{"id":81269,"date":"2025-09-02T19:54:33","date_gmt":"2025-09-02T19:54:33","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=81269"},"modified":"2025-09-19T11:52:31","modified_gmt":"2025-09-19T11:52:31","slug":"7-day-meal-plan-for-muscle-gain-for-beginners","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/","title":{"rendered":"7-Day Meal Plan For Muscle Gain For Beginners: Expert 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:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#What_Should_Beginners_Eat_In_A_7-Day_Muscle_Gain_Meal_Plan\" >What Should Beginners Eat In A 7-Day Muscle Gain Meal Plan?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#How_Many_Meals_Per_Day_Are_Best_For_Beginner_Muscle_Growth\" >How Many Meals Per Day Are Best For Beginner Muscle Growth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#How_Much_Protein_Do_Beginners_Need_Daily_For_Muscle_Gain\" >How Much Protein Do Beginners Need Daily For Muscle Gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#Whats_The_Easiest_Way_To_Hit_Protein_Goals_As_A_Beginner\" >What\u2019s The Easiest Way To Hit Protein Goals As A Beginner?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#What_Carbs_And_Fats_Help_Beginners_Build_Muscle\" >What Carbs And Fats Help Beginners Build 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:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#What_Is_An_Example_Of_7-Day_Meal_Plan_For_Muscle_Gain_For_Beginners\" >What Is An Example Of 7-Day Meal Plan For Muscle Gain For Beginners?<\/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:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#Day_6\" >Day 6<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#Can_Beginners_Gain_Muscle_Without_Eating_Meat\" >Can Beginners Gain Muscle Without Eating Meat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#What_Exercises_Go_Well_With_A_Muscle-Building_Plan\" >What Exercises Go Well With A Muscle-Building Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#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-11\" href=\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#Should_beginners_eat_differently_on_rest_days\" >Should beginners eat differently on rest days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#How_soon_can_beginners_see_muscle_gains\" >How soon can beginners see muscle gains?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#What_if_a_beginner_struggles_to_eat_enough_calories\" >What if a beginner struggles to eat enough calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#Can_a_beginner_gain_muscle_by_eating_only_3_meals_daily\" >Can a beginner gain muscle by eating only 3 meals daily?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Just getting into bodybuilding?\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Meal_Plan_For_Muscle_Gain_For_Beginners\" 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\/Meal-Plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><b>Here&#8217;s the truth most people overlook: <\/b><span style=\"font-weight: 400;\">Lifting weights is only half the battle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not eating right, building lean muscle without gaining extra fat gets a whole lot harder.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your training may be superior, but your nutrition is what makes it count.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating every 3-4 hours, especially foods that support muscle growth and energy, provides consistent fuel. For many bodybuilders, that means 5-6 meals a day, not just to feed your gains, but to avoid an energy crash halfway through the day (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6680710\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we compiled a <a href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-lean-muscle-gain\/\">7-day meal plan for muscle gain<\/a> for beginners that anyone can follow. Packed with quality nutrients and easy-to-cook meals, you can tailor it to your needs and achieve the perfect physique. Let&#8217;s get straight into it.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_Beginners_Eat_In_A_7-Day_Muscle_Gain_Meal_Plan\"><\/span><strong>What Should Beginners Eat In A 7-Day Muscle Gain Meal Plan?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 7-day meal plan for muscle gain for beginners should include 5-6 meals a day with quality protein, such as lean meat, dairy, eggs, lentils, beans, nut butter, and fatty fish.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dividing the calories into smaller meals is thought to maximize protein synthesis and retain lean muscle (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24864135\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Meal_Plan_For_Muscle_Gain_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79374\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-1024x640.png\" alt=\"7-Day Meal Plan For Muscle Gain For Beginners\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Your plate should contain a balance of protein, fats, and carbohydrates:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start with 20-40 g (0.7-1.4 oz) of protein per meal.