Muscle meals for men who are following a bulking diet plan and want to gain muscle mass.
To gain muscle mass fast, you need to follow a mass gain diet that has an ideal balance of macronutrients at every muscle building meal. These top 10 muscle gain meals to be included in your bulking diet plan are big on taste and also packed with a variety of muscle building and mass gain proteins, complex carbohydrates and good fats.
When you are following a bulking diet plan you know you have to eat several times throughout the day so planning your muscle meals in advance is key to getting mass gain results. Plan ahead by cooking muscle meals that will last for at least a few days and fit perfectly into your mass gain diet. Get plastic containers that are the correct size for your muscle meals so that you can also throw the left overs into a muscle meal container and freeze it for later. Our motto for mass gain diet and meal plan success is: PREPARE, FREEZE, GROW!
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These muscle meals for your bulking diet plan are designed to help you get into a routine of preparing muscle building meals so that you will gain quality muscle mass faster.
Top Muscle Building Meals for your bulking diet plan
Top Muscle Building Meals for your bulking diet plan #1- Beef with Rice noodles
Muscle meals for men who want to gain mass and build muscle faster.
(Makes 4 meals)
Top Mass Gain Muscle Meal Ingredients:
500g rice noodles
500g beef fillet, thinly sliced
2 tbsp oyster sauce
2 tbsp soy sauce
2 garlic cloves, crushed
1 large onion
1 cup broccoli
1 tbsp peanut oil
Mass gain diet meal directions:
1. Prepare rice noodles according to packet instructions, drain and set aside.
2. Heat oil in a wok, add onion and cook for 1 minute, add the garlic and cook for a further 30 seconds.
3. Add the beef and stir-fry until browned (1-2 minutes.)
4. Add broccoli and cook for 1 minute.
5. Add noodles and sauces and heat through.
6. Combine and then serve.
Top Muscle Building Meals for your bulking diet plan #2 – Baked Chicken Breast
Muscle meals for men who want to gain mass and build muscle faster.
Top Mass Gain Muscle Meal Ingredients:
4 large chicken breasts (around 300g each)
3 medium carrots, peeled, sliced
4 potatoes, peeled, cut into chunks
1 tbsp Moroccan seasoning
2 tsp pepper
1 tsp salt
Steamed green beans
Mass gain diet meal directions:
1. Preheat oven to 200deg.
2. Place potatoes into a lined roasting pan. Spray with a little oil. Season with salt and pepper.
3. Roast for 30 minutes.
4. Rub chicken with seasoning and a little olive oil then add to roasting pan. Roast for a further 15 minutes, or until chicken is cooked through.
5. Serve chicken and potatoes with beans.
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Top Muscle Building Meals for your bulking diet plan #2 – Salmon Burgers
Muscle meals for men who want to gain mass and build muscle faster.
(Makes 4 meals)
Top Mass Gain Muscle Meal Ingredients:
Patties:
4 x 200g cans of salmon
2 cups cooked brown rice
2 tsp garlic powder
1 tsp Moroccan seasoning
Salt & freshly ground black pepper
2 eggs
4 wholemeal buns, split, toasted
4 lettuce leaves, washed, dried
1 small red onion, thinly sliced
1 tsp low fat mayo (per burger)
Mass gain diet meal directions:
1. Combine all ingredients in a large bowl.
2. Remove and shape into 8 patties.
3. Cook patties in a pan over a low – med heat with olive oil for around 2 mins each side until browned and cooked through.
4. Lightly spread with mayo on toasted burger buns.
5. Top with lettuce, patties and cucumber.
6. Freeze or refrigerate remaining patties.
Top Muscle Building Meals for your bulking diet plan #4 – Turkey Bolognese
Muscle meals for men who want to gain mass and build muscle faster.
