7-Day Meal Plan to Gain Muscle and Lose Fat

7 Day Meal Plan to Gain Muscle and Lose Fat .

Compleate Guide to Gain Muscle and Losing Fat .

If you’re on a mission to build muscle and lose fat at the same time? That’s awesome—it’s totally doable with the right approach! This process, called body recomposition, is all about eating smart, training hard, and staying consistent. In this guide, we’ll cover the signs of gaining muscle and losing fat to keep you motivated, plus a detailed 7-day meal plan for muscle gain and fat loss you can turn into a muscle gain diet plan 7 days PDF. Ready to transform? Let’s dive in!

What Is Body Recomposition?

Body recomposition means gaining muscle while losing fat, reshaping your physique without necessarily changing your weight much. It’s a balancing act: you eat enough to fuel muscle growth but stay in a slight calorie deficit to burn fat. Strength training and high-protein meals are key. So, how do you know it’s working? Let’s look at the signs.

Signs of Gaining Muscle and Losing Fat

You might not see huge changes on the scale, but these clues show you’re on the right track:

1. Clothes Fit Differently: Your jeans feel looser at the waist, but your arms and shoulders fill out your shirts. That’s fat shrinking and muscles growing!
2. Increased Strength: You’re lifting heavier weights or doing more reps in the gym. Muscle growth boosts your power.
3. Visible Muscle Definition: You start seeing more tone in your arms, legs, or abs as fat layers thin out.
4. Better Endurance: Workouts feel easier, and you recover faster, thanks to improved muscle efficiency.
5. Body Measurements Change: Your waist shrinks, but your chest or thighs stay the same or grow slightly.
6. Improved Energy and Mood: Muscle burns more calories, boosting metabolism and making you feel energized.
7. Scale Stays Steady but Body Fat Drops: Use a body fat scale or calipers to track progress—less fat, more muscle.

Ever notice your pants fitting better even if the scale doesn’t budge? That’s recomposition at work!

How to Track Progress

• Measure Weekly: Track waist, hips, arms, and thighs.
• Take Photos: Visual changes beat the scale.
• Test Strength: Log your lifts to see gains.
• Check Body Fat: Use tools like calipers or smart scales.

Science of Muscle Gain and Fat Loss

A study from the Journal of the International Society of Sports Nutrition shows high-protein diets (1.6-2.2g/kg body weight) help burn fat while preserving muscle. Strength training triggers muscle growth via mechanical tension and damage, while a slight calorie deficit (300-500 below maintenance) burns fat. Timing matters too—eating protein every 3-4 hours keeps amino acids flowing for repair.

7-Day Meal Plan for Muscle Gain and Fat Loss

This 7-day meal plan for muscle gain and fat loss is designed for a moderately active person (70-80kg) aiming for recomposition. It balances high protein (1.6-2g/kg), moderate carbs for energy, and low fats for a slight deficit (2,000-2,200 calories). Adjust portions based on your weight and activity. You can format this into a muscle gain diet plan 7 days PDF for easy access—more on that later!

Day 1

• Breakfast: Greek yogurt (200g) with 100g berries, 30g granola, 1 scoop whey protein (400 cal, 35g protein).
• Snack: 2 boiled eggs, 1 apple (200 cal, 12g protein).
• Lunch: Grilled chicken (150g), 100g quinoa, steamed broccoli (500 cal, 40g protein).
• Snack: 20g almonds, 1 orange (150 cal, 4g protein).
• Dinner: Salmon (150g), 150g sweet potato, spinach salad with light dressing (600 cal, 35g protein).
• Total: ~1,850 cal, ~126g protein, ~200g carbs, ~60g fat.

Prep Tip: Grill chicken and salmon in bulk. Cook quinoa and portion veggies.

Day 2

• Breakfast: 3 egg omelet with spinach, tomatoes, 1 slice whole-grain toast (350 cal, 20g protein).
• Snack: Protein shake (1 scoop whey, 200ml almond milk, banana) (250 cal, 25g protein).
• Lunch: Turkey breast (150g), 100g brown rice, mixed greens (500 cal, 40g protein).
• Snack: 100g cottage cheese, 50g pineapple (150 cal, 12g protein).
• Dinner: Lean beef (150g), 100g roasted zucchini, 50g avocado (550 cal, 38g protein).
• Total: ~1,800 cal, ~135g protein, ~180g carbs, ~55g fat.

Prep Tip: Roast veggies and beef together. Store greens separately.

Day 3

• Breakfast: Oatmeal (80g oats, 200ml milk, 1 scoop protein, 50g berries) (450 cal, 35g protein).
• Snack: 1 slice whole-grain bread, 20g peanut butter (200 cal, 7g protein).
• Lunch: Tuna (100g), 100g quinoa, cucumber salad (450 cal, 35g protein).
• Snack: 150g Greek yogurt, 10g chia seeds (200 cal, 18g protein).
• Dinner: Chicken thigh (150g), 150g roasted cauliflower, kale (550 cal, 40g protein).
• Total: ~1,850 cal, ~135g protein, ~190g carbs, ~50g fat.

