How much protein do I need to gain muscle?

Common evidence-based guidance is 1.6–2.2g per kilogram of body weight daily — roughly 130–175g for an 80kg trainee — split across 4–5 feedings of 30–50g.

How many calories should a muscle-gain meal plan have?

Modestly above maintenance — commonly a 5–10% surplus. Bigger surpluses mostly add fat. Individual maintenance varies with size and activity; adjust based on 2–4 week trends, not single weigh-ins.

Can I gain muscle eating the same meals every day?

Yes — repetition is a feature, not a flaw. Alternating two structured days (like days A and B above) covers micronutrients well enough for most people while keeping the plan followable.

Do I need supplements for muscle gain?

No — whey is convenience, not magic; whole food covers the targets. A post-training shake simply makes the 30g slot easy on training days.

What if I cannot cook enough to bulk?

Use a delivered floor: Foober muscle-gain and high-protein meals carry 35–55g of protein each, so the day's hardest slots are handled even in zero-cooking weeks.

A practical 7-day muscle-gain eating framework: daily protein and energy structure, two full example days you can repeat, the shopping list, and how to adjust portions to your body weight.

A 7-Day Muscle-Gain Meal Plan (Australia): Structure, Example Days and the Maths

23 July 2026 | Category: Muscle Gain Meals

Quick answer: a muscle-gain week is a structure, not 21 unique recipes. The structure: protein at roughly 1.6–2.2g per kg of body weight daily, split across 4–5 feedings of 30–50g; calories modestly above maintenance; carbs biased around training. Below: the framework, two example days to alternate, and the shopping list that covers the week.

The daily template (repeat × 7)

For an ~80kg trainee targeting ~145g protein: breakfast 30–35g, lunch 40g, post-training feed 25–30g, dinner 45g. Heavier or lighter, scale the anchors — the meal SLOTS stay identical all week, which is what makes the plan followable. Rest days: same protein, trim the carb portions slightly.

Example day A (~3,000 cal, ~150g protein)

Breakfast: 3-egg omelette + 170g Greek yoghurt with oats and honey — ~35g protein.

Lunch: chicken breast (150g) burrito bowl with rice and beans — ~50g.

Post-training: whey in milk + banana — ~32g.

Dinner: lean mince (150g) spaghetti bolognese, big serve — ~42g.

Example day B (~3,000 cal, ~150g protein)

Breakfast: cottage cheese (200g) on toast + 2 boiled eggs — ~37g protein.

Lunch: tuna (2 × 95g cans) pasta salad — ~44g.

Post-training: whey in milk + rice cakes with peanut butter — ~34g.

Dinner: salmon (180g) with potatoes and greens + glass of milk — ~46g.

Shopping list and the consistency problem

The week above runs on: eggs (18), chicken breast (1kg), lean mince (750g), salmon (350g), tuna cans (4), Greek yoghurt (1kg), cottage cheese (400g), milk (3L), whey (7 scoops), plus rice, pasta, oats, potatoes, beans and vegetables. Batch it with the 90-minute Sunday system.

The honest failure mode of every written plan is week three — which is where a delivered floor helps: Foober's muscle-gain range and the wider high-protein menu keep the 40–55g meals coming when cooking energy runs out. The full training-nutrition context is in meal prep for muscle building.

General nutrition information only. Figures are typical values from the Australian Food Composition Database and supermarket labels, rounded for planning — brands and preparations vary. Individual needs differ with body weight, training and health context; for personalised advice speak with a qualified health professional. Muscle gain additionally requires progressive resistance training and adequate sleep — food alone does not build it.

A note on this article. Foober blog articles are researched with the assistance of AI tooling for source-gathering and structural drafting, then reviewed and edited by Tee — Foober's founder and certified fitness trainer — for accuracy, tone, and relevance. Nothing on this blog constitutes medical, nutritional, dietetic, or fitness advice tailored to your individual circumstances. Foober is a meal delivery service, not a healthcare provider. For personalised guidance — especially regarding medications, medical conditions, allergies, pregnancy, or significant dietary changes — please consult a qualified healthcare professional (your GP, an Accredited Practising Dietitian, or equivalent).

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