<\/b><span style=\"font-weight: 400;\"> That would be the equivalent of about 113 g (4 oz) of cooked lean ground turkey with a cup of brown rice and mixed stir-fry vegetables (<\/span><a href=\"https:\/\/www.bbc.com\/future\/article\/20250212-how-much-protein-do-you-really-need-to-get-strong\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get 45-65% of your calories from carbs as a source of energy. <\/b><span style=\"font-weight: 400;\">Prioritize slow-release products throughout the day, such as whole grains and vegetables like quinoa, oats, and sweet potatoes. Just before working out, you can use faster-processing carbs like fruit and white rice, as they can provide immediate energy for your training session (<\/span><a href=\"https:\/\/www.onepeloton.com\/blog\/fast-digesting-carbs\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459280\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The rest of your calories should come from healthy fats to support testosterone levels. <\/b><span style=\"font-weight: 400;\">That means using more salmon, mackerel, nut butters, and extra virgin olive oil (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8538516\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). These provide the body with quality nutrients and allow it to function correctly.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consume plenty of water throughout the entire day. <\/b><span style=\"font-weight: 400;\">About 20% of your fluid intake can come from your food, like fruits and veggies. But the rest should consist of drinks, such as water, tea, or other beverages low in sugar and additives. Men should drink around 3.7 liters (15.5 cups) of water a day, and women can aim for 2.7 liters (11.5 cups) a day, but this could vary based on individual factors, activity level, and environment (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/water\/art-20044256\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/healthy-dinner-plate\/\">How to Build a Healthy Dinner Plate, According to Experts<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Meals_Per_Day_Are_Best_For_Beginner_Muscle_Growth\"><\/span><strong>How Many Meals Per Day Are Best For Beginner Muscle Growth?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eating every 3-4 hours, 5-6 meals a day, can keep your energy steady and help avoid that mid-day crash. You can include muscle-building products, like lean beef, turkey, chicken, tuna, and cottage cheese (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6680710\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s not just about how often you eat; it&#8217;s also about when you eat and what your eating habits look like throughout the day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Things like eating breakfast, how you spread your calories across meals, your total calories, and snacking all play a role (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30925707\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, in half a cup (109 g) of cottage cheese, you get 12 g of protein, 4.7 g of fat, and 107 calories. By combining it with 1 oz (28 g) of whole grain toast, you get an extra 87 calories and 4.6 g of protein. These foods provide a hefty dose of protein, great for muscle building. <span data-sheets-root=\"1\">For more details about the <a href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/\">muscle building meal plan<\/a>, take a look at our prior publication.<\/span><\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Meal_Plan_For_Muscle_Gain_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79373\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1024x640.png\" alt=\"7-Day Meal Plan For Muscle Gain For Beginners\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Studies suggest that adding more protein to your daily diet can lead to small boosts in lean muscle and lower-body strength when you&#8217;re doing resistance training. It may also slightly improve bench press performance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35187864\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your stomach might handle smaller, more frequent meals better, as they are less likely to overwhelm the digestive tract. This meal-dispersing method can be an efficient strategy, especially if you struggle with bloating, discomfort, or other stomach issues, or just need a large total amount of food to meet your daily calorie and protein needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 7-day meal plan for muscle gain for beginners should include a variety of snacks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They keep you fuller for longer and build muscle mass (<\/span><a href=\"https:\/\/www.health.harvard.edu\/nutrition\/high-protein-snacks-to-build-muscle-and-keep-hunger-at-bay\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). For example, 2 tablespoons (32 g) of peanut butter with a handful of peanuts provides about 12 g of protein or more.<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Meal_Plan_For_Muscle_Gain_For_Beginners\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Protein_Do_Beginners_Need_Daily_For_Muscle_Gain\"><\/span><strong>How Much Protein Do Beginners Need Daily For Muscle Gain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You might aim to consume anywhere from 20-40 g (0.7-1.1 oz) of protein at each meal, or determine your total protein target for the day and divide it accordingly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of trying to get most of your protein from a single meal, try dispersing it across various meals and snacks to promote muscle recovery, growth, and energy (<\/span><a href=\"https:\/\/www.health.harvard.edu\/nutrition\/are-you-eating-enough-protein\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The majority of your protein needs should come from whole foods, rather than supplements, especially so that you are getting enough energy and exercise to build lean mass.