TOP 7 MUSCLE MEALS FOR MASS GAIN

muscle-meals

Are you bulking? Muscle meals ideal for men who want to gain muscle mass.

Gaining muscle has as much to do with what you do in the kitchen as what you do in the gym. You’re not going to achieve the fast muscle mass gains you want unless you follow a mass gain diet that provides an ideal balance of macronutrients at every muscle building meal.

Don’t let your hard work in the gym go to waste by skimping out on nutrition. These top 7 muscle gain meals for your bulking diet plan not only taste delicious but are also packed with proteins, complex carbohydrates and good fats to fuel muscle building and mass gain.

Variety is the spice of life – and gains. Some guys may be happy eating chicken breast and rice day in and day out, but bulking doesn’t have to be boring. When you have to eat several times throughout the day to reach your mass gain goals, the last thing you want is to be dreading your next meal. Variation and experimentation keep food fun, and stops your diet from becoming intolerable. Forget working out your gag-reflex and add these 7  recipes into your clean bulking program to build muscle without sacrificing on taste.

 >> GET MUSCLE FAST. Read more muscle articles here.

These muscle meals for your bulking diet plan are designed to help you get into a routine of preparing muscle building meals so that you will gain quality muscle mass faster.

Muscle Meals for your Bulking Diet Plan 

Top Muscle Building Meals for your bulking diet plan  #1- Beef with Rice noodlesTop Muscle Building Meals for your bulking diet plan #1- Beef with Rice noodles

Muscle meals for men who want to gain mass and build muscle faster.

(Makes 4 meals)

 Top Mass Gain Muscle Meal Ingredients:

500g rice noodles
500g beef fillet, thinly sliced
2 tbsp oyster sauce
2 tbsp soy sauce
2 garlic cloves, crushed
1 large onion
1 cup broccoli
1 tbsp peanut oil

 Mass gain diet meal directions:

1. Prepare rice noodles according to packet instructions, drain and set aside.
2. Heat oil in a wok, add onion and cook for 1 minute, add the garlic and cook for a further 30 seconds.
3. Add the beef and stir-fry until browned (1-2 minutes.)
4. Add broccoli and cook for 1 minute.
5. Add noodles and sauces and heat through.
6. Combine and then serve.

 

Top Muscle Building Meals for your bulking diet plan  #2 - Baked Chicken BreastTop Muscle Building Meals for your bulking diet plan #2 – Moroccan Chicken Breast

Muscle meals for men who want to gain mass and build muscle faster.

 Top Mass Gain Muscle Meal Ingredients:

4 large chicken breasts (around 300g each)
3 medium carrots, peeled, sliced
4 potatoes, peeled, cut into chunks
1 tbsp Moroccan seasoning
2 tsp pepper
1 tsp salt
Steamed green beans

 Mass gain diet meal directions:

1. Preheat oven to 200deg.
2. Place potatoes into a lined roasting pan. Spray with a little oil. Season with salt and pepper.
3. Roast for 30 minutes.
4. Rub chicken with seasoning and a little olive oil then add to roasting pan. Roast for a further 15 minutes, or until chicken is cooked through.
5. Serve chicken and potatoes with beans.

 >> GET MUSCLE  FAST. Read more muscle articles here.

Top Muscle Building Meals for your bulking diet plan  #3 - Salmon BurgersTop Muscle Building Meals for your bulking diet plan #3 – Turkey Bolognese

Muscle meals for men who want to gain mass and build muscle faster.

 (Makes 4 meals)

 Top Mass Gain Muscle Meal Ingredients:

500g (dry) wholemeal spaghetti (or pasta of choice)
1 large onion, finely chopped
500g turkey mince
2 clove garlic, crushed
4 carrots, peeled and diced
2 zucchini, chopped
400g can chopped tomatoes
2 tbsp tomato purée
400g can 5 bean mix
200ml water
1 tsp of dried oregano
Salt and black pepper, to taste
1 tbsp olive oil
Freshly grated Parmesan to serve

 Mass gain diet meal directions:

1. Heat oil in a large pan, add onion and garlic, cook over a low heat for around 2-3mins.
2. Increase heat and add turkey mince, cook for 1 minute, breaking up any lumps.
3. Add carrot, zucchini, beans, tomatoes, tomato purée, water, herbs and seasoning.
4. Bring to the boil then reduce the heat, and simmer for 20-25mins.
5. Cook around 100g-150g of the spaghetti per meal according to instructions on the packet.
6. Drain well then transfer to a serving bowl, spoon over the bolognese sauce and serve with freshly grated parmesan.
7. Freeze or refrigerate remaining Bolognese mix for other meals.

 

Top Muscle Building Meals for your bulking diet plan #4 – Turkey Bolognese

Top Muscle Building Meals for your bulking diet plan #4 – Balsamic steak with sweet potato mash

Muscle meals for men who want to gain mass and build muscle faster.

 Top Mass Gain Muscle Meal Ingredients:

4 (200g each) beef scotch fillet steaks
4 tbsp balsamic vinegar
4 large sweet potatoes (around 500g), peeled, cut into 2cm pieces
2 cloves garlic, crushed
1 punnet cherry tomatoes, halved
½ avocado
1 small red onion, thinly sliced
Salad greens.

