{"id":26326,"date":"2021-08-26T18:12:04","date_gmt":"2021-08-26T18:12:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26326"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"7-day-meal-plan-for-muscle-gain","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/","title":{"rendered":"7-Day Meal Plan for Muscle Gain &#8211; The Basics of the Bodybuilder&#8217;s Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#7-Day_Meal_Plan_for_Muscle_Gain_How_Does_Your_Body_Build_Muscle\" >7-Day Meal Plan for Muscle Gain: How Does Your Body Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#How_Many_Calories_Do_You_Need_to_Build_Muscle\" >How Many Calories Do You Need to Build Muscle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Bulking_Phase\" >Bulking Phase\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Cutting_Phase\" >Cutting Phase\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Whats_the_Ideal_Macro_Ratio_for_Gaining_Muscle\" >What&#8217;s the Ideal Macro Ratio for Gaining Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#What_to_Eat_on_the_Bodybuilding_Diet\" >What to Eat on the Bodybuilding Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Carbohydrates\" >Carbohydrates\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Protein\" >Protein\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Vegetables\" >Vegetables\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Fiber\" >Fiber\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Healthy_Fats\" >Healthy Fats\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Muscle-Building_Supplements\" >Muscle-Building Supplements\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#7-Day_Meal_Plan_for_Muscle_Gain_What_to_Avoid_on_the_Bodybuilding_Diet\" >7-Day Meal Plan for Muscle Gain: What to Avoid on the Bodybuilding Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Alcohol\" >Alcohol\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Deep_Fried_Foods\" >Deep Fried Foods\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Added_Sugars\" >Added Sugars\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Sample_7-Day_Meal_Plan_for_Muscle_Gain\" >Sample 7-Day Meal Plan for Muscle Gain<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Day_One\" >Day One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Day_Two\" >Day Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Day_Three\" >Day Three<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#7-Day_Meal_Plan_for_Muscle_Gain_Day_Four\" >7-Day Meal Plan for Muscle Gain: Day Four<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Day_Five\" >Day Five<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Day_Six\" >Day Six<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#7-Day_Meal_Plan_for_Muscle_Gain_Day_Seven\" >7-Day Meal Plan for Muscle Gain: Day Seven<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Tips_for_Building_Muscle\" >Tips for Building Muscle<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Keep_Your_Diet_Lean\" >Keep Your Diet Lean<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Eat_at_Least_1_Gram_of_Protein_per_Pound_of_Body_Weight\" >Eat at Least 1 Gram of Protein per Pound of Body Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Consume_Carbs_Moderately_when_Cutting\" >Consume Carbs Moderately when Cutting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Use_a_Carb-Timing_Method_if_You_Cant_Stay_on_Point_with_Low-Carb\" >Use a Carb-Timing Method if You Can&#8217;t Stay on Point with Low-Carb<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Drink_a_Gallon_of_Water_per_Day\" >Drink a Gallon of Water per Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Stay_on_Track\" >Stay on Track<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Have_a_Weekly_Cheat_Meal\" >Have a Weekly Cheat Meal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Take_Progress_Photos\" >Take Progress Photos<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Take_Protein_Drinks_and_Bars_to_Curb_Cravings\" >Take Protein Drinks and Bars to Curb Cravings<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Which_food_is_best_for_muscle_gain\" >Which food is best for muscle gain?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Hydration\" >Hydration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#Supplements\" >Supplements<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#What_should_you_drink_to_gain_muscle\" >What should you drink to gain muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#What_is_the_best_eating_schedule_to_gain_muscle\" >What is the best eating schedule to gain muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#How_can_I_build_muscle_in_7_days\" >How can I build muscle in 7 days?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Whether recreational or competitive, bodybuilding is a lifestyle, as it involves the time you spend in and out of the gym. The reason for this is simple &#8211; when you\u2019re attempting to build muscle mass, what you eat is just as important as working out in the gym.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using a 7-day meal plan for muscle gain can become frustrating if you don&#8217;t understand the science behind building muscles. In addition to the basics of bodybuilding, calorie, and macro needs, this article explains what to eat and what to avoid on a bodybuilding diet and provides a one-week sample menu.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:805,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Meal_Plan_For_Muscle_Gain\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7-Day_Meal_Plan_for_Muscle_Gain_How_Does_Your_Body_Build_Muscle\"><\/span><b>7-Day Meal Plan for Muscle Gain: How Does Your Body Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The process of muscle gain and fat loss happens primarily as a result of an energy imbalance i.e. the calorie equation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3302369\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running on a treadmill for an hour each day won\u2019t necessarily make you gain muscle mass. Neither will lifting weights alone. The real secret behind building muscle mass is a calorie surplus. A well-balanced diet combined with an efficient exercise regimen is essential for gaining lean muscle mass (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18384284\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High-intensity training and intense weight lifting can provide dramatic results in muscle gain. However, without the right diet, it may not result in the body you want. In fact, without a balanced diet and sufficient calories, your difficult workouts may be wasted and you\u2019ll gain no muscle at all.