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Meal_Plan_For_Muscle_Gain_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79375\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1024x640.png\" alt=\"7-Day Meal Plan For Muscle Gain For Beginners\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Here are a couple of examples you can add to your gym diet plan for muscle gain:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A smoothie with 1\/2 cup of peanut butter, 1 banana, 2 cups of milk, and a tablespoon of honey provides a little over 40 g of protein.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A bowl of lentil soup with whole wheat rolls offers roughly 25-30 g of protein.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A cup of cottage cheese with 1\/2 cup of strawberries and 1\/4 cup of almonds has roughly 30-35 g of protein.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cooking 5 ounces (140 g) of lean ground beef with 1 cup of quinoa and mixed peppers offers about 35-40 g of protein.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_The_Easiest_Way_To_Hit_Protein_Goals_As_A_Beginner\"><\/span><strong>What\u2019s The Easiest Way To Hit Protein Goals As A Beginner?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Here are a couple of strategies that can help when creating your 7-day meal plan for muscle gain for beginners.<\/b><\/p>\n<ul>\n<li style=\"text-align: left;\"><strong>Prioritize Protein At Every Meal<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Always add ingredients with high amounts of protein, whether it is a main meal or a snack. Instead of treating the protein like an &#8220;add-on&#8221;, build your plate around it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some foods you can use as a base for additional protein are eggs, poultry, seafood, dairy, lean meats, legumes, and soy products.<\/span><\/p>\n<ul>\n<li><strong>Choose Healthy Snacks<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you want snacks, skip the chips and candy and go for more sustainable, quality nutrients, such as celery sticks with peanut butter, Greek yogurt with almonds and fruits, or deviled eggs with mustard, mayonnaise, and seasonings.<\/span><\/p>\n<ul>\n<li><strong>Meal Prepping<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/meal-prep-for-weight-loss-female\/\">Meal prep for weight loss<\/a> and muscle gain can be highly beneficial. You can use it to control the calorie and protein intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Preparing meals in advance reduces the likelihood of skipping a meal or consuming something that doesn\u2019t meet your needs. Meal prepping can support muscle recovery and growth.<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<ul>\n<li><strong>Use Protein Shakes Strategically<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein powders, such as casein or whey, can quickly add 20-30 g of protein, primarily when used in shakes, helping you meet macro goals when whole foods aren&#8217;t enough.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These supplements can help support performance, protein intake, and muscle mass (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10761008\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you must be careful not to overindulge.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, most experts suggest 1-2 scoops (25 to 50 g) of whey protein a day, often after working out. Too much whey protein can lead to digestive complications, such as pain, cramps, flatulence, nausea, and diarrhea (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/whey-protein-101\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Meal_Plan_For_Muscle_Gain_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71396\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><strong>Track Your Progress<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Choose foods that offer a lot of protein without much saturated fat, such as lean meats, skinless poultry, seafood, and plant-based proteins. If you want to be more precise, the BetterMe fitness app can track everything for you. Simply log in with your dietary goals and preferences to enjoy a completely personalized experience.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Carbs_And_Fats_Help_Beginners_Build_Muscle\"><\/span><strong>What Carbs And Fats Help Beginners Build Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your <a href=\"https:\/\/betterme.world\/articles\/3500-calorie-meal-plan\/\">muscle-building meal plan<\/a> should include complex carbohydrates that take a while to digest and offer a steady source of energy. You can use them to prevent energy crashes and give the muscles the fuel they need to stay engaged during workouts.\u00a0<\/span><\/p>\n<p><b>The best sources of complex carbs include:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whole Grains:<\/b><span style=\"font-weight: 400;\"> Steel-cut or rolled oats, brown rice, quinoa, whole-wheat bread\/pasta, barley, farro.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Starchy Vegetables:<\/b><span style=\"font-weight: 400;\"> Sweet potatoes, yams, butternut squash, corn, peas, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legumes:<\/b><span style=\"font-weight: 400;\"> Lentils, black beans, chickpeas, and kidney beans.