{"id":92736,"date":"2026-06-29T14:09:13","date_gmt":"2026-06-29T14:09:13","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=92736"},"modified":"2026-06-29T14:09:13","modified_gmt":"2026-06-29T14:09:13","slug":"7-day-meal-plan-for-muscle-gain-male","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/","title":{"rendered":"7-Day Meal Plan for Muscle Gain (Male): Complete Nutrition Guide"},"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-male\/#What_Should_Men_Eat_to_Gain_Muscle\" >What Should Men Eat to Gain 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-male\/#How_Many_Calories_Do_Men_Need_for_Muscle_Gain\" >How Many Calories Do Men Need for Muscle Gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/#How_Much_Protein_Should_Men_Eat_to_Build_Muscle\" >How Much Protein Should Men Eat to Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/#What_Are_Some_Good_Foods_for_a_Muscle-Gain_Meal_Plan\" >What Are Some Good Foods for a Muscle-Gain Meal Plan?<\/a><\/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-male\/#What_Is_a_Simple_7-Day_Meal_Plan_for_Muscle_Gain\" >What Is a Simple 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-6\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 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-male\/#Day_2\" >Day 2<\/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-male\/#Day_3\" >Day 3<\/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-male\/#Day_4\" >Day 4<\/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-male\/#Day_5\" >Day 5<\/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-male\/#Day_6\" >Day 6<\/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-male\/#Day_7\" >Day 7<\/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-male\/#What_Should_Men_Eat_Before_and_After_a_Workout\" >What Should Men Eat Before and After a Workout?<\/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-male\/#Pre-Workout_Nutrition_1-2_hours_before_training\" >Pre-Workout Nutrition (1-2 hours before training)<\/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-male\/#Post-Workout_Nutrition_within_1-2_hours_after_training\" >Post-Workout Nutrition (within 1-2 hours after training)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/#How_Can_Men_Meal_Prep_for_Muscle_Gain\" >How Can Men Meal Prep 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-17\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/#1_Choose_2-3_Proteins\" >1. Choose 2-3 Proteins<\/a><\/li><li class='ez-toc-page-1 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-male\/#2_Cook_Carbs_in_Bulk\" >2. Cook Carbs in Bulk<\/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-male\/#3_Add_Vegetables\" >3. Add Vegetables<\/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-male\/#4_Keep_Healthy_Fats_Available\" >4. Keep Healthy Fats Available<\/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-male\/#5_Assemble_Meals\" >5. Assemble Meals<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/#What_Mistakes_Should_Men_Avoid_When_Eating_for_Muscle_Gain\" >What Mistakes Should Men Avoid When Eating for Muscle Gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='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-male\/#Can_men_gain_muscle_with_a_7-day_meal_plan\" >Can men gain muscle with a 7-day meal plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/#Do_men_need_a_calorie_surplus_to_gain_muscle\" >Do men need a calorie surplus to gain muscle?<\/a><\/li><li class='ez-toc-page-1 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-male\/#Can_men_gain_muscle_without_supplements\" >Can men gain muscle without supplements?<\/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-male\/#Are_eggs_good_for_muscle_gain\" >Are eggs good for muscle gain?<\/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-male\/#What_snacks_are_good_for_muscle_gain\" >What snacks are good for muscle gain?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If your goal is to build muscle, then don\u2019t focus solely on lifting heavier weights. Building muscle also means working on what you eat, how much you eat, and how consistently you support recovery. All of these aspects are key pillars for muscle building.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Meal_Plan_For_Muscle_Gain_Male\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cutting-Meal-Plan01-ezgif.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">A structured 7-day meal plan can help you remove the guesswork, helping you plan meals around calorie and protein targets that may support muscle gain, which helps support training energy and post-workout nutrition needs. A <a href=\"https:\/\/betterme.world\/articles\/high-protein-meal-plan-for-muscle-gain\/\">high-protein meal plan for muscle gain<\/a> can also make it easier to spread protein across the day instead of relying on one large meal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s dive into this guide where we\u2019ll break down key points men may want to know about eating for muscle growth, followed by a practical 7-day meal plan and key nutrition strategies.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">This guide is for general educational purposes only and isn\u2019t personalized nutrition or medical advice. Calorie and protein needs vary by body size, training level, health status, and goals. If you have specific dietary needs, health concerns, or medical conditions, consider speaking with a qualified healthcare or nutrition professional before making major changes to your diet.