7-Day Muscle Building & Fat Loss Meal Plan

A balanced nutrition plan to support your fitness goals

This 7-day meal plan is designed to support muscle growth while promoting fat loss. It provides a balanced distribution of macronutrients with an emphasis on lean proteins, complex carbohydrates, and healthy fats.

Calorie Target: Approximately 2,200-2,500 calories per day (adjust based on your specific needs)

Macronutrient Breakdown:

Protein: 30-35% (180-200g)
Carbohydrates: 40-45% (220-250g)
Fats: 20-25% (55-65g)

Tips for Success:

Drink at least 3-4 liters of water daily
Time your meals around your workouts for optimal results
Adjust portion sizes based on your specific caloric needs
Prepare meals in advance to ensure consistency
Supplement with a multivitamin if needed

Day 1: High Protein Focus

Start the week with a protein-rich day to kickstart muscle recovery and growth.

Breakfast

Egg white omelet with spinach and turkey5 egg whites + 1 whole egg

Oatmeal1/2 cup (dry)

Blueberries1/2 cup

Almonds10-12 nuts

490

Calories

40g

Protein

45g

Carbs

15g

Fat

Mid-Morning Snack

Greek yogurt (0% fat)1 cup

Whey protein isolate1/2 scoop

Mixed berries1/2 cup

220

Calories

30g

Protein

15g

Carbs

Fat

Lunch

Grilled chicken breast6 oz

Quinoa3/4 cup (cooked)

Roasted vegetables (broccoli, bell peppers)1 cup

Olive oil (for cooking)1 tsp

480

Calories

45g

Protein

40g

Carbs

12g

Fat

Pre-Workout Snack

Banana1 medium

Whey protein shake1 scoop

Rice cakes2

290

Calories

25g

Protein

35g

Carbs

Fat

Post-Workout

Whey protein isolate1 scoop

Dextrose or fast-digesting carbs25g

210

Calories

25g

Protein

25g

Carbs

Fat

Dinner

Lean beef steak (sirloin)5 oz

Sweet potato1 medium

Asparagus1 cup

Olive oil (for cooking)1 tsp

450

Calories

40g

Protein

35g

Carbs

15g

Fat

Evening Snack

Cottage cheese (1% fat)1 cup

Casein protein (optional)1/2 scoop

Flaxseed1 tbsp

220

Calories

35g

Protein

Carbs

Fat

Day 1 Totals

2,360

Calories

240g

Protein

203g

Carbs

50g

Fat

Day 2: Carb Cycling (Higher Carbs)

Higher carbohydrate intake to fuel intense workouts and replenish glycogen stores.

Breakfast

Protein pancakes3 medium

Banana1 medium

Maple syrup (pure)1 tbsp

Turkey bacon2 slices

520

Calories

35g

Protein

65g

Carbs

10g

Fat

Mid-Morning Snack

Rice cakes2

Almond butter1 tbsp

Whey protein shake1 scoop

290

Calories

25g

Protein

30g

Carbs

Fat

Lunch

Tuna (canned in water)1 can (5 oz)

Brown rice1 cup (cooked)

Mixed vegetables1 cup

Olive oil1 tsp

450

Calories

40g

Protein

50g

Carbs

10g

Fat

Pre-Workout Snack

Ezekiel bread2 slices

Jam (low sugar)1 tbsp

Whey protein shake1 scoop

340

Calories

30g

Protein

40g

Carbs

Fat

Post-Workout

Whey protein isolate1 scoop

Dextrose or fast-digesting carbs35g

250

Calories

25g

Protein

35g

Carbs

Fat

Dinner

Salmon fillet5 oz

Quinoa3/4 cup (cooked)

Roasted brussels sprouts1 cup

Olive oil (for cooking)1 tsp

480

Calories

35g

Protein

35g

Carbs

20g

Fat

Evening Snack

Greek yogurt (0% fat)1 cup

Honey1 tsp

Walnuts1/2 oz

200

Calories

20g

Protein

15g

Carbs

Fat

Day 2 Totals

2,530

Calories

210g

Protein

270g

Carbs

61g

Fat

Day 3: Lower Carb Day

Reduced carbohydrate intake to promote fat burning while maintaining protein for muscle preservation.

