How to Build Muscle & Get Lean: A High-Protein Nutrition Plan

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Introduction

March is National Nutrition Month, making it the perfect time to fine-tune your eating habits and optimize your diet for muscle growth. Whether you’re looking to build lean muscle or get more cut, a high-protein, macro-balanced meal plan is essential. By combining lean proteins, healthy carbohydrates, and good fats, you can fuel your workouts, support muscle recovery, and maintain steady energy levels throughout the day. This guide provides a structured meal plan to help you stay on track with your nutrition goals while keeping meals simple, effective, and delicious. Let’s dive into the best foods to eat this month to maximize your muscle gains!

Example Meal Plan (First Few Days) with Portion Sizes & Macros

(Approximate macros per meal: Protein/Carbs/Fats are in grams)

Day 1
Breakfast:
  • Scrambled eggs (3 whole, 3 whites) – 36g protein, 2g carbs, 21g fat
  • Sautéed spinach (1 cup) – 1g protein, 3g carbs, 0g fat
  • Whole-grain toast (1 slice) – 4g protein, 14g carbs, 1g fat
  • Avocado slices (1/4 avocado) – 1g protein, 3g carbs, 7g fat
    Total: ~42g protein, 22g carbs, 29g fat
Snack:
  • Greek yogurt (6 oz) – 17g protein, 6g carbs, 0g fat
  • Mixed berries (1/2 cup) – 0g protein, 7g carbs, 0g fat
  • Almonds (10) – 3g protein, 3g carbs, 7g fat
    Total: ~20g protein, 16g carbs, 7g fat
Lunch:
  • Grilled chicken breast (6 oz) – 42g protein, 0g carbs, 3g fat
  • Quinoa (1/2 cup cooked) – 4g protein, 20g carbs, 1g fat
  • Roasted Brussels sprouts (1 cup) – 3g protein, 10g carbs, 0g fat
    Total: ~49g protein, 30g carbs, 4g fat
Snack:
  • Cottage cheese (1/2 cup) – 14g protein, 3g carbs, 2g fat
  • Walnuts (7 halves) – 2g protein, 2g carbs, 7g fat
  • Honey (1 tsp) – 0g protein, 6g carbs, 0g fat
    Total: ~16g protein, 11g carbs, 9g fat
Dinner:
  • Baked salmon (6 oz) – 38g protein, 0g carbs, 14g fat
  • Sweet potato (1/2 medium) – 2g protein, 20g carbs, 0g fat
  • Steamed asparagus (1 cup) – 3g protein, 5g carbs, 0g fat
    Total: ~43g protein, 25g carbs, 14g fat

Total Daily Protein = 170 grams

Day 2
Breakfast:
  • Protein smoothie: Whey protein (1 scoop), banana (1/2), peanut butter (1 tbsp), almond milk (1 cup)
    Total: ~35g protein, 22g carbs, 8g fat
Snack:
  • Hard-boiled eggs (2), hummus (2 tbsp), cucumber slices
    Total: ~14g protein, 8g carbs, 10g fat
Lunch:
  • Lean turkey burger (6 oz, lettuce wrap), quinoa salad (1/2 cup cooked, olive oil dressing)
    Total: ~50g protein, 26g carbs, 12g fat
Snack:
  • String cheese, almonds (10)
    Total: ~10g protein, 5g carbs, 9g fat
Dinner:
  • Grilled shrimp (6 oz), brown rice (1/2 cup), stir-fried vegetables
    Total: ~44g protein, 28g carbs, 6g fat

Total Daily Protein = 153 grams

Day 3
Breakfast:
  • Oatmeal (1/2 cup cooked), protein powder (1 scoop), flaxseeds (1 tbsp), blueberries (1/4 cup)
    Total: ~40g protein, 32g carbs, 7g fat
Snack:
  • Turkey slices (4 oz), guacamole (2 tbsp), rice cakes (2)
    Total: ~30g protein, 20g carbs, 10g fat
Lunch:
  • Grilled steak (6 oz), roasted sweet potatoes (1/2 medium), sautéed green beans (1 cup)
    Total: ~55g protein, 27g carbs, 8g fat
Snack:
  • Protein shake with almond butter (1 tbsp)
    Total: ~30g protein, 10g carbs, 10g fat
Dinner:
  • Baked cod (6 oz), wild rice (1/2 cup), steamed spinach (1 cup)
    Total: ~45g protein, 28g carbs, 5g fat

Total Daily Protein = 200 grams

Final Thoughts

Building muscle and getting lean starts with a well-structured, high-protein meal plan that prioritizes not only quality nutrition but balanced macros too. By focusing on lean proteins, healthy carbs, and good fats, you’ll fuel your workouts, enhance recovery, and maintain steady energy levels. Consistency is key—stick to your plan, stay hydrated, and adjust portions based on your progress. With smart food choices and dedication, you’ll set yourself up for success this month and beyond!

Stay Strong Together

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Michael Wood, CSCS
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