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Weight Loss to Muscle Gain Meal Plan

11th September, 2023

Switch from Weight Loss to Muscle Gain Meal Plan

In your journey to attaining a healthy life, you must go through various trials and tribulations in the form of exercise, diet, sleep, and overall changes to your lifestyle patterns. Things can quickly get overwhelming with the constant shift and changes you have to undergo during this transition. If not properly cared for, you can even get hurt rather than benefit from this adaptation. A thorough knowledge of what you are about to undergo, how to deduce the best possible result, and from which approach is extremely important.

Switching from a weight loss-focused meal plan to a muscle gain-focused meal plan requires adjusting nutrition strategies. Instead of a calorie deficit, a slight calorie surplus is necessary to support muscle growth. Protein intake should increase to support muscle repair and growth, while carbohydrates provide energy for intense workouts. Healthy fats aid hormone production and overall health.

Meals should focus on lean protein sources, complex carbohydrates, and nutrient-dense foods. Nutrient timing, pre and post-workout nutrition, and strength training play important roles. Transitioning to a muscle-gain meal plan requires careful planning, proper nutrient distribution, and adjusting caloric intake to support muscle growth.

Meal Planning

Meal planning is a valuable tool for individuals striving to achieve their muscle gain and weight loss goals. It involves strategically organizing meals and snacks to ensure proper nutrient intake, portion control, and adherence to specific dietary guidelines. By carefully planning meals in advance, individuals can optimize their nutrition, manage calorie intake, and make healthier food choices.

Meal planning also helps save time and reduces the temptation to make impulsive, unhealthy food choices. It allows for better control over portion sizes, ensures a balanced distribution of macronutrients, and promotes consistency in dietary habits, ultimately supporting progress toward muscle gain and weight loss.

Weight loss meal plan

Evident by its name, a weight loss meal plan aids you in losing excess weight from your body. But it is more complex than it sounds. An ideal plan is a systematic weight loss that is undertaken considering the well-being of your mind and body. The goal should always be to lose body fat instead of muscles because if you dramatically lose your body weight through losing muscles, it will have severe negative implications for your body and can even prove to be fatal.

A perfect weight loss aids your body in building the necessary calorie deficit without compromising on the nutrients that your mind and body need to function efficiently. While planning out a weight loss meal, there are a few aspects that you need to bear in mind.

  • The amount of weight you intend to lose.LOL
  • Your physical activity level.
  • The time you can allot to grocery shopping and meal preparation
  • Any pre-existing medical or allergic requirements or constraints that you might have.
  • Any religious, cultural, or personal dietary constraints you might have.
  • Your level of expertise when it comes to cooking and the difficulty of the recipes.

You can always work with your family doctor or our special dietician or nutritionist to get a holistic view of how to tackle your food habits and what approach you should adopt for losing weight. Fortunately enough, if you are one of those who want ready-made healthy meals that suit your health requirements, our cutting-edge healthy meal delivery service prepares and delivers healthy food options suited to weight loss programs at your doorstep.

Muscle gain meal plan

On the other end of the spectrum, many people struggle with gaining muscles. Whether you are too skinny, hoping to build some muscles or someone training to get a six-pack ab and envious biceps and triceps, our muscle gain meal plans are becoming extremely popular.

No matter how much time you spend in your gym honing your muscles and jogging in a nearby park, you will only see the desired results if you eat the right way. You need to have a clear vision of how many calories you need to gain weight (muscle weight).

The focus should be creating a high-protein diet plan for muscle gain to help create a lean, muscular, and well-balanced physique. However, it doesn't mean you should completely cut off fats and carbohydrates from your diet since they serve as vital energy sources for you.

Essentially, it would help if you adopted a lifestyle wherein you eat healthy calories daily through muscle-building food sources while also exercising to balance it out.

