Meal Prep for Muscle Gain: How to Meal Prep

Meal Prep for Muscle Gain

Meal Prep for Muscle GainMeal Prep for Muscle Gain

The only way to succeed is by  measuring your goals, so stop guessing and start measuring! I’ve have heard time and time again of people saying they eat so much, but are not gaining any weight. Are you actually eating as much as you think you are? I’m going to go out on a limb and say NO. I used to be the same way. I’d eat, eat, eat and no weight would be gained. I would blame it on other things, saying it’s genetic or whatever. The thing that finally clicked was that I realized I was not measuring how much I was eating. Today, you are going to learn how to meal prep for muscle gain.

Caloric Surplus

Those that are not familiar with the term caloric surplus- it is eating more calories than your body burns through daily activities, workouts, and normal physiological processes. When it comes to eating for mass gain, the most important factor is calorie consumption. To build muscle, you have to create a calorie surplus! Meal prepping is the way to go by making sure you prep all the calories that you need within the day.

How to Meal Prep for Muscle Gain

First step in finding your calorie intake!

Click here to find your caloric intake! This will take you to a place where you can find your caloric intake, but everyone is different. A lot of factors go into determining your caloric intake. Age, gender, height, weight, and activity level are major factors in the process. The rule of thumb is to eat 500 more calories a day, then you burn, to gain 1lb a week. This doesn’t sound like a lot, but trust me it will add up. If you need the pounds quicker, than add more calories to your diet! Be careful though, or it might turn into fat, if you put too much weight on at once. We are looking for muscle weight gain, not fat. With that being said, it is important to stray away from any processed food. If you have to think about if it’s good or bad for you, then more than likely it is bad.

Second step is finding what foods you’d like to make up for you calorie intake!

I highly recommend about 30 grams of protein for 6-8 meals a day. The goal is too eat balanced meals throughout the day, and not just try to each so much at one time that you are full for the rest of the day. Here is a list of my favorite foods that I like to meal prep

  • boiled eggsmeal prep for muscle gain
  • grilled chicken
  • rice
  • sweet potatoes
  • tilapia
  • pasta
  • sandwiches
  • casseroles

These are the most basic, and are really easy to make. Casseroles are probably my most favorite one to prep, because everything I need in the meal is in one dish. It doesn’t get any easier than that! I will be posting recipes for meal prepping so you don’t get tired of eating the same thing nonstop! Trust me it will happen.

Step three seems to be the most difficult for everyone: Set aside a time and COOK

It doesn’t have to be every meal that you prep at once. You can cook your meals every two days or you can knock them all out at once. I typically cook on Sundays and Thursdays. This is a perfect time window for me, because I don’t have to think about if it has gone bad yet. This was the most difficult thing for me to process. I knew that I should be meal prepping, but never did. You have to take action if you want to see gains. The gains happen in the kitchen, not in the gym. Don’t get me wrong, the gym/training is extremely important. It’s like a car with no gas, without the fuel, it’s useless.

Here is a list of healthy high calorie foods!

  • Nuts                          400 calories for 1/2 cup
  • Fruits                       Cup of dried mix fruit 350 calories
  • Granola                   Cup of granola is about 500 calories (add it to yogurt!)
  • Peanut butter         Roughly 200 calories per 2 tablespoons
  • Quinoa                     250 calories per cup
  • Smoothies                Can vary but anywhere from 400-800 calories

Add these to your everyday meals and I promise you’ll start to see results! You can stay healthy and gain weight!


There are three important things to remember when you start meal prepping. The first is to figure out what your caloric intake is. The next step is to decide what foods you need to eat to help you each your goals. Lastly, cook! The forgotten step that no ones acts on. I hope this blog helps you guys how to meal prep for muscle gain that can put on some size!

If you have any questions, then feel free to comment below!