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A generic detailed male muscle gain meal plan (2990 calories/day on average).

A high protein, mod-high energy meal plan for moderately active males, wishing to gain muscle mass!


Key Inclusions:

  • Weekly menu plan (Mon-Sun) 
  • 23 Nutritionist-approved healthy balanced recipes with complete nutritional breakdown
  • Vegan, vegetarian, dairy free and gluten free recipes included
  • Autogenerated shopping list in accordance with menu plan
  • Downloadable meal planner with calorie/macronutrient tracker and autogenerated shopping list (sent to you upon purchase)
  • Healthy moderate energy snack sheets & tips for gaining muscle mass
  • Plate model resource



Energy requirements are different for everyone depending on many factors such as age, daily activity, health status, height & weight. This is a generic muscle gain meal plan for a male (Weight = 86kg, Height = 176cm, Age = 30 years) who is moderately active (completing 2 strength sessions and 2 high intensity cardio based sessions per week, around 45 minutes per session). 


This meal plan is not suitable for anyone with a food allergy, any gastrointestinal issues, any disease/condition or an eating disorder. If you have any medical issues, please seek advice from a medical practitioner before commencing this muscle gain meal plan. This plan was created by a qualified sports nutritionist and should only be used by the general healthy population. For personalised nutrition advice, please see our contact details at the bottom of this meal plan.

Generic Mod Active Male Muscle Gain Meal Plan (2990 calories)

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