Muscle Building Nutrition Meal Plan

Overview of the Muscle Building Nutrition Meal Plan

Start out by getting 40-50 grams of protein per sit down meal. If you are an ectomorph you might have to move on to more protein per meal. I have added a sample breakfast lunch and dinner plan.


  • glass of milk or juice
  • slice of toast-whole grain only
  • 1/4 pound of any kind of meat- (sausage, bacon, etc.)
  • and 2 eggs cooked by your choice

This will be a great start to the day, giving you around 50 grams of protein, perfect, now lets move on to your next meal


Glass of milk (skim or soy milk) chocolate milk is fine

  • 2 slices of toast, jelly, butter, cinnamon, anything on top is fine, peanut butter (low fat or reduced fat) is really good because it has a lot of protein
  • 1/4 pound of meat- (grilled chicken, hamburger, steak, fish, etc.)
  • fruit- (canned pineapples, apples, banana, etc.)

This concludes your lunch, this should be around 40-50 grams of protein, now lets move on to your next sit down meal


  • Salad with lite dressing
  • some sort of potato- (mashed, baked, etc.)
  • big piece of meat, about a half pound
  • milk or juice
  • serving of vegetables
  • Piece of fruit, canned is ok

Here is another 50-60 grams of protein

Now this concludes your sit down meals, for a more advanced diet for weight gain through weight lifting add more eggs to each meal, a half pound meat at all meals and more soy milk or skim milk. To be more precise, you can be taking in up to 240 grams of protein in just your sit down meals