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Do_You_Need_to_Build_Muscle\"><\/span><b>How Many Calories Do You Need to Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 7-day meal plan for weight loss and muscle gain typically consists of two phases, the bulking and cutting phases:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bulking_Phase\"><\/span><b>Bulking Phase\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This phase aims for muscle gain and fat loss simultaneously. It lasts anywhere from a few months to years, depending on several factors such as experience level, time to reach your desired goal, body weight, and age (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29490578\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During your bulking phase, it\u2019s recommended that you increase your calorie intake by 15% (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5391526\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). For example, if your maintenance calories are 2,500 per day, you should eat 2,875 calories per day (2,500 x 0.15 = 375) during your bulking phase.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cutting_Phase\"><\/span><b>Cutting Phase\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After the bulking cycle is completed, it often becomes necessary to burn off the excess fat. The cutting phase is much shorter than the bulking phase and lasts anywhere from a few weeks to 6 months.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During your cutting phase, it\u2019s recommended that you decrease your calorie intake by 15% (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5391526\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). For example, if your maintenance calories are 2,500 per day, you should eat 2,125 calories per day (2,500 x 0.15 = 375) during your cutting phase.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Meal_Plan_For_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter wp-image-62325 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/10-1-1-1024x576.png\" alt=\"7 day meal plan for muscle gain\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/10-1-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/10-1-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/10-1-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/10-1-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_the_Ideal_Macro_Ratio_for_Gaining_Muscle\"><\/span><b>What&#8217;s the Ideal Macro Ratio for Gaining Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although your calorie intake will vary at different phases of the muscle-building cycle, your macro ratio is likely to stay constant. To gain muscle, it&#8217;s recommended that you get something like (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15107010\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30\u201335% of your calories from protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">55\u201360% of your calories from carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15\u201320% of your calories from fat<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_to_Eat_on_the_Bodybuilding_Diet\"><\/span><b>What to Eat on the Bodybuilding Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eating the right foods in the recommended amounts will supply your muscles with sufficient nutrients to recover from intense workouts and grow bigger. Some of the foods that should feature in your 7-day meal plan for lean muscle gain include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Carbohydrates\"><\/span><b>Carbohydrates\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carbs are the main source of energy for your body. They are essential for powering you through high-intensity workouts and keeping you going throughout the day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459280\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consume starchy carbohydrates such as rice, pasta, and bread to provide you with an adequate amount of energy to train at a high intensity. Whole grain versions provide more fiber, which can help this energy last longer. Also, opt for starchy vegetables such as potatoes, corn, and cassava.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Protein\"><\/span><b>Protein\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is the main nutrient that supports long-term muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s also satiating enough to power you through the day without the need to snack on unhealthy foods (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916523236643?via%3Dihub\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eat lean proteins such as lean beef, skinless chicken, fish, and turkey every day to ensure your recovery from tough workouts.<\/span><\/p>\n<p><em><strong>\u00a0Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/protein-powder\/\">Protein Powder 101: Everything You Need to Know About This Popular Supplement<\/a><\/em><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Vegetables\"><\/span><b>Vegetables\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">All vegetables are rich in nutrients and fiber that support digestion, metabolism, and muscle growth. Green leafy vegetables such as spinach, kale, watercress, and broccoli contain high amounts of iron, vitamin A, and folate, which help you recover from intense training. Vegetables also contain antioxidants, which prevent muscle damage and help with muscle recovery (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fiber\"><\/span><b>Fiber\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most important nutrients for good digestion and fueling efficient workouts is fiber. Fiber slows down digestion, providing your body with longer-lasting energy, and can keep you feeling fuller for longer so you don&#8217;t feel like snacking when you\u2019re not on a training session (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19335713\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). High-fiber foods include brown rice, whole-wheat bread, oats and beans, and legumes.