muscle building

meal
plan
muscle building meal plan
This meal plan is designed for you to use to pack on size and build muscle. Thus, you will
ideally want to be eating at a calorie surplus. To do so most effectively with this meal plan,
please read through the below notes and steps.
● This meal plan comes up to a total of
around 2,700 calories. This is likely
around the ideal calorie intake to build
muscle for most lifters who currently
weigh around 150-170lbs (68kgs-
77kgs). If you don’t fall within the above
weight range OR simply want to gauge if
this calorie intake is optimal for you, then
perform the below step.
● To manually calculate how many calories
you’ll need to optimally build muscle,
a simple way to do this is to multiply
your bodyweight in lbs by 15 and
then add ~250-500 to this depending
on your training experience. If you’re a
beginner with less than a year or two of
lifting experience in the gym, you can
opt for a more aggressive surplus by
using the higher end of the range (e.g.
add 400-500) whereas if you’re a more
experienced lifter, you can opt for the
lower end of the range (e.g. add 250-
300). This will give you a rough indication
of what your “muscle building calorie
intake” should be.
◦ For example: let’s say you’re a
beginner who weights 150 lbs.
150 x 15 = 2250. Add 400 to this and
you get 2,650 calories, which would be
your goal calorie intake.
And… that’s pretty much it! Enjoy and let me know how you like the meals by sharing and
tagging me on social media (@jeremyethier)!
● As you progress with this meal plan,
you will be gaining weight. You want
to aim to gain around 1-2% of your
bodyweight per month. If you’re
undershooting or overshooting based
on this goal, then adjust your meal plan
accordingly by increasing or decreasing
your calorie intake.
● This meal plan is ideal for those working
a 9-5 job and is structured in that fashion.
If you workout at other times during the
day, then you can simply move your
pre-workout (which is also your
immediate post workout) meal and re-
arrange your day/meals accordingly.
● To periodize your diet overtime to
mitigate excess fat gain, it would be
wise to transition to a 1 month calorie
deficit after every 3 months or so of
being in a surplus. This can be done in
this meal plan by simply cutting down
the calorie intake to roughly ~1,900
to 2,300 calories. This is easily done by
decreasing some of the servings of the
carbs (e.g. use less oats, sweet potato,
and rice) and/or decreasing some of the
servings of the fats (e.g. use less peanut
butter, walnuts, swap eggs for egg
whites, etc.).
muscle building meal plan 1 DAY
meal plan
Apple Cinnamon Oatmeal
MEAL 1
Scrambled Egg Whites with Peppers & Kale

MEAL 2 Arugula Salad With Salmon & Sweet Potato

MEAL 3 Peanut Butter Rice Cakes, Banana, & Protein Shake

MEAL 4 Turmeric Chicken with Brown Rice and Veggies

MEAL 5 Yogurt Parfait

 muscle buildingMuscle
meal plan
Building Meal Plan 1 DAY
1 day

Meal Plan
meal plan Meal Plan

Calories 2588

Fat 71g

Saturated 10g

Polyunsaturated 20g

Monounsaturated 23g

Carbs 331g

Fiber 46g

Protein 182g

Sodium 1406mg

Potassium 5502mg
Apple Cinnamon Oatmeal
Apple Cinnamon Oatmeal
5 ingredients · 15 minutes · 1 serving

5 ingredients · 15 minutes · 1 serving

Directions Ingredients

1. Add the milk, 3/4 of the diced apple slices and cinnamon to a medium-sized pot. Bring to 45 grams Oats (quick or rolled)
a gentle boil over medium heat and then add the oats. Cook until oats have absorbed all
1 cup Low Fat, 1% Milk (or dairy alternative of
the liquid.
choosing)
2. Transfer to a bowl and top with almond butter. Top with remaining diced apple slices.
100 grams Apple (peeled and finely chopped)
Enjoy!
1 tsp Cinnamon

Notes 1 1/2 tsps Almond Butter

Meal Timing Nutrition Amount per serving

Eat this meal within 2 hours of waking up.

Meal 1 Calories & Macros Calories 394 Carbs 63g

For Meal 1, there are 470 calories, 32 g of protein, 11 g of fat, and 66 g of carbohydrates.
Fat 10g Fiber 9g
Lactose Free
Saturated 2g Protein 18g
Substitute any dairy alternative for the milk.
Polyunsaturated 2g Sodium 164mg
Gluten-Free
Use gluten-free certified oats if needed. Monounsaturated 4g Potassium 339mg

Apple
A tart apple like a Granny Smith or Macintosh works best for this recipe.

