A high protein week for building muscle
A complete 7-day nutrition plan: 28 meals with calories and macros, full recipes for every meal, and a shopping list for the week. Generated by Nutrition AI for the goal "Build muscle and get stronger".
Your week
Meals
Ingredients
- Oats100g
- Skim milk300ml
- Banana120g
- Whey protein12g
- Honey20g
- Almonds10g
Method
Pour the skim milk into a saucepan and warm it over medium heat until steaming, but do not let it boil.
Stir in the oats and reduce the heat to low. Cook for 5–7 minutes, stirring frequently, until the oats are soft and the porridge has reached your preferred consistency.
Remove the saucepan from the heat and allow the porridge to cool for one minute. This prevents the whey protein from becoming lumpy when added.
Add the whey protein and stir thoroughly until completely incorporated. If the porridge is too thick, loosen it with a small splash of milk.
Peel the banana and slice it evenly. Spoon the porridge into a bowl, then arrange the banana slices over the top.
Drizzle the honey over the banana and porridge so it distributes evenly throughout the bowl.
Roughly chop the almonds or leave them whole, depending on preference, and scatter them over the surface for crunch.
Serve immediately while warm. Stir the toppings through as you eat, or keep them layered for contrasting textures.
Your body needs roughly 3075 kcal a day to stay as you are. This plan is built around 3440 kcal a day, aimed at a gradual gain.
Each day
Bars in amber are more than 12% away from your daily target.
Average split
- 141gProtein16%
- 564gCarbs65%
- 70gFat18%
Estimated maintenance is about 3,075 kcal per day.
Daily targets: This plan provides approximately 3,400–3,470 calories and 135–145g of protein per day, averaging about 3,445 calories and 141g protein. For your body weight, this protein intake is around 1.8g per kilogram, supporting muscle repair, growth, and strength gains. The generous calorie intake helps fuel five demanding weight-training sessions and provides energy for building muscle.
Follow the portions as listed, particularly the cooked rice, pasta, couscous, and potatoes, as these contribute substantially to your daily energy intake. Spread the meals across the day and aim to include the snack around training if it suits your schedule. Eat slowly and use the larger meals to stay satisfied, while drinking regularly throughout the day.
Track your body weight under consistent conditions, such as in the morning, and assess your training performance, recovery, and hunger over several weeks. Gradual weight gain alongside improving strength generally suggests the plan is working. If your weight is not increasing or your performance and recovery are poor, discuss adjustments with your nutritionist rather than making large changes yourself. Prioritise regular sleep and progressive resistance training.
This is general nutrition information, not medical advice.
General nutrition information, not medical advice.
Cook and portion the week’s grains and pasta, roast the vegetables needed for several meals, and organise beans and dry toppings. Work in parallel where possible; the session takes about 100 minutes.
⏱ about 100 minutes
1Start the grains and pasta45 min
- Monday Lunch
- Tuesday Lunch
- Tuesday Dinner
- Wednesday Lunch
- Wednesday Dinner
- Thursday Lunch
- Thursday Dinner
- Friday Lunch
- Friday Dinner
- Saturday Lunch
- Saturday Dinner
- Sunday Lunch
- Sunday Dinner
- Cook enough basmati rice for Monday Lunch, Wednesday Dinner, and Saturday Dinner, then divide into 430g, 450g, and 450g portions.
- Cook enough jasmine rice for Tuesday Dinner and Friday Lunch, then divide into two 430g portions.
- Cook the wholewheat pasta for Tuesday Lunch and the wholewheat spaghetti for Thursday Dinner. Cool both quickly and portion 400g for each meal.
- Cook the penne for Saturday Lunch and portion 400g.
- Prepare 400g portions of couscous for Wednesday Lunch and Sunday Lunch, and 350g and 250g portions of quinoa for Thursday Lunch and Sunday Dinner.
- Spread cooked grains and pasta in shallow containers to cool quickly before refrigerating or freezing.
2Roast and cool the vegetables35 min
- Monday Lunch
- Wednesday Lunch
- Thursday Lunch
- Saturday Dinner
- Sunday Lunch
- Heat the oven to 220°C while the grains cook.
- Cut the peppers, courgette, sweet potato, and carrots into meal-sized pieces and roast on separate sections of one or two trays until tender and lightly browned.
- Remove the courgette and peppers after about 20 minutes if tender; continue the sweet potato and carrots until fully cooked.
- Portion 100g roasted peppers for Monday Lunch, 150g roasted courgette for Wednesday Lunch, 250g roasted sweet potato for Thursday Lunch, and 150g roasted carrots for Saturday Dinner.
- Reserve 180g of the mixed roasted vegetables for Sunday Lunch. Cool all portions promptly before storing.
3Portion beans, chickpeas, and toppings15 min
- Monday Lunch
- Tuesday Snack
- Tuesday Dinner
- Wednesday Lunch
- Wednesday Dinner
- Friday Lunch
- Sunday Lunch
- Drain and portion the black beans for Monday Lunch and Friday Lunch, the chickpeas for Wednesday Lunch and Sunday Lunch, and the kidney beans for Wednesday Dinner.
- Keep the beans and chickpeas separate from the cooked grains and vegetables so they can be reheated without making them soggy.
- Measure the raisins, nuts, honey, maple syrup, and peanut butter for the breakfasts and snacks into small containers or reusable pots.
- Make a dry overnight-oats kit with the oats and chia seeds for Wednesday Breakfast; add the milk and yogurt on Tuesday evening and keep the mango to chop fresh.
Storing it
- Cooked basmati riceCool rapidly in shallow airtight containers; refrigerate the Monday and Wednesday portions, freeze the Saturday portion4 days refrigerated; about 1 month frozen
- Cooked jasmine riceCool rapidly in shallow airtight containers; refrigerate the Tuesday portion and freeze the Friday portion4 days refrigerated; about 1 month frozen
- Cooked pasta and penneAirtight containers with a small drizzle of olive oil if needed; refrigerate the Tuesday and Thursday portions, freeze the Saturday portion3-4 days refrigerated; about 1 month frozen
- Cooked couscous and quinoaAirtight containers; refrigerate the Wednesday and Thursday portions, freeze the Sunday portions3-4 days refrigerated; about 1 month frozen
- Roasted vegetablesSeparate airtight containers in the fridge; freeze the Sunday portion once fully cool4 days refrigerated; about 1 month frozen
- Portioned beans and chickpeasAirtight containers in the fridge; freeze any portion that will not be used within 3-4 days3-4 days refrigerated; about 1 month frozen
- Dry overnight-oats and topping portionsSealed jars or small airtight containers in a cool cupboardUp to 1 week
Leave these until the day
- All chicken, turkey, pork, beef, salmon, and cod
- Eggs and egg whites
- Bananas, mango, pineapple, blueberries, strawberries, orange, and apple
- Avocado
- Spinach
- Greek yogurt, cottage cheese, cream cheese, mozzarella, parmesan, and milk
- Salad-style toppings and salsa
- Granola, rice cakes, bagels, muffins, toast, and garlic bread until serving
This is a real plan generated by Nutrition AI. Yours is built around your own goal, body and allergens.
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