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-61994 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-3-1024x576.png\" alt=\"7 day meal plan for muscle gain\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/woman-3-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Healthy_Fats\"><\/span><b>Healthy Fats\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Healthy fats are essential for a balanced diet. They supply your body with energy, keep you full for longer, and support heart health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5577766\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Healthy fats include avocado, extra virgin olive oil, other vegetable oils, fatty fish, nuts such as almonds and walnuts, and seeds such as sunflower seeds.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Muscle-Building_Supplements\"><\/span><b>Muscle-Building Supplements\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Taking supplements can be helpful if you&#8217;re following a training regimen to help maximize your muscle-building efforts. Supplements contain vitamins, minerals, and amino acids that keep you healthy when training hard and may increase the rate at which you gain muscle mass.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the most popular bodybuilding supplements include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whey protein &#8211; an easy and convenient way to increase your protein intake (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5537849\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Creatine &#8211; provides your muscles with the necessary energy to perform an additional rep or two (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2048496\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Caffeine &#8211; decreases fatigue and allows you to work harder (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7777221\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For example, you may take a pre-workout supplement before every workout such as whey protein mixed with creatine and essential amino acids to fuel effective workouts; during your workout, you may take a BCAA supplement to prevent muscle damage; and you may take a protein shake with essential amino acids, creatine, and glutamine after every workout (<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/1550-2783-10-36\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure to use the right amount of supplements recommended by your trainer to achieve effective results without any adverse side effects. Always discuss any supplements with your healthcare provider, particularly if you have any medical conditions or are taking any medications.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7-Day_Meal_Plan_for_Muscle_Gain_What_to_Avoid_on_the_Bodybuilding_Diet\"><\/span><b>7-Day Meal Plan for Muscle Gain: What to Avoid on the Bodybuilding Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Consuming the wrong foods or not having enough of the right ones can frustrate your bodybuilding efforts. Here are some foods you should limit or avoid altogether:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Alcohol\"><\/span><b>Alcohol\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consuming alcohol can increase the rate at which you gain fat, which will make it more difficult for you to build muscle mass. While pure alcohol can help temporarily improve your mood and give you more energy, it&#8217;s not a good idea to drink alcohol when you\u2019re trying to put on lean mass (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5567\/the-effects-of-alcohol-on-muscle-gains\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Deep_Fried_Foods\"><\/span><b>Deep Fried Foods\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fried foods are full of unhealthy fats, which can have adverse effects on your body (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00217-024-04482-3\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Fried foods don&#8217;t provide your body with all the nutrients it needs to build muscle and the excess amount of fat in them will make it more difficult for you to lose weight when cutting.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Added_Sugars\"><\/span><b>Added Sugars\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Avoid adding sugar to your food as much as possible. Foods that contain added sugars are high in calories and often also high in unhealthy fat, which can promote the gaining of fat mass (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6959843\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consume more foods that are rich in protein such as skinless chicken, fish, and turkey to help prevent muscle breakdown when following the bodybuilding diet.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-61991 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Decrease-Your-Appetite-Permanently_-Safe-Tricks-To-Quench-Hunger-Pangs-1024x576.png\" alt=\"7 day meal plan for muscle gain\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Decrease-Your-Appetite-Permanently_-Safe-Tricks-To-Quench-Hunger-Pangs.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Decrease-Your-Appetite-Permanently_-Safe-Tricks-To-Quench-Hunger-Pangs-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Decrease-Your-Appetite-Permanently_-Safe-Tricks-To-Quench-Hunger-Pangs.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Decrease-Your-Appetite-Permanently_-Safe-Tricks-To-Quench-Hunger-Pangs-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_7-Day_Meal_Plan_for_Muscle_Gain\"><\/span><b>Sample 7-Day Meal Plan for Muscle Gain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a sample one-week bodybuilding menu.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Each day has approximately 2,500 calories worth of nutritious foods. When you&#8217;re bulking, you&#8217;ll increase how much food you eat and when you&#8217;re cutting, you\u2019ll reduce it. You can enjoy the foods in this menu during either phase, just make sure to adjust your portions accordingly.