Breakfast

Scrambled eggs with spinach4 whole eggs

Avocado1/2 medium

Cherry tomatoes1/2 cup

450

Calories

30g

Protein

12g

Carbs

32g

Fat

Mid-Morning Snack

Protein shake1 scoop

Almonds1 oz (about 23 nuts)

280

Calories

25g

Protein

Carbs

18g

Fat

Lunch

Grilled chicken salad6 oz chicken

Mixed greens3 cups

Bell peppers, cucumber, onion1 cup

Olive oil and vinegar dressing1 tbsp oil + vinegar

420

Calories

45g

Protein

15g

Carbs

22g

Fat

Pre-Workout Snack

Hard-boiled eggs2

Celery sticks with almond butter2 tbsp almond butter

270

Calories

18g

Protein

Carbs

20g

Fat

Post-Workout

Whey protein isolate1 scoop

Banana1/2 medium

180

Calories

25g

Protein

15g

Carbs

Fat

Dinner

Baked salmon6 oz

Roasted broccoli2 cups

Cauliflower rice1 cup

Olive oil (for cooking)1 tbsp

490

Calories

42g

Protein

18g

Carbs

28g

Fat

Evening Snack

Casein protein1 scoop

Peanut butter1 tbsp

190

Calories

25g

Protein

Carbs

Fat

Day 3 Totals

2,280

Calories

210g

Protein

79g

Carbs

129g

Fat

Day 4: Moderate Carb Day

Balanced macronutrient distribution with moderate carbs to support training and recovery.

Breakfast

Protein oatmeal3/4 cup dry oats

Whey protein1 scoop

Blueberries1/2 cup

Walnuts1 tbsp chopped

480

Calories

35g

Protein

55g

Carbs

14g

Fat

Mid-Morning Snack

Greek yogurt (2% fat)1 cup

Apple1 medium

Cinnamonto taste

230

Calories

20g

Protein

25g

Carbs

Fat

Lunch

Turkey and vegetable stir-fry5 oz turkey

Mixed vegetables2 cups

Brown rice2/3 cup cooked

Coconut oil (for cooking)1 tsp

450

Calories

40g

Protein

40g

Carbs

15g

Fat

Pre-Workout Snack

Rice cakes2

Tuna3 oz

Cucumber slices1/2 cup

200

Calories

22g

Protein

20g

Carbs

Fat

Post-Workout

Whey protein isolate1 scoop

Banana1 medium

220

Calories

25g

Protein

27g

Carbs

Fat

Dinner

Lean beef burger (no bun)6 oz

Sweet potato1 medium

Green beans1 cup

Olive oil (for cooking)1 tsp

480

Calories

40g

Protein

35g

Carbs

20g

Fat

Evening Snack

Cottage cheese (1% fat)3/4 cup

Pineapple chunks1/2 cup

180

Calories

20g

Protein

18g

Carbs

Fat

Day 4 Totals

2,240

Calories

202g

Protein

220g

Carbs

59g

Fat

Day 5: High Protein, Moderate Fat Day

Focus on protein and healthy fats to support muscle recovery and hormone production.

Breakfast

Protein-packed veggie omelet3 whole eggs + 3 egg whites

Spinach, mushrooms, bell peppers1 cup

Avocado1/4 medium

Ezekiel toast1 slice

490

Calories

45g

Protein

20g

Carbs

25g

Fat

Mid-Morning Snack

Protein shake1 scoop

Mixed nuts1/4 cup

290

Calories

25g

Protein

10g

Carbs

18g

Fat

Lunch

Grilled chicken breast6 oz

Quinoa1/2 cup cooked

Roasted vegetables1 cup

Olive oil (for cooking)1 tbsp

470

Calories

45g

Protein

30g

Carbs

18g

Fat

Pre-Workout Snack

Greek yogurt (0% fat)3/4 cup

Berries1/2 cup

Almond butter1 tsp

180

Calories

18g

Protein

15g

Carbs

Fat

Post-Workout

Whey protein isolate1 scoop

Rice cakes2

190

Calories

25g

Protein

20g

Carbs

Fat

Dinner

Baked cod6 oz

Asparagus2 cups

Wild rice1/2 cup cooked

Coconut oil (for cooking)1 tsp

420

Calories

40g

Protein

25g

Carbs

15g

Fat

Evening Snack

Casein protein1 scoop

Flaxseed1 tbsp

160

Calories

25g

Protein

Carbs

Fat

Day 5 Totals

2,200

Calories

223g

Protein

123g

Carbs

89g

Fat

Day 6: Carb Cycling (Higher Carbs)

Higher carbohydrate day to refuel glycogen stores and support intense training.

