muscle building
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
around 2,700 calories. This is likely
around the ideal calorie intake to build
muscle for most lifters who currently
weigh around 150-170lbs (68kgs77kgs). If you don’t fall within the above
weight range OR simply want to gauge if
this calorie intake is optimal for you, then
perform the below step.
● To manually calculate how many calories
you’ll need to optimally build muscle,
a simple way to do this is to multiply
your bodyweight in lbs by 15 and
then add ~250-500 to this depending
on your training experience. If you’re a
beginner with less than a year or two of
lifting experience in the gym, you can
opt for a more aggressive surplus by
using the higher end of the range (e.g.
add 400-500) whereas if you’re a more
experienced lifter, you can opt for the
lower end of the range (e.g. add 250300). This will give you a rough indication
of what your “muscle building calorie
intake” should be.
◦ For example: let’s say you’re a
beginner who weights 150 lbs.
150 x 15 = 2250. Add 400 to this and
you get 2,650 calories, which would be
your goal calorie intake.
● As you progress with this meal plan,
you will be gaining weight. You want
to aim to gain around 1-2% of your
bodyweight per month. If you’re
undershooting or overshooting based
on this goal, then adjust your meal plan
accordingly by increasing or decreasing
your calorie intake.
● This meal plan is ideal for those working
a 9-5 job and is structured in that fashion.
If you workout at other times during the
day, then you can simply move your
pre-workout (which is also your
immediate post workout) meal and rearrange your day/meals accordingly.
● To periodize your diet overtime to
mitigate excess fat gain, it would be
wise to transition to a 1 month calorie
deficit after every 3 months or so of
being in a surplus. This can be done in
this meal plan by simply cutting down
the calorie intake to roughly ~1,900
to 2,300 calories. This is easily done by
decreasing some of the servings of the
carbs (e.g. use less oats, sweet potato,
and rice) and/or decreasing some of the
servings of the fats (e.g. use less peanut
butter, walnuts, swap eggs for egg
whites, etc.).
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)!
@jeremyethier
2
muscle building meal plan
1 DAY
meal plan
MEAL 1
Apple Cinnamon Oatmeal
Scrambled Egg Whites with Peppers & Kale
MEAL 2
Arugula Salad With Salmon & Sweet Potato
MEAL 3
Peanut Butter Rice Cakes, Banana, & Protein Shake
MEAL 4
Turmeric Chicken with Brown Rice and Veggies
MEAL 5
Yogurt Parfait
@jeremyethier
3
Building Meal Plan
muscle buildingMuscle
meal
plan
1 day
meal plan
Meal Plan
Calories
@jeremyethier
1 DAY
Meal Plan
2588
Fat
71g
Saturated
10g
Polyunsaturated
20g
Monounsaturated
23g
Carbs
331g
Fiber
46g
Protein
182g
Sodium
1406mg
Potassium
5502mg
4
Apple Cinnamon Oatmeal
Apple Cinnamon Oatmeal
5 ingredients · 15 minutes · 1 serving
5 ingredients · 15 minutes · 1 serving
Directions
1.
2.
Add the milk, 3/4 of the diced apple slices and cinnamon to a medium-sized pot. Bring to
a gentle boil over medium heat and then add the oats. Cook until oats have absorbed all
the liquid.
Transfer to a bowl and top with almond butter. Top with remaining diced apple slices.
Enjoy!
Ingredients
45 grams Oats (quick or rolled)
1 cup Low Fat, 1% Milk (or dairy alternative of
choosing)
100 grams Apple (peeled and finely chopped)
1 tsp Cinnamon
Notes
1 1/2 tsps Almond Butter
Meal Timing
Eat this meal within 2 hours of waking up.
Nutrition
Meal 1 Calories & Macros
For Meal 1, there are 470 calories, 32 g of protein, 11 g of fat, and 66 g of carbohydrates.
Calories
394
Carbs
63g
Fat
10g
Fiber
9g
Lactose Free
Substitute any dairy alternative for the milk.
Gluten-Free
Use gluten-free certified oats if needed.
Saturated
2g
Protein
18g
Polyunsaturated
2g
Sodium
164mg
Monounsaturated
4g
Potassium
339mg
Apple
A tart apple like a Granny Smith or Macintosh works best for this recipe.
Jeremy Ethier
@jeremyethier
contact@builtwithscience.com
Amount per serving
5
Scrambled Egg Whites with Peppers & Kale
Scrambled Egg Whites with Peppers & Kale
4 ingredients · 15 minutes · 1 serving
4 ingredients · 15 minutes · 1 serving
Directions
1.