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_One\"><\/span><b>Day One<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 bowls of cornflakes and 2 servings of whole-wheat toast (585 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">2 servings of quick buffalo chicken salad on whole-wheat bread with 1 ounce of almonds (620 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">1 cup of granola and 1 serving of yogurt and strawberries (287 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">2 BBQ chicken sandwiches and 1 serving of easy hard-boiled eggs (1,011 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">2,503<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Two\"><\/span><b>Day Two<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">4 banana egg pancakes and 1 apple (591 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">2 turkey sandwiches and 2 cups of basic protein shake (603 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">1 apple with almond butter (291 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">2 BBQ chicken sandwiches (940 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">2,425<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Three\"><\/span><b>Day Three<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 egg and cheese breakfast sandwiches (617 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">2 peach protein smoothies (690 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">1 apple with almond butter and 1 serving of cucumber slices (307 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">2 servings of Mongolian beef with rice (940 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">2,544<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7-Day_Meal_Plan_for_Muscle_Gain_Day_Four\"><\/span><b>7-Day Meal Plan for Muscle Gain: Day Four<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 servings of blueberry protein pudding and 2 slices of buttered toast (675 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">2 simple caprese sandwiches (707 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">1 bowl of cornflakes and 1 apple (317 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">2 servings of fried eggs and ham sandwich (940 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">2,515<\/span><\/p>\n<p><em><strong>\u00a0Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-muscle-gain\/\">Intermittent Fasting and Muscle Gain: Here\u2019s What You Need to Know<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Five\"><\/span><b>Day Five<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 servings of cottage cheese breakfast with whole-wheat toast (752 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">2 cups of basic protein shakes and 1 cup of grapes (588 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">1 bowl of cornflakes and 1 serving of cheese slices (337 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">2 servings of easy grilled chicken teriyaki with rice and 2 servings of easy steamed green beans (807 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">2,485<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Six\"><\/span><b>Day Six<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 serving of butter and honey oatmeal (709 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">2 peach <a href=\"https:\/\/betterme.world\/articles\/protein-shake-recipes\/\">protein smoothies<\/a> (690 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">2 servings of pineapple kale smoothies (307 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">2 servings of balsamic chicken salad with whole-wheat pasta (870 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">2,575<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7-Day_Meal_Plan_for_Muscle_Gain_Day_Seven\"><\/span><b>7-Day Meal Plan for Muscle Gain: Day Seven<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 servings of peanut butter protein oats (780 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">2 cups of grapes and 2 servings of banana protein smoothie (686 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">2 cups of nonfat <a href=\"https:\/\/betterme.world\/articles\/greek-yogurt-benefits\/\">Greek yogurt<\/a> with granola (283 calories)<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Supper: <\/b><span style=\"font-weight: 400;\">2 BLT sandwiches (687 calories)<\/span><\/li>\n<\/ul>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">2,436<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Meal_Plan_For_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter wp-image-62081 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/6-1024x576.png\" alt=\"7 day meal plan for muscle gain\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/6.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/6-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/6.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/6-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_for_Building_Muscle\"><\/span><b>Tips for Building Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There&#8217;s plenty that can be said about the right diet <a href=\"https:\/\/betterme.world\/articles\/best-workout-split-for-muscle-gain\/\">for muscle gains<\/a>. However, your success ultimately comes down to doing these two things:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keep_Your_Diet_Lean\"><\/span><b>Keep Your Diet Lean<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There&#8217;s no way around the bodybuilder diet &#8211; you have to implement it fully, down to the<a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-macros\/\"> macro ratios<\/a> and calorie recommendations. These principles will help you keep your diet lean:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_at_Least_1_Gram_of_Protein_per_Pound_of_Body_Weight\"><\/span><b>Eat at Least 1 Gram of Protein per Pound of Body Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is an extremely important component of your diet if you&#8217;re looking to gain muscle (<\/span><a href=\"https:\/\/www.acsm.org\/docs\/default-source\/files-for-resource-library\/protein-intake-for-optimal-muscle-maintenance.pdf\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Many bodybuilder diets recommend an intake of at least 1 gram of protein per pound of your weight. The reason for this is simple &#8211; your body needs protein to build muscle.