Muscle Gain
Training Day Routine
A seven-day routine distributing meals and snacks around training sessions.
35Meals
MediumDifficulty
General information. This sample programme is educational and is not medical advice.
Sample Flow
7-day meal breakdown
General meal suggestions for breakfast, snacks, lunch and dinner, day by day — samples you can adapt.
- Kahvaltı Oat porridge with milk 1 büyük kâse + Boiled eggs 2 adet + Banana 1 orta boy
- Ara Öğün Pre-session milk with dates 1 su bardağı
- Öğle Yemeği Grilled chicken breast 1 büyük porsiyon + Brown rice pilaf 1 kâse + Seasonal salad 1 tabak
- İkindi Post-session yoghurt with fruit 1 kâse
- Akşam Yemeği Chickpea stew with meat 1 kâse + Bulgur pilaf 1 kâse + Cacık (yoghurt and cucumber) 1 kâse
- Kahvaltı Menemen with cheese 1 porsiyon + Wholegrain bread 2 dilim + Ayran (yoghurt drink) 1 su bardağı
- Ara Öğün Pre-session kefir with banana 1 su bardağı
- Öğle Yemeği Baked meatballs 1 porsiyon + Oven-roasted potatoes 1 orta boy + Çoban salad (tomato, cucumber, onion) 1 tabak
- İkindi Post-session curd cheese with walnuts 1 kâse
- Akşam Yemeği Lentil soup 1 kâse + Chicken sauté with vegetables 1 porsiyon + Bran bread 2 dilim
- Kahvaltı Curd cheese toast on wholegrain bread 2 adet + Tomato and cucumber 1 tabak + Plain milk 1 su bardağı
- Ara Öğün Pre-session yoghurt with dried apricots 1 kâse
- Öğle Yemeği Baked sea bass 1 porsiyon + Freekeh pilaf 1 kâse + Rocket salad 1 tabak
- İkindi Post-session bread with tahini and grape molasses 1 dilim
- Akşam Yemeği White beans with meat 1 kâse + Rice pilaf 1 kâse + Yoghurt 1 kâse
- Kahvaltı Vegetable omelette 1 porsiyon + White cheese 2 dilim + Rye bread 2 dilim
- Ara Öğün Rest-day apple with walnuts 1 tabak
- Öğle Yemeği Ezogelin soup (red lentil and bulgur soup) 1 kâse + Borlotti beans in olive oil 1 kâse + Roasted pepper salad 1 tabak
- İkindi Rest-day almonds and raisins 1 avuç
- Akşam Yemeği Baked turkey with vegetables 1 porsiyon + Boiled potatoes 2 orta boy + Green salad 1 tabak
- Kahvaltı Eggs with spinach 1 porsiyon + Curd cheese 2 yemek kaşığı + Wholegrain bread 2 dilim
- Ara Öğün Pre-session oats with honey 1 kâse
- Öğle Yemeği Baked chicken thigh 1 porsiyon + Wholemeal pasta 1 kâse + Cabbage and carrot salad 1 tabak
- İkindi Post-session kefir with figs 1 su bardağı
- Akşam Yemeği Green beans with meat 1 kâse + Rice pilaf with vermicelli 1 kâse + Ayran (yoghurt drink) 1 su bardağı
- Kahvaltı Whole wheat toast with kaşar cheese 2 adet + Boiled eggs 2 adet + Freshly squeezed orange juice 1 su bardağı
- Ara Öğün Pre-session porridge with raisins 1 kâse
- Öğle Yemeği Grilled bonito 1 porsiyon + Spinach in olive oil 1 kâse + Cornbread 2 dilim
- İkindi Post-session wholegrain slice with peanut butter 1 dilim
- Akşam Yemeği Stuffed courgettes with meat 1 porsiyon + Strained yoghurt 1 kâse + Green lentil salad 1 tabak
- Kahvaltı Cheese, olive and walnut plate 1 tabak + Honey and butter 1 yemek kaşığı + Whole wheat simit (sesame ring) 1 adet
- Ara Öğün Rest-day seasonal fruit plate 1 tabak
- Öğle Yemeği Türlü (vegetable stew with meat) 1 kâse + Bulgur pilaf 1 kâse + Pickles and greens 1 tabak
- İkindi Rest-day kefir with hazelnuts 1 su bardağı
- Akşam Yemeği Lentil patties 4-5 adet + Purslane with yoghurt 1 kâse + Roasted aubergine salad 1 tabak