Jeremy Ethier
contact@builtwithscience.com
Scrambled Egg Whites with Peppers & Kale
Scrambled Egg Whites with Peppers & Kale
4 ingredients · 15 minutes · 1 serving

4 ingredients · 15 minutes · 1 serving

Directions Ingredients

1. Heat a skillet over medium heat with non-stick spray. Add the red bell pepper and kale 1/4 Red Bell Pepper (sliced)
leaves and sauté until softened, about 5 to 7 minutes.
15 grams Kale Leaves (chopped)
2. While the veggies are cooking, mix the egg whites into a bowl and season with salt and
120 grams Egg Whites
pepper. Beat gently with a fork until well combined.
Sea Salt & Black Pepper (to taste)
3. Push the veggies to one side of the pan, and pour the beaten eggs into the empty side.
Use a spatula to scramble, slowly incorporating the veggies once the eggs are no longer
very wet. Nutrition Amount per serving
4. Divide between plates and enjoy!
Calories 75 Carbs 3g

Notes Fat 1g Fiber 1g

Saturated 0g Protein 14g
Meal Timing
Polyunsaturated 0g Sodium 208mg
Eat this meal within 2 hours of waking up.
Monounsaturated 0g Potassium 311mg
Meal 1 Calories & Macros
For Meal 1, there are 470 calories, 32 g of protein, 11 g of fat, and 66 g of carbohydrates.

Leafy Green
Substitute spinach, mixed greens, or arugula for the kale.

Bell Pepper
Omit if you'd like.

Jeremy Ethier
contact@builtwithscience.com
#BuiltWithScience programs

WANT TO KNOW EXACTLY WHAT TO EAT AND HOW

MUCH TO EAT WEEK AFTER WEEK, MONTH AFTER
MONTH, SO THAT YOU CAN CONTINUE TO BUILD
MUSCLE IN THE MOST EFFECTIVE WAY POSSIBLE?

That’s exactly what my #BuiltWithScience

programs are designed to do.

We show you step by step with our

software how much your specific body
should be eating to see the best results,
and then pair this with an optimized
workout plan designed for you to pack on
lean muscle as fast as possible
(and without the fat!).

It’s how thousands of our members like

Kevin are seeing amazing results and
breaking through plateaus in such a short
amount of time.

To join the family and get started today,

click the button below to discover which of
our programs would be best suited for you
and where your body is currently at:

CLICK HERE TO DISCOVER THE BEST PROGRAM FOR YOU

Arugula Salad With Salmon & Sweet Potato
Arugula Salad With Salmon & Sweet Potato
9 ingredients · 15 minutes · 1 serving

9 ingredients · 15 minutes · 1 serving

Directions Ingredients

1. Heat a skillet over medium heat. Season the salmon with salt, then add it to the pan skin- 113 grams Salmon Fillet (about 4 oz)
side down, cooking for about 4 to 5 minutes. Flip and cook for an additional 1 to 2
1/8 tsp Sea Salt
minutes, until the flesh is opaque throughout.
1 1/2 tsps Extra Virgin Olive Oil
2. Meanwhile, steam the diced sweet potatoes.
2 tsps Lemon Juice
3. Add the arugula to a plate and top with the cucumber, avocado and fig. Drizzle olive oil
over top and squeeze the lemon juice. Mix together well and place the salmon on top. 40 grams Arugula
Eat the sweet potato on the side. Enjoy!
1/4 Cucumber (sliced)
40 grams Avocado (sliced)
Notes
1 Fig (optional, quartered)

Meal Timing 250 grams Sweet Potato

Eat this meal 3-5 hours after last meal.
More Flavor Nutrition Amount per serving
Add additional seasoning to the salmon such as cayenne, chili flakes or other herbs and
spices.
Calories 560 Carbs 68g

Fat 20g Fiber 13g

Saturated 3g Protein 29g

Polyunsaturated 5g Sodium 498mg

Monounsaturated 11g Potassium 1975mg

Jeremy Ethier
contact@builtwithscience.com
Peanut Butter Rice Cakes, Banana, & Protein Shake
Peanut Butter Rice Cakes, Banana, & Protein Shake
5 ingredients · 5 minutes · 1 serving

5 ingredients · 5 minutes · 1 serving

Directions Ingredients

1. Spread peanut butter over top rice cakes and sliced banana pieces on top. Mix protein 2 Plain Rice Cake
powder with milk and shake until incorporated. Enjoy!
1 tbsp All Natural Peanut Butter (or almond
butter)
Notes 120 grams Banana

1 cup Low Fat, 1% Milk

Meal Timing
Eat this meal within 1-2 hours before your workout. 35 grams Whey Protein Powder

Post-Workout
We would recommend consuming 1/2 of the protein shake prior to your workout, and saving Nutrition Amount per serving
1/2 of the protein shake for post-workout for optimal recovery.
Calories 532 Carbs 65g

