Tired of reading vague “do this, eat that” advice? This is a no-fluff guide to building lean muscle through a structured diet plan. First, analyze your current macros: calculate how many calories come from fat, protein, and carbohydrates. You may not even need to overhaul everything — just optimize.
Who Is This Diet For?
This plan is ideal for clean bulking — increasing lean muscle mass without unnecessary fat. With high-protein meals spaced throughout the day, you’ll feed your muscles consistently and improve recovery.
Full Day Meal Plan (8 Meals)
Meal 1 – 7:00 AM
- 30g whey protein with water (avoid milk to reduce fat intake)
- 20–30 minutes later: omelet + whole grain bread + juice (skip coffee to avoid dehydration)
Meal 2 – 10:00 AM
- Mass gainer shake (≥ 40g protein)
- 1 fruit (banana, apple, etc.)
Meal 3 – 1:00 PM
- 150–200g lean meat: chicken, tuna, or lean beef
- Brown rice + salad + a large fruit
Meal 4 – 4:00 PM
- Mass gainer shake with creatine
- Fast-digesting carbs (apple, biscuits, etc. — especially if working out shortly after)
WORKOUT DAY ONLY
Meal 5 – 6:00 PM (Post-Workout)
- Post-workout shake with ≥ 40g protein
- 0.6–0.8g of dextrose per kg of bodyweight
- 5g creatine
Meal 6 – 7:00 PM
- Skinless chicken or tuna (or lean beef)
- Brown rice + vegetables (low carb)
Meal 7 – 10:00 PM
- 30g protein shake with water only
Meal 8 – Just Before Bed
- Casein protein to feed muscles overnight
Final Tips
This high-protein, clean-carb meal plan supports lean muscle gain and recovery. Pasta can be used occasionally in place of rice (note: higher fat gain risk). Stick with the high protein intake, use multivitamins to support nutrient gaps, and make sure your post-workout timing is optimized — learn more in this guide to protein timing.