Prep Tip: Bake chicken thighs with spices. Prep salads daily for freshness.

Day 4

• Breakfast: 4 egg whites, 2 eggs, 100g spinach, 1 slice toast (350 cal, 25g protein).
• Snack: Protein bar (200 cal, 20g protein).
• Lunch: Grilled fish (150g), 100g sweet potato, asparagus (500 cal, 35g protein).
• Snack: 1 apple, 15g almonds (150 cal, 3g protein).
• Dinner: Tofu (150g), 100g brown rice, stir-fried peppers (500 cal, 25g protein).
• Total: ~1,700 cal, ~108g protein, ~170g carbs, ~55g fat.

Prep Tip: Marinate tofu for flavor. Batch-cook rice.

Day 5

• Breakfast: Smoothie (1 scoop whey, 200ml milk, banana, 50g spinach) (350 cal, 30g protein).
• Snack: 100g cottage cheese, 50g berries (150 cal, 12g protein).
• Lunch: Chicken breast (150g), 100g quinoa, steamed zucchini (500 cal, 40g protein).
• Snack: 2 boiled eggs, 1 orange (200 cal, 12g protein).
• Dinner: Salmon (150g), 100g roasted potatoes, broccoli (550 cal, 35g protein).
• Total: ~1,750 cal, ~129g protein, ~180g carbs, ~50g fat.

Prep Tip: Blend smoothies in bulk, freeze in portions.

Day 6

• Breakfast: Greek yogurt (200g), 30g granola, 100g strawberries (400 cal, 25g protein).
• Snack: Protein shake (1 scoop, 200ml almond milk, 50g oats) (250 cal, 25g protein).
• Lunch: Turkey (150g), 100g brown rice, mixed greens (500 cal, 40g protein).
• Snack: 20g almonds, 1 apple (150 cal, 4g protein).
• Dinner: Lean beef (150g), 150g sweet potato, spinach (550 cal, 38g protein).
• Total: ~1,850 cal, ~132g protein, ~200g carbs, ~55g fat.

Prep Tip: Grill beef with herbs. Prep greens fresh.

Day 7

• Breakfast: 3 egg omelet, 100g mushrooms, 1 slice toast, 50g avocado (400 cal, 20g protein).
• Snack: 100g cottage cheese, 50g pineapple (150 cal, 12g protein).
• Lunch: Chicken (150g), 100g quinoa, broccoli (500 cal, 40g protein).
• Snack: Protein bar (200 cal, 20g protein).
• Dinner: Fish (150g), 100g roasted cauliflower, kale salad (500 cal, 35g protein).
• Total: ~1,750 cal, ~127g protein, ~170g carbs, ~50g fat.

Prep Tip: Sunday prep day—cook proteins and carbs for the week.

Creating a Muscle Gain Diet Plan 7 Days PDF

To make this plan user-friendly, format it into a 7-day meal plan for muscle gain PDF:

• Title: “7-Day Meal Plan for Muscle Gain and Fat Loss”
• Sections: Daily breakdown with meals, calories, macros (protein, carbs, fats).
• Shopping List: Chicken (1kg), salmon (500g), beef (500g), eggs (12), quinoa (500g), rice (500g), sweet potatoes (1kg), veggies (broccoli, spinach, zucchini, kale), fruits (apples, berries), yogurt, almonds, protein powder.
• Tips: Include prep instructions, storage advice (fridge 4-5 days, freeze extras).
• Design: Use tables for daily plans, bold headings, and a clean layout.
• Download: Host on your blog with a call-to-action: “Download your free muscle gain diet plan 7 days PDF here!”

This PDF can be created using tools like Canva or Google Docs, exported as a PDF, and linked on your site. It’s a great lead magnet to boost engagement. Want tips on designing it?

Recipes for Muscle Gain and Fat Loss

Here are two recipes to spice up your 7-day meal plan for muscle gain and fat loss:

Chicken Quinoa Bowl (4 Servings)

• Ingredients: 600g chicken breast, 400g quinoa, 200g broccoli, 1 avocado, lemon, garlic.
• Steps: Grill chicken with lemon and garlic. Cook quinoa. Steam broccoli. Slice avocado. Divide into containers.
• Nutrition: 500 cal, 40g protein, 50g carbs, 15g fat per serving.
• Time: 30 minutes.

