How to Build Muscle with the Right Diet

Building muscle isn’t just about what happens in the gym—it’s about what happens in the kitchen. Nutrition is the foundation of muscle growth, and understanding how to fuel your body is key to seeing results. If you’re wondering what should I eat to build muscle, let me take you through my approach, step by step.

For me, it’s about sustainability. The best eating plan isn’t just one that works—it’s one you can stick to. That’s why I’ve built a routine that balances high-quality meals with the occasional indulgence, all while prioritizing the macronutrients that fuel performance and recovery.

Why Macros Matter

Before we dive into specific meals, let’s break down the basics: macronutrients—protein, fat, and carbs.

• Protein: These are the building blocks of muscle and tissue. Without enough protein, you simply can’t grow muscle effectively.

• Carbs: An essential fuel source, carbs power your workouts and daily activities.

• Fats: Another key energy source, fats also support hormone production and overall health.

I don’t believe in depriving myself of the foods I enjoy. Instead, I think in cycles—four days, to be exact. Out of 20 meals in that cycle, 17 are clean and focused on my goals, while three are reserved for enjoying life. Pizza, burgers, ice cream—you name it, I still enjoy it. Balance is everything.

A Day of Eating to Build Muscle

Here’s a glimpse into a typical day of eating for me. Each meal is designed to provide the nutrients I need to fuel my workouts and maximize recovery.

Breakfast: Protein Quesadilla
Breakfast is where it all begins. I need something quick, filling, and delicious to start my day.

• Ingredients:

• 3–4 eggs (protein and good fats)

• Flour tortilla (carbs)

• Aged cheddar cheese

• Pickled jalapeños

• Taco sauce

• Why it works: This meal combines high-quality protein with just the right amount of carbs and fats to keep me energized all morning.

Mid-Morning Snack: Smoked Salmon on Crispbread
This snack is one of my go-to options for a quick boost of protein and healthy fats.

• Ingredients:

• 2–3 slices of crispbread

• 120 grams of smoked salmon

• Fresh lemon juice

• Freeze-dried chives

• Why it works: Slow-digesting carbs from the crispbread keep me feeling full, while the salmon provides omega-3s and muscle-building protein.

Lunch: Roasted Salmon with Veggies and Sweet Potatoes
Lunch and dinner are often interchangeable for me, focusing on balance and simplicity.

• Ingredients:

• Salmon filet (protein and fats)

• Sweet potatoes (carbs)

• Broccoli and Brussels sprouts (micronutrients and fiber)

• Olive oil and balsamic glaze

• Why it works: This meal fuels my body for the afternoon and aids recovery with nutrient-dense ingredients.

Afternoon Snack: Cottage Cheese with Banana and Nuts
This snack keeps me going until dinner.

• Ingredients:

• Cottage cheese

• Sliced banana

• Hazelnuts

• Cinnamon

• Why it works: High in protein, fiber, and good fats, this is the perfect balance of nutrients to keep energy levels steady.

Dinner: Ribeye Steak with Salad and Potatoes
Dinner is where I wind down and refuel after a long day.

• Ingredients:

• Dry-aged ribeye steak (protein and fats)

• Baby arugula salad with shaved fennel and carrots

• Dressing: Olive oil, lemon juice, sea salt, and Dijon mustard

• Side: Oven-roasted potatoes or brown rice with mushrooms

• Why it works: This meal provides everything I need to round out my day—protein for recovery, carbs for energy, and fats for satiety.

Key Takeaways

• Prioritize Protein: Aim for at least 1 gram of protein per pound of body weight daily.

• Stay Consistent: Stick to a meal plan that works for your schedule and goals.

• Fuel for Performance: Balance your macros to ensure you’re getting the energy you need to power through workouts and recovery.

Ready to Transform?

Building muscle is a commitment—not just in the gym but at the table. By focusing on high-quality ingredients, balanced macros, and a sustainable approach, you can fuel your body for long-term success.

If you’re ready to take your nutrition and training to the next level, check out the Magnus Method App. It’s packed with personalized training programs, meal plans, and tools to help you achieve your fitness goals.

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