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Consume_Carbs_Moderately_when_Cutting\"><\/span><b>Consume Carbs Moderately when Cutting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carbohydrates are an essential source of energy for intense training (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5794245\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">) and during a bulking phase, you\u2019ll need to eat more carbs than you would when trying to cut or lose weight. Many people who are trying to lose weight find success with low-carb diets. However, carbs remain important, so they shouldn\u2019t be completely removed from your diet, even when cutting.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Use_a_Carb-Timing_Method_if_You_Cant_Stay_on_Point_with_Low-Carb\"><\/span><b>Use a Carb-Timing Method if You Can&#8217;t Stay on Point with Low-Carb<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you\u2019re cutting or trying to lose weight but still want to work out, you can use a carb-timing method if you struggle with getting the right amount of protein and the right ratio of fats and carbs without falling into the trap of feeling incredibly hungry or deprived.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A carb-timing method (or cyclic ketogenic diet) is a 4-<a href=\"https:\/\/betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/\">6 week plan<\/a> that is based around eating low carbs during the first 2 days of the week, and high carbs on the remaining 3 days. You&#8217;ll time your high-carb days to be on high-intensity workout days so the energy gets used up rather than stored.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-61789 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/21-Day-Smoothie-Diet_-Will-Ditching-All-Solid-Foods-Promote-Pound-Shedding_-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/21-Day-Smoothie-Diet_-Will-Ditching-All-Solid-Foods-Promote-Pound-Shedding_.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/21-Day-Smoothie-Diet_-Will-Ditching-All-Solid-Foods-Promote-Pound-Shedding_-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/21-Day-Smoothie-Diet_-Will-Ditching-All-Solid-Foods-Promote-Pound-Shedding_.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/21-Day-Smoothie-Diet_-Will-Ditching-All-Solid-Foods-Promote-Pound-Shedding_-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Drink_a_Gallon_of_Water_per_Day\"><\/span><b>Drink a Gallon of Water per Day<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Forget low-calorie sweetened drinks and stick with plain old water. Drinking a gallon of water per day is essential when you&#8217;re looking to build muscle in any way. You should eat a lot of fruits and vegetables as they&#8217;re a good source of water. Use <a href=\"https:\/\/betterme.world\/articles\/healthy-ways-to-flavor-water\/\">natural flavors<\/a> if you don&#8217;t like the taste of plain water. You can flavor it with a slice of lemon or your preferred choice of frozen fruits.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stay_on_Track\"><\/span><b>Stay on Track<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Having a working 7-day meal plan for muscle gain is only half the battle. Sticking to it can be challenging. To help you stay on track:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Have_a_Weekly_Cheat_Meal\"><\/span><b>Have a Weekly Cheat Meal<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Have a meal that&#8217;s higher in calories and\/or fats once a week, but don&#8217;t do it more often than this. It will help you feel less deprived and more satisfied with the diet as a whole, while still benefiting from the muscle-building effects.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Take_Progress_Photos\"><\/span><b>Take Progress Photos<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Are you feeling unmotivated? Take progress photos to see your results. Take them under similar lighting conditions (preferably natural light). Take photos of yourself from different angles &#8211; front, profile, left side, right side. Compare how your body is changing.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Take_Protein_Drinks_and_Bars_to_Curb_Cravings\"><\/span><b>Take Protein Drinks and Bars to Curb Cravings<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Keep some bars or protein drinks in your bag at all times. When you&#8217;re feeling hungry mid-day, grab one of them and enjoy a small snack to curb your cravings. Doing this will keep you from getting too hungry so that when you do eat your next meal, you can eat more protein.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Meal_Plan_For_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter wp-image-62264 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-4-1-1024x576.png\" alt=\"7 day meal plan for muscle gain\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-4-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-4-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-4-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-4-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Which_food_is_best_for_muscle_gain\"><\/span><strong>Which food is best for muscle gain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Whole, nutrient-dense foods are the best choice for building muscle. This means choosing whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables.<\/span><\/p>\n<p><b>Protein<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Protein is essential for building and maintaining muscle. Aim to consume 1 gram of protein per pound of body weight each day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Good sources of protein include chicken, turkey, fish, tofu, eggs, and dairy products.<\/span><\/p>\n<p><b>Carbohydrates<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Carbohydrates provide the fuel your muscles need to perform during workouts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5794245\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Opt for complex carbohydrates such as whole grains, sweet potatoes, brown rice, quinoa, and fruits instead of simple carbohydrates such as sugary snacks and ultra-processed foods.