Best Meal Plan for Weight Loss and Muscle Gain

A demo of different meal plans

Best meal plan for weight loss and muscle gain: What is your ideal weight loss plan, meal plan 1200 calories, meal plan 1500 calories or more? Losing weight and building muscle is not entirely dependent on exercise or the number of specific calories.

A considerable part of your success will depend on your diet. To lose weight and build muscles, we have the 7 best meal plans for weight loss and muscle gain to help anybody. These meal plans will not only help you lose weight fast but will make it possible to gain muscle at the same time.

Bear in mind that these meal plans are not suggesting that you stick to a meal plan 1200 calories or a meal plan 1500 calories or even more. There are actual meal plans designed to help you lose weight and gain muscles—therefore, the types of foods, in this case, matters more than the actual number of calories you eat daily.

 Of course, the portion here matters a lot because you can quickly gain weight no matter the type of foods you eat if you overeat them. Let me also emphasize why we brought up meal plan 1200 calories and meal plan 1500 calories. These meal plans have been discussed a lot in some weight loss programs such as Noom or even PerfectBody.

A meal plan 1200 calories or a meal plan 1500 calories may be acceptable for some people in some situations, but it is not safe for most people. If you should engage in such a drastic daily caloric reduction, you must have some supervision or join a program such as Noom. But you should not under any circumstance immerse yourself in such extreme reduction of daily calorie intake by yourself alone.

Recommended number of daily calories for a woman to lose about 1 pound a week is 1500 calories, while men need at least 2000 calories to lose 1 pound a week. And these numbers are based on how active you are and your age.

Now, more about the main topic of this article, losing weight and gaining muscles. These meal plans will not be based on meal plan 1200 or any specific number of calories. It would be based on the actual food and how much you eat them—your portion, to be exact.

There is one meal plan for each day of the week. So, you can focus on exercising without worrying about counting calories and balancing nutrition.

Before diving into the meal plans, there are a few things you need to understand about weight loss and muscle gain nutrition. Here are three facts based on scientific research; understanding them will help you with your weight loss goal in the long run.

Types of Diet:

Diets that are low in carbohydrates are more effective for weight loss than low-fat diets. Many studies have proven this. For example, a 2009 study done by researchers from the University of Connecticut’s Department of Kinesiology confirmed this theory.


Protein is essential to muscle gain, so make sure you eat plenty of protein to support your weightlifting efforts. Protein is not only the building block of muscle. According to a study published by the American Journal of Clinical Nutrition in 2009, a high protein diet helps boost metabolism and, therefore, aids in weight loss.

Good fats:

Good fats such as those found in coconuts and avocados are essential to losing weight and building muscle. In fact, according to a study published by the International Journal of Obesity and Related Metabolic Disorders, good fats help people boost their metabolism. Therefore, consuming good fats and fewer calories every day will help your weight loss goals.

These three science-backed nutritional information serves as the basis for the following 7- best meal plan for weight loss and muscle gain. These plans, indeed, will help you in your effort to lose weight and gain muscle.

These plans cover your daily three-square meals: breakfast, lunch, and dinner. If you feel the urge to snack, stick with healthy options like fruits and nuts. Here is your seven-day plan. (Use a small portion of fat-free cream cheese and a small amount of butter in year meals.) And pay attention to the portion you consume.

7 Day Meal Plans – based on the science of foods, not on meal plan 1200 or meal plan 1500 specifics

Day 1

  • Breakfast: Spinach omelet fried in coconut oil.
  • Lunch: Fried chicken breast on mixed greens with olive oil vinaigrette.
  • Dinner: Shrimp and avocado with mixed greens.

Day 2

  • Breakfast: Scrambled eggs with mixed vegetables in olive oil.
  • Lunch: Bun-less burgers with cheese and lettuce.
  • Dinner: Quinoa salad with chickpeas and cottage cheese.

Day 3

  • Breakfast: Protein pancakes with a side of bacon.
  • Lunch: Sautéed ground beef with bell peppers.
  • Dinner: Tofu stir-fry with broccoli and mushrooms

Day 4

  • Breakfast: Breakfast sausage with mixed buttered vegetables.
  • Lunch: Swedish meatballs with a side of sweet potato fries.
  • Dinner:  Chili con carne with almond bread.

Day 5

  • Breakfast: Flax bread with smoked salmon and cream cheese.
  • Lunch: Grilled chicken wings with blanched spinach.
  • Dinner: Baked herbed tilapia fillet over couscous.

Day 6

  • Breakfast: Chia pudding with vanilla protein powder and slivered almonds.
  • Lunch: Pan-fried salmon steak with mixed buttered vegetables.
  • Dinner: Skillet chicken fajitas with red bell peppers.

Day 7

  • Breakfast: Greek yogurt with nuts and berries.
  • Lunch: Tuna casserole with cheese and mushrooms.
  • Dinner: Roast chicken and salad greens.

As you can see, these best meal plan for weight loss and muscle gain are not based on a specific number of calories. However, the foods are extremely healthy and will be difficult for most people to overeat them. Whether your goal has always been to stick to meal plan 1200 or meal plan 1500 calories to lose weight, it does not matter in this case. This 7-day plan will get it done for you if you stick to them and do not overeat.

Final thoughts on the best meal plan for weight loss and muscle gain

All these meal plans for weight loss and muscle gain are based on research-backed nutritional philosophies. They are meant for weight loss and muscle gain but easy enough to prepare at home. As you become more familiar with the dietary requirements of each meal, you should be more confident in making your dishes for variety.

 However, if you do not mind repetition, you could always free yourself of the mental load and follow these 7 meal plans for weight loss and muscle gain week after week. You do not have to count calories or settle on specific programs such as meal plan 1200, meal plan 1500, meal plan 2000, etc. You have the foods selected for you; all you need is to prepare them and eat, but never overeat them.

I hope this meal plan will help you lose weight, gain muscle, and improve your overall life. They are not just meal plans; they are backed by science. Thank you for reading, and best of luck to you! And those are the best meal plan for weight loss and muscle gain made possible for you.

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