegar rice cakes. |
| Snack | 50g beef jerky. |
| Dinner | Mighty turkey burgers (see recipe below). |
| Snack | 30g whey protein powder mixed with 100g low-fat Greek yogurt and 1 small sliced frozen banana. |
Calories 2,482 Protein 238g Carbs 142g Fat 109g
Friday
| Breakfast | 3 soft-boiled eggs with 1 slice of lightly buttered wholemeal toast and a small handful of nuts. |
| Snack | 1 apple and 30g peanut butter. |
| Lunch | Tuna Niçoise salad (see recipe below). |
| Snack | 25g cashew nuts. |
| Dinner | Power prawn curry (see recipe below). |
| Snack | 50g dark chocolate. |
Calories 2,364 Protein 181g Carbs 203g Fat 92g
| Dinner | Honey and mustard chicken. Cut 250g of chicken into slices and add it to a bowl with 1tbsp honey and 1tsp mustard. Season with salt and pepper and mix. In another bowl, chop some courgette, pepper and onion, add 1tbsp rapeseed oil, salt and pepper, mix and spread it over a baking tray. Add the chicken to the tray and grill for 5-7 minutes before turning the chicken. Cook for a further 5 minutes and serve with 75g brown rice. Quick tip Cook an extra portion of chicken at dinner for lunch the next day |
| Snack | 30g whey protein powder mixed with 150g low-fat Greek yogurt and 1 handful of frozen grapes. |
Calories 2,515 Protein 223g Carbs 194g Fat 92g
Thursday
| Breakfast | 3 scrambled eggs and 70g smoked salmon with a handful of cherry tomatoes, a large handful of spinach and sliced red pepper. 25g brazil nuts. |
| Snack | Protein shake with 30g whey protein powder and 200ml semi-skimmed milk. 1 small banana. |
| Lunch | Chicken (approx 200g), avocado and tomato sandwich on wholemeal bread. 3 salt and vinegar rice cakes. |
| Snack | 50g beef jerky. |
| Dinner | Mighty turkey burgers (see recipe below). |
| Snack | 30g whey protein powder mixed with 100g low-fat Greek yogurt and 1 small sliced frozen banana. |
Calories 2,482 Protein 238g Carbs 142g Fat 109g
Friday
| Breakfast | 3 soft-boiled eggs with 1 slice of lightly buttered wholemeal toast and a small handful of nuts. |
| Snack | 1 apple and 30g peanut butter. |
| Lunch | Tuna Niçoise salad (see recipe below). |
| Snack | 25g cashew nuts. |
| Dinner | Power prawn curry (see recipe below). |
| Snack | 50g dark chocolate. |
Calories 2,364 Protein 181g Carbs 203g Fat 92g
Saturday
| Breakfast | 4 scrambled eggs with ½ an avocado mashed on 1 slice of wholemeal toast and a handful of cherry tomatoes. |
| Snack | Immunity-boosting smoothie. Blend 1 apple, 100g frozen berries, 1 large handful of spinach, 1 carrot, 10g clear honey, ½tsp of ginger and 100ml water. |
| Lunch | Tuna melt. Toast 2 slices of wholemeal bread and grill 40g of cheese on one of the slices. Mix together 1 can of tuna, chopped spring onion and 2tbsp low-fat mayo, spread over the other slice, then put them together. |
| Snack | 30g whey protein powder mixed with 150g low-fat Greek yogurt and 1 handful of frozen grapes. |
| Dinner | One-pot pork stew. Fry some onions for a few minutes then add 250g of diced pork chops. Brown the meat, then add ½tsp of paprika and some mushrooms. Cook for a few more mins then add a big squeeze of tomato purée and 200ml veg stock. Simmer for 20 minutes, mix in 50g Greek yogurt and serve with 100g potatoes and broccoli. |
| Snack | 1 small bag of salted popcorn. |
Calories 2,454 Protein 230g Carbs 161g Fat 99g
Sunday
| Breakfast | Chia seed power pot (see recipe below). 25g brazil nuts. |
| Snack | 1 apple and 30g peanut butter. |
| Lunch | Roast beef (approximately 250g), 200g roast potatoes, carrots, green beans, broccoli and gravy. |
| Snack | 20g cheddar cheese and a handful of grapes. |
| Dinner | Roast beef sandwich made with 150g leftover beef from lunch, sliced red onion, rocket leaves, mustard and low-fat mayonnaise on slices of wholemeal bread. |
| Snack | 30g whey protein powder mixed with 150g low-fat Greek yogurt and 100g frozen berries. |
Calories 2,394 Protein 197g Carbs 172g Fat 103g
Mighty Turkey Burgers
Prep time 10min Cooking time 15min
You probably didn’t expect to see burgers in this plan, did you? The thing is, there’s nothing inherently bad about a burger. The thing that’s unhelpful about the way they’re usually served is the massive bun and big portion of fries, which contain a lot of calories but not much in the way of useful nutrients. Cook them like this, though, and you’ll be able to enjoy the taste while staying on track with your goals.
Calories 722 Protein 75g Carbs 45g Fat 27g
Tuna Niçoise Salad
Prep time 10min Cooking time 20min
This French classic, so simple to make, is absolutely packed with flavour as well as protein and lots of the micronutrients your body needs. There are quite a few ingredients but it doesn’t require any cooking skill –you just need to chuck them together and add the simple dressing.
Calories 520 Protein 50g Carbs 30g Fat 23g
Power Prawn Curry
Prep time 5min Cooking time 25min
You probably don’t automatically think of curry as a healthy food. That’s partly because a lot of them are made with generous quantities of butter and cream, and they’re also often washed down with a few pints of lager. But there are many ways of making curries and lots of them fit easily into the way you’d like to eat while you’re following your New Body Plan. Even better, it’s also possible to make them in a way that’s both quick and tastes great.
Calories 572 Protein 41g Carbs 83g Fat 7g
Chia Seed Power Pot
Prep time 5min Cooking time 2hr
This is a really quick and easy recipe that tastes just like an indulgent treat but will in fact help you to achieve your better-body goals. You can also make it in advance and store it in the fridge. Chia seeds have become increasingly popular in recent years, and with good reason: they’re high in fibre, which can aid digestion and help you feel full, while they also pack a protein punch and are rich in omega 3 fatty acids, which will reduce post-workout inflammation.
We’ve collated the above and listed it below, including quantities where sensible. However, it’s unlikely you’ll find the exact quantities so portion out what you need when you get home and freeze any excess if you can to avoid unnecessary food waste. Also keep an eye on “best before” and “use by” dates on the fruit and veg so it doesn’t spoil before it’s time to eat it.
Meat.Fish And driry
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