High Protein Meals for Muscle Gain: Eat to Grow
You can train as hard as you like, but muscle is built in the kitchen as much as the gym. If you're not eating enough protein and enough total calories, your body simply doesn't have what it needs to grow. Here's how to eat for muscle gain — and how to make it effortless.
The Two Rules of Eating for Muscle
- Enough protein — to supply the building blocks for muscle repair and growth
- Enough calories — muscle growth requires a slight energy surplus; you can't build something from nothing
Get both right alongside progressive training, and you grow. Miss either, and you stall.
How Much Protein and How Many Calories?
- Protein: around 1.6–2.2g per kg of bodyweight daily
- Calories: a modest surplus above maintenance — enough to grow, not so much you gain excess fat
For a 90kg lifter, that's roughly 145–200g protein and a controlled calorie surplus. The aim is a lean bulk — gaining muscle while minimising fat.
Why Our Large Range Is Built for This
Our Large range is designed for muscle gain:
- 600–750 calories per meal — the surplus you need
- 40g+ protein per meal — well above the 30g baseline
- Real, whole-food ingredients
- Fully portioned, so your intake stays consistent day to day
We don't cut protein to save calories, and we push it higher when calories go up. That's exactly what a muscle-building diet needs.
Make Hitting Your Numbers Effortless
The hardest part of bulking is eating consistently — especially the protein. Pre-made, protein-dense meals make it simple: heat one after training and your post-workout nutrition is sorted. Favourites for bulking include the Meatlovers Pizza Bowl and Philly Cheese Beef on Cauli Mash.
Frequently Asked Questions
How much protein do I need to build muscle?
Around 1.6–2.2g per kg bodyweight per day, alongside enough calories and consistent training.
Can I build muscle without a calorie surplus?
Beginners and those returning from a break sometimes can. For most trained lifters, a modest surplus produces faster results.
Will I gain fat while bulking?
A small amount is normal in a surplus. A lean bulk — modest surplus, high protein — keeps fat gain minimal.
What's the difference between your Large and Lean ranges?
Large is 600–750 cal with 40g+ protein (for gaining); Lean is 400–550 cal with 30g+ protein (for cutting).
Fuel Your Gains the Easy Way
Build muscle without the meal-prep grind. Set up a plan of high-calorie, high-protein meals built for growth.
Build My Meal Plan →
Want to see the Large range?
Questions? Email shop@mealprep.nz or call 07 572 5700.
General information only, not personalised dietary advice.
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