<\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_Men_Eat_to_Gain_Muscle\"><\/span><b>What Should Men Eat to Gain Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For muscle gain, many men focus on nutrient-dense, high-protein whole foods combined with an adequate carb and healthy fat intake. All macronutrients play a key role in muscle growth, which requires the building blocks (protein) and enough energy to perform resistance training and synthesize protein (carbs and fats) (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.2165\/00007256-200434050-00004\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A balanced muscle-building diet should include:<\/span><\/p>\n<ol>\n<li><b> Lean protein sources <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8978023\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken breast, turkey, and lean cuts of beef and pork<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs and egg whites<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish such as salmon, tuna, and cod<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-protein dairy options such as Greek yogurt and cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein-rich plant options such as beans, lentils, tofu, and tempeh<\/span><\/li>\n<\/ul>\n<ol start=\"2\">\n<li><b> Complex carbohydrates <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8878406\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains, including brown rice, quinoa, barley, and oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain bread and pasta\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Starchy vegetables such as sweet potatoes, corn, and potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">All kinds of fruits and vegetables for added fiber, vitamins, and minerals<\/span><\/li>\n<\/ul>\n<ol start=\"3\">\n<li><b> Healthy fats <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10827989\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish (salmon, mackerel)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Muscle gain diets aren\u2019t just about eating \u201cclean\u201d perfectly, they\u2019re about consistency: eating enough calories and hitting protein targets daily.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What matters most is how your overall weekly intake looks, rather than individual meals being flawless. If you consistently stay in a slight calorie surplus and meet your protein goal, your body will have more of the nutrition support commonly used alongside resistance training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means that there\u2019s room for flexibility\u2014occasional treats or less \u201cperfect\u201d food choices won\u2019t ruin progress as long as your foundation is solid. In fact, it\u2019s more common to struggle with overly restrictive \u201cclean eating\u201d approaches that often backfire because they\u2019re hard to sustain, leading to missed calories, inconsistent protein intake, or eventual burnout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By prioritizing nutrient-dense whole foods most of the time, while allowing enough variety to make the diet enjoyable and sustainable over months of training, this can be a practical starting point.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Do_Men_Need_for_Muscle_Gain\"><\/span><b>How Many Calories Do Men Need for Muscle Gain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To build muscle, you need to ensure a slight calorie surplus. This is an essential aspect to provide your body with some extra calories (more calories than your body burns during the day, including basic metabolic needs and exercise), so those \u201cleftovers\u201d can be used for protein synthesis, aka muscle building.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A common general starting point is a small surplus, often around 250-500 calories, although individual needs vary.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 250-calorie surplus tends to support slower, leaner muscle gain, while a 500-calorie surplus could help produce faster weight gain but may lead to more fat gain in addition to muscle (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6680710\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is consistency.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe: Health Coaching app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Meal_Plan_For_Muscle_Gain_Male\">Improve your body and revamp your life!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Protein_Should_Men_Eat_to_Build_Muscle\"><\/span><b>How Much Protein Should Men Eat to Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Protein plays an important role in muscle repair and growth. Together with protein, carbs and fats are also essential. Carbs and protein contain 4 calories per gram, while fats contain 9 calories per gram.