(Makes 4 meals)
Top Mass Gain Muscle Meal Ingredients:
500g (dry) wholemeal spaghetti (or pasta of choice)
1 large onion, finely chopped
500g turkey mince
2 clove garlic, crushed
4 carrots, peeled and diced
2 zucchini, chopped
400g can chopped tomatoes
2 tbsp tomato purée
400g can 5 bean mix
200ml water
1 tsp of dried oregano
Salt and black pepper, to taste
1 tbsp olive oil
Freshly grated Parmesan to serve
Mass gain diet meal directions:
1. Heat oil in a large pan, add onion and garlic, cook over a low heat for around 2-3mins.
2. Increase heat and add turkey mince, cook for 1 minute, breaking up any lumps.
3. Add carrot, zucchini, beans, tomatoes, tomato purée, water, herbs and seasoning.
4. Bring to the boil then reduce the heat, and simmer for 20-25mins.
5. Cook around 100g-150g of the spaghetti per meal according to instructions on the packet.
6. Drain well then transfer to a serving bowl, spoon over the bolognese sauce and serve with freshly grated parmesan.
7. Freeze or refrigerate remaining Bolognese mix for other meals.
Top Muscle Building Meals for your bulking diet plan #5 – Balsamic steak with sweet potato mash
Muscle meals for men who want to gain mass and build muscle faster.
Top Mass Gain Muscle Meal Ingredients:
4 (200g each) beef scotch fillet steaks
4 tbsp balsamic vinegar
4 large sweet potatoes (around 500g), peeled, cut into 2cm pieces
2 cloves garlic, crushed
1 punnet cherry tomatoes, halved
½ avocado
1 small red onion, thinly sliced
Salad greens.
Mass gain diet meal directions:
1. Marinate steaks in 2 tablespoons of balsamic vinegar for 15 mins in fridge.
2. Place sweet potato in saucepan on stove and cover with cold water, bring to boil and cook for 10 minutes or until tender.
3. Drain and mash with garlic, set aside.
4. Combine tomato, avocado, onion, salad greens and remaining vinegar in a separate bowl .
5. Heat a frying pan over medium high heat and lightly spray with olive oil, cook steak for 2 – 3 minutes each side (med rear).
6. Remove and rest for 5 min, covered with foil.
7. Serve steaks with, sweet potato mash and salad.
>> GET MUSCLE FAST. Read more muscle articles here.
Top Muscle Building Meals for your bulking diet plan #6 – Pork stir-fry
Muscle meals for men who want to gain mass and build muscle faster.
Top Mass Gain Muscle Meal Ingredients:
500g trim pork steak, sliced into strips
1 tsp dried chilli (or to taste), crushed
1 tbsp chopped fresh ginger
3 cloves garlic, chopped
1 red capsicum, thinly sliced
3 courgettes, chopped
125g baby corn, halved lengthways
1 large onion, chopped
2 carrots, cut into strips
1 tbsp oil
1 tbsp soy sauce
4 cups cooked brown rice
Mass gain diet meal directions:
1. Heat oil in a large wok and stir-fry pork in two batches, until browned. Remove from pan.
2. Stir-fry garlic and ginger for 30 secs.
3. Add capsicum, courgettes and corn and stir-fry for further 1 min.
4. Return pork to wok and stir-fry for a further 1-2 minutes stirring in soy.
5. Serve with brown rice. Freeze or refrigerate left over’s.
Top Muscle Building Meals for your bulking diet plan #7 – Sweet Potato Sheppard’s Pie
Muscle meals for men who want to gain mass and build muscle faster.
Top Mass Gain Muscle Meal Ingredients:
500g low fat lamb mince
2 onions diced
4 garlic cloves, crushed
2 tbsp Worcestershire sauce
2 carrots cut into bite size pieces
1 can diced tomatoes
1 cube beef stock
3 tbsp tomato puree
1 tsp dried oregano, thyme & rosemary
Topping:
2 large sweet potatoes, peeled and cut
1/4 cup low fat milk
1 tbsp butter
Pinch of salt & pepper
Mass gain diet meal directions:
1. Preheat oven to 180 deg.
2. Steam sweet potatoes until soft.
3. Mash with milk and butter until smooth, season with salt and pepper, set aside.
4. Heat olive oil in a pan over medium heat.
5. Add the onion, garlic, and carrot and cook until soft.
6. Add the mince and beef cube and cook until the meat is brown.
7. Stir in the tomatoes, tomato puree, thyme, rosemary, garlic, oregano, pepper and worcestershire sauce.
8. Add mixture to an oven proof dish and top with sweet potato mixture.
9. Bake in oven for 20-30 mins.
10. Split dish into 4 meals. Serve with steamed green vegetables.
11. Freeze or refrigerate left over’s.
Top Muscle Building Meals for your bulking diet plan #8 – Nacho beans
Muscle meals for men who want to gain mass and build muscle faster.
