10 Best Muscle Mass Gainer Foods With Diet Plan

What if I tell you that you can gain muscle mass without any hard training? Yes by using perfect muscle Mass Gainer diet plan and some normal workouts you can build your muscle mass. Again answer is the secret lies in your Muscle Mass Gainer diet plan.
As I personally gained muscle mass without any trainer or hard exercises. In the past I have trained hard but my nutrition wasn’t proper. So the time and effort I have invested was completely wasted. That was only because I didn’t understood importance of nutrition in building muscle mass.
But I was wrong. by ignoring Muscle Mass Gainer nutrition. Later I have researched and learned that how nutrition is good for muscle mass gain
and daily life maintenance.
So I have decided to workout on my Muscle Mass Gainer nutrition plans. By working on these nutrition plans I have transformed myself from a skinny guy to a muscular man.

Previously: How To Build Muscle Without Weights


Lean Beef


Lean beef should be mandatory in your muscle gaining nutrition plan. The reason for this is lean beef contains Iron, zinc, Vitamin B’s these all are fundamental nutrients to build muscle mass. One more important thing is that it provides you high quality protein and a high level of amino acids. They both work to build muscle.
Now you can decide your adequate amount of lean beef as per your muscle growth needs. Its only because needs vary from person to person.


Chicken is also perfect source for powerful proteins. Proteins in chicken maintain and repair muscles, enrich bones health.
In my opinion chicken is the most easy source of protein. Its common everywhere and easy to find products. Even you can find 1000 recipes to cook chicken for your Muscle Mass Gainer nutrition plan.


When comes to eggs they contain high quality protein, amino acids, good fat, choline and Vitamin D. But beware if you are allergic to eggs do not eat them. Otherwise eggs are cheapest protein source.


If you need carbohydrates Oatmeal is perfect because it has low GI value. It provides you muscle fiber and micro nutrients. The main advantages of oatmeal are it decreases hunger and loses fat. So if you are trying to lose weight this meal should be in your nutrition plan.

Whey Protein

Whey protein supplements are too much common in mass muscle workouts. Bodybuilders use them because they provide a fast and convenient protein at very affordable price. Whey proteins are taken at the time when you wake up, after workout, and during meals. Using it in shakes which is taken during workout will work like a boost. So you should include it in your Muscle Mass Gainer foods.


Fish contains a handsome amount of protein with low fat and omega-3 fatty acids which are responsible for proper body function.

Cottage Cheese

Cottage cheese is completely casein protein. Casein is perfect protein for muscle building because it digests slowly. It also contains Vitamin B12 and calcium.

Healthy Fats

I know you’ve read this twice fats? What the f**k? But good fats are also essential for producing hormones like testosterone and other growth hormones which are responsible for muscle growth. SO you must include healthy fats in your Muscle Mass Gainer  diet plan.

Whole Grains

Eating whole grains instead of refined grains is better because they digest more efficiently and have more nutrients. This can re-energize you during mass muscle workouts.

Fruits and Vegetables

In sessions of immense training fruits and vegetable provide you powerful antioxidants which boost your immunity. They also provide vitamin C,E and fiber which is responsible for muscle growth.
So these were 10 Best Muscle Mass Gainer Foods for building your body.  Now lets come toward diet plans. Its much important to have a diet plan which is only fastest way to build muscle.

Muscle Mass Gainer Diet Plan

Meal 1: Contains starchy carbs
Meal 2: Few carbs, if any
Meal 3: Few carbs, if any
Meal 4 (post-workout): Contains starchy carbs
Meal 5: Contains starchy carbs
Meal 6: Contains starchy carbs

Meal 1: Cheesy Scrambled Eggs with Scallions

3 omega-3 eggs
4 egg whites (to add variety, you can switch out for 2 slices turkey bacon, 2 small chicken sausages, 2 slices Canadian bacon, or ¼ cup canned salmon)
¼ cup shredded cheddar cheese
2 scallions, chopped (switch out for 2 tbsp salsa, ¼ cup diced onions, or 2 tbsp diced sun-dried tomatoes)
2 slices Ezekiel bread (switch out for 1 multi-grain English muffin, 3 small corn tortillas, 1 large flour tortilla, or 1/3 cup rolled oats)
1 small apple (switch out for 2 kiwis, 1 small banana, or 1 cup raspberries)

Meal 2: Blueberry Almond Smoothie

2 scoops vanilla protein powder
1 cup blueberries (switch out for ¾ cup frozen mango chunks)
One oz almonds (switch out for 1 oz cashews)
1 cup vanilla almond milk (switch out for vanilla coconut milk)
1 cup water
3–4 ice cubes

Meal 3: Grilled Flank Steak with Tomato Bean Salad

6 oz flank steak (switch out for 6 oz salmon fillet; 3 boneless, skinless chicken breasts; or 6 oz trout)
1 tomato, diced
½ cucumber, diced
1 cup chickpeas (switch out for 1 cup black beans, 1 cup kidney beans, or 1 cup Great Northern beans) • 1 tsp olive oil

Meal 4: Post-workout Nutrition

Recovery shake containing 50g carbs + 25g protein

Meal 5: Roasted Chicken with Quinoa Salad 

6 oz boneless, skinless chicken breast (switch out for 6 oz pork tenderloin, 5 oz Buffalo rib eye, or 5 oz top round beef)
1/3 cup quinoa, dry measure (switch out for 1/3 cup couscous, ¼ cup brown rice, or ¼ cup wild rice)
2 tbsp walnuts (switch out for 3 tbsp slivered almonds, 2 tbsp chopped pecans, or 2 tbsp shelled and chopped pistachios)
2 tbsp Craisins (switch out for ½ cup quartered grapes, 2 tbsp golden raisins, or 2 tbsp unsweetened)

Meal 6: Yams and Parmesan White Fish

6 oz tilapia (switch out for 5 oz tuna steak, 7 oz cod, or 6 oz shrimp)
2 tbsp Parmesan cheese
2 medium yams (switch out for 1/3 cup Amaranth, 1/3 cup wheat berries, or 1/3 cup pearl barley)
1 tbsp butter (switch out for 1 tbsp extra-virgin olive oil, 1 tbsp toasted sesame seed oil, or 1 tbsp coconut oil)
1 cup broccoli florets (switch out for 4 stalks of asparagus)


Final Word

In my opinion these were the best Muscle Mass Gainer foods and diet plans to follow. You just need a perfect training than to build muscle mass fast.



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