Veggie-Packed Tuna Salad (4 Servings)

• Ingredients: 400g canned tuna, 200g mixed greens, 1 cucumber, 100g cherry tomatoes, 2 tbsp light dressing.
• Steps: Drain tuna, mix with chopped veggies and dressing. Store in jars for freshness.
• Nutrition: 300 cal, 30g protein, 15g carbs, 10g fat per serving.
• Time: 15 minutes.

These keep meals tasty and aligned with your goals. Got a favorite recipe to share?

Meal Prep Tips for Success

• Batch Cook: Grill proteins and roast veggies on Sunday. Use a slow cooker for hands-off meals.
• Portion Control: Use a kitchen scale for accuracy. Smaller containers for weight loss, larger for muscle gain.
• Storage: Label containers with dates. Fridge for 4-5 days, freeze for longer.
• Variety: Swap proteins (chicken to tofu) or spices (Mexican to Italian) weekly.
• Hydration: Drink 3 liters of water daily to support muscle function and curb hunger.

Exercise to Support Recomposition

• Muscle Gain: Lift weights 4-5 times weekly. Focus on compound lifts (squats, deadlifts, bench press) for max growth.
• Fat Loss: Add 2-3 sessions of cardio or HIIT (20-30 min) to boost calorie burn.
• Timing: Eat protein and carbs post-workout to aid recovery. Pre-workout carbs fuel lifts.

Common Mistakes to Avoid

• Under-eating Protein: Skimp on protein, and you risk losing muscle. Hit your 1.6-2g/kg target.
• Ignoring Deficit: Too many calories stall fat loss. Track with apps like MyFitnessPal.
• Boring Meals: Same foods daily lead to burnout. Rotate ingredients.
• Skipping Rest: Overtraining hinders recovery. Take 1-2 rest days weekly.

Ever fallen into one of these traps? How’d you bounce back?

Dietary Variations

• Vegetarian: Use eggs, dairy, lentils, or tofu for protein.
• Vegan: Quinoa, beans, soy, hemp seeds. Blend vegan protein shakes.
• Gluten-Free: Swap bread for rice or potatoes.
• Allergies: Replace nuts with seeds or yogurt if allergic.

Long-Term Benefits

Beyond aesthetics, recomposition boosts metabolism (muscle burns more calories), improves insulin sensitivity, and lowers disease risk. You’ll feel stronger, more energized, and confident. Can you picture yourself six months from now?

Signs and a 7-Day Meal Plan

Signs You’re Gaining Muscle and Losing Fat

The scale might not move much, but these clues show you’re on track:

1. Clothes Fit Better: Looser waist, tighter sleeves—fat’s shrinking, muscles are popping!
2. Stronger Lifts: You’re adding plates or cranking out more reps in the gym.
3. More Definition: Arms, legs, or abs start looking toned as fat melts away.
4. Better Stamina: Workouts feel easier, and recovery’s quicker.
5. Measurements Shift: Smaller waist, but chest or thighs hold steady or grow.
6. Energy Boost: More muscle means a faster metabolism, so you feel pumped.
7. Body Fat Drops: Use a body fat scale or calipers to see fat percentage dip.

Ever noticed your jeans fitting differently even if the scale’s stubborn? That’s recomposition magic!

Tracking Progress

• Measure Weekly: Check waist, hips, arms, thighs.
• Take Photos: Visuals trump the scale.
• Log Lifts: Track gym progress.
• Monitor Body Fat: Use calipers or smart scales.

Science Behind Muscle Gain and Fat Loss

A Journal of the International Society of Sports Nutrition study says high-protein diets (1.6-2.2g/kg body weight) burn fat while preserving muscle. Strength training sparks growth through tension and damage, while a 300-500 calorie deficit torches fat. Eating protein every 3-4 hours keeps muscles fueled for repair.

7-Day Meal Plan for Muscle Gain and Fat Loss.

This 7-day meal plan for muscle gain and fat loss is tailored for a 70-80kg person aiming for recomposition. It’s high-protein (1.6-2g/kg), moderate carbs, and low fats for a slight deficit (2,000-2,200 calories). Adjust portions for your needs. You can format this into a muscle gain diet plan 7 days PDF for easy use—details below!

Day 1

• Breakfast: 200g Greek yogurt, 100g berries, 30g granola, 1 scoop whey protein (400 cal, 35g protein).
• Snack: 2 boiled eggs, 1 apple (200 cal, 12g protein).
• Lunch: 150g grilled chicken, 100g quinoa, steamed broccoli (500 cal, 40g protein).
• Snack: 20g almonds, 1 orange (150 cal, 4g protein).
• Dinner: 150g salmon, 150g sweet potato, spinach salad with light dressing (600 cal, 35g protein).
• Total: ~1,850 cal, ~126g protein, ~200g carbs, ~60g fat.

Prep Tip: Grill chicken and salmon in bulk. Cook quinoa and portion veggies.