Heat a skillet over medium heat with non-stick spray. Add the red bell pepper and kale
leaves and sauté until softened, about 5 to 7 minutes.
2.
While the veggies are cooking, mix the egg whites into a bowl and season with salt and
pepper. Beat gently with a fork until well combined.
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.
4.
Ingredients
1/4 Red Bell Pepper (sliced)
15 grams Kale Leaves (chopped)
120 grams Egg Whites
Sea Salt & Black Pepper (to taste)
Nutrition
Amount per serving
Divide between plates and enjoy!
Notes
Meal Timing
Eat this meal within 2 hours of waking up.
Meal 1 Calories & Macros
For Meal 1, there are 470 calories, 32 g of protein, 11 g of fat, and 66 g of carbohydrates.
Calories
75
Carbs
3g
Fat
1g
Fiber
1g
Saturated
0g
Protein
14g
Polyunsaturated
0g
Sodium
208mg
Monounsaturated
0g
Potassium
311mg
Leafy Green
Substitute spinach, mixed greens, or arugula for the kale.
Bell Pepper
Omit if you'd like.
Jeremy Ethier
@jeremyethier
contact@builtwithscience.com
6
#BuiltWithScience programs
WANT TO KNOW EXACTLY WHAT TO EAT AND HOW
MUCH TO EAT WEEK AFTER WEEK, MONTH AFTER
MONTH, SO THAT YOU CAN CONTINUE TO BUILD
MUSCLE IN THE MOST EFFECTIVE WAY POSSIBLE?
That’s exactly what my #BuiltWithScience
programs are designed to do.
We show you step by step with our
software how much your specific body
should be eating to see the best results,
and then pair this with an optimized
workout plan designed for you to pack on
lean muscle as fast as possible
(and without the fat!).
It’s how thousands of our members like
Kevin are seeing amazing results and
breaking through plateaus in such a short
amount of time.
To join the family and get started today,
click the button below to discover which of
our programs would be best suited for you
and where your body is currently at:
CLICK HERE TO DISCOVER THE BEST PROGRAM FOR YOU
@jeremyethier
7
Arugula Salad With Salmon & Sweet Potato
Arugula Salad With Salmon & Sweet Potato
9 ingredients · 15 minutes · 1 serving
9 ingredients · 15 minutes · 1 serving
Directions
1.
Heat a skillet over medium heat. Season the salmon with salt, then add it to the pan skinside down, cooking for about 4 to 5 minutes. Flip and cook for an additional 1 to 2
minutes, until the flesh is opaque throughout.
2.
Meanwhile, steam the diced sweet potatoes.
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.
Eat the sweet potato on the side. Enjoy!
Notes
Ingredients
113 grams Salmon Fillet (about 4 oz)
1/8 tsp Sea Salt
1 1/2 tsps Extra Virgin Olive Oil
2 tsps Lemon Juice
40 grams Arugula
1/4 Cucumber (sliced)
40 grams Avocado (sliced)
1 Fig (optional, quartered)
Meal Timing
Eat this meal 3-5 hours after last meal.
250 grams Sweet Potato
More Flavor
Add additional seasoning to the salmon such as cayenne, chili flakes or other herbs and
spices.
Nutrition
Amount per serving
Calories
560
Fat
20g
68g
Fiber
13g
Saturated
3g
Protein
29g
Polyunsaturated
5g
Sodium
498mg
Monounsaturated 11g
Jeremy Ethier
@jeremyethier
contact@builtwithscience.com
Carbs
8
Potassium
1975mg
Peanut Butter Rice Cakes, Banana, & Protein Shake
Peanut Butter Rice Cakes, Banana, & Protein Shake
5 ingredients · 5 minutes · 1 serving
5 ingredients · 5 minutes · 1 serving
Directions
1.
Spread peanut butter over top rice cakes and sliced banana pieces on top. Mix protein
powder with milk and shake until incorporated. Enjoy!
Notes
Meal Timing
Eat this meal within 1-2 hours before your workout.
Post-Workout
We would recommend consuming 1/2 of the protein shake prior to your workout, and saving
1/2 of the protein shake for post-workout for optimal recovery.