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you plan to use simple carbs that digest quickly, incorporate them strategically into your exercise routine. This way, you can get a quick burst of energy without compromising your weight management.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Meal_Plan_For_Muscle_Gain_For_Beginners\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<p><b>The best sources of simple carbs include:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits:<\/b><span style=\"font-weight: 400;\"> Bananas, berries, apples, oranges, grapes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetables: <\/b><span style=\"font-weight: 400;\">White potatoes, pumpkin, spinach.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>White grains: <\/b><span style=\"font-weight: 400;\">Rice, bread, couscous.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Overall, limit saturated and trans fats, such as fatty cuts of red meat or ultra-processed foods. The majority of your carbohydrates should come from starchy vegetables and whole grains, plus legumes, and include healthier sources of omega-3 fatty acids, like olive oil, nuts, avocados, and fatty fish.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Meal_Plan_For_Muscle_Gain_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71385\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_An_Example_Of_7-Day_Meal_Plan_For_Muscle_Gain_For_Beginners\"><\/span><strong>What Is An Example Of 7-Day Meal Plan For Muscle Gain For Beginners?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This meal plan is a general template. You can adjust the portions and ingredients based on the amount of calories you should consume and the vitamins or minerals you need in higher amounts.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Day 1<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Scrambled eggs with spinach, whole-grain toast, and Greek yogurt with mixed berries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Protein shake with a medium banana.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Roasted turkey with quinoa and steamed zucchini.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Apple slices with peanut butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Salmon fillet with farro, cabbage slaw, and roasted asparagus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Evening Snack (Optional):<\/b><span style=\"font-weight: 400;\"> Cottage cheese with sliced strawberries.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 2<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Oatmeal mixed with protein powder, sliced banana, and peanut butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Walnuts and a pear.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Turkey and avocado wrapped in a whole wheat tortilla with mixed greens.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Hard-boiled eggs with an apple.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Beef sirloin stir-fry with red bell peppers, brown rice, and broccoli florets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Evening Snack (Optional):<\/b><span style=\"font-weight: 400;\"> Protein smoothie with spinach, mixed berries, and protein powder.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 3<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Protein pancakes with cinnamon, oats, banana, and maple syrup.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Greek yogurt with granola and a pear.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled tofu over wild rice with roasted asparagus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Hummus with whole-grain crackers and cucumber slices.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked cod with roasted carrots, bell peppers, and quinoa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Evening Snack (Optional):<\/b><span style=\"font-weight: 400;\"> A handful of almonds with a boiled egg.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Meal_Plan_For_Muscle_Gain_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79377\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/soup.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Day 4<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Whole-grain cereal with milk, berries, and a hard-boiled egg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Protein bar and a banana.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Stuffed chicken breasts with mushrooms, spinach, and feta cheese, served over brown rice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Cottage cheese with pineapple chunks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Lean pork tenderloin with steamed green beans and sweet potato mash.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Evening Snack (Optional):<\/b><span style=\"font-weight: 400;\"> Greek yogurt parfait with granola and berries.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 5<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Scrambled eggs and smashed avocado over whole-grain toast.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Mixed nuts with an orange.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Minced turkey with black beans, brown rice, grilled bell peppers, and salsa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Protein pudding with sliced kiwi.