 Mass gain diet meal directions:

1. Marinate steaks in 2 tablespoons of balsamic vinegar for 15 mins in fridge.
2. Place sweet potato in saucepan on stove and cover with cold water, bring to boil and cook for 10 minutes or until tender.
3. Drain and mash with garlic, set aside.
4. Combine tomato, avocado, onion, salad greens and remaining vinegar in a separate bowl .
5. Heat a frying pan over medium high heat and lightly spray with olive oil, cook steak for 2 – 3 minutes each side (med rear).
6. Remove and rest for 5 min, covered with foil.
7. Serve steaks with, sweet potato mash and salad.

 >> GET MUSCLE FAST. Read more muscle articles here.

Top Muscle Building Meals for your bulking diet plan #5 - Balsamic steak with sweet potato mash

 Top Muscle Building Meals for your bulking diet plan #5 – Sweet Potato Shepherd’s Pie

Muscle meals for men who want to gain mass and build muscle faster.

 Top Mass Gain Muscle Meal Ingredients:

500g low fat lamb mince
2 onions diced
4 garlic cloves, crushed
2 tbsp Worcestershire sauce
2 carrots cut into bite size pieces
1 can diced tomatoes
1 cube beef stock
3 tbsp tomato puree
1 tsp dried oregano, thyme & rosemary

Topping:

2 large sweet potatoes, peeled and cut
1/4 cup low fat milk
1 tbsp butter
Pinch of salt & pepper

 Mass gain diet meal directions:

1. Preheat oven to 180 deg.
2. Steam sweet potatoes until soft.
3. Mash with milk and butter until smooth, season with salt and pepper, set aside.
4. Heat olive oil in a pan over medium heat.
5. Add the onion, garlic, and carrot and cook until soft.
6. Add the mince and beef cube and cook until the meat is brown.
7. Stir in the tomatoes, tomato puree, thyme, rosemary, garlic, oregano, pepper and worcestershire sauce.
8. Add mixture to an oven proof dish and top with sweet potato mixture.
9. Bake in oven for 20-30 mins.
10. Split dish into 4 meals. Serve with steamed green vegetables.
11. Freeze or refrigerate left over’s.

Top Muscle Building Meals for your bulking diet plan #6 - Pork stir-fry

Top Muscle Building Meals for your bulking diet plan #6 – Nacho beans

Muscle meals for men who want to gain mass and build muscle faster.

 Top Mass Gain Muscle Meal Ingredients:

1 tablespoon oil
1 large onion, finely chopped
1 red chilli, seeded and chopped (optional)
1 red capsicum, chopped
1 red capsicum, chopped
1 teaspoon smoked paprika
400g can diced tomatoes
400 g black beans or red kidney beans (drained)
1/2 teaspoon Tabasco sauce
2 tbsp tomato paste
100 g sweet corn kernels
1 avocado
200 g natural bio yoghurt to serve
1 cup reduced-fat grated tasty cheese
Lemon juice
1 x 220g packet light corn chips (optional)

 Mass gain diet meal directions:

1. Heat oil in a large frying pan over medium-high heat.
2. Add onion and cook, for 2 to 3 minutes or until softened.
3. Add capsicum, corn kernels, tomatoes, tomato paste, beans and tabasco.
4. Bring to the boil.
5. Reduce heat and simmer for 20 to 25 minutes, or until heated through.
6. Preheat oven to 200°C.
7. Place corn chips on heatproof serving plates.  Spoon over bean mixture.
8. Sprinkle with cheese. Bake for 5-10 minutes.
9. Serve topped with avocado, lemon juice and a dollop of thick natural yoghurt.

 >> GET MUSCLE FAST. Read more muscle articles here.

Top Muscle Building Meals for your bulking diet plan  #7 - Sweet Potato Sheppard’s Pie

Top Muscle Building Meals for your bulking diet plan #7  – Sesame Fish & Chips

Muscle meals for men who want to gain mass and build muscle faster.

 Top Mass Gain Muscle Meal Ingredients:

4 white fish fillets (around 200-300g each)
3/4 cup sesame seeds
Sprinkle of salt and pepper
2 tablespoons sesame oil
2 tablespoons olive oil
1 tbsp flour
1.2kg small orange sweet potatoes
1/2 tsp smoked paprika
Olive oil

 Mass gain diet meal directions:

1. Preheat oven to 200deg.
2. Cut each sweet potato in half lengthways, then cut each half lengthwise into 4 thin wedges.
3. Place in a roasting pan and sprinkle with paprika and salt.
4. Drizzle with 2 tbs olive oil.
5. Roast, turning occasionally, for 20 minutes or until golden.
6. Meanwhile sprinkle fish with salt and pepper.
7. Mix sesame seeds and flour on a plate and dip each fillet in the seed/flour mix, pressing the seeds gently into the fish.
8. Lightly spray fry pan with olive oil and cook on med-high heat for 1 1/2 minutes each side or until golden.
9. Serve with steamed asparagus.

 Muscle Meals tip for your bulking diet:  If you don’t have a solid muscle gain meal plan in place then you’re more than likely not going to get the muscle mass results you work so hard for in the gym.  These muscle meal ideas for your mass gain diet are designed to help you get into a routine of preparing muscle building meals so that you will pack on quality muscle mass faster.