Top Mass Gain Muscle Meal Ingredients:
1 tablespoon oil
1 large onion, finely chopped
1 red chilli, seeded and chopped (optional)
1 red capsicum, chopped
1 red capsicum, chopped
1 teaspoon smoked paprika
400g can diced tomatoes
400 g black beans or red kidney beans (drained)
1/2 teaspoon Tabasco sauce
2 tbsp tomato paste
100 g sweet corn kernels
1 avocado
200 g natural bio yoghurt to serve
1 cup reduced-fat grated tasty cheese
Lemon juice
1 x 220g packet light corn chips (optional)
Mass gain diet meal directions:
1. Heat oil in a large frying pan over medium-high heat.
2. Add onion and cook, for 2 to 3 minutes or until softened.
3. Add capsicum, corn kernels, tomatoes, tomato paste, beans and tabasco.
4. Bring to the boil.
5. Reduce heat and simmer for 20 to 25 minutes, or until heated through.
6. Preheat oven to 200°C.
7. Place corn chips on heatproof serving plates. Spoon over bean mixture.
8. Sprinkle with cheese. Bake for 5-10 minutes.
9. Serve topped with avocado, lemon juice and a dollop of thick natural yoghurt.
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Top Muscle Building Meals for your bulking diet plan #9 – Sesame Fish & Chips
Muscle meals for men who want to gain mass and build muscle faster.
Top Mass Gain Muscle Meal Ingredients:
4 white fish fillets (around 200-300g each)
3/4 cup sesame seeds
Sprinkle of salt and pepper
2 tablespoons sesame oil
2 tablespoons olive oil
1 tbsp flour
1.2kg small orange sweet potatoes
1/2 tsp smoked paprika
Olive oil
Mass gain diet meal directions:
1. Preheat oven to 200deg.
2. Cut each sweet potato in half lengthways, then cut each half lengthwise into 4 thin wedges.
3. Place in a roasting pan and sprinkle with paprika and salt.
4. Drizzle with 2 tbs olive oil.
5. Roast, turning occasionally, for 20 minutes or until golden.
6. Meanwhile sprinkle fish with salt and pepper.
7. Mix sesame seeds and flour on a plate and dip each fillet in the seed/flour mix, pressing the seeds gently into the fish.
8. Lightly spray fry pan with olive oil and cook on med-high heat for 1 1/2 minutes each side or until golden.
9. Serve with steamed asparagus.
Top Muscle Building Meals for your bulking diet plan #10 – Ham and Broc Frittata
Muscle meals for men who want to gain mass and build muscle faster.
Top Mass Gain Muscle Meal Ingredients:
1 tsp. olive oil
1 cup chopped broccoli
1 medium onion, chopped
2 small zucchini, cut into rounds
10 egg whites
400g low fat ham, chopped
80 g baby spinach leaves (2 handfuls)
100g cottage cheese
Mass gain diet meal directions:
1. Preheat oven to 180deg.
2. Heat oil in a frying pan over medium heat and cook onion, broccoli and zucchini until soft.
3. Add spinach and ham.
4. Beat egg whites and combine with cottage cheese and season with a sprinkle of salt and pepper. Arrange green vegetables into an oven dish.
5. Evenly pour over the egg white mix.
6. Bake for 20 – 30 minutes or until set.
7. Serve hot or cold with a green salad.
>> GET MUSCLE FAST. Read more muscle articles here.
Muscle Meals tip for your bulking diet: If you don’t have a solid muscle gain meal plan in place then you’re more than likely not going to get the muscle mass results you work so hard for in the gym. These muscle meal ideas for your mass gain diet are designed to help you get into a routine of preparing muscle building meals so that you will pack on quality muscle mass faster.
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