Packed with protein, this meal plan will help fuel you as you get stronger.

When you are trying to build muscle, it’s important to make sure you are eating enough protein. Protein builds healthy cells and repairs ones that are damaged, and it is the building block for your muscle mass. Most people think of animal protein foods, like steak, chicken and eggs when they think of “muscle-building foods” however, 2021 research published in The Journal of Nutrition suggests that eating 1 cup of nitrate-rich leafy greens each day—including kale, spinach, arugula and lettuce—is linked to 11% stronger leg strength.

In this meal plan to gain more muscle, both animal and plant-based proteins, are in each meal and snack for 7 days. Another benefit of protein is it also helps make it possible to eat fewer calories while still staying satisfied and full so we kept this plan at 1,500 calories with adjustments for 1,200 calories and 2,000 calories based on personal and individual needs.

• 1 cup low-fat plain Greek yogurt
• 1 cup sliced strawberries

Daily Totals: 1,498 calories, 103 g protein, 131 g carbohydrates, 28 g fiber, 60 g fat, 1,585 mg sodium

To make it 1,200 calories: Omit A.M. snack and reduce P.M. snack to 2/3 cup.

To make it 2,000 calories: Add 1/4 cup chopped pecans to A.M. snack, increase to 2 cups edamame at P.M. snack and add 1 serving Basic Green Salad with Vinaigrette to dinner.

Daily Totals: 1,495 calories, 93 g protein, 118 g carbohydrates, 25 g fiber, 73 g fat, 1,522 mg sodium

To make it 1,200 calories: Omit A.M. snack and P.M. snack and reduce to 3/4 serving of breakfast.

To make it 2,000 calories: Add 1 medium apple and increase to 2 oz cheese at A.M. snack, add 1 medium pear to lunch, increase P.M. snack to 1/3 cup almonds and 1 1/2 cups blackberries.

• 1 medium pear
• 1/4 cup low-fat cottage cheese
• 1 tablespoon roasted unsalted pumpkin seeds

Daily Totals: 1,510 calories, 126 g protein, 124 g carbohydrates, 29 g fiber, 57 g fat, 1,649 mg sodium

To make it 1,200 calories: Omit A.M. snack and P.M. snack and reduce to 3/4 serving of breakfast.

To make it 2,000 calories: Increase cottage cheese to 1 cup and pumpkin seeds to 3 Tbsp in A.M. snack and increase edamame in P.M. snack to 2 cups.

• 1 medium apple
• 1 ounce Cheddar cheese

• 8 walnut halves
• 1 medium peach

Daily Totals: 1,492 calories, 95 g protein, 148 g carbohydrates, 26 g fiber, 62 g fat, 1,939 mg sodium

To make it 1,200 calories: Omit A.M. snack and reduce to 2 walnut halves at P.M. snack.

To make it 2,000 calories: Increase to 2 slices toast at breakfast, increase to 2 oz cheese at A.M. snack, increase P.M snack to 1/2 cup walnuts and increase brown rice to 1 cup at dinner.

• 1/2 cup plain low-fat Greek yogurt
• 1/2 cup blackberries

• 1 serving Pesto Salmon
• 3/4 cup cooked whole-wheat bow-tie pasta

Daily Totals: 1,496 calories, 111 g protein, 100 g carbohydrates, 29 g fiber, 75 g fat, 1,785 mg sodium

To make it 1,200 calories: Omit A.M. and P.M. snacks.

To make it 2,000 calories: Increase to 2 slices toast at breakfast, increase to 2 cups edamame at A.M. snack, add 1 medium pear to lunch, increase to 1 cup blackberries and 1 cup yogurt at P.M. snack.

• 1 medium banana
• 1 tablespoon creamy, natural peanut butter

Daily Totals: 1,497 calories, 89 g protein, 160 g carbohydrates, 35 g fiber, 58 g fat, 1,795 mg sodium

To make it 1,200 calories: Omit peanut butter at A.M. snack and omit P.M. snack.

To make it 2,000 calories: Increase to 2 Tbsp peanut butter at A.M. snack, add 1 medium pear to lunch, increase to 2 cups edamame at P.M. snack and increase to 1 1/4 cups sweet potatoes at dinner.

• 1 medium banana
• 1 tablespoon creamy, natural peanut butter

• 1/4 cup dry-roasted almonds

Daily Totals: 1,519 calories, 66 g protein, 172 g carbohydrates, 24 g fiber, 64 g fat, 2,189 mg sodium

To make it 1,200 calories: Omit peanut butter at A.M. snack and omit P.M. snack.

To make it 2,000 calories: Add 1 cup strawberries to breakfast, increase to 2 Tbsp peanut butter at A.M. snack, increase to 1/2 cup almonds at P.M. snack and increase to 2 slices baguette at dinner.