Fat 14g Fiber 5g

Saturated 3g Protein 42g

Polyunsaturated 2g Sodium 224mg

Monounsaturated 4g Potassium 716mg

Jeremy Ethier
contact@builtwithscience.com
Turmeric Chicken with Brown Rice and Veggies
Turmeric Chicken with Brown Rice and Veggies
7 ingredients · 30 minutes · 1 serving

7 ingredients · 30 minutes · 1 serving

Directions Ingredients

1. Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper. 175 grams Cooked Brown Rice

2. Cook the brown rice according to the directions on the package. 113 grams Boneless, Skinless Chicken Breast
(about 4 oz)
3. While the rice cooks, toss each chicken breast in the extra virgin olive oil, turmeric, salt
and pepper. Transfer to the baking sheet and cook for 25 to 30 minutes or until cooked 1/2 tsp Extra Virgin Olive Oil
through.
1/3 tsp Turmeric
4. Steam the zucchini and broccoli together until softer in texture.
150 grams Broccoli
5. Once the chicken, vegetables, and rice are cooked, divide between plates and enjoy!
Sea Salt & Black Pepper (to taste)

100 grams Zucchini

Notes

Nutrition Amount per serving

Meal Timing
Eat this meal 1-2 hours after your workout.
Calories 510 Carbs 74g
More Flavor
Add garlic powder or cayenne pepper. Fat 9g Fiber 8g

Saturated 1g Protein 38g

Polyunsaturated 1g Sodium 109mg

Monounsaturated 2g Potassium 1133mg

Jeremy Ethier
contact@builtwithscience.com
Yogurt Parfait
Yogurt Parfait
8 ingredients · 5 minutes · 1 serving

8 ingredients · 5 minutes · 1 serving

Directions Ingredients

1. Divide yogurt into glasses or bowls. Mix in powdered peanut butter and stevia (to taste). 300 grams Non Fat (0%) Plain Greek Yogurt
Top with berries, dates, chia seeds, and crushed walnuts. Enjoy!
50 grams Blueberries
50 grams Raspberries
Notes
30 grams Pitted Dates (diced)

Meal Timing 1 1/2 tsps Chia Seeds

Eat this meal within 1 hour before bed. 20 grams Walnuts

2 tbsps Pb2 Powdered Peanut Butter

Stevia (to taste)

Nutrition Amount per serving

Calories 517 Carbs 58g

Fat 17g Fiber 10g

Saturated 1g Protein 41g

Polyunsaturated 10g Sodium 203mg

Monounsaturated 2g Potassium 1028mg

Jeremy Ethier
contact@builtwithscience.com
ADDITIONAL COMMENTS
I HOPE THIS PDF IS USEFUL FOR YOU!

I put in a lot of effort into providing this routine for you free of charge. All I ask in return is that you
show your support for my work and connecting with me on my social media platforms where I share
more informative content on a regular basis:

instagram @JEREMYETHIER

facebook @JEREMYETHIERfit

website BUILTWITHSCIENCE.COM

ENJOY!
Disclaimer
The content provided in this PDF is for informational and Please note the following:
educational purposes only. Jeremy Ethier is not a medical
doctor, psychologist, therapist, nutritionist, or registered dietitian. ● any and all exercise that you do as a result of what you
The contents of this document should not be construed as read in this PDF shall be performed solely at your own
medical, psychological, dietary, nutritional, or healthcare advice risk;
of any kind. The contents of this document are not intended
● any and all meal plans that you follow or adhere to as a
to diagnose, treat, cure, or prevent any health conditions, nor
result of what you read in this PDF shall be used solely at
are they intended to replace a physician, dietitian, nutritionist,
your own risk; and
or other qualified healthcare professional’s advice. You should
always consult your physician, dietitian, or other qualified ● any and all foods or beverages that you consume as a
healthcare professional on any matters regarding your health, result of what you read in this PDF shall be consumed
engagement in physical activity, and/or diet before starting solely at your own risk.
any fitness program or meal plan to determine if it is suitable No part of this report may be reproduced or transmitted in
for your needs. This is especially important if you (or your any form whatsoever, electronic or mechanical, including
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consult your physician, dietitian, or other qualified healthcare any purpose without express written consent.
professional before starting any fitness program, meal plan, or
dietary regimen if you smoke, have high cholesterol, are obese,
or have a bone or joint problem that could be made worse by
a change in physical activity or diet. Do not start or continue
any fitness program, meal plan, or dietary regimen if your
physician, dietitian, or health care provider advises against it. If
you experience faintness, dizziness, pain, shortness of breath
or any other form of discomfort at any time while exercising or
while following any meal plan/dietary regimen, you should stop
immediately. If you are in Canada and think you are having a
medical or health emergency, call your health care provider, or
911, immediately.