7 Days Muscle Building Diet Plan For Faster Muscle Gain



Published on: 06-Nov-2023


10 min read


Updated on : 07-Nov-2023




Lalita Vishwakarma


7 Days Muscle Building Diet Plan For Faster Muscle Gain

7 Days Muscle Building Diet Plan For Faster Muscle Gain

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Exercising and eating are connected when it comes to muscle building diet plan. Exercise alone can not give desired results when it comes to body building or muscle gain. To make your workouts effective, you should eat the right things in the right amounts. One way to do this is by having a proper muscle building diet plan.

Bodybuilders have been using muscle-building diet plans for a long time, and they work well. They help you make sure you are eating the right things in the right amount. In this blog, we will explore the 7-day muscle building diet plan for men and women. Get inspired to get a fit body with our muscle-building diet plan for faster and more sustainable results!

Table Of Contents

  1. What Is Muscle Building?

  2. 7-Day Muscle-Building Diet Plan

  3. 7 Muscle Building Tips 

  4. The Final Say

  5. FAQs

  6. References

What Is Muscle Building?

Muscle building, also known as muscle growth or hypertrophy, is the process of increasing the scale and strength of your skeletal muscle mass. It is generally done by using numerous forms of resistance training and appropriate muscle building diet plans. 

Muscle building involves stimulating muscle fibres to undergo adaptive modifications in reaction to resistance, which includes lifting weights or performing body-weight sports. 

These variations typically bring about muscle fibres growing in length and wide variety, leading to advanced stamina, persistence, and aesthetics. Remember that individual results may vary because of genetics, age, gender, and other elements. A proper muscle building diet plan can help boost your stamina and muscle growth. Let us have a look at the Indian diet plan for muscle building.

7-Day Muscle-Building Diet Plan For Beginners 

Creating a balanced and effective vegetarian meal plan for muscle-building in India involves ensuring enough protein, carbohydrates, healthy fats, and essential nutrients. Here's a sample muscle gain diet plan for 7 days:

Day-1 (Muscle Building Diet Plan)

Pre-workout meal

  • Banana/apple-1 fruit

Breakfast (Post-Workout)

  • Scrambled tofu (25g) with vegetables- 1 medium-sized size bowl

  • Whole grain toast-1 slice

  • A glass of fresh orange juice


  • Chickpea and vegetable curry- 1 medium size bowl

  • Curd- 1 small bowl

  • Brown rice- 1 small bowl

  • Mixed salad with greens- 1 quarter plate


  • Greek yoghurt with honey and almonds-1 small bowl


  • Lentil soup- 1 medium size bowl

  • Quinoa upma- 1 small bowl

  • Steamed broccoli- 100 gm

Day-2 (Muscle Building Diet Plan)

Pre-workout meal

  • Banana/apple- 1

  • One slice of toast with 1 tablespoon peanut butter

Breakfast (Post-Workout)

  • Protein-packed smoothie (spinach, banana, almond milk, protein powder)-1 glass

  • Handful of almonds (overnight soaked and peeled)


  • Paneer (cottage cheese) tikka curry-1 medium bowl

  • Roti (whole wheat)-1

  • Curd –1 small bowl

  • Cucumber and tomato salad


  • Mixed berries with a dollop of yoghurt


  • Dal (lentil) with brown rice-1 medium size bowl

  • Stir-fried vegetables

Day-3 (Muscle Building Diet Plan)

Pre-workout meal

  • Half Apple sliced with 1 tablespoon of peanut butter

Breakfast (Post-Workout)

  • Oatmeal with chopped nuts and dried fruits-1 medium-sized bowl

  • A glass of milk-1 glass


  • Rajma (kidney bean) curry-1 small bowl

  • Quinoa pulao- 1 small bowl

  • Green salad

  • Cucumber Raita-1 small bowl


  • Carrot and celery stick with chickpea hummus


  • Millet tofu khichadi-1 small bowl

  • Mixed vegetable soup with fibre-1 medium size bowl

Day-4 (Muscle Building Diet Plan)

Pre-Workout Meal

  • Banana-1 and one brown bread toast with 1 tablespoon peanut butter

Breakfast (Post-Workout)