Day 2

• Breakfast: 3 egg omelet with spinach, tomatoes, 1 slice whole-grain toast (350 cal, 20g protein).
• Snack: Protein shake (1 scoop whey, 200ml almond milk, banana) (250 cal, 25g protein).
• Lunch: 150g turkey breast, 100g brown rice, mixed greens (500 cal, 40g protein).
• Snack: 100g cottage cheese, 50g pineapple (150 cal, 12g protein).
• Dinner: 150g lean beef, 100g roasted zucchini, 50g avocado (550 cal, 38g protein).
• Total: ~1,800 cal, ~135g protein, ~180g carbs, ~55g fat.

Prep Tip: Roast veggies and beef together. Store greens separately.

Day 3

• Breakfast: 80g oats, 200ml milk, 1 scoop protein, 50g berries (450 cal, 35g protein).
• Snack: 1 slice whole-grain bread, 20g peanut butter (200 cal, 7g protein).
• Lunch: 100g tuna, 100g quinoa, cucumber salad (450 cal, 35g protein).
• Snack: 150g Greek yogurt, 10g chia seeds (200 cal, 18g protein).
• Dinner: 150g chicken thigh, 150g roasted cauliflower, kale (550 cal, 40g protein).
• Total: ~1,850 cal, ~135g protein, ~190g carbs, ~50g fat.

Prep Tip: Bake chicken thighs with spices. Prep salads daily.

Day 4

• Breakfast: 4 egg whites, 2 eggs, 100g spinach, 1 slice toast (350 cal, 25g protein).
• Snack: Protein bar (200 cal, 20g protein).
• Lunch: 150g grilled fish, 100g sweet potato, asparagus (500 cal, 35g protein).
• Snack: 1 apple, 15g almonds (150 cal, 3g protein).
• Dinner: 150g tofu, 100g brown rice, stir-fried peppers (500 cal, 25g protein).
• Total: ~1,700 cal, ~108g protein, ~170g carbs, ~55g fat.

Prep Tip: Marinate tofu for flavor. Batch-cook rice.

Day 5

• Breakfast: Smoothie (1 scoop whey, 200ml milk, banana, 50g spinach) (350 cal, 30g protein).
• Snack: 100g cottage cheese, 50g berries (150 cal, 12g protein).
• Lunch: 150g chicken breast, 100g quinoa, steamed zucchini (500 cal, 40g protein).
• Snack: 2 boiled eggs, 1 orange (200 cal, 12g protein).
• Dinner: 150g salmon, 100g roasted potatoes, broccoli (550 cal, 35g protein).
• Total: ~1,750 cal, ~129g protein, ~180g carbs, ~50g fat.

Prep Tip: Blend smoothies in bulk, freeze in portions.

Day 6

• Breakfast: 200g Greek yogurt, 30g granola, 100g strawberries (400 cal, 25g protein).
• Snack: Protein shake (1 scoop, 200ml almond milk, 50g oats) (250 cal, 25g protein).
• Lunch: 150g turkey, 100g brown rice, mixed greens (500 cal, 40g protein).
• Snack: 20g almonds, 1 apple (150 cal, 4g protein).
• Dinner: 150g lean beef, 150g sweet potato, spinach (550 cal, 38g protein).
• Total: ~1,850 cal, ~132g protein, ~200g carbs, ~55g fat.

Prep Tip: Grill beef with herbs. Prep greens fresh.

Day 7

• Breakfast: 3 egg omelet, 100g mushrooms, 1 slice toast, 50g avocado (400 cal, 20g protein).
• Snack: 100g cottage cheese, 50g pineapple (150 cal, 12g protein).
• Lunch: 150g chicken, 100g quinoa, broccoli (500 cal, 40g protein).
• Snack: Protein bar (200 cal, 20g protein).
• Dinner: 150g fish, 100g roasted cauliflower, kale salad (500 cal, 35g protein).
• Total: ~1,750 cal, ~127g protein, ~170g carbs, ~50g fat.

Prep Tip: Sunday prep day—cook proteins and carbs for the week.

Creating a Muscle Gain Diet Plan 7 Days PDF

To share this 7-day meal plan for muscle gain and fat loss as a muscle gain diet plan 7 days PDF, format it like this:

• Title: “7-Day Muscle Gain and Fat Loss Meal Plan”
• Sections: Daily meals with calories, macros (protein, carbs, fats).
• Shopping List: 1kg chicken, 500g salmon, 500g beef, 12 eggs, 500g quinoa, 500g rice, 1kg sweet potatoes, veggies (broccoli, spinach, zucchini, kale), fruits (apples, berries), yogurt, almonds, protein powder.
• Tips: Prep instructions, storage (fridge 4-5 days, freeze extras).
• Design: Use tables for daily plans, bold headings, clean layout.
• Download: Host on your blog: “Download your free 7-day meal plan for muscle gain PDF here!”

