What should I eat for weight loss and muscle gain?

Focus on lean proteins (chicken, fish, tofu), complex carbs (sweet potatoes, quinoa), and healthy fats (avocado, nuts). Each meal in this 7 Day Meal Plan for Weight Loss and Muscle Gain includes these basics.

How many calories should I eat to lose weight and gain muscle?

Most people see results with a slight calorie deficit plus enough protein to maintain muscle. Aim for about 10–12 calories per pound of body weight, but adjust as you go.

What foods should I avoid when building muscle?

Skip highly processed junk foods, too much added sugar, and deep-fried meals. Stick to whole, fresh foods that fuel you right.

Is meal prep good for weight loss and muscle gain?

Yes — meal prep makes sticking to your plan simple. You’re less likely to grab unhealthy takeout when good food is ready in your fridge.

7 Day Meal Plan for Weight Loss and Muscle Gain

Description

This 7 Day Meal Plan for Weight Loss and Muscle Gain is your realistic guide to burning fat, building muscle, and eating meals you’ll actually enjoy. Inspired by real kitchens, simple prep, and balanced nutrition — no bland food or fancy powders, just fresh ingredients and satisfying dishes.

Ingredients

Lean proteins: chicken breast, lean beef, fish, tofu
Complex carbs: quinoa, brown rice, sweet potatoes, oats
Healthy fats: avocado, nuts, olive oil
Vegetables: spinach, broccoli, peppers, mixed greens
Protein snacks: Greek yogurt, cottage cheese, protein bites
Herbs and spices: garlic, rosemary, basil
Optional treats: Protein Cottage Cheese Cookie Dough
Meal prep essentials: storage containers, grocery list

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Instructions

Calculate your daily calories and macros to support weight loss and muscle gain. Adjust portions as needed.
Shop smart: stick to lean proteins, healthy carbs, and plenty of fresh veggies.
Prep proteins and veggies in batches to save time during the week.
Start each day with a protein-packed breakfast — eggs with veggies or overnight oats with nuts.
Plan balanced lunches like grilled chicken with sweet potato or chickpea salads.
Keep dinners satisfying with fish, lean beef, or tofu with roasted veggies and whole grains.
Keep healthy snacks on hand: Greek yogurt, nuts, protein bites, or cottage cheese treats.
Adjust your plan as needed — add more protein or fiber if you feel hungry, or tweak portions for progress.

Notes

Stick to whole, real foods, prep ahead when possible, and enjoy each meal. For more meal ideas, follow me on Facebook and Pinterest and explore our other plans for extra variety.

Prep Time: 60 minutes
Cook Time: 30 minutes daily
Category: Meal Plan
Method: Meal Prep
Cuisine: Modern Healthy