Choice of food

The food you eat is crucial for both muscle gain and weight loss because it directly impacts calorie intake, nutrient composition, and overall body composition. Nutrient-dense foods provide essential nutrients for muscle growth while controlling calorie intake aids in weight loss. Choosing the right foods supports energy balance and optimal nutrition and helps achieve desired body composition goals.

Foods that aid in muscle gain and weight loss


Certain foods can be beneficial for both muscle gain and weight loss goals due to their nutrient content and effects on metabolism. Incorporating these foods into a balanced diet can aid in achieving your goal by providing essential nutrients, promoting satiety, and supporting overall health.

  1. Lean Protein Sources: Chicken breast, turkey, fish, tofu, Greek yogurt, and eggs provide essential amino acids for muscle repair and growth while promoting satiety.
  2. Whole Grains: Quinoa, brown rice, oats, and whole wheat products offer complex carbohydrates, fiber, and essential nutrients for sustained energy and balanced blood sugar levels.
  3. Fruits and Vegetables: Berries, leafy greens, broccoli, and citrus fruits are rich in vitamins, minerals, antioxidants, and fiber, supporting overall health and weight management.
  4. Healthy Fats: Avocado, nuts, seeds, and olive oil provide essential fatty acids and help regulate hormone production and satiety.
  5. Low-Fat Dairy: Milk, cottage cheese, and low-fat yogurt contain protein and calcium, supporting muscle growth and bone health.

Foods to avoid

While it's important to focus on incorporating nutritious foods into your diet, there are some foods that are best avoided or limited when aiming for muscle gain and weight loss:

  1. Processed and Sugary Foods: Foods high in added sugars, such as soda, candy, cookies, and sugary cereals, provide empty calories without much nutritional value.
  2. Fried and Fast Foods: Deep-fried foods and fast food options are often high in unhealthy fats, sodium, and calories, which can hinder weight loss and contribute to inflammation.
  3. Sugary Beverages: Sweetened beverages like soda, energy drinks, and fruit juices can add a significant amount of calories without providing the same level of satiety as whole foods.
  4. Highly Processed Snacks: Snack foods like chips, crackers, and packaged snack cakes are typically high in unhealthy fats, refined carbohydrates, and sodium.
  5. High-Fat Meats: Fatty cuts of meat, such as fatty beef, processed meats, and full-fat dairy products, can be high in saturated fats, which can negatively impact heart health and weight management.
  6. Alcohol: Alcoholic beverages are calorie-dense and provide little nutritional value. They can also lower inhibitions and lead to overeating or poor food choices.

While it's not necessary to completely eliminate these foods, it's important to consume them in moderation and focus on a balanced diet consisting of whole, unprocessed foods. Incorporating healthier alternatives and practicing portion control can support both muscle gain and weight loss efforts.

Why should you choose a meal delivery service?

Choosing a meal delivery service can offer several advantages. Firstly, it saves time and effort by eliminating the need for grocery shopping, meal planning, and cooking. It provides convenience and allows for a stress-free approach to meal preparation. Additionally, meal delivery services often offer customizable options catering to specific dietary needs or preferences. They can help promote portion control and calorie management, supporting weight loss or muscle gain goals.

With professionally prepared meals, there is assurance of balanced nutrition and portion sizes. Lastly, for individuals with busy lifestyles or limited cooking skills, meal delivery services provide a convenient solution for maintaining a healthy diet.

Bottom Line

Whether it is a weight loss meal plan or a muscle gain meal plan, whatever you are looking for, remember both of them are pretty similar since losing weight involves loss of fat, not loss of muscles, if you want to go the healthy way.

Nutritional strategies must be changed when switching from a diet for weight loss to one for muscle building. A small calorie surplus must be achieved to support muscle growth during this transition. It is vital to plan, distribute nutrients, and modify caloric intake carefully. In order to reach desired body composition goals, the switch entails a focus on promoting muscle growth, optimising nutrition, and modifying dietary patterns.

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