T5: 5-Day Plan high-protein-muscle-gain-5-day
5-Day High Protein Muscle Gain Plan
15 Total Meals
120 min Prep Time
$70-85 Weekly Budget
200g Avg Protein/Meal
Daily Breakdown
Shopping List
MASTER LIST high-protein-muscle-gain-5-day
3 lbs chicken thighs (bone-in)
3 lbs chicken breasts
1.5 lbs lean ground beef (90/10)
1.5 lbs large shrimp
4 salmon fillets (6 oz each)
2 sirloin steaks (8 oz each)
3 cans albacore tuna
24 eggs
Chicken sausage links (8)
1 container cottage cheese (32 oz)
1 container Greek yogurt (32 oz)
Shredded Mexican cheese blend
Butter
Brown rice (4 cups dry)
Quinoa (2 cups dry)
Rolled oats (2 cups)
Whole wheat tortillas (large, 6)
Corn tortillas (16)
6 bananas
2 avocados
Baby arugula (1 bag)
Fresh spinach (1 bag)
Butter lettuce (1 head)
English cucumber
Celery
Red onion
Lemons (3)
Limes (2)
Green onions
Fresh ginger
Fresh dill
Garlic (1 head)
Sweet potatoes (2)
Cherry tomatoes
Whey protein powder (2 lb tub)
Peanut butter
Almonds
Soy sauce
Sesame oil
Rice vinegar
Brown sugar
Sriracha
Dijon mustard
Taco seasoning (1 packet)
Salsa (1 jar)
Black beans (2 cans)
Roasted red peppers (1 jar)
Smoked paprika, cumin, garlic powder
Sunday Prep Protocol
1
Start slow cooker chicken for tacos
5 minStart slow cooker chicken for tacos (set to LOW for 6 hours)
2
Season and bake chicken thighs
25 minSeason and bake chicken thighs (or air fry in batches)
3
Cook brown rice and quinoa on stovetop simultaneously
20 minCook brown rice and quinoa on stovetop simultaneously
4
Cook ground beef with Korean sauce for power bowls
15 minCook ground beef with Korean sauce for power bowls
5
Make tuna salad for lettuce wraps
10 minMake tuna salad for lettuce wraps
6
Season salmon, wrap in parchment for easy weeknight baking
5 minSeason salmon, wrap in parchment for easy weeknight baking
7
Hard-boil 8 eggs and store peeled in the fridge
15 minHard-boil 8 eggs and store peeled in the fridge
8
Make breakfast burritos: scramble eggs, assemble and wrap 3
15 minMake breakfast burritos: scramble eggs, assemble and wrap 3 burritos
9
Shred slow cooker chicken and portion
10 minShred slow cooker chicken and portion
10
Assemble all containers and clean up
15 minAssemble all containers and clean up