Muscle Gain Plan

Prime Fuel Meal Plan

Meal Plan Designed for Muscle Gain

High Energy • High Protein

12 Meals | Monday – Saturday

⸻

MONDAY

Lunch

Grilled Chicken with Creamy Basil Sauce (7 oz)

Parmesan Jasmine Rice (1 cup)

Roasted Broccoli with olive oil (1 cup)

Nutrition Facts

Calories 760

Protein 56g

Carbs 66g

Fat 32g

Dinner

Pan Seared Salmon (6 oz)

Sweet Potato Mash (1 cup)

Roasted Asparagus with lemon butter (1 cup)

Nutrition Facts

Calories 720

Protein 48g

Carbs 52g

Fat 34g

⸻

TUESDAY

Lunch

Steak Chimichurri Plate

Grilled Flank Steak (7 oz)

Roasted Herb Potatoes (1 cup)

Garlic sautéed green beans (1 cup)

Chimichurri (1 oz)

Nutrition Facts

Calories 790

Protein 58g

Carbs 60g

Fat 36g

Dinner

Lemon Garlic Chicken

Grilled Chicken Breast (7 oz)

Wild Rice (1 cup)

Roasted zucchini & peppers (1 cup)

Nutrition Facts

Calories 730

Protein 55g

Carbs 64g

Fat 28g

⸻

WEDNESDAY

Lunch

Garlic Butter Shrimp

Sautéed Shrimp (7 oz)

Coconut Rice (1 cup)

Roasted bell peppers (1 cup)

Nutrition Facts

Calories 710

Protein 50g

Carbs 66g

Fat 30g

Dinner

Herb Roasted Chicken

Grilled Chicken Thigh (7 oz)

Creamy mashed potatoes (1 cup)

Roasted carrots with honey glaze (1 cup)

Nutrition Facts

Calories 760

Protein 52g

Carbs 62g

Fat 35g

⸻

THURSDAY

Lunch

Eggplant Milanese

Eggplant Milanese

Whole wheat pasta (1 cup)

Tomato basil sauce

Shaved parmesan

Nutrition Facts

Calories 740

Protein 26g

Carbs 88g

Fat 30g

Dinner

Rosemary Grilled Pork Tenderloin (7 oz)

Roasted sweet potatoes (1 cup)

Sautéed mushrooms & spinach (1 cup)

Nutrition Facts

Calories 720

Protein 55g

Carbs 52g

Fat 30g

⸻

FRIDAY

Lunch

Stuffed Avocado Harvest Plate

Avocado (½)

Warm quinoa grain salad

Chickpeas

Roasted corn

Pico de gallo

Nutrition Facts

Calories 650

Protein 22g

Carbs 70g

Fat 30g

Dinner

Grilled Steak

Flank Steak (7 oz)

Roasted potatoes (1 cup)

Garlic sautéed broccolini (1 cup)

Herb butter (1 oz)

Nutrition Facts

Calories 790

Protein 56g

Carbs 60g

Fat 36g

⸻

SATURDAY

Lunch

Mediterranean Chicken Wrap

Whole wheat wrap

Grilled chicken (6 oz)

Hummus

Cucumber

Tomato

Spinach

Side roasted potatoes (½ cup)

Nutrition Facts

Calories 720

Protein 48g

Carbs 62g

Fat 28g

Dinner

Grilled Mahi Mahi (7 oz)

Brown Rice (1 cup)

Roasted root vegetables

Cilantro lime aioli (1 oz)

Nutrition Facts

Calories 730

Protein 50g

Carbs 60g

Fat 30g