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">General nutrition guidance often uses the following macronutrient ranges (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">6<\/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;\">45-65% of your calories from carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10-35% of your calories from protein (usually calculated as a target in grams per day based on body weight)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20-35% of your calories from fat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For example, if you need to eat 3000 calories per day to ensure that calorie surplus to help with muscle building, your diet would contain:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">338 to 488 grams of carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">75 to 263 grams of protein (or 1.6-2.2 grams of protein per kilogram of body weight)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">67-117 grams of fat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s usually helpful to establish your protein target first, and then fill in carbs and fat within the acceptable ranges to meet your overall calorie needs.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Good_Foods_for_a_Muscle-Gain_Meal_Plan\"><\/span><b>What Are Some Good Foods for a Muscle-Gain Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A well-balanced and organized meal plan for successful muscle gain should include foods that are calorie-dense, but also nutrient-rich.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we mentioned, protein is essential, and the best options are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken breast or turkey breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean ground beef (90-95%) or lean cuts of beef and pork<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon, tuna, and other seafood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt and cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whey protein (optional)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu, tempeh, lentils, beans<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When it comes to carbs, choose:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain pasta and bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">All kinds of fruits and vegetables<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We shouldn\u2019t forget about fats either, choosing quality unsaturated options such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds (also rich in protein and fiber)<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Cover-Cutting-Meal-Plan-Male.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Simple_7-Day_Meal_Plan_for_Muscle_Gain\"><\/span><b>What Is a Simple 7-Day Meal Plan for Muscle Gain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Let\u2019s jump to the practical stuff now.\u00a0Here\u2019s a practical, repeatable, <a href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/\">7-day meal plan for muscle gain for beginners<\/a> that\u2019s organized around common muscle-gain nutrition principles. Each day includes breakfast, lunch, dinner, and snacks. Portions should be adjusted based on calorie needs.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Oatmeal with whey protein or Greek yogurt, banana, and peanut butter<\/span><\/p>\n<p><b>Lunch:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Chicken breast, brown rice, broccoli, olive oil, and some sesame seeds<\/span><\/p>\n<p><b>Snack:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Greek yogurt with berries, walnuts, and honey<\/span><\/p>\n<p><b>Dinner:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Salmon, sweet potato, and asparagus<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Eggs (3-4 whole), whole-wheat toast, and avocado<\/span><\/p>\n<p><b>Lunch:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Turkey sandwich on whole-grain bread with plenty of vegetables<\/span><\/p>\n<p><b>Snack:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Protein shake and a banana<\/span><\/p>\n<p><b>Dinner:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Lean beef stir-fry with rice, vegetables, and peanuts<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/5-day-mediterranean-diet-meal-plan\/\">5-Day Mediterranean Diet Meal Plan: A Complete Guide with Meals, Snacks, and Tips<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Protein pancakes with oats, eggs, and berries<\/span><\/p>\n<p><b>Lunch:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Chicken quinoa bowl with vegetables<\/span><\/p>\n<p><b>Snack:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Cottage cheese with fruit<\/span><\/p>\n<p><b>Dinner:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Grilled salmon, quinoa, and spinach<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Oatmeal with whey protein or Greek yogurt, blueberries, and almonds<\/span><\/p>\n<p><b>Lunch:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ground beef patty with sweet potatoes and green beans<\/span><\/p>\n<p><b>Snack:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Greek yogurt with granola and peach<\/span><\/p>\n<p><b>Dinner:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Chicken pasta with olive oil and vegetables<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/1000-Calorie-Meal-Plan_-An-Effective-Slimming-Tool-or-a-Health-Hazard_.