  • Greek yoghurt parfait with granola and fresh berries


  • Tofu stir-fry with broccoli, bell peppers, and snap peas-1 medium-sized bowl

  • Quinoa khichdi-1 small bowl


  • Handful of walnuts and a piece of fruit


  • Vegetable brown rice biryani-1 small size bowl

  • Raita (yoghurt with cucumber and spices)-1 medium-size

Also Read: 7 Days Sample GM Diet Plan And Its Effects

Day-5 (Muscle Building Diet Plan)

Pre-Workout Meal

  • Apple-1

Breakfast (Post-Workout)

  • Scrambled eggs or tofu with spinach and mushrooms-two whole eggs

  • Whole grain toast- 2 slices


  • Chickpea salad with mixed greens, cherry tomatoes, and cucumber-1 medium-sized bowl

  • Barnyard millet upma- 1 small bowl


  • Cottage cheese with pineapple


  • Moong dal (green gram) with brown rice-1 medium size bowl

  • Stir-fried broccoli and carrots-1-quarter plate

Day-6 (Muscle Building Diet Plan)

Pre-workout meal

  • Overnight soaked oats in milk- half small bowl

Breakfast (Post-Workout)

  • Protein pancake with sliced bananas and a drizzle of honey-2 pancakes

  • Two boiled egg white


  • Millet idli-2

  • Sambhar-1 small bowl

  • Quinoa salad-quarter plate


  • Trail mix (nuts, seeds, and dried fruits)


  • Palak paneer (spinach and cottage cheese curry)-1 small bowl

  • Roti or brown rice-1 small bowl

Day-7 (Muscle Building Diet Plan)

Pre-workout meal

  • Banana-1

Breakfast (Post-Workout)

  • Overnight oats with chia seeds, almond milk, and mixed berries, one scrambled egg


  • Masoor dal (red lentil) curry-1 small bowl

  • Jowar chapati-1

  • Mixed vegetable sabzi-1 small bowl


  • Cottage cheese and a handful of grapes


  • Mushroom and bell pepper stir-fry 1 medium-sized size bowl

  • Brown rice pulao-1 small bowl

7 Muscle Building Tips 

Some valuable tips for how to gain muscle include:

  1. Try to set your fitness goal, as setting goals will give you a sense of direction and motivation throughout your fitness journey.

  1. A well-rounded workout routine is essential for muscle growth. Incorporate a mix of resistance training, cardiovascular exercises, and flexibility work into your weekly plan.

  1. To support muscle growth, ensure you consume adequate protein essential for muscle repair and development. It is best to consult your dietitian to have a customised muscle building diet plan.

  1. To gain muscle, consume more calories than your body burns daily. 

  1. Ensure you get enough sleep, as this is when your body repairs and builds muscle tissue. 

  1. Aim to drink adequate water throughout the day, especially before, during, and after exercise.

  1. While a well-balanced diet should provide most of the nutrients you need, natural supplements can sometimes be beneficial. 

Expert Advice

It is important to stay hydrated throughout the day and customise your diet plan. You can adjust your portion sizes according to your calorie and protein requirements for muscle building. Consistency and proper nutrition are crucial to achieving muscle-building goals.

Dt. Aditi Upadhyay

The Final Say

A properly formulated muscle-building meal plan is essential to any successful fitness journey. It provides vital vitamins, including protein, carbohydrates, and wholesome fats, to enhance muscle growth and recovery. 

A balanced vegetarian meal plan, like the one outlined above, can be especially effective in attaining muscle building goals while maintaining a healthy way of life. 

However, it is critical to customise a meal plan based on one’s particular needs, modify portion sizes, and stay consistent with nutrition and exercise routines. 

Building muscle takes time and determination, but with the right meal plan and a dedication to fitness goals, anybody can make massive progress towards a stronger and healthier body. For more details on customised diet plans, visit ToneOP.


1. What is the recommended workout frequency for muscle development?

Try to do resistance training 3-4 times per week, targeting different muscles each time.

2. Is cardio a necessary component of muscle building routines?

Cardio is essential for impeding muscle growth by increasing the oxygen flow to the muscles, increasing muscle growth. Moreover, HIIT training helps foster a conducive environment for stimulating muscle growth. 

3. What significance does rest hold in the context of muscle building?

Rest plays a pivotal role in muscle recovery and development. Muscles repair and grow during rest periods, underscoring the importance of obtaining adequate sleep and incorporating rest days into your workout regimen.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

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