Top 7 Days Diet Plan for Strength & Muscle Growth – Elevate Fitness Club

 Building strength and gaining quality muscle mass requires more than intense workouts—it demands a structured, nutrient-rich diet plan that supports performance, recovery, and lean muscle growth. At Elevate Fitness Club, we believe that the right training becomes far more effective when paired with the right nutrition. That’s why we have created a detailed guide to the Best Gym in Mohali Top 7 Days Diet Plan for Strength & Muscle Growth, designed to help fitness enthusiasts maximize their results.

This comprehensive weekly diet plan ensures a balance of protein, complex carbs, essential fats, vitamins, and hydration—everything your body needs to grow stronger and recover faster.

Why Nutrition Matters for Muscle Growth

When your goal is to build strength and muscle, your body requires:

• High-quality protein to repair muscle tissues
• Complex carbohydrates to fuel workouts
• Healthy fats for hormonal balance
• Micronutrients for metabolic functions
• Adequate hydration to maintain performance

Paired with the right training program at Elevate Fitness Club, the following 7-day nutritional blueprint creates the perfect environment for noticeable improvements in strength and muscle definition.

Diet Plan for Strength & Muscle Growth

Below is a structured daily plan covering breakfast, lunch, dinner, and snacks. You can adjust portions based on your calorie requirement, gender, and workout intensity.

Day 1: Power Protein Start

Breakfast:

 Oatmeal with whey protein, chia seeds, almond milk, and banana.

Mid-Morning Snack:

 Greek yogurt + handful of almonds.

Lunch:

 Grilled chicken breast, quinoa bowl, sautéed vegetables.

Evening Snack:

 Peanut butter on multigrain bread.

Dinner:

 Salmon with sweet potatoes and steamed broccoli.

Day 2: Complex Carb Fuel

Breakfast:

 Egg white omelet with spinach, mushrooms, and multigrain toast.

Mid-Morning Snack:

 Fresh fruit smoothie with flax seeds.

Lunch:

 Brown rice with paneer tikka and mixed greens.

Evening Snack:

 Roasted chickpeas or sprouts chaat.

Dinner:

 Lean turkey or tofu stir-fry with vegetables.

Day 3: Recovery & Rebuild Focus

Breakfast:

 High-protein pancakes topped with berries.

Mid-Morning Snack:

 Cottage cheese and walnuts.

Lunch:

 Whole wheat pasta with grilled veggies and lean meat or tofu.

Evening Snack:

 Protein shake + banana.

Dinner:

 Baked chicken thighs or lentil bowl with avocado.

Day 4: Healthy Fat Boost

Breakfast:

 Avocado toast with poached eggs.

Mid-Morning Snack:

 Trail mix with seeds and nuts.

Lunch:

 Brown rice with rajma or chicken curry.

Evening Snack:

 Apple slices with peanut butter.

Dinner:

 Grilled fish or soya chunks with mixed vegetables.

Day 5: High-Fiber Muscle Support

Breakfast:

 Muesli with skimmed milk and chopped nuts.

Mid-Morning Snack:

 Boiled eggs or tofu cubes.

Lunch:

 Millet roti with dal and sautéed greens.

Evening Snack:

 Protein bar or fruit bowl.

Dinner:

 Lean beef strips or chickpea salad with olive oil.

Day 6: Increased Caloric Intake for Growth

Breakfast:

 Smoothie bowl with whey protein, oats, banana, and seeds.

Mid-Morning Snack:

 Whole wheat sandwich with cottage cheese.

Lunch:

 Chicken biryani (brown rice) or high-protein veg pulao.

Evening Snack:

 Hummus with vegetables.

Dinner:

 Grilled prawns or kidney bean bowl with quinoa.

Day 7: Balanced Strength Day

Breakfast:

 Scrambled eggs or tofu scramble with vegetables.

Mid-Morning Snack:

 Protein shake with dates.

Lunch:

 Whole wheat roti with chicken/soy curry and salad.

Evening Snack:

 Fruit smoothie with whey.

Dinner:

 Baked fish or lentil soup with veggies and brown bread.

Hydration Guidelines

For optimal strength training:

Drink 3–4 liters of water daily

• Add electrolytes after intense workouts
• Include coconut water or lemon water for natural mineral replenishment
• Hydration supports blood flow, nutrient transport, and faster recovery.

Supplements to Boost Muscle Growth

(Use only if recommended by your trainer or nutritionist.)

• Whey protein
• BCAAs
• Creatine monohydrate
• Omega-3

Vitamin D and B12

These support muscle protein synthesis, performance, and energy levels.

Training + Diet = Real Results

A structured diet plan creates the foundation for muscle growth, but consistent workouts ensure you actually build strength and definition. At Elevate Fitness Club, certified fitness coaches help tailor your training program to complement this 7-day diet plan. With professional guidance, progressive overload, and technique correction, your body transforms faster and more effectively.

We also provide options for those seeking a gym membership with trainer Mohali, ensuring personalized support throughout their fitness journey.

Additionally, if you enjoy energetic group fitness sessions, our center offers some of the best group workout in Mohali, perfect for improving strength, endurance, and motivation through a community-driven experience.

Why Choose Elevate Fitness Club?

• Expert-certified trainers
• Customized muscle-building diet plans
• Advanced strength training equipment
• High-intensity group workout classes
• Hygienic and premium workout environment
• Supportive and energetic fitness atmosphere

Elevate Fitness Club is committed to helping you achieve real, sustainable muscle growth through a holistic approach—nutrition, training, and recovery.

Following the Top 7 Days Diet Plan for Strength & Muscle Growth ensures your body gets the fuel it needs to perform better, recover faster, and build lean muscle effectively. When paired with strategic training at Elevate Fitness Club, you gain the perfect combination for serious transformation.

Whether you're a beginner or an advanced lifter, this weekly diet plan gives you the right structure to elevate your strength and physique. And with expert trainers, premium facilities, and dynamic group classes, Elevate Fitness Club becomes your ultimate fitness partner.