Use Canva or Google Docs to create the PDF, export it, and link it on your site. It’s a great way to engage readers. Want ideas for styling the PDF?

Recipes for Muscle Gain and Fat Loss

Try these to keep your 7-day meal plan for muscle gain and fat loss exciting:

Chicken Quinoa Bowl (4 Servings)

• Ingredients: 600g chicken breast, 400g quinoa, 200g broccoli, 1 avocado, lemon, garlic.
• Steps: Grill chicken with lemon and garlic. Cook quinoa. Steam broccoli. Slice avocado. Divide into containers.
• Nutrition: 500 cal, 40g protein, 50g carbs, 15g fat per serving.
• Time: 30 minutes.

Veggie-Packed Tuna Salad (4 Servings)

• Ingredients: 400g canned tuna, 200g mixed greens, 1 cucumber, 100g cherry tomatoes, 2 tbsp light dressing.
• Steps: Drain tuna, mix with chopped veggies and dressing. Store in jars.
• Nutrition: 300 cal, 30g protein, 15g carbs, 10g fat per serving.
• Time: 15 minutes.

Love a good meal prep recipe? What’s your go-to?

Meal Prep Tips for Success

• Batch Cook: Grill proteins, roast veggies on Sunday. Slow cookers save time.
• Portion Control: Use a scale for precision. Smaller containers for fat loss.
• Storage: Label with dates. Fridge for 4-5 days, freeze extras.
• Variety: Swap proteins (chicken to tofu) or spices weekly.
• Hydration: 3L water daily supports muscles and curbs hunger.

Exercise for Recomposition

• Muscle Gain: Lift weights 4-5x/week (squats, deadlifts, bench press).
• Fat Loss: Add 2-3x/week cardio or HIIT (20-30 min).
• Timing: Protein and carbs post-workout for recovery. Carbs pre-workout for energy.

Common Mistakes to Avoid

• Low Protein: Hit 1.6-2g/kg to protect muscle.
• No Deficit: Too many calories stop fat loss. Track with MyFitnessPal.
• Boring Meals: Rotate ingredients to stay excited.
• Overtraining: Rest 1-2 days/week for recovery.

Hit a plateau before? What got you moving again?

Dietary Variations

• Vegetarian: Eggs, dairy, lentils, tofu.
• Vegan: Quinoa, beans, soy, hemp seeds.
• Gluten-Free: Rice, potatoes, corn wraps.
• Allergies: Swap nuts for seeds or yogurt.

Long-Term Benefits

Recomposition boosts metabolism, improves insulin sensitivity, and lowers disease risk. You’ll feel stronger, energized, and confident. Imagine where you’ll be in six months!

• More Signs: Add details on metabolic changes, sleep improvements, or mental clarity.
• Extended Meal Plan: Include 2-3 more recipes (e.g., beef stir-fry, egg muffins) with step-by-step instructions and nutrition breakdowns.
• Science Deep Dive: Discuss protein synthesis, mTOR pathway, or fat oxidation in detail, citing studies.
• Advanced Tips: Cover macro cycling, carb timing, or supplement use (creatine, BCAAs).
• Case Studies: Share success stories or hypothetical transformations.
• FAQs: Add reader questions like “Can women recomp without bulking?” or “How long to see results?”

7-Day Meal Plan for Fat Loss and Muscle Gain.

Discover a 7-day meal plan to lose fat and build muscle! High-protein, tasty meals with macros to fuel your gains. Ready to transform? Check it out now

Hey, you’re about to embark on a week of eating that’s gonna power up your muscles and help you shed some fat. This plan’s got high protein to build those gains, moderate carbs for energy, and healthy fats to keep you satisfied. I’ve kept the calories around 1800-2050 per day, perfect for a slight deficit for most guys aiming to lean out while bulking up. Adjust portions based on your weight and activity level—maybe add more carbs on heavy lifting days. What do you think? Let’s break it down day by day.

Day 1: Kickstarting the Gains.

Here’s what I think: Day 1 sets the vibe for the whole week. We’re loading up on protein, with complex carbs and healthy fats to keep you energized. Can you imagine starting your week feeling like a beast?

Breakfast: Greek Yogurt Power Bowl.

• 1 cup plain Greek yogurt (full-fat for satiety)
• 1 scoop whey protein powder (vanilla or unflavored)
• ½ cup mixed berries (strawberries, blueberries)
• 1 tbsp chia seeds
• ¼ cup granola (low-sugar)
  Why? Greek yogurt and whey pack a protein punch, berries add antioxidants, and granola gives a touch of carbs.
  Approx. Macros: 400 kcal, 35g protein, 30g carbs, 15g fat

Morning Snack: Apple & Almond Butter.