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Egg scramble with spinach and toast<\/span><\/p>\n<p><b>Lunch:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Tuna rice bowl with avocado and seeds<\/span><\/p>\n<p><b>Snack:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Protein shake with an apple<\/span><\/p>\n<p><b>Dinner:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Turkey chili with beans and rice<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Egg muffins with cottage cheese and spinach<\/span><\/p>\n<p><b>Lunch:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Chicken wrap with a whole-wheat tortilla and plenty of vegetables<\/span><\/p>\n<p><b>Snack:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Hummus and baby carrots<\/span><\/p>\n<p><b>Dinner:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Grilled steak with sweet potato and broccoli<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Chia pudding with Greek yogurt, peanut butter, and strawberries<\/span><\/p>\n<p><b>Lunch:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Salmon bowl with rice and vegetables<\/span><\/p>\n<p><b>Snack:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Greek yogurt with honey and pear<\/span><\/p>\n<p><b>Dinner:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Chicken stir-fry with noodles and vegetables<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This 7-day structure can be repeated weekly with small variations for long-term results.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_Men_Eat_Before_and_After_a_Workout\"><\/span><b>What Should Men Eat Before and After a Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pre- and post-workout meals may affect how energized you feel and how well your meals support training.\u00a0 Before training, the goal is usually to fuel the body with easily digestible carbs and a bit of protein for sustained energy (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/food-as-fuel-before-during-and-after-workouts\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After workouts, protein becomes key for muscle repair, often paired with carbs to replenish energy stores and support recovery, and some healthy fat to create a balanced meal. The exact timing and choices depend on your workout intensity, goals, and individual digestion. Let\u2019s see some examples to help you find what can work for you.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pre-Workout_Nutrition_1-2_hours_before_training\"><\/span><b>Pre-Workout Nutrition (1-2 hours before training)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Goal: Energy and performance<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Oats: \u00bd-1 cup dry oats cooked in water or milk + 1 banana<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Toast with peanut butter: 2 slices whole-grain toast + 1-2 tbsp peanut butter + 1 tsp honey<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yogurt bowl: \u00be-1 cup Greek yogurt + \u00bd-1 cup mixed fruit + optional 1 tbsp honey or granola<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Post-Workout_Nutrition_within_1-2_hours_after_training\"><\/span><b>Post-Workout Nutrition (within 1-2 hours after training)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Goal: Protein and carbs after training<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Whey protein shake: 1 scoop whey protein + 250-350 ml water or milk + 1 banana<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chicken rice bowl: 120-180 g chicken breast + 1-1.5 cups cooked rice + vegetables + tahini or olive oil<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eggs and toast: 2-3 whole eggs + 2 slices whole-grain toast + avocado or butter to spread<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Greek yogurt bowl: 1 cup Greek yogurt + 1 cup fruit + optional 1-2 tbsp granola or nuts<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Meal_Plan_For_Muscle_Gain_Male\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_Men_Meal_Prep_for_Muscle_Gain\"><\/span><b>How Can Men Meal Prep for Muscle Gain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: left;\"><span style=\"font-weight: 400;\">Meal prepping can make it easier to stay consistent, helping you plan for adequate protein and energy intake, which makes muscle gain far easier by ensuring consistency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s dive into some simple steps for a meal prep strategy.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"1_Choose_2-3_Proteins\"><\/span><b>1. Choose 2-3 Proteins<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Choose 2-3 proteins of your choice, cook them (grill, roast, saute), and store them in the fridge. Foods such as grilled chicken breast, sauteed lean ground beef, or even hard-boiled eggs are great choices.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2_Cook_Carbs_in_Bulk\"><\/span><b>2. Cook Carbs in Bulk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Having already cooked grains will make meal time much more efficient. Go for rice, quinoa, barley, or similar.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Add_Vegetables\"><\/span><b>3. Add Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Roast a batch of root vegetables, wash leafy greens and tomatoes, grate a bunch of carrots, and keep them handy for salads\/vegetable sides.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_Keep_Healthy_Fats_Available\"><\/span><b>4. Keep Healthy Fats Available<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Choose olive oil, avocados, or even nuts and seeds for healthy fats with an additional boost of protein and fiber.