Muscle Gain Meal Ideas

1. Protein-Packed Porridge

• Rolled oats with whole milk or oat milk
• 1 scoop whey protein (vanilla or chocolate)
• 1 tablespoon peanut butter
• Sliced banana and a drizzle of honey

➡️ Approx. 600–700 kcal

2. Scrambled Eggs on Wholemeal Toast

• 3–4 scrambled eggs cooked in olive oil or butter
• 2 slices wholegrain toast
• Avocado on the side
• Add cheese or smoked salmon for extra protein

➡️ Approx. 500–700 kcal

3. Chicken & Rice Power Bowl

• Grilled chicken breast (or thigh for more calories)
• Basmati rice
• Olive oil, chopped avocado, spinach, tomatoes
• Drizzle of full-fat yogurt or tahini dressing

➡️ Approx. 700–800 kcal

4. Loaded Wrap

• Wholegrain wrap with hummus
• Tuna, chicken, or falafel
• Grated cheese, rocket, peppers, and cucumber
• Side of trail mix or a protein bar

➡️ Approx. 600–750 kcal

5. Lean Beef Pasta Bolognese

• Lean beef mince (or turkey/lentil alternative)
• Wholewheat pasta
• Homemade tomato sauce with veg
• Topped with grated cheese or parmesan

➡️ Approx. 700–900 kcal

6. Salmon, Sweet Potato & Greens

• Baked salmon fillet with olive oil
• Roasted sweet potato
• Steamed broccoli or kale
• Add a side of couscous or quinoa for more carbs

➡️ Approx. 650–800 kcal

• Greek yogurt with granola and berries
• Handful of nuts & dried fruit
• Hard-boiled eggs & oatcakes
• Peanut butter on toast or rice cakes
• Protein smoothies with banana, oats & milk
• Cheese and wholegrain crackers

“Mass Builder Shake”

• 1 banana
• 1 scoop whey protein
• 1 tablespoon peanut butter
• 1 cup full-fat milk or oat milk
• ½ cup oats
• 1 teaspoon honey
• Ice cubes

➡️ Blend and enjoy – ~600–700 kcal