7 DAY MUSCLE MASS BUILDING FOOD MEAL PLAN: EAT BIG TO GET BIG

Build muscle mass with this 7 day mass gain and bulking diet plan.

If you want to gain muscle mass and break through your muscle building plateau’s you need a bulking diet plan that will help you to eat more quality food in one day than many people eat in two.   Every muscle meal should be packed with diet nutrients to help you gain bigger, stronger muscle mass.  This 7 day high protein mass gain diet and meal plan will help you build muscle size, while giving you all the nutrition and energy needed to train hard and get big muscle mass gains.

Muscle Building Meal Plan for your bulking diet.

Note: If you don’t have time for lots of muscle meal prep or you can’t cook at lunch, swap the bulking diet plan recipes around or many can be pre-cooked and assembled on the go.  This muscle building meal plan should be used as a guide to help you choose the right type of meals you should be eating to grow faster.

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MONDAY Bulking Diet Meal Plan
BREAKFAST	SNACK	LUNCH	SNACK	DINNER	SUPPER
3 whole eggs, 3 egg whites (scrambled), 2 cups of cooked oats with 1 tbsp honey, 1 banana 3 scoops (60g) of Vitalstrength Pro-Muscle mixed with 300ml milk.	1 cup berries (strawberries, blueberries, raspberries) 2 cups low-fat cottage cheese.	2 cups cooked brown rice, 300g cooked chicken breast, 1 cup green vegies.	3 scoops (60g) of Vitalstrength Pro-Muscle mixed with 300ml milk.	200g salmon steak, 2 cups couscous, 2 cups spinach, 1 tbsp balsamic dressing.	1 cup low-fat greek yoghurt, 1 tbsp flaxseeds.
TUESDAY Bulking Diet Meal Plan
BREAKFAST	SNACK	LUNCH	SNACK	DINNER	SUPPER
2 poached eggs, 2 slices multigrain toast, 1 tbsp natural peanut butter, 1 ½ cup oats, 3 scoops (60g) of Vitalstrength Pro-Muscle mixed with 300ml milk.	1 cup low-fat greek yoghurt, 2 tbsp honey, 1 banana.	200g steak, 1 cup chickpeas, 1 tomato diced, ½ cucumber diced. 1 apple.	3 scoops (60g) of Vitalstrength Pro-Muscle mixed with 300ml milk.	200g chicken breast, sweet potato, 2 med carrots, 1 cup green vegies.	2 cups low-fat cottage cheese, 2 tbsp shredded coconut, 1 tsp sugar free syrup.
WEDNESDAY Bulking Diet Meal Plan
BREAKFAST	SNACK	LUNCH	SNACK	DINNER	SUPPER
Muscle Mass Smoothie: Blend 1 cup oats, 1 tbsp flaxseed oil, 1 cup of milk, 3 scoops (60g) of Vitalstrength Pro-Muscle, 1tsp honey, 1 cup berries, 1 banana.	Chicken/turkey sandwich with lettuce, tomato, 1 slice cheese, low-fat mayo.	1.5 cups wholemeal pasta with tomato based sauce, 1.5 cups mixed vegies, 1 slice low fat cheese.	3 scoops (60g) of Vitalstrength Pro-Muscle mixed with 300ml milk.	200g trim pork, 1 cup stir fried vegies, 1 ½ cup brown rice, 1 tbsp soy sauce, 2 tbsp cashew nuts.	1 cup low-fat greek yoghurt, 1 tbsp peanut butter, 1 scoop whey protein.
THURSDAY Bulking Diet Meal Plan
BREAKFAST	SNACK	LUNCH	SNACK	DINNER	SUPPER
3 whole eggs, 3 egg whites (scrambled), 2 slices multigrain toast, 4 slices extra lean turkey bacon, ¼ avocado.	2 large apples, 2 tbsp peanut butter.	Baked Potato, (Skin On), 1 tin tuna (185g), 1 cup sweet corn, 1 tbsp low-fat mayo, 1 slice low-fat cheese, chiili to taste.	3 scoops (60g) of Vitalstrength Pro-Muscle mixed with 300ml milk.	2 wholemeal burger buns, lean steak (200g), 1 fried egg, 2 slices beetroot, 1 slice cheese, 1 tbsp low fat mayo, 2 large sweet potatoes with olive oil.	1 tin tuna (185g), 1 tsp olive oil.
FRIDAY Bulking Diet Meal Plan
BREAKFAST	SNACK	LUNCH	SNACK	DINNER	SUPPER
8 Weetbix with 3 scoops (60g) of Vitalstrength Pro-Muscle, mixed with 300ml milk, 1 sliced banana and berries.	Chicken/turkey sandwich with lettuce, tomato, 1 slice cheese, low-fat mayo.	Fish or chicken (200g), 1 large cooked sweet potato, 1 cup green vegies. 1 piece of fruit.	3 scoops (60g) of Vitalstrength Pro-Muscle mixed with 300ml milk.	2 cups wholemeal pasta, shredded chicken breast (200g), 5 cherry tomatoes, basil, mushroom, feta.	1 cup full cream milk, 1 tbsp peanut butter.
SATURDAY Bulking Diet Meal Plan
BREAKFAST	SNACK	LUNCH	SNACK	DINNER	SUPPER
3 egg whites, 3 whole eggs (scrambled, or omelette), 4 slices turkey bacon, 1 cup spinach, mushrooms, 2 slices wholegrain bread.	1 cup low-fat greek yoghurt, 2 tbsp honey.	½ roast chicken (no skin), 1 cup sweet potato, 1 cup beans, mixed green vegies or salad, 1 ½ cup cooked brown rice, ½ tin (210g) 4 bean mix.	3 scoops (60g) of Vitalstrength Pro-Muscle mixed with 300ml milk.	250g Grilled white fish, 1 cup sweet potato, 1 cup beans, mixed green vegies or salad, 1 ½ cup cooked brown rice, ½ tin (210g) 4 bean mix.	Low fat cheese with raw veggie sticks.
SUNDAY Bulking Diet Meal Plan
BREAKFAST	SNACK	LUNCH	SNACK	DINNER	SUPPER
Muscle Mass Pancakes: 1 Cup Oats, 5 Egg Whites, 2 Whole Eggs, 1 cup cottage chesse, 3 scoops (60g) of Vitalstrength Pro-Muscle Dash Cinnamon, 2 tbsp Coconut Oil, 1 Cup Berries.	100g shredded chicken with wholemeal tortilla.	200g deli roast beef, 2 slices of wholemeal bread, 1 slice cheese, mixed salad, 1 tbsp low-fat mayo, 1 piece fruit.	3 scoops (60g) of Vitalstrength Pro-Muscle mixed with 300ml milk.	½ roast chicken, 5 baby potatoes, 1 large sweet potato, with mixed vegies or salad.	2 cups low-fat cottage cheese, 2 tbsp shredded coconut, 1 tsp sugar free syrup.

Eating quality high protein muscle meals throughout the day that are packed with muscle building nutrients is the key to getting BIG mass gains. For best results from this mass gain diet plan make sure you drink at least 2 litres of water per day. This muscle building meal plan is designed to be used in conjunction with a muscle mass workout plan and can be adjusted to fit in with your training program.