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Assemble_Meals\"><\/span><b>5. Assemble Meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Combine foods from each group to build balanced meals that include protein, carbs, and healthy fats in every serving. Once prepared, portion your meals into airtight containers (lunch\/dinner boxes) for easy storage, grab-and-go convenience, and consistent nutrition throughout the week.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-weekly-meal-plan\/\">The Mediterranean Diet Weekly Meal Plan That Actually Fits Real Life<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Mistakes_Should_Men_Avoid_When_Eating_for_Muscle_Gain\"><\/span><b>What Mistakes Should Men Avoid When Eating for Muscle Gain?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many people fail to build muscle not because they don\u2019t eat enough, but because they don\u2019t eat well enough.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the most common mistakes include:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Not eating enough calories: Building muscle is usually harder in a long-term calorie deficit.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Too little protein: Too little protein may make it harder to support muscle growth.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Overeating junk food: A calorie surplus should be quality-based, not ultra-processed food-heavy. Prioritize nutrient-dense foods.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Inconsistent eating schedule: Skipping meals may lead to a reduced total daily intake.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Ignoring carbs: Carbs fuel training performance and recovery.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Not tracking progress: Without monitoring weight and strength, adjustments can\u2019t be made.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Expecting fast results: Muscle gain is gradual\u2014according to general guidance, a typical gain of 0.25-0.5 kg per week for lean gains. So be patient and consistent to reach your goals<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Cover-Cutting-Meal-Plan-Male-Middle-Age-Man-1.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_men_gain_muscle_with_a_7-day_meal_plan\"><\/span><strong>Can men gain muscle with a 7-day meal plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While a 7-day meal plan can help you build habits and ensure nutritional balance, it\u2019s just the starting point. Muscle gain is a long game, and it relies on consistent weekly and monthly adherence, not just a single week.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_men_need_a_calorie_surplus_to_gain_muscle\"><\/span><strong>Do men need a calorie surplus to gain muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">In most cases, the answer is yes. For most people, a calorie surplus is an essential component for optimal muscle growth as the body needs extra energy to build new muscle tissue, aka protein. However, beginners or people who are newer to resistance training may sometimes see body composition changes without a large calorie surplus.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_men_gain_muscle_without_supplements\"><\/span><strong>Can men gain muscle without supplements?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Usually, yes. Supplements are optional for many people. Ensuring a balanced meal plan based on nutrient-dense foods will give you many of the nutrients that are commonly used to support muscle-building goals. As long as the calories and protein are enough, you\u2019ll be on the right track with no need for supplements.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_eggs_good_for_muscle_gain\"><\/span><strong>Are eggs good for muscle gain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Eggs are among the best muscle-building foods as they provide high-quality protein, fats, essential vitamins (B12, D, choline), and minerals, all of which provide protein, fats, and micronutrients that can fit into a balanced muscle-gain diet.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_snacks_are_good_for_muscle_gain\"><\/span><strong>What snacks are good for muscle gain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some of the best muscle-building snacks are Greek yogurt with fruit, protein shakes (watch for those with little to no added sugars), nuts, fruits with nut butter, hummus or cottage cheese with vegetable sticks, and boiled eggs.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Meal_Plan_For_Muscle_Gain_Male\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cutting-Meal-Plan02-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Following a 7-day meal plan for muscle gain isn\u2019t about perfection, it\u2019s about creating structure, building consistency, and forming habits that will help you with the long-term results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you consistently eat enough calories, hit your protein targets, and follow a solid training program, muscle gain may become easier to track and adjust over time. For training, pairing this nutrition framework with a <a href=\"https:\/\/betterme.world\/articles\/3-day-workout-plan-for-muscle-gain\/\">3-day workout plan for muscle gain<\/a> can help you organize strength sessions while leaving enough time for recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The real goal isn\u2019t just one good week, it\u2019s turning this into a sustainable eating pattern that supports your training in the long term. While this is a sample 7-day meal plan guide, what you have here is the framework for making better nutritional choices. This will support training performance, supporting post-workout nutrition needs and maintaining progress over time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This isn\u2019t a short-term challenge, but the foundation of a sustainable eating system that will fuel your body every day. Patience, consistency, and ongoing adjustments are also essential aspects to keep in mind, as there\u2019s no one-size-fits-all solution.