Meal Plan #4121
7-Day Gluten-Free High-Protein Muscle Gain Plan
Duration:
7 days
Daily Calories:
2500-2800
This affordable, easy-to-prepare meal plan emphasizes high-protein, gluten-free meals to support muscle gain. It includes simple recipes using common ingredients, with a focus on lean proteins, veggies, and healthy fats for sustained energy and recovery.
Daily Meals
Day 1
Monday
Breakfast
Greek Yogurt Parfait with Nuts
Layer plain Greek yogurt with mixed berries and a handful of almonds for a protein-packed start.
Lunch
Grilled Chicken Salad
Grilled chicken breast over mixed greens, cucumber, tomatoes, and olive oil dressing.
Dinner
Baked Salmon with Quinoa
Baked salmon fillet served with quinoa and steamed broccoli.
💡 Stay hydrated to support muscle recovery; aim for at least 8 glasses of water today.
Day 2
Tuesday
Breakfast
Egg and Spinach Omelet
Omelet made with eggs, spinach, and feta cheese, cooked in a non-stick pan.
Lunch
Turkey Stir-Fry with Veggies
Ground turkey stir-fried with bell peppers, zucchini, and a splash of soy sauce (gluten-free).
Dinner
Lentil Stew with Chicken
Hearty stew of lentils, chicken thighs, carrots, and onions, simmered together.
💡 Incorporate resistance training to maximize muscle gains from the high protein intake.
Day 3
Wednesday
Breakfast
Chia Seed Pudding with Protein
Chia seeds soaked in almond milk, topped with protein powder and sliced banana.
Lunch
Tuna Salad Bowl
Canned tuna mixed with avocado, celery, and lemon juice over lettuce.
Dinner
Beef Stir-Fry with Rice
Lean beef strips stir-fried with broccoli and served over brown rice.
💡 Prep lunches in advance to save time during busy days.
Day 4
Thursday
Breakfast
Cottage Cheese and Fruit Bowl
Low-fat cottage cheese with apple slices and a sprinkle of walnuts.
Lunch
Egg Salad with Veggies
Hard-boiled eggs mashed with mayo, served with carrot sticks and cucumber.
Dinner
Grilled Pork Chops with Sweet Potato
Grilled pork chops paired with baked sweet potato and green beans.
💡 Focus on portion control to meet calorie goals without overeating.
Day 5
Friday
Breakfast
Protein Smoothie
Blend protein powder, spinach, banana, and peanut butter with almond milk.
Lunch
Chickpea Salad
Chickpeas tossed with tomatoes, feta, olives, and herbs in olive oil.
Dinner
Baked Cod with Quinoa Salad
Baked cod fillet with a side of quinoa mixed with cucumbers and herbs.
💡 Add variety to proteins to keep meals interesting and nutrient-dense.
Day 6
Saturday
Breakfast
Scrambled Eggs with Avocado
Scrambled eggs topped with sliced avocado and tomatoes.
Lunch
Shrimp and Veggie Skewers
Grilled shrimp skewers with zucchini and bell peppers.
Dinner
Turkey Meatballs with Zucchini Noodles
Baked turkey meatballs served over spiralized zucchini.
💡 Rest and recovery are key; consider a lighter workout today.
Day 7
Sunday
Breakfast
Overnight Oats with Protein
Gluten-free oats soaked overnight in yogurt with protein powder and berries.
Lunch
Chicken Quinoa Bowl
Grilled chicken over quinoa with avocado and salsa.
Dinner
Steak with Roasted Veggies
Grilled lean steak with roasted carrots and broccoli.
💡 Review your progress and adjust portions as needed for the next week.
Shopping List
🥩 Proteins
- chicken breast
- salmon fillet
- eggs
- ground turkey
- lentils
- canned tuna
- lean beef
- cottage cheese
- pork chops
- chickpeas
- shrimp
- turkey meatballs
- cod fillet
- lean steak
- protein powder
🥬 Vegetables
- spinach
- mixed greens
- cucumber
- tomatoes
- broccoli
- bell peppers
- zucchini
- carrots
- onions
- celery
- lettuce
- green beans
- avocado
🍎 Fruits
- berries
- banana
- apple
- lemon
🌾 Grains
- quinoa
- brown rice
- gluten-free oats
- chia seeds
🥛 Dairy
- Greek yogurt
- feta cheese
- almond milk
- low-fat cottage cheese
🏪 Pantry
- olive oil
- gluten-free soy sauce
- almonds
- walnuts
- peanut butter
- mayo
- herbs
- salsa
Prep Tips
- Batch-cook quinoa and grilled chicken at the start of the week for quick assembly.
- Prepare overnight options like chia pudding or oats the night before to save morning time.
- Use a grill pan for easy protein cooking without much cleanup.
Nutrition Notes
This plan provides about 150-200g of protein daily to support muscle growth. Ensure you're combining it with strength training and adequate rest. Adjust portions based on your activity level, and consult a doctor for personalized advice.
Prompt: something healthy, affordable and easy to make
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