Muscle Gain

Dishes on the Muscle Gain plan

A sample of what this plan can serve. You swap any dish on any day when you build your plan.

Breakfast

• Shakshuka with Sourdough

  Two eggs poached in slow-cooked spiced tomato and pepper, finished with za’atar and a slice of toasted sourdough.

  420 kcal · P 26g · C 38g · F 18g

• Overnight Oats, Date & Cardamom

  Rolled oats soaked overnight with Emirati dates, cardamom and a spoon of almond butter.

  390 kcal · P 14g · C 52g · F 14g

• Egg White & Halloumi Wrap

  Fluffy egg whites with grilled halloumi and wilted spinach in a wholemeal wrap.

  380 kcal · P 32g · C 30g · F 14g

• Protein Pancakes with Date Syrup

  Oat and whey pancakes with sliced banana and a drizzle of date syrup.

  430 kcal · P 30g · C 50g · F 12g

• Turkey & Spinach Omelette

  Three-egg omelette with smoked turkey, spinach and a little aged cheddar.

  400 kcal · P 34g · C 10g · F 25g

• Smoked Salmon & Avocado Plate

  Cold-smoked salmon with sliced avocado, capers, red onion and a wedge of lemon. No bread, so it suits a low-carb morning.

  380 kcal · P 28g · C 8g · F 26g

Lunch

• Grilled Chicken & Quinoa Bowl

  Charcoal-grilled chicken breast over tri-colour quinoa with roasted courgette and a lemon-tahini drizzle.

  520 kcal · P 42g · C 38g · F 18g

• Chicken Shawarma Bowl

  Marinated chicken thigh with garlic toum, pickled turnip, tomato and brown rice.

  560 kcal · P 40g · C 48g · F 20g

• Tandoori Chicken with Jeera Rice

  Yoghurt-marinated tandoori chicken with cumin basmati and a sharp kachumber salad.

  580 kcal · P 46g · C 52g · F 18g

• Beef Kofta Wrap with Tahini Slaw

  Char-grilled beef kofta with tahini slaw and pickled chilli in a wholemeal wrap.

  570 kcal · P 40g · C 44g · F 24g

• Butter Chicken with Cauliflower Rice

  Slow-simmered tomato and cashew sauce with tandoori chicken, on cauliflower rice.

  490 kcal · P 42g · C 22g · F 26g

• Harissa Chicken Traybake

  Harissa-roasted chicken thigh with chickpeas, red peppers and herbed couscous.

  550 kcal · P 40g · C 46g · F 22g

Dinner

• Baked Hammour with Freekeh

  Gulf hammour baked with preserved lemon, served on smoked freekeh with sautéed spinach.

  480 kcal · P 44g · C 32g · F 16g

• Lamb Kofta with Roasted Vegetables

  Grilled lamb kofta with sumac onions, roasted root vegetables and cool mint yoghurt.

  540 kcal · P 38g · C 28g · F 30g

• Grilled Salmon with Sweet Potato

  Atlantic salmon fillet with harissa sweet-potato mash and tenderstem broccoli.

  520 kcal · P 40g · C 34g · F 24g

• Chicken Machboos

  The Emirati classic — spiced chicken and rice with dried lime and caramelised onion.

  610 kcal · P 44g · C 62g · F 18g

• Herb-Roasted Chicken with Freekeh

  Chicken roasted with thyme and garlic, on smoked freekeh with charred greens.

  540 kcal · P 46g · C 40g · F 20g

• Slow-Cooked Beef with Wild Rice

  Beef braised until it falls apart, in a mushroom and cream sauce, with wild rice.

  580 kcal · P 42g · C 46g · F 24g

Snacks

• Spiced Chickpeas & Almonds

  Oven-roasted chickpeas with cumin and paprika, tossed with smoked almonds.

  190 kcal · P 9g · C 18g · F 10g

• Greek Yoghurt, Berries & Pistachio

  Thick Greek yoghurt with mixed berries and crushed pistachios.

  170 kcal · P 16g · C 14g · F 6g

• Date & Almond Energy Balls

  Medjool dates blitzed with almonds, oats and a pinch of sea salt. Three per pot.

  195 kcal · P 6g · C 24g · F 9g

• Cottage Cheese, Cucumber & Mint

  High-protein cottage cheese with diced cucumber, fresh mint and cracked pepper.

  165 kcal · P 20g · C 8g · F 6g

• Mixed Nut & Seed Pot

  Almonds, walnuts, pumpkin and sunflower seeds, lightly toasted. Nothing added.

  205 kcal · P 7g · C 12g · F 15g

• Boiled Eggs with Za’atar

  Two soft-boiled eggs, halved, with za’atar and a pinch of sea salt.

  160 kcal · P 14g · C 2g · F 11g

See the full menu for this plan