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meal
plan
muscle building meal plan
This meal plan is designed for you to use to pack on size and build muscle. Thus, you will
ideally want to be eating at a calorie surplus. To do so most effectively with this meal plan,
please read through the below notes and steps.
● This meal plan comes up to a total of ● As you progress with this meal plan,
around 2,700 calories. This is likely you will be gaining weight. You want
around the ideal calorie intake to build to aim to gain around 1-2% of your
muscle for most lifters who currently bodyweight per month. If you’re
weigh around 150-170lbs (68kgs- undershooting or overshooting based
77kgs). If you don’t fall within the above on this goal, then adjust your meal plan
weight range OR simply want to gauge if accordingly by increasing or decreasing
this calorie intake is optimal for you, then your calorie intake.
perform the below step.
● This meal plan is ideal for those working
● To manually calculate how many calories a 9-5 job and is structured in that fashion.
you’ll need to optimally build muscle, If you workout at other times during the
a simple way to do this is to multiply day, then you can simply move your
your bodyweight in lbs by 15 and pre-workout (which is also your
then add ~250-500 to this depending immediate post workout) meal and re-
on your training experience. If you’re a arrange your day/meals accordingly.
beginner with less than a year or two of
● To periodize your diet overtime to
lifting experience in the gym, you can
mitigate excess fat gain, it would be
opt for a more aggressive surplus by
wise to transition to a 1 month calorie
using the higher end of the range (e.g.
deficit after every 3 months or so of
add 400-500) whereas if you’re a more
being in a surplus. This can be done in
experienced lifter, you can opt for the
this meal plan by simply cutting down
lower end of the range (e.g. add 250-
the calorie intake to roughly ~1,900
300). This will give you a rough indication
to 2,300 calories. This is easily done by
of what your “muscle building calorie
decreasing some of the servings of the
intake” should be.
carbs (e.g. use less oats, sweet potato,
◦ For example: let’s say you’re a and rice) and/or decreasing some of the
beginner who weights 150 lbs. servings of the fats (e.g. use less peanut
150 x 15 = 2250. Add 400 to this and butter, walnuts, swap eggs for egg
you get 2,650 calories, which would be whites, etc.).
your goal calorie intake.
And… that’s pretty much it! Enjoy and let me know how you like the meals by sharing and
tagging me on social media (@jeremyethier)!
muscle building meal plan 1 DAY
meal plan
Apple Cinnamon Oatmeal
MEAL 1
Scrambled Egg Whites with Peppers & Kale
Meal Plan
meal plan Meal Plan
Calories 2588
Fat 71g
Saturated 10g
Polyunsaturated 20g
Monounsaturated 23g
Carbs 331g
Fiber 46g
Protein 182g
Sodium 1406mg
Potassium 5502mg
Apple Cinnamon Oatmeal
Apple Cinnamon Oatmeal
5 ingredients · 15 minutes · 1 serving
Directions Ingredients
1. Add the milk, 3/4 of the diced apple slices and cinnamon to a medium-sized pot. Bring to 45 grams Oats (quick or rolled)
a gentle boil over medium heat and then add the oats. Cook until oats have absorbed all
1 cup Low Fat, 1% Milk (or dairy alternative of
the liquid.
choosing)
2. Transfer to a bowl and top with almond butter. Top with remaining diced apple slices.
100 grams Apple (peeled and finely chopped)
Enjoy!
1 tsp Cinnamon
Apple
A tart apple like a Granny Smith or Macintosh works best for this recipe.
Jeremy Ethier
contact@builtwithscience.com
Scrambled Egg Whites with Peppers & Kale
Scrambled Egg Whites with Peppers & Kale
4 ingredients · 15 minutes · 1 serving
Directions Ingredients
1. Heat a skillet over medium heat with non-stick spray. Add the red bell pepper and kale 1/4 Red Bell Pepper (sliced)
leaves and sauté until softened, about 5 to 7 minutes.
15 grams Kale Leaves (chopped)
2. While the veggies are cooking, mix the egg whites into a bowl and season with salt and
120 grams Egg Whites
pepper. Beat gently with a fork until well combined.
Sea Salt & Black Pepper (to taste)
3. Push the veggies to one side of the pan, and pour the beaten eggs into the empty side.
Use a spatula to scramble, slowly incorporating the veggies once the eggs are no longer
very wet. Nutrition Amount per serving
4. Divide between plates and enjoy!
Calories 75 Carbs 3g
Leafy Green
Substitute spinach, mixed greens, or arugula for the kale.
Bell Pepper
Omit if you'd like.
Jeremy Ethier
contact@builtwithscience.com
#BuiltWithScience programs
Directions Ingredients
1. Heat a skillet over medium heat. Season the salmon with salt, then add it to the pan skin- 113 grams Salmon Fillet (about 4 oz)
side down, cooking for about 4 to 5 minutes. Flip and cook for an additional 1 to 2
1/8 tsp Sea Salt
minutes, until the flesh is opaque throughout.