• 1 medium apple
• 1 tbsp almond butter
  Why? Apples bring fiber and quick carbs, while almond butter’s healthy fats keep you full.
  Approx. Macros: 200 kcal, 4g protein, 20g carbs, 12g fat

Lunch: Grilled Chicken Quinoa Bowl.

• 6 oz grilled chicken breast
• ¾ cup cooked quinoa
• 1 cup steamed broccoli
• ½ avocado, sliced
• Drizzle of olive oil and lemon juice
  Why? Chicken’s your protein hero, quinoa’s a slow-burning carb, and avocado brings healthy fats.
  Approx. Macros: 550 kcal, 45g protein, 40g carbs, 20g fat

Afternoon Snack: Protein Shake.

• 1 scoop whey protein powder mixed with water or unsweetened almond milk
• 1 tbsp peanut butter
• ½ banana
  Why? Perfect post-workout or to keep protein levels high.
  Approx. Macros: 250 kcal, 25g protein, 15g carbs, 10g fat

Dinner: Baked Salmon with Sweet Potato.

• 6 oz baked salmon (season with herbs, lemon)
• 1 medium sweet potato, roasted
• 1 cup sautéed spinach with garlic
  Why? Salmon’s omega-3s aid muscle recovery, and sweet potato gives steady carbs.
  Approx. Macros: 500 kcal, 40g protein, 35g carbs, 18g fat

Evening Snack: Cottage Cheese & Nuts.

• ½ cup low-fat cottage cheese
• 10 almonds
  Why? Cottage cheese’s slow-digesting protein is great for overnight muscle repair.
  Approx. Macros: 150 kcal, 15g protein, 5g carbs, 8g fat

Daily Total: ~2050 kcal, 164g protein, 145g carbs, 83g fat

Day 2: Keep the Momentum Going.

Well, Day 2 is about staying consistent. You’re fueling those muscles for the long haul, so let’s mix in some eggs for variety. What’s your take on eggs for breakfast?

Breakfast: Veggie Egg Scramble.

• 3 whole eggs + 2 egg whites
• 1 cup diced bell peppers and onions
• 1 slice whole-grain toast
• ¼ avocado
  Why? Eggs are a protein powerhouse, and veggies add micronutrients.
  Approx. Macros: 400 kcal, 30g protein, 20g carbs, 20g fat

Morning Snack: Hard-Boiled Eggs & Carrots.

• 2 hard-boiled eggs
• 1 cup baby carrots
  Why? Easy, portable, and keeps protein steady.
  Approx. Macros: 200 kcal, 12g protein, 10g carbs, 10g fat

Lunch: Turkey & Brown Rice Bowl.

• 6 oz ground turkey (93% lean)
• ¾ cup cooked brown rice
• 1 cup roasted zucchini
• 1 tbsp olive oil for cooking
  Why? Turkey’s lean and mean, and brown rice fuels your workouts.
  Approx. Macros: 500 kcal, 40g protein, 40g carbs, 15g fat

Afternoon Snack: Protein Bar.

• 1 high-protein bar (aim for 20g protein, low sugar)
  Why? Convenient for on-the-go muscle support.
  Approx. Macros: 200 kcal, 20g protein, 15g carbs, 8g fat

Dinner: Beef Stir-Fry.

• 6 oz lean beef strips
• 1 cup mixed stir-fry veggies (broccoli, snap peas, carrots)
• ½ cup cooked wild rice
• Soy sauce or tamari (low-sodium) for flavor
  Why? Beef’s rich in iron and protein, and veggies keep it light.
  Approx. Macros: 500 kcal, 45g protein, 30g carbs, 15g fat

Evening Snack: Greek Yogurt & Seeds.

• ½ cup Greek yogurt
• 1 tbsp pumpkin seeds
  Why? Another protein hit for overnight muscle growth.
  Approx. Macros: 150 kcal, 15g protein, 5g carbs, 8g fat

Daily Total: ~1950 kcal, 162g protein, 120g carbs, 76g fat

Day 3: Midweek Muscle Fuel.

You’re halfway through—how’s it going? Day 3 keeps energy high while staying lean. Let’s throw in some tuna for variety. Ever tried it in a snack?

Breakfast: Protein Oatmeal.

• ½ cup rolled oats (cooked with water or almond milk)
• 1 scoop whey protein powder
• 1 tbsp almond butter
• ½ cup sliced strawberries
  Why? Oats give sustained energy, and protein powder boosts muscle-building.
  Approx. Macros: 400 kcal, 30g protein, 35g carbs, 15g fat

Morning Snack: Tuna & Crackers.

• 1 can tuna (in water, drained)
• 5 whole-grain crackers
  Why? Tuna’s lean protein, and crackers add a small carb boost.
  Approx. Macros: 200 kcal, 25g protein, 15g carbs, 2g fat

Lunch: Grilled Chicken Salad.

