The following meals all have something in common; they’re clean, delicious, and great for muscle growth (provided you’re devoted to hitting the gym). You may need to adjust the portion sizes according to your aspirations, but these meals are bodybuilder friendly and will provide you with all the nutrients you need to achieve your fitness goals.



4 egg whites
2 whole eggs
1 serving porridge
1 banana

525 calories, 40g protein, 60g carbs, 15g fat

Including eggs in your breakfast provides you with easy-to-digest protein which kick-starts muscle production and growth in the morning. Porridge provides the body with complex carbohydrates which are rich in energy. The fructose and potassium found in the banana prevent the breakdown of muscle in the body and supports the production of glycogen in the liver.



6oz lean beef
¾ cups broccoli
2 cups pasta

650 calories, 60g protein, 85g carbs, 13g fat

There’s no better meat for muscle growth than beef; it contains a variety of B vitamins, creatine, and all the necessary amino acids making it a complete protein. Also, it is dense in energy boosting iron. The pasta provides the body with energy efficient carbs, and a generous serving of broccoli assists in fat control.



1 yam
1 chicken breast
1 cup of carrots and carrots

600 calories, 70g protein, 60g carbs, 7g fat

Combining lean protein with carbohydrates is effective in increasing insulin levels in the blood which creates an environment ideal for the growth of muscle. Meanwhile, yams help maintain that environment by digesting slowly and provide long lasting energy. The low-fat protein in chicken helps maintain body fat levels.


Snack/Small Meal

2 slices wholegrain bread
3 slices turkey breast
3 slices fat-free cheese

300 calories, 35g protein, 35g carbs, 4g fat

Not only is a sandwich convenient, they can be great for mass building. Combining smaller amounts of protein, carbs, and fat make for the perfect post-training snack/meal once you’re done being active for the day.


If you want to increase your muscle growth, have a well balanced and healthy diet, and spend little time on preparation – then why not try our ready-made  microwaveable bulking meals!

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