1 1/2 tsps Extra Virgin Olive Oil
2. Meanwhile, steam the diced sweet potatoes.
2 tsps Lemon Juice
3. Add the arugula to a plate and top with the cucumber, avocado and fig. Drizzle olive oil
over top and squeeze the lemon juice. Mix together well and place the salmon on top. 40 grams Arugula
Eat the sweet potato on the side. Enjoy!
1/4 Cucumber (sliced)
40 grams Avocado (sliced)
Notes
1 Fig (optional, quartered)
Jeremy Ethier
contact@builtwithscience.com
Peanut Butter Rice Cakes, Banana, & Protein Shake
Peanut Butter Rice Cakes, Banana, & Protein Shake
5 ingredients · 5 minutes · 1 serving
Directions Ingredients
1. Spread peanut butter over top rice cakes and sliced banana pieces on top. Mix protein 2 Plain Rice Cake
powder with milk and shake until incorporated. Enjoy!
1 tbsp All Natural Peanut Butter (or almond
butter)
Notes 120 grams Banana
1 cup Low Fat, 1% Milk
Meal Timing
Eat this meal within 1-2 hours before your workout. 35 grams Whey Protein Powder
Post-Workout
We would recommend consuming 1/2 of the protein shake prior to your workout, and saving Nutrition Amount per serving
1/2 of the protein shake for post-workout for optimal recovery.
Calories 532 Carbs 65g
Jeremy Ethier
contact@builtwithscience.com
Turmeric Chicken with Brown Rice and Veggies
Turmeric Chicken with Brown Rice and Veggies
7 ingredients · 30 minutes · 1 serving
Directions Ingredients
1. Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper. 175 grams Cooked Brown Rice
2. Cook the brown rice according to the directions on the package. 113 grams Boneless, Skinless Chicken Breast
(about 4 oz)
3. While the rice cooks, toss each chicken breast in the extra virgin olive oil, turmeric, salt
and pepper. Transfer to the baking sheet and cook for 25 to 30 minutes or until cooked 1/2 tsp Extra Virgin Olive Oil
through.
1/3 tsp Turmeric
4. Steam the zucchini and broccoli together until softer in texture.
150 grams Broccoli
5. Once the chicken, vegetables, and rice are cooked, divide between plates and enjoy!
Sea Salt & Black Pepper (to taste)
Jeremy Ethier
contact@builtwithscience.com
Yogurt Parfait
Yogurt Parfait
8 ingredients · 5 minutes · 1 serving
Directions Ingredients
1. Divide yogurt into glasses or bowls. Mix in powdered peanut butter and stevia (to taste). 300 grams Non Fat (0%) Plain Greek Yogurt
Top with berries, dates, chia seeds, and crushed walnuts. Enjoy!
50 grams Blueberries
50 grams Raspberries
Notes
30 grams Pitted Dates (diced)
Jeremy Ethier
contact@builtwithscience.com
ADDITIONAL COMMENTS
I HOPE THIS PDF IS USEFUL FOR YOU!
I put in a lot of effort into providing this routine for you free of charge. All I ask in return is that you
show your support for my work and connecting with me on my social media platforms where I share
more informative content on a regular basis:
instagram @JEREMYETHIER
facebook @JEREMYETHIERfit
website BUILTWITHSCIENCE.COM
ENJOY!
Disclaimer
The content provided in this PDF is for informational and Please note the following:
educational purposes only. Jeremy Ethier is not a medical
doctor, psychologist, therapist, nutritionist, or registered dietitian. ● any and all exercise that you do as a result of what you
The contents of this document should not be construed as read in this PDF shall be performed solely at your own
medical, psychological, dietary, nutritional, or healthcare advice risk;
of any kind. The contents of this document are not intended
● any and all meal plans that you follow or adhere to as a
to diagnose, treat, cure, or prevent any health conditions, nor
result of what you read in this PDF shall be used solely at
are they intended to replace a physician, dietitian, nutritionist,
your own risk; and
or other qualified healthcare professional’s advice. You should
always consult your physician, dietitian, or other qualified ● any and all foods or beverages that you consume as a
healthcare professional on any matters regarding your health, result of what you read in this PDF shall be consumed
engagement in physical activity, and/or diet before starting solely at your own risk.
any fitness program or meal plan to determine if it is suitable No part of this report may be reproduced or transmitted in
for your needs. This is especially important if you (or your any form whatsoever, electronic or mechanical, including
family members) have a history of high blood pressure or photocopying, recording, or by any informational storage or
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exercising, or if you have experienced chest pain in the past permission from the author (Jeremy Ethier). All copyrights are
month when not engaged in physical activity. You should also reserved. Built With Science™ may not be copied or used for
consult your physician, dietitian, or other qualified healthcare any purpose without express written consent.
professional before starting any fitness program, meal plan, or
dietary regimen if you smoke, have high cholesterol, are obese,
or have a bone or joint problem that could be made worse by
a change in physical activity or diet. Do not start or continue
any fitness program, meal plan, or dietary regimen if your
physician, dietitian, or health care provider advises against it. If
you experience faintness, dizziness, pain, shortness of breath
or any other form of discomfort at any time while exercising or
while following any meal plan/dietary regimen, you should stop
immediately. If you are in Canada and think you are having a
medical or health emergency, call your health care provider, or
911, immediately.