To gain muscle mass efficiently, it is essential to maintain a moderate caloric surplus and ensure optimal intake of proteins distributed throughout the day. This plan includes high-quality protein sources, complex carbohydrates, and healthy fats, optimizing muscle protein synthesis and recovery.
Weekly breakfast options
1. Omelette with cheese and avocado
Protein: 32 g | Calories: 550 kcal
Ingredients:
- 3 whole eggs (21 g protein)
- 1 slice of cheese (30 g) (7 g protein)
- ½ avocado (2 g protein)
- 1 slice of whole wheat bread (2 g protein)
- Salt and pepper to taste
Preparation: Beat the eggs and cook them in a pan with a little olive oil. Add the cheese and let it melt before folding the omelette. Serve with the sliced avocado and the slice of bread.
2. Oatmeal with protein, peanut butter and banana
Protein: 40 g | Calories: 600 kcal
Ingredients:
- 50 g of oats (6 g protein)
- 1 scoop of protein powder (25 g protein)
- 1 tablespoon peanut butter (15 g) (4 g protein)
- 1 ripe banana (1 g protein)
- 250 ml whole milk (8 g protein)
Preparation: Cook the oats in the milk. Then, add the protein and mix well. Top with the peanut butter and sliced banana.
3. Greek yogurt with nuts and honey
Protein: 38 g | Calories: 550 kcal
Ingredients:
- 200 g Greek yogurt (20 g protein)
- 1 tablespoon honey (0 g protein)
- 30 g of almonds or walnuts (6 g protein)
- ½ cup of red berries (2 g protein)
- 1 scoop of protein powder (10 g protein)
Preparation: Mix all the ingredients in a bowl and enjoy.
Weekly snack options
1. Almond Butter Protein Shake (40 g Protein | 450 kcal)
2. Two slices of whole wheat bread with avocado and tuna (35 g protein | 500 kcal)
3. A handful (30 g) of almonds with 1 banana (10 g protein | 450 kcal)
4. Cottage cheese with honey and walnuts (30 g protein | 450 kcal)
5. Whole wheat toast with peanut butter (500 kcal | 15 g protein)
Weekly lunch options
1. Grilled chicken with brown rice and salad
Protein: 55 g | Calories: 700 kcal
Ingredients:
- 150 g chicken breast (45 g protein)
- 100 g brown rice (7 g protein)
- 1 cup of lettuce, tomato, and cucumber (3 g protein)
- 1 tbsp. olive oil
Preparation: Season the chicken and grill it. Cook the rice and prepare the salad. Drizzle with olive oil and serve.
2. Baked salmon with mashed potatoes and broccoli
Protein: 50 g | Calories: 750 kcal
Ingredients:
- 150 g salmon (40 g protein)
- 1 medium potato (5 g protein)
- 1 cup broccoli (5 g protein)
- 1 tbsp. butter
Preparation: Bake the salmon with spices. Boil the potato and mash it with butter. Boil the broccoli and serve together.
3. Lean beef with quinoa and avocado
Protein: 55 g | Calories: 750 kcal
Ingredients:
- 150 g lean beef (40 g protein)
- 80 g cooked quinoa (10 g protein)
- ½ avocado (5 g protein)
Preparation: Cook the meat with spices to taste. Cook the quinoa and mix with the sliced avocado.
Weekly dinner options
1. Beef tacos with avocado and cheese
Protein: 45 g | Calories: 650 kcal
Ingredients:
- 100 g lean ground beef (30 g protein)
- 2 corn tortillas (5 g protein)
- ½ avocado (5 g protein)
- 30 g grated cheese (5 g protein)
Preparation: Cook the meat with spices and serve in tortillas with avocado and cheese.
2. Egg white omelette with cheese and spinach
Protein: 45 g | Calories: 600 kcal
Ingredients:
- 4 egg whites (16 g protein)
- 20 g of cheese (5 g protein)
- 1 cup spinach (4 g protein)
- 1 slice of whole wheat bread (4 g protein)
Preparation: Cook the spinach with the beaten egg whites and add the cheese before folding the omelette.
3. Tuna salad with quinoa and nuts
Protein: 50 g | Calories: 650 kcal
Ingredients:
- 1 can of tuna in water (30 g protein)
- 80 g cooked quinoa (10 g protein)
- 1 tablespoon of almonds (5 g protein)
Preparation: Mix everything in a bowl and season with olive oil and lemon.
Conclusion
This plan provides you with balanced meals with the right amount of protein and calories to maximize muscle gain. Distributing protein throughout the day optimizes muscle synthesis and improves recovery.
If you need more protein, increase the amount of meat, eggs or add an extra protein shake. If you need more calories, you can add olive oil, nuts or avocado to your meals.