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Beef and vegetable curry with basmati rice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Evening Snack (Optional):<\/b><span style=\"font-weight: 400;\"> Trail mix with a variety of nuts and dried fruits.<\/span><\/li>\n<\/ul>\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<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Omelet with cherry tomatoes, cheese, baby spinach, and whole grain toast.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Rice cakes with chia seeds, pumpkin seeds, and almond butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Skinless chicken breasts with blue cheese and red wine vinegar served over lettuce and tomatoes with farro.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Blueberries and blackberries with cottage cheese.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked tilapia with sweet potato wedges and steamed green beans.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Evening Snack (Optional):<\/b><span style=\"font-weight: 400;\"> Protein shake (whey protein with coconut milk and banana).<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 7<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Poached eggs on whole-grain toast with avocado, olive oil, and sliced tomatoes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> A protein bar with almonds and walnuts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Quinoa bowl with black beans, corn, avocado, and salsa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Greek yogurt with peanut butter and apple slices.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Prawn stir-fry with brown rice and mixed greens.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Evening Snack (Optional):<\/b><span style=\"font-weight: 400;\"> Melon with high-protein yogurt.<\/span><\/li>\n<\/ul>\n<p><em><b>Read More:<\/b> <a href=\"https:\/\/betterme.world\/articles\/clean-eating-challenge\/\">Clean Eating Challenge: A Simple Guide To Kickstart Your Journey<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Beginners_Gain_Muscle_Without_Eating_Meat\"><\/span><strong>Can Beginners Gain Muscle Without Eating Meat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, beginners can build muscles without eating meat. While animal proteins like meat, dairy, and eggs are a complete source of protein, plant-based protein can also help you meet your macro goals. The meals should include essential amino acids and include a variety of different sources, such as hummus, beans, and whole grain bread.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Without enough calories, your body won&#8217;t have the energy to build muscle, even with protein. Vegan or vegetarian diets can keep you full, but are often lower in calories, so you might want to consider adding more nut butter, seeds, avocados, and olive oil.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can add protein powder, oats, and fruits to your smoothies.\u00a0<\/span><\/p>\n<p><b>Here are some meat-free options to include in a 7-day meal plan for muscle gain for males and a 7-day meal plan for muscle gain females:<\/b><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\">\n<div class=\"wpsm_comptable_shortcode_echo\">\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<\/div>\n<\/div>\n<div><\/div>\n<div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Go_Well_With_A_Muscle-Building_Plan\"><\/span><strong>What Exercises Go Well With A Muscle-Building Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To build more muscle, you need to pair these meals with the right workouts, such as squats, deadlifts, bench presses, and overhead presses.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They challenge multiple muscle groups with targeted training. Eating protein and carbs before and after your workout gives your body what it needs to perform, recover, and grow stronger.<\/span><\/p>\n<p><b>Here are a couple of exercises that go well with your muscle-building meal plan:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Compound exercises:<\/b><span style=\"font-weight: 400;\"> Your fitness routine should include exercises that train more muscle groups at once, such as squats, bench presses, deadlifts, and pull-ups. These build strength throughout the entire body and shape muscles for bulkier results.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Isolation exercises: <\/b><span style=\"font-weight: 400;\">These strength training movements, such as bicep curls, leg extensions, and calf raises, target a specific joint or a muscle group. They are effective for shorter and frequent training bursts.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Slowly increasing the reps, sets, and weight over time challenges the body and gives the muscles enough time to adapt. With progressive overload, rest, and recovery, you can increase your endurance and become capable of more challenging, more demanding workouts. <span data-sheets-root=\"1\">If you&#8217;re curious about <a href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/\">the best bulking foods<\/a>, check out our earlier article.