Meals

Centr Team

What to eat to gain weight and muscle mass

Chris and his stuntman Bobby chow down on yet another meal to fill out the Thor costume.

So while you’re carving out time to go to the gym, you should also be doing some meal planning in the kitchen. Meal prepping doesn’t have to be a headache. Your meal prep could be as simple as planning and shopping for a week of meals in advance, batch cooking several meals on the day you have time, or stocking your freezer with dinners for those nights you’re late home from training.

Whether you’re starting a muscle-building program, or fine-tuning your nutrition to perform better, we’ve got the tips you need to maximize your results. We’ll also share a few of our favorite quick and easy muscle-building recipes, plus smoothie recipes destined to become one of your go-to sources of protein.

Muscle-building foods to help you gain weight

Any meal plan or diet to gain weight and muscle should include a range of healthy whole foods, with plenty of protein to aid muscle growth and colorful veggies for nutrients and fiber. For Chris and Luke, a regular meal will have a macro breakdown of around 30–40% protein, 30% carbs and 30% fat.

In your daily meal plan to gain weight and muscle, aim to include foods such as:

• Fish

• Lean meat

• Chicken

• Starchy carbs (e.g. potato, corn, grains)

• Oats and whole-grain bread

• Rice

• Pasta

• Dairy in the form of milk and Greek yogurt

• Tofu and tempeh

• Legumes

• Nuts and nut butters

• Seeds

• Eggs

Extra calories to avoid when you want to gain weight

When you’re thinking about what to eat to gain muscle mass, sweets such as soda/soft drinks and candy, or fast food may seem like the easy route to get the calories you need – a no-effort way to stack on weight fast.

But while these foods may be high in calories, they’re not the kind you want. Known as ‘dirty bulking’, this kind of ‘eat whatever you want that is high in calories’ bulking plan is more likely to expand your waist with fat than it is to build up your muscles with protein.

Bulking snacks for building muscles: How to top-up when you’re trying to gain weight

Most people following a muscle-building program find that eating regular snacks throughout the day is easier than sitting down for enormous high-calorie meals three times a day. So rather than focusing only on your post-workout meal for muscle gain, snack often and opt for nibbles that combine two or more food groups – for instance, dipping apple slices in peanut butter.

Make a batch of the Power Plus Muesli Bars on Sunday for a whole week’s worth of bulking snacks. Future you will thank you for it!

Try adding these Centr snack recipes into your regular rotation.

• Power Plus Muesli Bars: High in protein and carbs, these DIY power bars make it easy to get the nutrition you need post-workout.
• High-Protein Spicy Tuna Bites: It doesn’t have to be all bars and shakes. Savory high-protein bites are a great way to mix up your protein intake and spacing.

Just like it makes sense to prep your main meals for the week, it pays to batch cook snacks to have on hand as a pre and post-workout meal. Discover more bars you can pack in your gym bag to meet your energy and protein needs, and keep you training at optimum levels.

High-calorie shakes for weight gain

In the best diet for weight gain and muscle building, protein shakes are the secret weapon. That’s because the amount of calories required to maximize muscle mass can make it feel like you’re constantly eating. So when you couldn’t possibly eat anymore, drink!

Getting some of your calories from smoothies and shakes can make gaining weight easier – especially when they taste as good as the Green Super Smoothie.

Using protein powder in high-calorie shakes for weight gain is one of the easiest ways to boost your daily intake. Smoothies are especially useful as a post workout meal to get your protein fix, or as a quick bulking breakfast you can grab and go.

Looking for the perfect protein shake recipe for weight gain? Try our Green Super Smoothie. You’ll find more super smoothie flavors on Centr.

4 healthy meals for weight gain

Finding meals that are suitable for healthy weight gain doesn’t have to be hard. Your aim in making good meals for bulking should be to get a mix of protein, carbs, veg and fiber in every meal. Need somewhere to begin? We’ve got the recipes you need to gain muscle.