• 6 oz grilled chicken breast
• 2 cups mixed greens (spinach, arugula)
• ½ cup cherry tomatoes
• ¼ cup cucumber
• 1 tbsp olive oil + balsamic vinegar
  Why? Light but filling, with protein to keep you satisfied.
  Approx. Macros: 400 kcal, 40g protein, 10g carbs, 15g fat

Afternoon Snack: Protein Shake.

• 1 scoop whey protein powder
• 1 cup unsweetened almond milk
• ½ banana
  Why? Quick and easy to keep protein high.
  Approx. Macros: 200 kcal, 25g protein, 15g carbs, 5g fat

Dinner: Baked Cod with Quinoa.

• 6 oz baked cod (season with lemon and herbs)
• ¾ cup cooked quinoa
• 1 cup steamed asparagus
  Why? Cod’s lean and protein-rich, and asparagus is nutrient-dense.
  Approx. Macros: 450 kcal, 40g protein, 30g carbs, 10g fat

Evening Snack: Cottage Cheese & Berries.

• ½ cup cottage cheese
• ½ cup mixed berries
  Why? A sweet, protein-packed way to end the day.
  Approx. Macros: 150 kcal, 15g protein, 10g carbs, 5g fat

Daily Total: ~1800 kcal, 175g protein, 115g carbs, 52g fat

Day 4: Power Through.

Day 4’s here, and you’re killing it! Let’s mix in some pork for a change—lean and tasty. What’s your go-to protein source?

Breakfast: Egg & Turkey Bacon Wrap.

• 2 whole eggs + 2 egg whites, scrambled
• 2 slices turkey bacon
• 1 whole-grain tortilla
• ¼ avocado
  Why? Portable, high-protein start with healthy fats.
  Approx. Macros: 400 kcal, 30g protein, 25g carbs, 20g fat

Morning Snack: Greek Yogurt & Nuts.

• ¾ cup Greek yogurt
• 10 walnuts
  Why? Keeps you full with protein and fats.
  Approx. Macros: 200 kcal, 15g protein, 10g carbs, 12g fat

Lunch: Pork Tenderloin & Veggies.

• 6 oz grilled pork tenderloin
• 1 cup roasted Brussels sprouts
• ½ cup cooked wild rice
  Why? Pork’s a great protein, and Brussels sprouts add fiber.
  Approx. Macros: 500 kcal, 45g protein, 30g carbs, 15g fat

Afternoon Snack: Protein Bar.

• 1 high-protein bar (20g protein, low sugar)
  Why? Easy and effective for muscle recovery.
  Approx. Macros: 200 kcal, 20g protein, 15g carbs, 8g fat

Dinner: Chicken Stir-Fry.

• 6 oz chicken breast strips
• 1 cup mixed stir-fry veggies
• ½ cup brown rice
• 1 tbsp low-sodium soy sauce
  Why? Quick, flavorful, and protein-packed.
  Approx. Macros: 450 kcal, 40g protein, 35g carbs, 10g fat

Evening Snack: Casein Protein Shake.

• 1 scoop casein protein powder (slow-digesting)
• 1 cup unsweetened almond milk
  Why? Casein’s perfect for overnight muscle repair.
  Approx. Macros: 150 kcal, 25g protein, 5g carbs, 3g fat

Daily Total: ~1900 kcal, 175g protein, 120g carbs, 68g fat

Day 5: Almost There.

You’re crushing it, my friend! Day 5’s about keeping it fresh with shrimp. Ever tried shrimp for muscle-building meals?

Breakfast: Protein Pancakes.

• 1 scoop whey protein powder
• ½ cup rolled oats (blended into flour)
• 1 egg
• ½ banana, mashed
• ¼ cup almond milk (mix and cook like pancakes)
  Why? A fun, protein-packed way to start the day.
  Approx. Macros: 400 kcal, 30g protein, 35g carbs, 10g fat

Morning Snack: Tuna & Celery.

• 1 can tuna (in water, drained)
• 2 celery stalks
  Why? Lean and low-calorie, perfect for a quick snack.
  Approx. Macros: 150 kcal, 25g protein, 5g carbs, 2g fat

Lunch: Shrimp & Quinoa Salad.

• 6 oz grilled shrimp
• ¾ cup cooked quinoa
• 1 cup mixed greens
• ½ cup cherry tomatoes
• 1 tbsp olive oil + lemon juice
  Why? Shrimp’s low-fat, high-protein, and quinoa keeps you fueled.
  Approx. Macros: 450 kcal, 40g protein, 30g carbs, 15g fat

Afternoon Snack: Protein Shake.