Jeremy Ethier
@jeremyethier
contact@builtwithscience.com
Ingredients
2 Plain Rice Cake
1 tbsp All Natural Peanut Butter (or almond
butter)
120 grams Banana
1 cup Low Fat, 1% Milk
35 grams Whey Protein Powder
Nutrition
Amount per serving
Calories
532
Carbs
65g
Fat
14g
Fiber
5g
Saturated
3g
Protein
42g
Polyunsaturated
2g
Sodium
224mg
Monounsaturated
4g
Potassium
716mg
9
Turmeric Chicken with Brown Rice and Veggies
Turmeric Chicken with Brown Rice and Veggies
7 ingredients · 30 minutes · 1 serving
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.
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
through.
113 grams Boneless, Skinless Chicken Breast
(about 4 oz)
4.
Steam the zucchini and broccoli together until softer in texture.
5.
Once the chicken, vegetables, and rice are cooked, divide between plates and enjoy!
Notes
Meal Timing
Eat this meal 1-2 hours after your workout.
More Flavor
Add garlic powder or cayenne pepper.
Jeremy Ethier
@jeremyethier
contact@builtwithscience.com
1/2 tsp Extra Virgin Olive Oil
1/3 tsp Turmeric
150 grams Broccoli
Sea Salt & Black Pepper (to taste)
100 grams Zucchini
Nutrition
Amount per serving
510
Carbs
74g
Fat
9g
Fiber
8g
Saturated
1g
Protein
38g
Polyunsaturated
1g
Sodium
109mg
Monounsaturated
2g
Potassium
Calories
10
1133mg
Yogurt Parfait
Yogurt Parfait
8 ingredients · 5 minutes · 1 serving
8 ingredients · 5 minutes · 1 serving
Directions
1.
Divide yogurt into glasses or bowls. Mix in powdered peanut butter and stevia (to taste).
Top with berries, dates, chia seeds, and crushed walnuts. Enjoy!
Notes
Ingredients
300 grams Non Fat (0%) Plain Greek Yogurt
50 grams Blueberries
50 grams Raspberries
30 grams Pitted Dates (diced)
Meal Timing
Eat this meal within 1 hour before bed.
1 1/2 tsps Chia Seeds
20 grams Walnuts
2 tbsps Pb2 Powdered Peanut Butter
Stevia (to taste)
Nutrition
Calories
517
Carbs
58g
Fat
17g
Fiber
10g
Saturated
Jeremy Ethier
@jeremyethier
contact@builtwithscience.com
Amount per serving
1g
Protein
41g
Polyunsaturated
10g
Sodium
203mg
Monounsaturated
2g
11
Potassium
1028mg
Disclaimer
The content provided in this PDF is for informational and
educational purposes only. Jeremy Ethier is not a medical
doctor, psychologist, therapist, nutritionist, or registered dietitian.
The contents of this document should not be construed as
medical, psychological, dietary, nutritional, or healthcare advice
of any kind. The contents of this document are not intended
to diagnose, treat, cure, or prevent any health conditions, nor
are they intended to replace a physician, dietitian, nutritionist,
or other qualified healthcare professional’s advice. You should
always consult your physician, dietitian, or other qualified
healthcare professional on any matters regarding your health,
engagement in physical activity, and/or diet before starting
any fitness program or meal plan to determine if it is suitable
for your needs. This is especially important if you (or your
family members) have a history of high blood pressure or
heart disease, if you have ever experienced chest pain while
exercising, or if you have experienced chest pain in the past
month when not engaged in physical activity. You should also
consult your physician, dietitian, or other qualified healthcare
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.
@jeremyethier
Please note the following:
● any and all exercise that you do as a result of what you
read in this PDF shall be performed solely at your own
risk;
● any and all meal plans that you follow or adhere to as a
result of what you read in this PDF shall be used solely at
your own risk; and
● any and all foods or beverages that you consume as a
result of what you read in this PDF shall be consumed
solely at your own risk.
No part of this report may be reproduced or transmitted in
any form whatsoever, electronic or mechanical, including
photocopying, recording, or by any informational storage or
retrieval system without the express written, dated, and signed
permission from the author (Jeremy Ethier). All copyrights are
reserved. Built With Science™ may not be copied or used for
any purpose without express written consent.
12
ADDITIONAL COMMENTS
I HOPE THIS PDF IS USEFUL FOR YOU!
I put in a lot of effort into providing this meal plan 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:
website
BUILTWITHSCIENCE.COM
instagram @JEREMYETHIER
youtube
youtube.com/jeremyethier
tiktok
tiktok.com/@jeremyethier
facebook
@JEREMYETHIERfit
ENJOY!
@jeremyethier
13
MUSCLE BUILDING MEAL PLAN