What to eat to gain weight and build muscle
Building muscle rests on three things: regular strength training, enough protein, and enough energy overall. Without enough energy, the body lacks what it needs to build, however much protein you eat.
On the plate, that means complete meals with bigger portions of protein and starch, and the vegetables kept.
- Regular meals, without skipping any.
- A source of protein at every meal: meat, fish, eggs, dairy, pulses, tofu.
- Starchy foods in good amounts: rice, pasta, potatoes, oats, couscous, bread.
- Weighed amounts, so you know where you stand.
Bulk or lean bulk: how fast to gain
A bulk is a period of eating a little more than you burn, to build muscle. A lean bulk keeps that surplus small, to limit the fat gained along the way.
Muscle builds slowly. On the scale, a lean bulk means a few hundred grams a week at most.
The best bulking foods
The best bulking foods bring energy and protein without filling you up too fast, so you can actually eat enough.
- Protein: chicken, beef, fish, eggs, Greek-style yoghurt, skyr, cottage cheese, lentils, tofu.
- Starch: rice, pasta, potatoes, oats, bread, couscous.
- Energy-dense extras: nuts, peanut butter, cheese, olive oil, dried fruit.
- A glass of milk with a meal: easier to get down than another plate.
Vegetables stay on the plate, in the same amounts: a bulk adds protein and starch, it doesn’t replace the rest.
A 7-day meal plan for muscle gain
The hardest part isn’t knowing what to eat, it’s doing it every day. That is where cooking ahead helps: one dish serves dinner and the next day’s lunch, and the boxes are ready. A week that holds usually looks like this:
- Three meals a day at regular times, each with a source of protein and a starchy food.
- Two or three cooking sessions in the week rather than cooking every evening.
- Cooked food eaten within three days, cooking day included; the rest frozen on cooking day.
- A snack such as yoghurt, a glass of milk or a handful of nuts when meals alone aren’t enough.