5 day meal plan for muscle growth

I have created a fun and easy 5 day meal plan for you if your goals are to grow some muscle and maybe shed some fat!! I have not included any serving sizes because that is up to you and your individual goals and body. You can use these meal ideas and choose your serving sizes based on your macros or what you feel will work best for you!!

Day 1:

Breakfast overnight protein oats: I like to take steel cut oats and mix protein powder and some almond milk over night in the fridge and in the morning add berries, chia seeds, and some almond butter for fats!

Lunch: chicken, sweet potato, veggies: make sure you add some olive oil for health fats!

Dinner: ground beef, rice, avocado, pineapple: if you’re like why the heck is there pineapple in this? It’s because it helps break down the meat in the meal!

Day 2:

Breakfast: egg white scramble with toast: I love to add veggies and some turkey bacon to my scramble for extra protein and 2 slices of toast with butter or almond butter!

Lunch: ground turkey, egg white, spinach, hashbrowns: add a little cheese sprinkle on top for some fats!

Dinner: chicken, jasmine rice, avocado

Day 3:

Breakfast: cream of rice with protein powder and berries: I cook this in the microwave and add the protein when it’s done cooking. Add some PB for fats!

Lunch: turkey wrap: add whatever fix ins you want!

Dinner: ground chicken, sweet potato, veggies, tzatziki sauce: copy cat cava bowl!!

Day 4:

Breakfast: 2 eggs, thin sliced provolone or cheese of choice, deli turkey, English muffin: this makes such a good and filling breakfast sandwich!!

Lunch: Greek yogurt bowl: I listed some of my fav toppings for healthy fats and protein, but load it up with whatever you like!

Dinner: steak tips, jasmine rice, pineapple: marinate the steak in some butter or olive oil for fats

Day 5:

Breakfast: protein oats and an egg scramble

Lunch: my fav healthy chicken salad: swap the mayo for Greek yogurt, add in some mix ins and stuff it inside a pita bread for some fiber! So filling and yummy

Dinner: copy cat chick fil a: I use the Tyson air fried chicken tenders in the air fryer for 15 mins, I also slice a russet potato for fries and air fry for 15 mins with some veggies for fiber and color

I added some snack ideas as well that are high protein and low in calorie. Remember, this meal plan should be specific to YOU and YOUR goals, so chose grams/serving sizes that best fit your goals and lifestyle.

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