Calorie Surplus – Muscle Gain

Goal: Higher calories, sufficient protein and carbs, healthy fats, nutrient-dense foods to support growth.

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Protein

• Chicken, turkey, lean beef

• Salmon, tuna, mackerel, cod

• Eggs and whole eggs

• Greek yogurt, cottage cheese

• Protein powders (whey, casein, plant-based)

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Carbohydrates

• Brown rice, quinoa, oats, whole wheat pasta

• Potatoes, sweet potatoes

• Wholegrain bread, wraps

• Legumes (lentils, beans, chickpeas)

• Fruits: bananas, apples, berries, oranges, mango

Vegetables:

• All vegetables (flexible portions, aim for nutrient variety)

• Dark leafy greens, broccoli, peppers, zucchini, carrots, tomatoes

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Fats

• Olive oil, avocado, nut butters

• Nuts (almonds, walnuts, cashews)

• Seeds (chia, flax, sunflower, pumpkin)

• Fatty fish (salmon, mackerel)

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Extras / Optional Boosts

• Honey, natural sweeteners

• Full-fat dairy if desired

• Dark chocolate

• Extras for flavouring (herbs, spices, sauces)

 

Tips Across All Lists:

• Always prioritise whole foods over processed options.

• Adjust portions to match calories for your goal.

• Pair protein + carbs + fats at each meal for satiety and performance.

• Fresh or frozen vegetables are ideal for micronutrients and volume.