Trying to gain muscle and not sure what to eat? You can’t out-train a bad diet, and when it comes to building muscle, what you eat matters just as much as how you train. A good workout plan will take you far, but a solid diet is what fuels real growth.
Table of Contents
Step One: Know Your Calories
To build muscle, you need to eat more calories than you burn. This is called a caloric surplus. Not a junk food binge, but a smart, clean increase in your daily intake.
Start by calculating your maintenance calories using any online calculator, then add 300 to 500 extra calories per day for muscle growth.
Too little = no gains
Too much = fat gain instead of muscle
Balance is everything.
Step Two: Focus on Macros
Your three key macronutrients are:
Protein
Essential for muscle repair and growth. Aim for about 1 to 1.2 grams per pound of body weight daily.
Carbs
Give you energy to train hard. Don’t fear them. Go for 2 to 2.5 grams per pound of body weight per day.
Fats
Important for hormones and overall health. About 20 to 30 percent of your total calories should come from healthy fats.
Sample Muscle Gain Meal Plan
This sample plan is based on someone around 150 to 170 pounds. Adjust portion sizes based on your own body weight and calorie needs.
Breakfast
- 4 eggs and 2 egg whites
- 2 slices of whole grain toast
- 1 banana
- 1 cup of black coffee or green tea
Mid-Morning Snack
- 1 protein shake (whey or plant-based)
- 1 handful of almonds
- 1 apple
Lunch
- 6 ounces of grilled chicken or beef
- 1 cup of brown rice or quinoa
- 1 cup of mixed vegetables
- Olive oil drizzle or avocado slices
Pre-Workout
- 1 slice whole grain bread with peanut butter
- 1 scoop protein
- Water or black coffee
Post-Workout
- 1 protein shake
- 1 banana or a bowl of oats
Dinner
- 6 to 8 ounces of salmon, turkey, or lean beef
- Sweet potatoes or brown rice
- Steamed broccoli or spinach
- Olive oil or nuts for healthy fat
Before Bed
- 1 cup of Greek yogurt or cottage cheese
- 1 tablespoon of natural peanut butter
Bonus Tips for Muscle Gains
- Meal prep to avoid skipping meals or grabbing junk food
- Hydrate like crazy, especially if you’re sweating in the gym
- Don’t skip carbs thinking it’ll make you leaner. You need them for energy
- Stick with it. Results take time, especially when bulking clean
Final Thoughts
Building muscle isn’t just about lifting heavy. You need to eat with intention. That means more food, smarter macros, and consistency every single day.
Lift hard, eat right, sleep well. That’s the real growth formula.