• 1 scoop whey protein powder
• 1 cup unsweetened almond milk
• 1 tbsp peanut butter
  Why? Keeps protein intake consistent.
  Approx. Macros: 250 kcal, 25g protein, 10g carbs, 10g fat

Dinner: Grilled Chicken & Sweet Potato.

• 6 oz grilled chicken breast
• 1 medium sweet potato, roasted
• 1 cup steamed green beans
  Why? A classic combo for muscle and recovery.
  Approx. Macros: 500 kcal, 45g protein, 35g carbs, 10g fat

Evening Snack: Cottage Cheese & Fruit.

• ½ cup cottage cheese
• ½ cup pineapple chunks
  Why? Sweet and satisfying with slow-digesting protein.
  Approx. Macros: 150 kcal, 15g protein, 15g carbs, 3g fat

Daily Total: ~1900 kcal, 180g protein, 130g carbs, 50g fat

Day 6: Weekend Warrior.

It’s the weekend, and you’re a beast! Day 6 is simple but effective. You feeling the progress yet?

Breakfast: Egg & Avocado Toast.

• 2 whole eggs, fried
• 1 slice whole-grain toast
• ½ avocado, mashed
• Sprinkle of chili flakes
  Why? Quick, delicious, and packed with protein and fats.
  Approx. Macros: 400 kcal, 20g protein, 25g carbs, 25g fat

Morning Snack: Protein Bar.

• 1 high-protein bar (20g protein, low sugar)
  Why? Easy fuel for a busy day.
  Approx. Macros: 200 kcal, 20g protein, 15g carbs, 8g fat

Lunch: Turkey Burger & Veggies.

• 6 oz lean turkey patty
• 1 whole-grain bun
• 1 cup roasted cauliflower
• Lettuce, tomato, mustard for toppings
  Why? A burger that’s lean and mean for muscle gains.
  Approx. Macros: 500 kcal, 40g protein, 35g carbs, 15g fat

Afternoon Snack: Greek Yogurt & Berries.

• ¾ cup Greek yogurt
• ½ cup mixed berries
  Why? Light and refreshing with a protein punch.
  Approx. Macros: 150 kcal, 15g protein, 15g carbs, 3g fat

Dinner: Steak & Asparagus.

• 6 oz lean sirloin steak
• 1 cup grilled asparagus
• ½ cup cooked quinoa
  Why? Steak’s a protein king, and asparagus keeps it light.
  Approx. Macros: 500 kcal, 45g protein, 20g carbs, 20g fat

Evening Snack: Casein Protein Shake.

• 1 scoop casein protein powder
• 1 cup unsweetened almond milk
  Why? Slow-digesting protein for overnight recovery.
  Approx. Macros: 150 kcal, 25g protein, 5g carbs, 3g fat

Daily Total: ~1900 kcal, 165g protein, 115g carbs, 74g fat

Day 7: Finish Strong.

You made it to Day 7—how awesome is that? Let’s wrap the week with a plan that keeps you lean and strong. Ready to keep this going?

Breakfast: Protein Smoothie.

• 1 scoop whey protein powder
• 1 cup unsweetened almond milk
• ½ banana
• 1 cup spinach
• 1 tbsp peanut butter
  Why? A nutrient-packed smoothie to kick off the day.
  Approx. Macros: 400 kcal, 30g protein, 25g carbs, 15g fat

Morning Snack: Hard-Boiled Eggs & Veggies.

• 2 hard-boiled eggs
• 1 cup cucumber slices
  Why? Simple, portable, and protein-rich.
  Approx. Macros: 150 kcal, 12g protein, 5g carbs, 10g fat

Lunch: Salmon Salad.

• 6 oz baked salmon
• 2 cups mixed greens
• ½ cup cherry tomatoes
• ¼ avocado
• 1 tbsp olive oil + balsamic vinegar
  Why? Omega-3s and protein for muscle recovery.
  Approx. Macros: 450 kcal, 40g protein, 10g carbs, 20g fat

Afternoon Snack: Protein Bar.

• 1 high-protein bar (20g protein, low sugar)
  Why? Keeps you fueled and satisfied.
  Approx. Macros: 200 kcal, 20g protein, 15g carbs, 8g fat

Dinner: Chicken & Brown Rice.

• 6 oz grilled chicken breast
• ¾ cup cooked brown rice
• 1 cup steamed broccoli
  Why? A classic muscle-building meal to end the week.
  Approx. Macros: 500 kcal, 45g protein, 40g carbs, 10g fat

Evening Snack: Cottage Cheese & Nuts.

• ½ cup cottage cheese
• 10 almonds
  Why? Protein and fats for overnight gains.
  Approx. Macros: 150 kcal, 15g protein, 5g carbs, 8g fat

Daily Total: ~1850 kcal, 162g protein, 100g carbs, 71g fat...

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