7-Day Meal Plan for Muscle Building (High Protein)

This 7-day muscle-building meal plan is designed for a lean bulk phase, eating slightly above maintenance to support muscle growth while minimising fat gain. Built around 2,500 kcal and 175g protein per day.

Before starting: Use our Lean Bulk Calculator to establish your personal calorie and protein targets. Scale portions accordingly.

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The Plan at a Glance

Daily targets: ~2,500 kcal, 175g protein, 250g carbs, 80g fat Suitable for: Men ~75-80kg in a lean bulk phase, training 3-4×/week Women/smaller individuals: Scale down by 20-30% to reach your personal targets

Day 1, Monday (Training Day)

Breakfast: Power porridge (520 kcal, 40g protein)

• 70g oats with 300ml whole milk
• 1 scoop vanilla whey protein stirred in
• 1 banana (sliced)
• 2 tbsp peanut butter
• 1 tbsp ground flaxseed

Lunch: Chicken rice bowl (650 kcal, 55g protein)

• 180g chicken breast (grilled)
• 250g cooked white rice
• 200g roasted broccoli and peppers
• Teriyaki sauce (1 tbsp)

Post-Workout Snack: Cottage cheese and berries (250 kcal, 25g protein)

• 200g cottage cheese
• 150g mixed berries

Dinner: Beef stir-fry (650 kcal, 50g protein)

• 180g lean beef strips
• 200g cooked egg noodles
• Mixed vegetables (broccoli, peppers, mangetout, onion)
• Oyster sauce, garlic, sesame oil

Evening Snack: Casein shake (250 kcal, 30g protein)

• 1 scoop casein protein in milk (250ml)

Day 1 Total: ~2,320 kcal, 200g protein

Day 2, Tuesday (Rest Day)

Breakfast: Egg scramble (500 kcal, 40g protein)

• 4 whole eggs scrambled
• 100g smoked salmon
• 2 slices wholemeal toast
• Avocado ¼ (spread)

Lunch: Tuna pasta salad (620 kcal, 48g protein)

• 100g dry wholemeal pasta (cooked)
• 2 cans tuna (240g total drained)
• Sweetcorn, peas, light mayo (1 tbsp)
• Mixed leaves, lemon

Snack: Greek yogurt + granola (380 kcal, 28g protein)

• 250g full-fat Greek yogurt
• 40g granola
• 100g blueberries

Dinner: Salmon with quinoa (600 kcal, 45g protein)

• 160g salmon fillet (baked)
• 80g dry quinoa (cooked: ~250g)
• Asparagus (200g, roasted)
• Lemon butter dressing

Day 2 Total: ~2,100 kcal, 161g protein (slightly lower on rest day, appropriate)

Day 3, Wednesday (Training Day)

Breakfast: Protein French toast (560 kcal, 42g protein)

• 4 slices wholemeal bread
• 3 eggs + 1 scoop vanilla protein in egg mixture
• 200ml milk
• Cinnamon, topped with Greek yogurt (100g) and strawberries

Pre-workout snack: Banana + protein bar (280 kcal, 20g protein)

Lunch: Turkey and rice (670 kcal, 55g protein)

• 180g turkey breast
• 250g cooked white rice
• Large mixed salad with olive oil dressing

Dinner: Chicken and sweet potato mash (620 kcal, 50g protein)

• 180g chicken thigh (baked, skin removed)
• 300g sweet potato (mashed with milk)
• Green beans and peas (200g)
• Gravy (low-calorie)

Snack: Cottage cheese + pineapple (270 kcal, 24g protein)

Day 3 Total: ~2,400 kcal, 191g protein

Day 4, Thursday (Rest Day)

Breakfast: Overnight oats (520 kcal, 38g protein)

• 70g oats
• 250ml whole milk
• 1 scoop protein powder
• Chia seeds (1 tbsp), mixed berries

Lunch: Beef and lentil bowl (630 kcal, 52g protein)