<\/span><\/p>\n<p><b>Healthy Fats<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating healthy fats into your diet is important for muscle gain. Healthy fats help with hormone production, cardiovascular health, and energy levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3905293\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Choose sources such as avocados, nuts, seeds, olive oil, and fatty fish such as salmon.<\/span><\/p>\n<p><b>Fruits and Vegetables<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Fruits and vegetables are packed with vitamins, minerals, and antioxidants that support muscle growth and repair. Aim to include a variety of colorful fruits and vegetables in your meals to ensure you get a wide range of essential nutrients.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Hydration\"><\/span><b>Hydration<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Proper hydration is essential for muscle growth. Water helps transport nutrients to your muscles and helps with the removal of waste products (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723611\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Aim to drink at least half your body weight in ounces of water each day, and more if you\u2019re physically active or live in a hot climate.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Supplements\"><\/span><b>Supplements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">While it&#8217;s best to get most of your nutrients from whole foods, supplements can be a helpful addition to your diet for muscle gain (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25169440\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Creatine, protein powders, and branched-chain amino acids (BCAAs) are commonly used by athletes and bodybuilders to support muscle growth.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_should_you_drink_to_gain_muscle\"><\/span><strong>What should you drink to gain muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To gain muscle, drink the following beverages that can support muscle growth:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chocolate Milk<\/b><span style=\"font-weight: 400;\">: Chocolate milk contains a good balance of carbohydrates and protein, which makes it an ideal post-workout recovery drink. The protein helps repair muscles, while the carbs replenish glycogen stores (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23075563\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Green Tea<\/b><span style=\"font-weight: 400;\">: Green tea is rich in antioxidants called catechins, which may help with fat loss and improve exercise performance. It also provides a mild caffeine boost for energy (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/344554924_Green_Tea_Catechins_and_Sport_Performance\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whey Protein Shake<\/b><span style=\"font-weight: 400;\">: Whey protein shakes are a convenient way to increase protein intake, which is essential for muscle repair and growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5537849\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). They are quickly absorbed by the body, which makes them ideal post-exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beetroot Juice<\/b><span style=\"font-weight: 400;\">: Beetroot juice is high in nitrates, which can relax blood vessels to enhance blood flow. This improved circulation may help deliver more nutrients to muscles during workouts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5295087\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tart Cherry Juice<\/b><span style=\"font-weight: 400;\">: Tart cherry juice has been shown to improve sleep quality in athletes, which is essential for recovery (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9408103\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bone Broth<\/b><span style=\"font-weight: 400;\">: Bone broth is an excellent source of collagen, amino acids, and minerals that support joint health and muscle recovery (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/health-benefits-bone-broth\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">). It can be a comforting and nutritious addition to a muscle-building diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Banana Smoothie<\/b><span style=\"font-weight: 400;\">: Bananas are rich in potassium, which helps prevent muscle cramps and supports proper muscle function (<\/span><a href=\"http:\/\/electrolytes\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">). A banana smoothie with added protein sources can be a satisfying post-workout snack.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Water<\/b><span style=\"font-weight: 400;\">: Staying hydrated is essential for optimal muscle function and recovery. Water supports nutrient transport, temperature regulation, and overall performance during workouts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8336541\/\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">These beverages offer a diverse range of nutrients that can help with muscle-building, recovery, and overall performance when combined with a balanced diet and regular exercise routine.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_best_eating_schedule_to_gain_muscle\"><\/span><strong>What is the best eating schedule to gain muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The eating schedule that allows you to consume enough nutrients to support muscle growth and recovery while balancing your daily activities is the best one for gaining muscle. This may vary depending on your individual needs, but a general guideline could be:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast<\/b><span style=\"font-weight: 400;\">: Consume a high-protein meal within an hour of waking up to jumpstart muscle repair and growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pre-workout<\/b><span style=\"font-weight: 400;\">: Eat a small snack containing carbohydrates and protein 1-2 hours before you exercise to fuel your workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Post-workout<\/b><span style=\"font-weight: 400;\">: Within 30 minutes of completing your workout, eat a meal or snack that includes protein and complex carbohydrates to replenish glycogen stores and help with muscle repair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mid-morning and Mid-afternoon<\/b><span style=\"font-weight: 400;\">: Eat a small snack or meal that includes protein, healthy fats, and complex carbohydrates to support energy levels and muscle recovery between meals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch<\/b><span style=\"font-weight: 400;\">: Eat a well-balanced meal with lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner<\/b><span style=\"font-weight: 400;\">: Similar to lunch, you should aim for a balanced meal that includes all the food groups. This is also a good time to incorporate any supplements you may be taking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bedtime Snack<\/b><span style=\"font-weight: 400;\">: Consuming a protein-rich snack before bedtime can help prevent muscle breakdown overnight and help with muscle repair.