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Muscle Gain Meal Plan | 4 Week High Protein Recipes, Bulking Diet Printable PDF, Grocery Lists + Bonus Planner Bundle Digital Download

Price:99,63 kr.

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Highlights

  • Designed by TheFitLabb
  • Digital download
  • Digital file type(s): 1 PDF, 1 ZIP

Eat to build. This 4-week muscle gain meal plan gives you every high-protein breakfast, lunch, dinner and snack fully planned — with weekly grocery lists, exact portion sizes, and simple prep notes. Just download, shop, and follow along.

💪 WHAT'S INSIDE
• 4 full weeks of planned high-protein meals (breakfast, lunch, dinner + snacks)
• Protein-focused recipes built around real, satisfying food
• Weekly grocery lists — shop once, stress less
• Exact portion sizes (grams/ml) + portion adjustment guide
• Cooking notes & easy prep tips for busy schedules
• "Next Steps" guide to keep building after week 4
• 🎁 BONUS: All-in-One Planner Bundle (7 digital templates — daily planner, fitness tracker, weight tracker & more)

📦 WHAT YOU'LL RECEIVE
• Instant digital download: 1 PDF containing the whole meal plan + 1 ZIP containing all the templates
• Print at home or use on any phone, tablet or computer
• Works with GoodNotes, Notability & Canva

💡 PERFECT FOR
Anyone training to build muscle who wants the nutrition side handled — structured, protein-rich meals to support recovery and growth, whether you train at home or in the gym. Beginner-friendly, no obscure ingredients or supplements required.

📥 HOW TO DOWNLOAD YOUR FILES
1. After purchase, go to Your Account → Purchases and Reviews
2. Click Download Files next to your order
3. Checked out as a guest? Use the download link in your Etsy receipt email
❓ Trouble downloading? Message us — we respond fast and will make sure you get your files.

⚠️ This is a digital product — no physical item will be shipped. For personal use only. This plan is for general informational purposes and isn't medical advice — consult your doctor before starting any new nutrition program.

🌿 TheFitLabb — structured, science-informed plans that make healthy eating simple.

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Reviews for this item

5.0

We calculate this number using a recency-weighted average of all ratings, with a rating's value decreasing by half each year to best reflect the current experience.

(2 reviews)

5.0 Item quality
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100% Buyers recommend
5 out of 5 stars 5 This item

Simeon Jun 12, 2026

For once a meal plan did what it promised. I had huge issues every time I wanted to get muscle lean because I’d lose muscle instead of fat. Who would have guessed that an $8 meal plan would do the job better than my nutritionist 🤣

Simeon Jun 12, 2026

Response from Ivan Gagov

That comment about beating your nutritionist made my day 😄 Honestly that's exactly what this plan was built for — the lean bulk without losing muscle is a real problem most generic plans ignore. Really glad it clicked for you. Enjoy the gains!

5 out of 5 stars 5 This item

Galin Jun 12, 2026

This plan is exactly what I needed. Every day is mapped out — meals, portions in grams, cooking instructions, even the reasoning behind each meal. The weekly grocery lists alone are worth it; shopping takes 20 minutes instead of an hour of wandering. I love that it’s evidence-based without being preachy, and the portion adjustment section made it easy to scale for my body weight. Four weeks in, my lifts are up and I actually look forward to eating. Highly recommend for anyone serious about a lean bulk.

Galin Jun 12, 2026

Response from Ivan Gagov

This is exactly the kind of feedback that makes it worth building. The reasoning behind each meal, the portion scaling, the grocery efficiency — those details matter and I'm glad they landed. Lifts going up after four weeks is the real measure. Keep pushing!

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