High Protein Diet Plan for Muscle Gain

Welcome back to another post. The topic for today's post is a high protein diet plan for muscle gain. In this post, I will be sharing all the meals you should be eating throughout the day for muscle building. You will get an idea of full day meals including breakfast, lunch, pre-post workout meals, and dinner. Lets’ start then!


High Protein Diet Plan

First, we will talk about how you should begin your day. Many people drink lukewarm water in the morning which is a good thing. But here we will be adding lemon juice to this glass of water. The reason for this is that it will give you an immunity boost and also improve your digestive system. 

Apart from that, it also helps in fat loss and maintaining a healthy weight. Along with this, you can eat a handful of almonds and walnuts. This is something we will have as the first thing every morning after we get up. Now, let's continue with our high protein diet plan with further meals.


High Protein Diet Plan

It is basically the first meal of our day. In this meal, one of the best things to consume is oatmeal. We will take 40 grams oats here, boiled in plain water, and add salt and cinnamon to it. You can even prepare a sweet version of the oatmeal. It's super easy and you can top it off with your favorite nuts and fruits. 

Another item to consume is Sapota (chikoo) because fruits are good to eat in your breakfast. As this is a high protein diet plan, for the protein source, we are eating 8 eggs here in which 2 are whole and 6 are egg whites only. Along with this, you can eat a sandwich made with brown bread with a filling of approx. 100 grams mashed potato inside. 

This is a complete meal inclusive of protein, complex carbohydrates, and fats. This will help you stay energetic throughout the day. Breakfast is the first meal of the day after the gap of a full night. It is very important to consume some good nutrients here in this meal, therefore. 


High Protein Diet Plan

2-3 hours after your breakfast, you should eat a mid day meal. The meal depends upon your goal. If it's weight loss, you must keep it low calorie. On the other hand, if it's weight gain, you can keep it high calorie. One thing you need to keep in mind is that in the name of caloric surplus, you cannot eat anything and everything. You need to keep the quality and quantity in check. Keeping these things in mind, I have given these options for mid day meals in our high protein diet plan below.

For those on a cutting diet plan, you can eat an apple here along with some nuts. This becomes a healthy option for mid day snack for those trying to lose weight. People often ask about no carb diet. They need to know the importance of carbs in our meals. They are the major fuel and energy source for our body. You cannot just cut it off, instead, you have to lower its intake. If you want a list of 32 foods that burn belly fat fast, check it here: How to Lose Belly Fat | Diet Exercise Tips

For the ones on a calorie surplus, we will have chickpeas that have been soaked overnight and then boiled in a pressure cooker.  In this meal, we will also add 100 grams of paneer. Mix these two in a bowl and add some seasonings for taste on top of it. We will add 5 ml of flaxseed oil to it. You can add some chopped onions and tomatoes to it as well. Let's move to the next meal in our high protein diet plan.


High Protein Diet Plan

After this, we will proceed towards lunch. At lunch, you can eat 250 grams of chicken. You can have it prepared in a gravy consisting of tomatoes and onions. Along with this, eat 200 grams of white rice. A lot of people prefer brown rice as well, you can eat that too. Also, do not forget to consume a bowl of lentils along with a serving of salad with it. It will provide you protein and also make it a high fiber diet plan. 

As this is a high protein diet plan for muscle gain, you need to maintain protein and carbs balance properly. If you want to know the calorie calculation, it is a very simple technique. You can calculate your own macros according to the fitness goal you have and make a customized food chart. To know about this, check my previous article here: Calculating your Macros


Now, let us move towards our next meal in our high protein diet plan which is a pre-workout meal. It is a very important meal as it will support our workout and give us energy during intense exercises. For this meal, you can eat 1 bowl of curd along with 150 grams of boiled potatoes. We will add some salt to it for taste and mix it well. Along with this, we will eat 6 boiled egg whites as our protein source

This is a great meal for pre-workout. However, you need to make sure that you eat it at least 2 hours before your workout. This is because only then it will digest properly and can provide you energy for your workout. Also, check our YouTube channel as we keep coming up with videos like a full day diet plan for weight loss there. You can visit it from the right sidebar of this post.


After a workout, we will eat our post workout meal. Since this is a high protein diet plan, this is the window for your major protein intake for muscle recovery. In this meal, the first thing you need to consume is whey protein in 200ml of water. You can take either isolate or concentrate according to your preference and budget. Whey Protein Isolate vs Concentrate

Along with that, you can eat 250 grams of sweet potato and 1 banana as a carb source to replenish the glycogen stores depleted during the workout. You can have this meal within 30 minutes after your workout. If you want a vegan diet plan, check these food list here: Best sources of protein rich foods for Vegetarians


High Protein Diet Plan

Here comes the final meal of the day. For carbs, you can eat 3 chapatis. If you are on a low carb diet meal plan, you can reduce the number of chapatis here. Along with this, you need to take 1 bowl of green veggies for fiber. For protein, you have various options. You can eat 250 grams of chicken or fish. You can have soya, cottage cheese (paneer), lentils, etc. 

It depends on your taste preference and choice at that point of time. Chicken can be a lean source of protein having all the essential amino acids. Make sure to eat this meal 2 hours before going to sleep so that it digests properly.

Along with all these high protein diet plans, just keep two things in mind. First, how is your training? This means that how much do you exercise weekly and what is the level of your focus. Second, make sure your sleep pattern is good to aid muscle recovery. A lot of people sleep for very few hours due to which they are unable to gain muscles.


This was our complete high protein diet plan for muscle gain with all the micro and macronutrients to help you with your fitness goal. With this all our meals for muscle building diets are complete. This was our post for today and I hope you liked it. Share this post with your friends because knowledge should be spread amongst everyone. I will keep bringing more such informational articles for you all. Subscribe by e-mail to our blog for getting regular updates as we post new articles each time.

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