Breakfast

Whole grain pancakes3 medium

Protein powder (mixed in batter)1/2 scoop

Banana1 medium

Maple syrup1 tbsp

510

Calories

30g

Protein

75g

Carbs

10g

Fat

Mid-Morning Snack

Fruit smoothie1 cup

Whey protein1 scoop

Oats1/4 cup

320

Calories

25g

Protein

40g

Carbs

Fat

Lunch

Whole grain wrap1 large

Grilled chicken5 oz

Avocado1/4

Lettuce, tomato, onion1 cup

480

Calories

40g

Protein

45g

Carbs

15g

Fat

Pre-Workout Snack

Rice cakes3

Honey1 tbsp

Whey protein shake1 scoop

290

Calories

25g

Protein

40g

Carbs

Fat

Post-Workout

Whey protein isolate1 scoop

Dextrose30g

Banana1 medium

300

Calories

25g

Protein

45g

Carbs

Fat

Dinner

Lean beef stir fry5 oz beef

Brown rice1 cup cooked

Broccoli, carrots, snap peas2 cups

Olive oil (for cooking)1 tsp

520

Calories

40g

Protein

55g

Carbs

15g

Fat

Evening Snack

Greek yogurt (0% fat)1 cup

Granola1/4 cup

Honey1 tsp

220

Calories

20g

Protein

25g

Carbs

Fat

Day 6 Totals

2,640

Calories

205g

Protein

325g

Carbs

51g

Fat

Day 7: Rest Day Nutrition

Lower overall calories with moderate carbs and higher fats to support recovery on rest days.

Breakfast

Vegetable frittata3 whole eggs

Spinach, mushrooms, onions1 cup

Feta cheese1 oz

Whole grain toast1 slice

420

Calories

30g

Protein

20g

Carbs

25g

Fat

Mid-Morning Snack

Protein shake1 scoop

Chia seeds1 tbsp

Almond milk (unsweetened)1 cup

200

Calories

25g

Protein

Carbs

Fat

Lunch

Tuna salad5 oz tuna

Mixed greens2 cups

Olive oil and vinegar dressing1 tbsp oil

Quinoa1/3 cup cooked

400

Calories

40g

Protein

20g

Carbs

18g

Fat

Afternoon Snack

Turkey and avocado roll-ups3 oz turkey

Avocado1/4 medium

Bell pepper strips1/2 cup

250

Calories

25g

Protein

Carbs

15g

Fat

Dinner

Grilled salmon5 oz

Roasted Brussels sprouts1.5 cups

Sweet potato1/2 medium

Olive oil (for cooking)1 tsp

450

Calories

35g

Protein

30g

Carbs

20g

Fat

Evening Snack

Casein protein pudding1 scoop

Berries1/2 cup

Almond butter1 tsp

200

Calories

25g

Protein

10g

Carbs

Fat

Day 7 Totals

1,920

Calories

180g

Protein

96g

Carbs

93g

Fat

Additional Notes

Hydration: Drink at least 3-4 liters of water daily, more on training days.

Meal Timing: Try to eat every 3-4 hours to maintain a positive nitrogen balance for muscle growth.

Supplements: While this meal plan provides complete nutrition, you may consider adding:

Whey and casein protein (already included in the plan)
Creatine monohydrate (5g daily)
Fish oil (2-3g daily)
Multivitamin
ZMA (zinc, magnesium, vitamin B6) for recovery and sleep

Customization: This 7-day plan shows the first two days of a complete weekly cycle. The remaining days would follow similar patterns with variations in protein sources, carbohydrate amounts (cycling between higher and lower days), and fat sources to ensure nutritional variety.

Adjustments: Adjust portion sizes based on your specific caloric needs, which depend on your weight, height, age, activity level, and specific goals.