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If your goal is to build muscle, then don\u2019t focus solely on lifting heavier weights. Building muscle also means working on what you eat, how much you eat, and how consistently you support recovery. All of these aspects are key pillars for muscle building.\u00a0 A structured 7-day meal plan can help you remove the guesswork, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":92744,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172],"tags":[],"coauthors":[45],"class_list":["post-92736","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>7-Day Meal Plan for Muscle Gain (Male): Complete Nutrition Guide - BetterMe<\/title>\n<meta name=\"description\" content=\"Plan meals around muscle-gain nutrition basics with our complete \u2605 7-DAY MEAL PLAN FOR MUSCLE GAIN MALE \u27a4 Enjoy tasty meals and expert nutrition advice to fuel your fitness journey.\" \/>\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-male\/\" \/>\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 (Male): Complete Nutrition Guide\" \/>\n<meta property=\"og:description\" content=\"Plan meals around muscle-gain nutrition basics with our complete \u2605 7-DAY MEAL PLAN FOR MUSCLE GAIN MALE \u27a4 Enjoy tasty meals and expert nutrition advice to fuel your fitness journey.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/\" \/>\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:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/06\/1301-7-day-meal-plan-for-muscle-gain-male.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\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=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 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-male\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-meal-plan-for-muscle-gain-male\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/72b875f5d77327678cbfa201f8ac635d\"},\"headline\":\"7-Day Meal Plan for Muscle Gain (Male): Complete Nutrition Guide\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-meal-plan-for-muscle-gain-male\\\/\"},\"wordCount\":2144,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-meal-plan-for-muscle-gain-male\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/1301-7-day-meal-plan-for-muscle-gain-male.jpg\",\"articleSection\":[\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If your goal is to build muscle, then don\u2019t focus solely on lifting heavier weights. Building muscle also means working on what you eat, how much you eat, and how consistently you support recovery. All of these aspects are key pillars for muscle building.\u00a0<\\\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A structured 7-day meal plan can help you remove the guesswork, helping you plan meals around calorie and protein targets that may support muscle gain, which helps support training energy and post-workout nutrition needs. A <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/high-protein-meal-plan-for-muscle-gain\\\/\\\">high-protein meal plan for muscle gain<\\\/a> can also make it easier to spread protein across the day instead of relying on one large meal.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let\u2019s dive into this guide where we\u2019ll break down key points men may want to know about eating for muscle growth, followed by a practical 7-day meal plan and key nutrition strategies.<\\\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\">This guide is for general educational purposes only and isn\u2019t personalized nutrition or medical advice. Calorie and protein needs vary by body size, training level, health status, and goals. If you have specific dietary needs, health concerns, or medical conditions, consider speaking with a qualified healthcare or nutrition professional before making major changes to your diet.<\\\/span><\\\/i>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Should Men Eat to Gain Muscle?<\\\/b><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">For muscle gain, many men focus on nutrient-dense, high-protein whole foods combined with an adequate carb and healthy fat intake. All macronutrients play a key role in muscle growth, which requires the building blocks (protein) and enough energy to perform resistance training and synthesize protein (carbs and fats) (<\\\/span><a href=\\\"https:\\\/\\\/link.springer.com\\\/article\\\/10.2165\\\/00007256-200434050-00004 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-meal-plan-for-muscle-gain-male\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-meal-plan-for-muscle-gain-male\\\/\",\"name\":\"7-Day Meal Plan for Muscle Gain (Male): Complete Nutrition Guide - 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journey.