Muscle Gaining

The Muscle Building Diet Plan

The following diet plan will make you gain lean muscle mass. So many people fall at the hurdle of creating meal plans; it’s tedious work for sure. So here I’ll give you a 2500 Calorie plan that meets all the above criteria. And as 2500 is middle-of-the-road, you can tweak it up or down as needed.

Meal 1:- Eggs & Toast with Butter

2 x slices Burgen bread (toasted is good)

• Calories: 231.2
• Protein: 14g
• Fat: 8.8g
• Carbs (net): 24g

4 x eggs

• Calories: 287.6
• Protein: 24g
• Fat: 20.4g
• Carbs (net): 2g

15g or 1 tablespoon butter spread on your toast (Kerrygold brand is best)

• Calories: 108
• Protein: 0g
• Fat: 12g
• Carbs (net): 0g

Total calories: 626.80 | Protein: 38g | Fat: 41.2g | Carbs (net): 26g

MEAL 2:-  Couscous, Chicken, Buttered Veggies

200g or 7 ounces chicken

• Calories: 207
• Protein: 45g
• Fat: 3g
• Carbs (net): 0g

100g or 3.5oz couscous (uncooked weight)

• Calories: 364.5
• Protein: 13g
• Fat: 0.5g
• Carbs (net): 77g

15g or 1 tablespoon butter melted over vegetables (Kerrygold brand is best)

• Calories: 108
• Protein: 0g
• Fat: 12g
• Carbs (net): 0g

3 x heaped tablespoons of mixed veggies (I buy a bag of frozen carrots, peas, cauliflower, broccoli)

• Calories: 44.5
• Protein: 3g
• Fat: 0.5g
• Carbs (net): 7g

Total calories: 724 | Protein: 61g | Fat: 16g | Carbs (net): 84g

MEAL 3:- Protein Shake (40g)

Take after your workout. You can move this meal around to whenever you train in the day.