<\/span><\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Meal_Plan_For_Muscle_Gain_For_Beginners\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79384\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><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=\"Should_beginners_eat_differently_on_rest_days\"><\/span><strong>Should beginners eat differently on rest days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Beginners should slightly reduce calories on rest days by lowering carbohydrate and\/or fat intake while keeping protein high to support recovery. Since you spend less energy when resting, adjusting the calorie intake prevents you from gaining fat, while still fueling muscle repair.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_soon_can_beginners_see_muscle_gains\"><\/span><strong>How soon can beginners see muscle gains?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Beginners can start to see muscle gains within 4-6 weeks of consistent training and proper nutrition. First, your brain starts engaging more muscle fibers, and after the first month of resistance training, you may begin to see actual changes in muscle shape and size. However, individual experiences may vary.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_if_a_beginner_struggles_to_eat_enough_calories\"><\/span><strong>What if a beginner struggles to eat enough calories? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If a beginner struggles to eat enough calories, they should increase calorie density by adding healthy fats, drinking liquid meals, and eating more frequent meals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calorie-dense options like nuts, oils, and shakes help meet intake goals without overwhelming your stomach.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_a_beginner_gain_muscle_by_eating_only_3_meals_daily\"><\/span><strong>Can a beginner gain muscle by eating only 3 meals daily?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A beginner can gain muscle by eating only 3 meals daily if they meet their total protein and calorie needs. Each meal should include at least 20-40 g of protein to stimulate muscle protein synthesis and support recovery.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7-Day_Meal_Plan_For_Muscle_Gain_For_Beginners\" 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><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your muscle-building meal plan should come with a balance of nutrients, including carbs, proteins, and healthy fats. Dispersing the protein between 5 and 6 meals daily can set you on the right track. The amount of calories you consume varies based on your fitness goals and can change over time. Pair the diet with active resistance training and progressive overload, and you can enjoy a healthy fitness routine.\u00a0<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Just getting into bodybuilding?\u00a0 Here&#8217;s the truth most people overlook: Lifting weights is only half the battle.\u00a0 If you&#8217;re not eating right, building lean muscle without gaining extra fat gets a whole lot harder. Your training may be superior, but your nutrition is what makes it count. Eating every 3-4 hours, especially foods that support [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81270,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172],"tags":[],"coauthors":[45],"class_list":["post-81269","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 v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7-Day Meal Plan For Muscle Gain For Beginners: Expert Guide - BetterMe<\/title>\n<meta name=\"description\" content=\"What is the best\u2605 7-DAY MEAL PLAN FOR MUSCLE GAIN FOR BEGINNERS \u27a4? This comprehensive guide shows you exactly what to eat for the best results possible.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\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 For Beginners: Expert Guide\" \/>\n<meta property=\"og:description\" content=\"What is the best\u2605 7-DAY MEAL PLAN FOR MUSCLE GAIN FOR BEGINNERS \u27a4? This comprehensive guide shows you exactly what to eat for the best results possible.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/\" \/>\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=\"article:modified_time\" content=\"2025-09-19T11:52:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-391-7-day-meal-plan-for-muscle-gain-for-beginners-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\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=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/bb7538889b344e64d9c7c1d1b44bee7c\"},\"headline\":\"7-Day Meal Plan For Muscle Gain For Beginners: Expert Guide\",\"dateModified\":\"2025-09-19T11:52:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/\"},\"wordCount\":2483,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-391-7-day-meal-plan-for-muscle-gain-for-beginners.png\",\"articleSection\":[\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Just getting into bodybuilding?\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<b>Here's the truth most people overlook: <\/b><span style=\\\"font-weight: 400;\\\">Lifting weights is only half the battle.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you're not eating right, building lean muscle without gaining extra fat gets a whole lot harder.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Your training may be superior, but your nutrition is what makes it count.