1. Beef & Soba Noodle Salad: This noodle salad (which includes meat, starchy carbs and legumes) can be served warm or cold, which means leftovers make a great post-workout meal.

2. Barbecued Chicken with Grilled Broccoli & Lemon Salad: High in protein, easy to make, and a whole lot more tasty than the cliched ‘steamed chicken’ gym weight-gain diet.

Try a fresh spin on the classic bodybuilder diet with Centr’s Barbecued Chicken with Grilled Broccoli & Lemon Salad. It’s perfect for those post-gym nights.

3. Lentil & Mushroom Soup with Tofu: Yes, you can build muscle on a vegan diet. This soup from chef Dan Churchill is sure to become a staple of any vegan bulking meal plan. For more help building muscle on a plant-based diet, check out our guides to vegan protein powder and whole food vegan protein sources.

4. Turkey Burger with Hummus: Sick of chicken? Turkey is right up there with the other bird as a quality type of high-protein lean meat for building lean body mass. To get that good mix of foods to help gain weight and muscle, just layer it all into a burger.

Remember, the best meals for bulking are those you will actually eat consistently. So it’s important that your meal plan is not so restrictive or bland that it becomes impossible to stick with. Recipes that you enjoy and can make easily (or adapt with the ingredients you have on hand) such as these dishes are a good starting point.

You can find a huge variety of high-calorie meals suitable for gaining weight (including breakfast ideas and fast and easy-to-make lunches) on Centr.

Top muscle-building workout advice

We can’t talk about how to gain weight and muscle without mentioning your training.

If you want to build muscle effectively – without spending endless hours in the gym – compound movements that work several muscles at once should be a priority. By varying your form on this style of exercise, you can shift the emphasis to different muscles.

Good examples of compound movements are:

• Squats – engages your quads, hamstrings, calves, glutes, core and lower back.
• Bench press – works your chest, shoulders and triceps.

“Any muscle-building program worth your time is going to focus on those big compound moves,” says professional bodybuilder and Centr expert Torre Washington. “Because compound exercises are multiple joint movements, they allow you to work different muscle groups all at once.”

If you’re new to building muscle, check out Torre’s rules for getting started.

The other essential element of building muscle is progressive overload – regularly increasing load and training intensity so your muscles are forced to adapt and get stronger. In the main, this means gradually increasing the weight you’re lifting each week. But you can also challenge your muscles by increasing reps and sets, and switching tempo to increase time spent under tension.

Consistency and repetition is also key to getting results – that means having a solid lifting schedule. Whatever your experience level, the 13-week Centr Power program will help you master lifts and lock in a routine to maximize muscle mass.

You can choose to train in the gym, or follow the home program.

So what should you eat to gain weight?

There’s no secret recipe or magical weight-gain foods that will instantly give you the size you’re looking for.

Take these rules with you to create a sustainable plan and be consistent: the results will come.

To gain weight

• You need to be in calorie surplus – but avoid ‘dirty bulking’ which is more likely to expand your waistline than your muscles.

• Eat a variety of foods, spread out in small meals across the day.

• Follow a personalized muscle-building program to get results. You don’t need to be the heaviest lifter in the gym – start at a level that’s right for you.

• Leave enough time for rest and recovery.

Foods to aim for

• Protein-rich foods like fish, lean meat, chicken and eggs

• Starchy carbs like potatoes, corn, grains, rice and pasta

• Dairy in the form of milk and Greek yogurt

• Seeds, nuts, and legumes

• And when you feel like you can’t possibly eat anymore, drink instead – smoothies are your friend!

Want more muscle-building recipes?

The Centr meal plan takes the hard work out of organizing your muscle-building nutrition. Our meals and snacks are quick and easy, balanced for macros, and provide the base of your daily calorie intake – you can then adjust for your personal needs and goals. Sign up for a free trial to get access to all of our recipes, and start training with the definitive muscle-building program Centr Power.