• 150g lean beef mince
• 200g cooked lentils
• Roasted vegetables
• Cumin, coriander, tomato sauce

Snack: Smoked salmon + rye crispbread (340 kcal, 28g protein)

• 100g smoked salmon
• 4 rye crispbreads
• Cream cheese (light, 30g)
• Cucumber

Dinner: King prawn curry (620 kcal, 48g protein)

• 200g king prawns
• Curry sauce (tomato-based, moderate oil)
• 200g cooked basmati rice
• Naan bread (small)

Day 4 Total: ~2,110 kcal, 166g protein

Day 5, Friday (Training Day)

Breakfast: Power shake + toast (570 kcal, 48g protein)

• 300ml whole milk + 1.5 scoops whey protein + 1 banana + 1 tbsp peanut butter (blended)
• 2 slices wholemeal toast with honey

Lunch: Chicken and avocado wrap (640 kcal, 48g protein)

• 2 large wholemeal wraps
• 160g chicken breast
• ½ avocado
• Mixed salad, tomato, jalapeño, light mayo

Post-workout: Protein shake (200 kcal, 25g protein)

Dinner: Pork tenderloin with roasted vegetables and potato (680 kcal, 52g protein)

• 180g pork tenderloin
• 250g roasted new potatoes
• Roasted courgette, onion, peppers (200g)
• Mustard sauce

Day 5 Total: ~2,090 kcal, 173g protein (slightly lower, normal variation)

Day 6, Saturday (Active Day, Higher Calories)

Breakfast: Full muscle breakfast (650 kcal, 50g protein)

• 4 whole eggs (2 scrambled, 2 fried)
• 4 turkey rashers
• Half tin baked beans
• 2 slices wholemeal toast
• Grilled tomatoes and mushrooms

Lunch: Big rice bowl (700 kcal, 52g protein)

• 200g chicken breast
• 280g cooked white rice
• Edamame (100g)
• Cucumber, avocado, teriyaki sauce

Dinner: BBQ beef with jacket potato (720 kcal, 55g protein)

• 200g lean rump steak
• 200g baked jacket potato
• Coleslaw (light, 100g)
• Mixed salad

Snack: 250g Greek yogurt + honey (350 kcal, 25g protein)

Day 6 Total: ~2,420 kcal, 182g protein

Day 7, Sunday (Recovery Day)

Breakfast: Egg and vegetable frittata (520 kcal, 40g protein)

• 5 eggs
• 50g feta cheese
• Spinach, tomato, red pepper, mushroom
• 2 slices wholemeal toast

Lunch: Tuna nicoise (580 kcal, 48g protein)

• 2 cans tuna (240g drained)
• 4 new potatoes (100g, boiled)
• Green beans (100g), boiled egg, olives, salad leaves
• Olive oil + lemon dressing

Dinner: Roast chicken (650 kcal, 55g protein)

• 200g chicken breast
• 200g roast potatoes (in minimal oil)
• Broccoli, carrots, peas
• Gravy (low-cal)

Snack: Casein + milk (250 kcal, 28g protein)

Day 7 Total: ~2,000 kcal, 171g protein

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Core Shopping List

Proteins: Chicken breast, chicken thighs, turkey breast, turkey mince, lean beef, lean pork tenderloin, salmon, tuna (canned), smoked salmon, king prawns, eggs, Greek yogurt (full-fat), cottage cheese, whey + casein protein powder

Carbohydrates: Oats, wholemeal bread, white rice, brown rice, basmati rice, pasta (wholemeal), sweet potato, new potatoes, quinoa, egg noodles

Fats: Peanut butter, avocado, olive oil, ground flaxseed, walnuts, chia seeds

Vegetables: Broccoli, peppers, courgette, spinach, asparagus, green beans, tomatoes, onion, garlic, mixed salad

The Bottom Line

Muscle building is a slow, consistent process that requires sustained calorie surplus and high protein. This 7-day plan provides the framework, adjust portions to hit your personal targets, maintain protein at every meal, and train consistently with progressive overload.