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Eating every 3-4 hours, especially foods that support muscle growth and energy, provides consistent fuel. For many bodybuilders, that means 5-6 meals a day, not just to feed your gains, but to avoid an energy crash halfway through the day (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6680710\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we compiled a <a href=\\\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-lean-muscle-gain\/\\\">7-day meal plan for muscle gain<\/a> for beginners that anyone can follow. Packed with quality nutrients and easy-to-cook meals, you can tailor it to your needs and achieve the perfect physique. Let's get straight into it.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Should Beginners Eat In A 7-Day Muscle Gain Meal Plan?\u00a0<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The 7-day meal plan for muscle gain for beginners should include 5-6 meals a day with quality protein, such as lean meat, dairy, eggs, lentils, beans, nut butter, and fatty fish.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Dividing the calories into smaller meals is thought to maximize protein synthesis and retain lean muscle (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24864135\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/\",\"name\":\"7-Day Meal Plan For Muscle Gain For Beginners: Expert Guide - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-391-7-day-meal-plan-for-muscle-gain-for-beginners.png\",\"dateModified\":\"2025-09-19T11:52:31+00:00\",\"description\":\"What is the best\u2605 7-DAY MEAL PLAN FOR MUSCLE GAIN FOR BEGINNERS \u27a4? 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This comprehensive guide shows you exactly what to eat for the best results possible.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"7-Day Meal Plan For Muscle Gain For Beginners: Expert Guide","og_description":"What is the best\u2605 7-DAY MEAL PLAN FOR MUSCLE GAIN FOR BEGINNERS \u27a4? This comprehensive guide shows you exactly what to eat for the best results possible.","og_url":"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-09-19T11:52:31+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-391-7-day-meal-plan-for-muscle-gain-for-beginners-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/bb7538889b344e64d9c7c1d1b44bee7c"},"headline":"7-Day Meal Plan For Muscle Gain For Beginners: Expert Guide","dateModified":"2025-09-19T11:52:31+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/"},"wordCount":2483,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-391-7-day-meal-plan-for-muscle-gain-for-beginners.png","articleSection":["Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Just getting into bodybuilding?\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<b>Here's the truth most people overlook: <\/b><span style=\"font-weight: 400;\">Lifting weights is only half the battle.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you're not eating right, building lean muscle without gaining extra fat gets a whole lot harder.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Your training may be superior, but your nutrition is what makes it count.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Eating every 3-4 hours, especially foods that support muscle growth and energy, provides consistent fuel. For many bodybuilders, that means 5-6 meals a day, not just to feed your gains, but to avoid an energy crash halfway through the day (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6680710\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we compiled a <a href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-lean-muscle-gain\/\">7-day meal plan for muscle gain<\/a> for beginners that anyone can follow. Packed with quality nutrients and easy-to-cook meals, you can tailor it to your needs and achieve the perfect physique. Let's get straight into it.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Should Beginners Eat In A 7-Day Muscle Gain Meal Plan?\u00a0<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The 7-day meal plan for muscle gain for beginners should include 5-6 meals a day with quality protein, such as lean meat, dairy, eggs, lentils, beans, nut butter, and fatty fish.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Dividing the calories into smaller meals is thought to maximize protein synthesis and retain lean muscle (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24864135\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2 ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/","url":"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/","name":"7-Day Meal Plan For Muscle Gain For Beginners: Expert Guide - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-391-7-day-meal-plan-for-muscle-gain-for-beginners.png","dateModified":"2025-09-19T11:52:31+00:00","description":"What is the best\u2605 7-DAY MEAL PLAN FOR MUSCLE GAIN FOR BEGINNERS \u27a4? This comprehensive guide shows you exactly what to eat for the best results possible.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-391-7-day-meal-plan-for-muscle-gain-for-beginners.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-391-7-day-meal-plan-for-muscle-gain-for-beginners.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/7-day-meal-plan-for-muscle-gain-for-beginners\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/stage.betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Meal Plans","item":"https:\/\/stage.betterme.world\/articles\/nutrition\/meal-plans\/"},{"@type":"ListItem","position":4,"name":"7-Day Meal Plan For Muscle Gain For Beginners: Expert Guide"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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