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-meal-plan-for-muscle-gain-male\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-meal-plan-for-muscle-gain-male\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/7-day-meal-plan-for-muscle-gain-male\\\/#primaryimage\",\"url\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/1301-7-day-meal-plan-for-muscle-gain-male.jpg\",\"contentUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/1301-7-day-meal-plan-for-muscle-gain-male.jpg\",\"width\":1920,\"height\":1200,\"caption\":\"Man eating a grilled chicken salad in a kitchen as part of a 7-day meal plan for muscle gain 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\/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"7-Day Meal Plan for Muscle Gain (Male): Complete Nutrition Guide - BetterMe","description":"Plan meals around muscle-gain nutrition basics with our complete \u2605 7-DAY MEAL PLAN FOR MUSCLE GAIN MALE \u27a4 Enjoy tasty meals and expert nutrition advice to fuel your fitness journey.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/","og_locale":"en_US","og_type":"article","og_title":"7-Day Meal Plan for Muscle Gain (Male): Complete Nutrition Guide","og_description":"Plan meals around muscle-gain nutrition basics with our complete \u2605 7-DAY MEAL PLAN FOR MUSCLE GAIN MALE \u27a4 Enjoy tasty meals and expert nutrition advice to fuel your fitness journey.","og_url":"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1920,"height":1200,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/06\/1301-7-day-meal-plan-for-muscle-gain-male.jpg","type":"image\/jpeg"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/72b875f5d77327678cbfa201f8ac635d"},"headline":"7-Day Meal Plan for Muscle Gain (Male): Complete Nutrition Guide","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/"},"wordCount":2144,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/06\/1301-7-day-meal-plan-for-muscle-gain-male.jpg","articleSection":["Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If your goal is to build muscle, then don\u2019t focus solely on lifting heavier weights. Building muscle also means working on what you eat, how much you eat, and how consistently you support recovery. All of these aspects are key pillars for muscle building.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">A structured 7-day meal plan can help you remove the guesswork, helping you plan meals around calorie and protein targets that may support muscle gain, which helps support training energy and post-workout nutrition needs. A <a href=\"https:\/\/betterme.world\/articles\/high-protein-meal-plan-for-muscle-gain\/\">high-protein meal plan for muscle gain<\/a> can also make it easier to spread protein across the day instead of relying on one large meal.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let\u2019s dive into this guide where we\u2019ll break down key points men may want to know about eating for muscle growth, followed by a practical 7-day meal plan and key nutrition strategies.<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\">This guide is for general educational purposes only and isn\u2019t personalized nutrition or medical advice. Calorie and protein needs vary by body size, training level, health status, and goals. If you have specific dietary needs, health concerns, or medical conditions, consider speaking with a qualified healthcare or nutrition professional before making major changes to your diet.<\/span><\/i>\r\n<h2 style=\"text-align: center;\"><b>What Should Men Eat to Gain Muscle?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">For muscle gain, many men focus on nutrient-dense, high-protein whole foods combined with an adequate carb and healthy fat intake. All macronutrients play a key role in muscle growth, which requires the building blocks (protein) and enough energy to perform resistance training and synthesize protein (carbs and fats) (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.2165\/00007256-200434050-00004 ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/","url":"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/","name":"7-Day Meal Plan for Muscle Gain (Male): Complete Nutrition Guide - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/06\/1301-7-day-meal-plan-for-muscle-gain-male.jpg","description":"Plan meals around muscle-gain nutrition basics with our complete \u2605 7-DAY MEAL PLAN FOR MUSCLE GAIN MALE \u27a4 Enjoy tasty meals and expert nutrition advice to fuel your fitness journey.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/06\/1301-7-day-meal-plan-for-muscle-gain-male.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/06\/1301-7-day-meal-plan-for-muscle-gain-male.jpg","width":1920,"height":1200,"caption":"Man eating a grilled chicken salad in a kitchen as part of a 7-day meal plan for muscle gain male."},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-male\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Meal Plans","item":"https:\/\/betterme.world\/articles\/nutrition\/meal-plans\/"},{"@type":"ListItem","position":4,"name":"7-Day Meal Plan for Muscle Gain (Male): Complete Nutrition Guide"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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