Muscle building meal plan, built around training.
Muscle grows on a small calorie surplus, enough protein and carbs around your workouts. This week runs about 2,450 to 2,800 calories a day with 155 to 205 grams of protein. Alma can fit it to your goal.
Built from ISSN position stand advice.
The rules
Three habits do most of the work
Eat a little more than you burn
A modest surplus is enough. Slow and steady beats a big bulk.
Protein, 1.4 to 2.0 g per kg
That is the range the ISSN position stand gives for people who exercise.
Carbs around training
Eat carbs before and after lifting to fuel the session.
Sample week
Seven days of muscle building meals
About 2,450 to 2,800 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastSteak and eggs with sourdough4 oz sirloin steak, 2 eggs, 2 slices sourdough toast, 1 tsp butter, 1 orange
LunchChicken, rice and avocado bowl6 oz grilled chicken, 1½ cups cooked brown rice, ½ avocado, salsa, 1 tsp olive oil
SnackPost-workout shake1½ cups 2% milk, 1 scoop whey protein, 1 banana, 1 tbsp peanut butter
DinnerSalmon with pesto pasta6 oz salmon, 1½ cups cooked whole-wheat pasta, 2 cups broccoli, 1 tbsp pesto, 1 tbsp Parmesan
About 2,800 kcal206 g protein256 g carbs
Day 2Tuesday
- BreakfastOvernight oats with whey and banana1 cup dry oats, 1 scoop whey protein, 1½ cups whole milk, 1 banana, 1 tbsp chia seeds
- LunchBeef burrito bowl5 oz ground beef 90% lean, 1½ cups cooked white rice, ½ cup black beans, ¼ cup cheese, salsa
- SnackBagel with cottage cheese1 whole-wheat bagel, ¾ cup cottage cheese, 2 tsp honey, cinnamon
- DinnerChicken thighs with sweet potato mash6 oz roasted chicken thigh, 1 large sweet potato mashed with 1 tbsp butter, 2 cups green beans
About 2,780 kcal187 g protein320 g carbs
Day 3Wednesday
- BreakfastEgg and cheese breakfast sandwiches2 eggs, 2 oz cheddar, 2 whole-wheat English muffins, 1 apple
- LunchTurkey, potato and spinach bowl6 oz raw ground turkey, 1½ cups roasted potatoes, 2 cups spinach, 1 tbsp olive oil
- SnackGreek yogurt with granola and honey1 cup whole-milk Greek yogurt, ½ cup granola, 1 tbsp honey
- DinnerShrimp paella with peas6 oz shrimp, 1½ cups cooked white rice, peppers, ½ cup peas, 1 tbsp olive oil, saffron
About 2,520 kcal157 g protein271 g carbs
Day 4Thursday
- BreakfastProtein pancakes with berriesPancakes from ½ cup oats, 1 scoop whey, 2 eggs and 1 banana, ½ cup blueberries, 1 tbsp maple syrup
- LunchChicken pasta salad5 oz grilled chicken, 1½ cups cooked pasta, cherry tomatoes, cucumber, 1 oz mozzarella, 1 tbsp olive oil
- SnackTrail mix and a glass of milk⅓ cup trail mix with nuts and raisins, 1 cup 2% milk
- DinnerPork tenderloin with rice and carrots6 oz pork tenderloin, 1½ cups cooked brown rice, 2 cups roasted carrots, 1 tbsp olive oil
About 2,470 kcal174 g protein250 g carbs
Day 5Friday
- BreakfastBagel with eggs and avocado1 whole-wheat bagel, 2 eggs, ½ avocado, tomato slices
- LunchTuna pasta with peas1 can tuna in water, 1½ cups cooked pasta, ½ cup peas, 2 tbsp olive oil, lemon, 1 oz Parmesan
- SnackCottage cheese with grapes and walnuts1 cup cottage cheese, 1 cup grapes, ½ oz walnuts
- DinnerBeef stir-fry with noodles5 oz flank steak, 1½ cups cooked udon noodles, 2 cups mixed vegetables, 1 tbsp sesame oil
About 2,540 kcal161 g protein242 g carbs
Day 6Saturday
- BreakfastFull breakfast plate3 eggs, 2 slices bacon, ½ cup baked beans, 1 slice sourdough, 1 grilled tomato
- LunchChicken and rice soup with bread6 oz shredded chicken, 1 cup cooked rice in broth with carrots and celery, 2 slices sourdough
- SnackPeanut butter banana smoothie1½ cups whole milk, 1 banana, 2 tbsp peanut butter, 1 tbsp oats
- DinnerHomemade burgers with potato wedges6 oz ground beef 90% lean, 1 whole-wheat bun, 1 oz cheddar, 1½ cups potato wedges, 1 tbsp olive oil
About 2,760 kcal190 g protein289 g carbs
Day 7Sunday
- BreakfastFrench toast with strawberries and yogurt3 slices whole-wheat bread dipped in 2 eggs and milk, 1 cup Greek yogurt, 1 cup strawberries
- LunchRoast chicken with couscous salad6 oz roast chicken, 1½ cups cooked couscous, cucumber, tomato, 1 oz feta, 1 tbsp olive oil
- SnackHummus with pita and vegetables½ cup hummus, 1 whole-wheat pita, carrot and pepper sticks, 1 apple
- DinnerBaked cod with mashed potato7 oz baked cod, 1½ cups mashed potatoes with 1 tbsp butter, 1 cup peas, lemon
About 2,530 kcal198 g protein265 g carbs
Shopping list
What to buy
Most days
Now and then
Cook rice, potatoes and chicken in batches on Sunday. It makes the week much easier.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories do you need to build muscle?
A small surplus is a good start. This plan sits at about 2,450 to 2,800 calories a day, which suits an active adult training several times a week. The calorie calculator gives you a starting point to adjust from.
How many calories is this meal plan?
About 2,450 to 2,800 calories a day, with 155 to 205 grams of protein and 240 to 320 grams of carbs. Days differ a little. Scale portions up or down to match your training and your appetite.
How much protein should I eat to gain muscle?
The International Society of Sports Nutrition position stand gives 1.4 to 2.0 grams per kilogram of body weight a day, spread over meals of about 20 to 40 grams. That is 112 to 160 grams for an 80 kilogram person. This plan runs 155 to 205 grams, so it suits a lifter of about 80 to 100 kilograms.
Do I need a mass gainer shake?
Not required. Milk, whey, a banana and peanut butter make a shake with about 525 calories and 40 grams of protein, like Monday's snack. Food works too if you have the appetite.
What should I eat after a workout?
A meal with 20 to 40 grams of protein and a good serving of carbs, like chicken with rice, salmon with pasta or a shake with a banana. The ISSN position stand says the total across the day matters most.
How does Alma help with a muscle building plan?
Log a meal by photo, voice or text in about 10 seconds. Alma shows calories, protein and carbs for the day, and each meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, so the surplus does not come only from low-quality food.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.