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember that everyone&#8217;s eating schedule will look different and that it&#8217;s important to listen to your body and adjust as needed.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_build_muscle_in_7_days\"><\/span><strong>How can I build muscle in 7 days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">7 days is hardly enough time to see significant muscle growth, but you can still make some progress by following these tips:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on Compound Lifts<\/b><span style=\"font-weight: 400;\">: Compound exercises such as squats, deadlifts, and bench presses target multiple muscle groups at once and are a more efficient way to build muscle(<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/post\/get-bigger-faster-and-stronger-with-compound-exercises\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase Training Volume<\/b><span style=\"font-weight: 400;\">: Increase the number of sets and reps you perform for each exercise to increase training volume and stimulate muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressive Overload<\/b><span style=\"font-weight: 400;\">: Continuously challenge your muscles by gradually increasing the weight or intensity of your workouts throughout the week (<\/span><a href=\"https:\/\/blog.nasm.org\/progressive-overload-explained\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eat Enough Protein<\/b><span style=\"font-weight: 400;\">: Aim for at least 1 gram of protein per pound of body weight to support muscle growth and repair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay Hydrated<\/b><span style=\"font-weight: 400;\">: Proper hydration is essential for optimal muscle function during exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8336541\/\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get Enough Rest<\/b><span style=\"font-weight: 400;\">: Adequate rest and sleep are essential for muscle recovery and growth. Aim for at least 7-9 hours of sleep each night (<\/span><a href=\"https:\/\/blog.nasm.org\/exercise-programming\/the-importance-of-sleep-and-recovery\"><span style=\"font-weight: 400;\">34<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on Form<\/b><span style=\"font-weight: 400;\">: Make sure you\u2019re performing exercises with proper form to target the intended muscle groups and prevent injuries.<\/span><\/li>\n<\/ol>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:805,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_Meal_Plan_For_Muscle_Gain\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 7-day meal plan for muscle gain is great, but it&#8217;s equally important to understand the basics of muscle-building. Once you do, you&#8217;ll keep your diet balanced and stay consistent. Your efforts will be rewarded with muscle gains and a sculpted body.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether recreational or competitive, bodybuilding is a lifestyle, as it involves the time you spend in and out of the gym. The reason for this is simple &#8211; when you\u2019re attempting to build muscle mass, what you eat is just as important as working out in the gym.\u00a0 Using a 7-day meal plan for muscle [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":62336,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[123,87],"class_list":["post-26326","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7-Day Meal Plan for Muscle Gain - The Basics of the Bodybuilder&#039;s Diet - BetterMe<\/title>\n<meta name=\"description\" content=\"Trying to gain muscle mass quickly? Here are the basics of a bodybuilding diet and a free \u2605 7-DAY MEAL PLAN FOR MUSCLE GAIN \u27a4.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7-Day Meal Plan for Muscle Gain - The Basics of the Bodybuilder&#039;s Diet\" \/>\n<meta property=\"og:description\" content=\"Trying to gain muscle mass quickly? Here are the basics of a bodybuilding diet and a free \u2605 7-DAY MEAL PLAN FOR MUSCLE GAIN \u27a4.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-Day-Meal-Plan-For-Muscle-Gain-\u2013-The-Basics-Of-The-Bodybuilders-Diet-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4\"},\"headline\":\"7-Day Meal Plan for Muscle Gain &#8211; The Basics of the Bodybuilder&#8217;s Diet\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/\"},\"wordCount\":2300,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-Day-Meal-Plan-For-Muscle-Gain-%E2%80%93-The-Basics-Of-The-Bodybuilders-Diet.png\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Whether recreational or competitive, bodybuilding is a lifestyle, as it involves the time you spend in and out of the gym. 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In addition to the basics of bodybuilding, calorie, and macro needs, this article explains what to eat and what to avoid on a bodybuilding diet and provides a one-week sample menu.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;LINK TO QUIZ\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:805,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>7-Day Meal Plan for Muscle Gain: How Does Your Body Build Muscle?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The process of muscle gain and fat loss happens primarily as a result of an energy imbalance i.e. the calorie equation (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3302369\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Running on a treadmill for an hour each day won\u2019t necessarily make you gain muscle mass. 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