7-Day Muscle Building Diet Plan


Monday

Breakfast: Poached eggs on a bed of spinach.

Lunch: Wholemeal pittas with tuna, red onion and tomato.

Snack: Greek yoghurt with frozen berries.

Dinner: Steamed salmon, broccoli and sweet potato.


Tuesday

Breakfast: Porridge oats with milk and chopped banana.

Lunch: Prawn Thai curry using coconut milk, frozen peas and sweetcorn, brown rice.

Snack: Liver and onions.

Dinner: Pork steaks grilled with chopped tomato sauce, spinach and green beans.


Wednesday

Breakfast: Smoothie with milk, frozen berries, Greek yoghurt, honey, peanut butter and whey protein.

Lunch: Mackerel with a tomato, onion, courgette and carrot salad.

Dinner: Chilli with kidney beans, brown rice, green beans.

Snack: Chocolate milk.


Thursday

Breakfast: Grilled sausages and three scrambled eggs

Snack: Peanut butter with pitta, apple

Lunch: Leftover chilli with sweet potato wedges

Dinner: Chicken thighs roasted with garlic purée, lentils and courgette ratatouille.


Friday

Breakfast: Three-egg mushroom omelette, leftover chicken.

Lunch: Pittas with salmon and cottage cheese.

Snack: Carrot sticks (hummus optional)

Dinner: Braised steak and mushroom casserole, broccoli and cauliflower.


Saturday

Breakfast: Porridge with blended banana, apple, honey and berries, topped with ground almonds.

Lunch: Gammon, brown rice, peas and sweetcorn.

Snack: Cottage cheese and pitta.

Dinner: Mussel and prawn fish pie with sweet potato and cauliflower mash and green beans.


Sunday

Breakfast: Sausage, broccoli and egg frittata.

Snack: Monkey nuts, apple.

Lunch: Turkey burgers (turkey mince and chopped onion)

Dinner: Slow-cooked lamb neck, roasted sweet potato, carrots and peas