Halal Muscle Gain Meal Plan: A Weekly Guide for Gym-Goers

Want to Bulk Up Without Cooking or Guesswork?

Gaining muscle isn’t just about lifting heavy — it’s about eating enough of the right foods, consistently. The secret? A high-protein, calorie-surplus meal plan that fuels recovery and muscle growth.

At ProteinMeals.ca, we’ve created a halal-friendly muscle gain plan designed for busy gym-goers who want clean gains, not fast food.

 

How Muscle Gain Works (Simplified)

To build muscle, you need to:

• Train progressively (resistance or weight training)

• Eat in a slight calorie surplus (250–500 kcal/day)

• Get enough protein (~1.6–2.2g per kg of body weight)

• Rest and recover properly

Without the right nutrition, muscle growth slows — or worse, turns into fat gain.

 

ProteinMeals.ca Muscle Gain Meal Plan (Sample Week)

Each of our meals is:

• 35–50g protein

• Balanced with clean carbs & healthy fats

• 100% halal-certified

• Delivered fresh twice a week

Here’s a sample of what a 2 meals/day + 1 shake plan could look like

Day	Lunch	Dinner	Protein Shake Suggestion
Mon	Grilled Chicken + Brown Rice + Steamed Veggies	Spicy Beef Bowl + Sweet Potato	Banana + Whey + Almond Butter Shake
Tue	Herb Salmon + Quinoa + Broccoli	Tandoori Chicken + Lentils + Roasted Veggies	Chocolate Whey + Dates + Milk
Wed	Chicken Couscous + Cilantro Lime Sauce	Beef Kebab Bowl + Couscous	Protein + Greek Yogurt + Honey
Thu	BBQ Chicken Bowl + Brown Rice	Spicy Ground Turkey + Roasted Carrots	Strawberry + Vanilla Whey + Almonds
Fri	Garlic Chicken + Quinoa Salad	Halal Meatballs + Mashed Potatoes + Greens	Mango + Protein + Oats Smoothie

Calories/day: ~2,200–2,600

Protein/day: ~120–160g (plus shake = 180–200g)

 

Why Gym-Goers Trust ProteinMeals.ca

• No cooking required – we prep, cook, portion, and deliver

• Muscle-building macros, done right

• Halal-certified meats only — no guessing

• Affordable: 2 meals/day for $100/week

 

Tips to Maximize Your Muscle Meal Plan

1. Eat every 3–4 hours – consistency is key.

2. Get 25–40g protein per meal to optimize muscle protein synthesis.

3. Train heavy, sleep well, and stay hydrated.

4. Add a protein shake or two daily to hit targets faster.

5. Choose meals with clean carbs like rice, lentils, or sweet potatoes.

 

Fuel Your Gains. Stay Halal. Save Time.

At ProteinMeals.ca, we make muscle-building easy — with meals you can trust, macros you can count on, and flavors that hit.