When it comes to building any kind of muscle, it is crucial that you focus on the foods you are eating. Because of this, meal prep services could be the ideal choice for you. Whether you live alone or with several people who also want to gain lean muscle, you can customize your meals easily. 

To create lean muscle mass, it is essential that you are integrating the right ingredients into your diet. These include lean protein, healthy fats, and varied ingredients to allow your body to get natural sources of vitamins and minerals. Ensure that you are fueling your body correctly with these meal ideas below, which are recommended for anyone who is looking to gain lean muscle. 

Scrambled Eggs

Firstly, eggs are an underrated source of protein, healthy fats, and B vitamins. They are great for anybody who wants to fuel their body in the morning, for a quick lunch, or as a side at dinner. You can make scrambled eggs on the stove top or in the microwave, with mushrooms and even add a handful of greens if you like. 

For a satisfying breakfast that will promote lean muscle, try scrambled eggs with mushrooms and oatmeal. This will fill your stomach and keep your body moving during the day, whether you are working out or not that day. 

Sirloin Steak

Another tasty meal that will help you build muscle is sirloin steak. When a high quality steak is used, and you are only having it once a week or less, there is nothing wrong with enjoying a delicious steak cooked to your preference. 

The sirloin-tip side steak has one of the best protein-to-fat ratios of all the cuts, and it could be a great dinner after a heavy workout. Pair with sweet potato and a side salad that is dressed with vinaigrette and plenty of spinach for a tasty and satisfying meal. 

Ground Turkey

It may not be a complete meal on its own, but ground turkey is one of the most versatile sources of protein available. This is because it is lean meat that is packed with protein. It is also very low in carbs and fat content! Not only that, but ground turkey is surprisingly affordable! 

Make the most out of your meals by integrating more ground turkey recipes into your routine. This could be by making tasty meatballs, burger patties, or using it as a replacement for ground beef. You will be surprised by how tasty this ground meat can be. 

Serve turkey meatballs with pasta and marinara sauce so that it isn’t too dry. You could also add it to a breakfast burrito for extra protein, or prepare ahead of time by shaping meatballs in bulk and freezing them. 

Stir Fry

For another tasty, well-rounded meal that will promote the growth of lean muscle in your body, why not try a stir-fry. It may not seem like a meal that has a high protein content, but you can use lean meat or tofu for a filling lunch or dinner. Make sure you are using plenty of vegetables that have high protein and fibre content, in order to create a well-rounded, balanced meal. 

It is also important to make a meal that is tasty. This means that it is worth creating a tasty sauce or dressing to sprinkle on top of the stir-fry. Consider adding a small amount of natural peanut butter to it, or checking the nutritional value of your favorite pre-packaged stir-fry sauce. 

Stir-fry is an excellent mid-week meal that you can share with others or use to prep ahead. 


If you want to integrate a variety of lean proteins into your diet for gaining muscle, then tilapia is another great choice. This is a tasty source of protein that is naturally low in fat. It can easily be made into a range of delicious meals that are well-balanced. 

Consider serving tilapia with seasonal vegetables, pinto beans, and a squeeze of fresh lime. Alternatively, you can make it into spicy fish tacos or burritos. For an easy dinner, you can serve tilapia with potato wedges and bell pepper. 


There are so many ways of changing your diet to gain lean muscle, that it can be challenging to know exactly where to start. Hopefully, this guide has given you some inspiration to keep your diet varied but still packed full of protein, healthy fats, and essential nutrients for your body to perform well.