Four Week Muscle Gain Transformation Plan

We want to help you hit your health goals at the gym, so that you can build strong lean muscle mass in just 28 days. Don’t worry if you’re struggling to gain any ground with a training program that’s falling flat, because building muscle isn’t easy. But that doesn’t mean your muscle gain meal plans have to be hard.

All it takes is focus to really change your physique, and as well as a training plan, you  also need to get your diet on point too. Luckily, we can help with our 28-day muscle gain meal plan, which gives you your protein-packed lunch, dinner and snack everyday for 4 weeks. Each nutritiously nourishing dish is delivered to your door, leaving you stress free as you head to the gym to hit your muscle building goals.

It begins with the bulk phase

The start of your muscle gain transformation needs to begin with the bulking phase, where you continually feed your body everything it needs, in order to lean up with a cut later. It’s important that you put maximum effort into your training, but also the same with your feeding.

We don’t mean you can just start eating as much as you want of whatever you like, because packing on lean muscle, means eating the right foods to fully support your body as it grows.

Feeding muscle growth means eating healthy food, and a lot of it. Putting on healthy weight during this phase can be difficult, which is why we’ve included a wealth of muscle enhancing meals in our muscle gain meal plan, which are designed to give you all the extra energy (carbohydrate, protein and fat) you’ll need to train harder.

The foods to focus on

As well as your strict and structured training that focuses on hypertrophy, you’ll need certain food groups to really see some success. In our muscle gain meal plan we’ve put together a range of mouth-watering meals, all designed to aid your bulking transformation and build a bigger, stronger body in 4 weeks.

Each of the meals; from the Garlic & Butter Chicken Burger, with basmati rice and mixed greens to the Chinese Rump Steak, with egg noodles and stir fry veg, has been carefully calculated to provide the perfect combination of carbohydrates, protein, and healthy fat to fuel your gains.


Are important during bulking, because unlike the cutting phase, you can consume plenty of them. It’s always better to stick to whole grains, as opposed to processed refined carbs, as these can end up being stored as fat. Eating carbs and sticking to a strong training regime will see you building mass in no time. Stick to simple carbohydrates after your workout, as these can pump up your insulin levels, which increases protein synthesis and prevents muscle breakdown.


Is essential, because it’s the key nutrient when it comes to bulking and muscle gain in general. Protein is vital for the body to be able to support lean muscle development, and every meal you eat needs to contain good amounts of it. For example, our Sticky BBQ Turkey Breast, with roasted new potatoes and veg, comes packed with 66.95 grams of protein, which in itself is more than the recommended grams per day for an average man. This meal and many more protein filled foods are included with your muscle gain meal plan.

Healthy fat

Is also necessary for you to get the gains you need. We know that saying you need to eat fat sounds like the opposite of getting your body healthier and fitter, but we’re not talking about consuming saturated or trans fats here. Instead, focus solely on bulking out the healthy fats. You could do this with some snacks; such as nuts, avocados and peanut butter. Or go for some coconut oil and oily fish.

Keep yourself hydrated and use supplements

Don’t forget the importance of hydration when your bulking. You need to aim for around 1.5 to 2 litres per day or 6-8 glasses of water. Another good way of increasing your calorie intake, is to drink some milk for added protein between meals. Have a cup of the white stuff in the evening before heading for bed, to keep your body’s protein synthesis going strong.

Speaking of drinks, it’s recommended that you take advantage of some supplements when your appetite is lacking a little. Mix in some quality protein powder and make yourself a shake for those extra calories, especially when you can’t fit in another meal. Also, for your post workout you could try fruit juices to give you some extra sugar, but don’t exceed more than a couple of these a week.

The good news is, your muscle gain meal plan also comes complete with a variety of healthy shakes and protein bars as well!

Know how many calories you need

Each chef-prepared meal in our muscle gain meal plan is clearly broken down in terms of calories, and this is exactly what you need to be doing with everything you eat during your bulk.  

Your total calorie intake requirement can vary depending on a few factors, such as your height, weight, age and activity status. The typical guidelines are 2500 calories if you’re a man, and 2000 calories if you’re a woman.

You need to work out how many calories you need to take in each day, to maintain your weight and build muscle. You can do this by calculating your Basal Metabolic Rate, which is how many calories your body needs to function, see below.

For Men

  • BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in years)

For Women

  • BMR = 655 + (9.6 x weigh in kg) + (1.8 x height in cm) – (4.7 x age in years)

Then adjust, depending on how active you are

  • Sedentary BMR x 1.2
  • Lightly active BMR x 1.375
  • Moderately active BMR x 1.55
  • Very active BMR x 1.725
  • Extremely active BMR x 1.9

A typical muscle gain meal plan week

Your bulking and transformation to a physique filled with lean muscle depends on two things; eating enough calories, and consuming healthy food.

We’ve included plenty of varied protein rich, and deliciously tasty dishes in our muscle gain meal plan, all of which pack in plenty of calories for you to gain that lean muscle mass. Here’s an example of a typical week on our 28 day plan, in terms of your lunch and dinner.




 Chinese Halloumi, Egg noodles, Stir fry veg    935 55
 Garlic & Butter Chicken burger, Basmati rice, Mixed greens    515 52
 Italian White fish, Brown Rice, Broccoli    520 63
 Jamaican Jerk White fish, Roasted new potatoes, Green beans    420 59
 Kickin’ Chilli Quorn, Sweet potato wedges, savoy cabbage    500 32
 Stick BBQ Quorn, Sweet potato mash, Roasted veg    435 32
 Sticky BBQ Turkey breast, Roasted new potatoes, Roasted veg    480 67





Tangy Sweet Chilli Turkey breast, Sweet potato mash                    610 67
Tikka tandoori Salmon, Basmati rice, Mixed greens   715 60
Chinese Rump steak, Egg noodles, Stir fry veg   935 55
Garlic & Butter Halloumi, Basmati rice, Leeks & peas   970 54
Jamaican Jerk Chicken breast, Brown rice, green beans   530 60
Tikka Tandoori Beef burger, Basmati rice, Green beans   600 50
Chinese Beef burger, Roasted new potatoes, Leeks & peas   590 47


Be on the ball with breakfast

As mentioned, protein shakes and bars are included as healthy snacks too. So, all you have to do is make sure you’re getting a healthy homemade breakfast, full of protein, every morning. Then you can rest assured knowing your other meals are already prepped for the day.

We offer a variety of nutritious breakfast options at Prep Perfect too, from protein filled waffles to tasty breakfast frittatas.

Remember to keep the fatty junk food down as you train, and always try to sneak some more fruit and veggies in where you can, as these can both up your calorie intake and add to your 5 a day. Sticking to a tailored muscle gain meal plan as you train, will soon see you sailing towards your muscle and fitness transformation goals.

Start your four week plan with us today.