Meal plan for muscle gain
Eat enough to grow without forcing down dry rice bowls. Joeys plans a real surplus you'll actually finish.
The problem
- You can't eat 3,200 calories of bland chicken every day
- Bulks fall apart because cooking takes too long after the gym
- You keep gaining fat because the surplus isn't planned
- Grocery bills spiral when you wing it
- You don't know what to eat on lift days vs rest days
Your 3-day sample plan
Mon
Breakfast: Oats with banana, peanut butter, and whey (45g protein, 700 cal)
Lunch: Beef rice bowl with avocado and cheese (60g, 900 cal)
Dinner: Salmon with sweet potato and butter (50g, 850 cal)
Wed
Breakfast: Bagel with cream cheese, eggs, and bacon (38g, 750 cal)
Lunch: Chicken pesto pasta with parmesan (55g, 950 cal)
Dinner: Steak burrito bowl with rice, beans, guac (62g, 1,000 cal)
Fri
Breakfast: Protein pancakes with maple and berries (40g, 700 cal)
Lunch: Turkey-and-cheddar wrap with sweet potato fries (50g, 900 cal)
Dinner: Pork tenderloin with mashed potatoes and gravy (58g, 950 cal)
Questions
- How big a surplus does it pick?
- You choose. Lean bulk (+250 cal), standard (+500), or aggressive (+750). Joeys keeps you steady at the target — no surprise blowouts.
- Can I still eat foods I like?
- Yes. The plan starts from your preferences. Pizza night, takeout, weekend brunch — tell Joeys and it works them in.
- Do I need to track everything?
- No tracking required. Each meal is sized to your target so you just cook and eat.
- What if I'm vegetarian?
- Set it once and Joeys leans on eggs, dairy, legumes, tofu, and tempeh. Hitting 3,000+ calories vegetarian is doable — Joeys handles it.
- Will the grocery bill be insane?
- It can be — bulks cost more food. Add 'budget bulk' and Joeys leans on rice, oats, eggs, ground beef, and seasonal produce.