4 Meal Plan To Build Muscle - Awais World

Welcome Awais World In this article, I have shared Only 4 Meal Plans to Build Muscle as a lot of people find it difficult to eat too many meals to fulfill calorie surplus requirements. This is a 2600 plus calories diet plan and if followed, it will help you build lean muscle mass. It will provide an adequate amount of protein, carbs, and fat along with micronutrients.

4 Meal Plan To Build Muscle - Awais World

Meal 1 Breakfast 782 Calories (52.5P, 107C, 16F):

50 gram Oats 1 Banana 1 Chiku 1 Scoop Whey Protein 250 ml Milk Cinnamon Powder 2 Table Spoon Peanut Butter Make Shake.

Meal 2 Lunch 670 Calories (74P, 80C, 6F):

200-gram chicken breast eaten with 1 bowl daal moong 250-gram white rice and one plate of cucumber complete meal for lunch. This is a complete meal for muscle building.

Snacks Meal 183 Calories:

30-gram almonds good source of fat high in fiber, and rich in micronutrients.

Meal 3 Pre Workout 499 Calories (26P, 56C, 19F):

4 eggs omelets (2 eggs whole & 2 eggs white) a little bit of spinach and mushroom and salt eat with 4 rice cakes 1 tablespoon peanut butter and 1 banana. Adequate protein and carbs are excellent pre-workout meals that provide energy during the workout and help muscle building.

 Meal 4 Dinner 525 Calories (48P, 63C, 9F):

200-gram steam fish eaten with 300-gram potato and 150 grams of any green vegetable. This meal helps muscle recovery. Fish rich in omega 3 this is a complete post-workout meal.


  • Stay hydrated by drinking plenty of water throughout the day.
  • Portion sizes are crucial. Adjust them according to your energy needs and goals.
  • Ensure you're getting adequate protein to support muscle growth.
  • Incorporate healthy fats, such as those from avocados, nuts, and olive oil.
  • Carbohydrates are essential for energy; choose complex carbs like whole grains, quinoa, and sweet potatoes.
  • Pre- and post-workout nutrition is important. Consider a small meal or snack containing protein and carbohydrates around your workout time.

Remember to customize this meal plan based on your specific dietary preferences, allergies, and any guidance from a nutritionist or fitness trainer. Additionally, this meal plan must be combined with a strength training program to effectively build muscle.

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