How can I plan my meals to gain muscle effectively?

How can I plan my meals to gain muscle effectively?

To gain muscle, focus on a balanced diet rich in protein, healthy fats, and complex carbs. What are your current eating habits?

I usually eat three meals a day, but I don't track my macros.

Tracking your macros can help! Aim for about 1.6 to 2.2 grams of protein per kilogram of body weight. Would you like help creating a meal plan?

Yes, that would be great! What should I include in my meals?

Include lean proteins like chicken, fish, and legumes, along with whole grains, fruits, and vegetables. How many meals do you want to plan for?

Let's start with five meals a day.