BOZU | Muscle Gain Meal Prep UK & Premium High Protein Meals
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Muscle Gain Meal Plan: Eat to Build Muscle, Recover Faster & Get Stronger
Why a Muscle Gain Meal Plan Works
Building lean muscle effectively with this Muscle Gain Meal Plan. Learn how to calculate a calorie target for muscle growth, set protein, carb, and fat macros, meal-prep efficiently, and follow a 7-day plan designed for strength and recovery.
Building muscle requires progressive resistance training plus a consistent nutritional framework: a modest calorie surplus, sufficient protein to support muscle protein synthesis, ample carbohydrates to fuel heavy training, and healthy fats for hormonal function. A planned meal strategy removes variability, ensures recovery and supports incremental strength increases.
Calories & Macros for Hypertrophy
Calories - controlled surplus
For steady muscle gain, start with a surplus of ~250–500 kcal above maintenance. Smaller surplus favours lean gain; larger surplus accelerates size but can increase fat gain.
Protein
Target ~1.6–2.2 g/kg bodyweight (0.7–1.0 g/lb). We recommend 2.0 g/kg as a reliable default for hypertrophy-focused lifters.
Fats & Carbs
Fat ~20–30% of calories. The remainder should prioritise carbohydrates to fuel training and replenish glycogen - critical for performance and recovery.
Meal Prep Tips for Muscle Growth
- Batch-cook proteins: chicken, lean beef, fish, eggs, tofu, tempeh.
- Carb sources: rice, oats, potatoes, pasta, quinoa - cook in bulk.
- Veggies & fibre: two fist-sized portions per main meal for micronutrients and digestion.
- Pre-/post-workout: carb + protein within 1–2 hours around training (e.g., chicken + rice, or whey + banana).
- Track & tweak: weigh foods initially, log for 2–4 weeks, then adjust calories to hit ~0.25–0.5% bodyweight gain per week for lean mass.
Sample 7-Day Muscle Gain Meal Plan
Sample assumes ~80 kg lifter with a moderate surplus. Adjust portions to meet your targets.
| Day | Breakfast | Lunch | Dinner | Snack / Post-workout |
|---|---|---|---|---|
| Mon | Oats w/ whey, banana & nuts | Grilled chicken, brown rice, mixed veg | Beef mince, sweet potato mash, broccoli | Greek yogurt + fruit |
| Tue | 3 eggs scrambled, toast, avocado | Turkey & quinoa bowl with greens | Salmon, new potatoes, green beans | Whey shake + rice cake |
| Wed | Protein pancakes, berries, nut butter | Tuna pasta salad with olive oil | Chicken stir-fry & noodles | Cottage cheese + honey |
| Thu | Smoothie: whey, oats, peanut butter, milk | Beef & rice burrito bowl | Pork loin, roasted potatoes, carrots | Trail mix + banana |
| Fri | Omelette (4 eggs) + spinach + toast | Chicken Caesar wrap + quinoa | Cod, couscous, asparagus | Protein bar |
| Sat | Greek yogurt bowl, granola, seeds | Halloumi & chickpea salad | Grilled steak, mash, peas | Whey + oat shake |
| Sun | French toast + berries | Leftover roast + veg | Turkey burgers, sweet potato fries | Cheese & crackers |
Video: See how our meals are prepared and supplied - Bozu - Premium Meal Prep UK
Nutrient Timing & Useful Supplements
Timing
Consume protein-containing meals every 3–4 hours. Aim for a carb + protein meal/shake within ~1 hour after training to optimise recovery.
Supplements
- Whey protein: convenient, high-quality source.
- Creatine monohydrate: 3–5 g/day - evidence for strength & size.
- Omega-3: supports recovery and general health.
- Vitamin D: supplement if deficient.
Macro emphasis: Muscle Gain vs Maintenance vs Cutting
Macro emphasis for muscle gain versus maintenance and cutting plans.
Calorie & Macro Calculator (Muscle Gain)
Common Mistakes When Trying to Gain Muscle
- Eating too large a surplus and gaining mostly fat.
- Not prioritising protein - muscle needs amino acids.
- Neglecting progressive overload.
- Poor sleep & recovery.
- Switching strategies too quickly.
Muscle Gain FAQs
How fast can I expect to gain muscle?
Beginners can gain 0.5–1 kg/month; experienced lifters slower. Track weight & strength.
Should I eat more protein than 2.0 g/kg?
Benefits plateau around 1.6–2.2 g/kg. Higher intake rarely helps.
Do I need supplements to build muscle?
Not required, but creatine and protein powder are convenient for strength & recovery.