Weekly Recipes for Building Lean Muscle

Jun 29, 2026

WEEKLY RECIPE · MUSCLE BUILDING EDITION

The Lean Muscle Meal Plan:
Your Weekly Recipe

A complete 7-day high-protein eating plan using Clean Eatz meals. 140–170g protein per day. Zero cooking. Exact macros on every label.

⏱️

10 MIN

WEEKLY PREP

🍽️

4–5

MEALS/DAY

💪

140–170g

DAILY PROTEIN

🔥

0

MINUTES COOKING

Building muscle requires 30–45g protein at every meal, 4–5 times a day, consistently. Most people know this. Most people don't have time to cook it. This recipe solves that.

THE SHORT ANSWER

A complete no-cook muscle meal plan: 140–170g protein daily using Clean Eatz meals. Weekly meals (23–42g protein each), Grab 'N' Go Bro Meals (43–57g protein), Builder Bundles (+2oz extra protein), and Breakfast Sammiez (23–25g protein). Sample day: ~165g protein across 5 meals, zero cooking, ~$7.80–$8.25/meal. 120+ café locations, no subscription.

INGREDIENTS

What You'll Need This Week

From the Weekly Meal Plan (order by Sunday)

7–10 high-protein meals from this week's menu (focus on 30g+ protein options). Look for meals like last week's Meatball Tortellini (36g protein), Poblano Popper (35g), Cuban Bowl (34g). New menu every week — pick the highest-protein options available.

1 Builder Bundle (~$52.70–$53.70)

5 meals with an extra 2oz protein each. These are your anchor meals — the highest-protein options in the lineup. Pickup Tuesday and Wednesday.

From Grab 'N' Go (available every day)

The Clean Helper (57g protein), Teriyaki Chicken Bro Meal (52g), Beef Bro Meal (50g), Chicken Bro Meal (43g). These are your high-protein gap fillers — grab them from the cooler whenever you need a 40g+ protein meal.

Breakfast Sammiez ($4.99 each) or Weekly Breakfast Meal

23–25g protein per sandwich, ready in 90 seconds. Sausage Egg & Cheese, Blueberry Waffle & Sausage, or Chicken & Waffles.

Optional: Protein PB&J Sandwiches ($13.99/4-pack)

Protein peanut butter + low-sugar jelly on whole grain bread. A convenient snack to bridge the gap between meals.

DIRECTIONS

How to Follow This Plan

1

Find your macro targets.

Use the free macro calculator to get your personalized daily targets. For lean muscle, most people need 0.7–1g protein per pound of bodyweight. A 170-lb person needs 120–170g protein per day.
2

Order your weekly meals by Sunday night.

Pick 10–15 meals from the weekly menu at cleaneatz.com/healthy-meal-plans. Prioritize meals with 30g+ protein. Add a Builder Bundle for 5 extra-protein versions. At the 15–20 meal tier, you're paying ~$7.59–$7.99/meal.
3

Stock up on Grab 'N' Go for high-protein days.

The Bro Meals (43–57g protein) are always in the café cooler. Grab 2–3 per week for training days when you need extra protein. No ordering window — walk in anytime.
4

Eat 4–5 times per day, 30–45g protein each.

Space meals 3–4 hours apart. Every label shows exact protein — no tracking app needed. Aim for ~35g per sitting and you'll land in the 140–170g daily range.

💡 PRO TIP

Add the Extra Protein customization (+$1.75/meal) to your weekly orders for an additional 2oz of protein per meal. Combined with a Builder Bundle, you'll hit 40g+ on nearly every meal without changing what you eat.

SAMPLE DAY

What a Training Day Looks Like

This is an example using real CE meals. Exact meals change weekly — the structure stays the same.

7:00 AM · BREAKFAST

Breakfast Sammie (Sausage Egg & Cheese)

25g protein

10:30 AM · SNACK

Protein PB&J Sandwich

~15g protein

1:00 PM · LUNCH (WEEKLY MEAL PLAN)

Builder Bundle Meal (Extra Protein)

38–42g protein

4:30 PM · POST-WORKOUT

The Clean Helper (Grab 'N' Go)

57g protein

7:30 PM · DINNER (WEEKLY MEAL PLAN)

High-Protein Weekly Meal (30–36g)

30–36g protein

DAILY TOTAL

~165g protein

MEALS

5

COOKING TIME

0 min

What This Costs Per Week

10 weekly meals at 15-meal tier: ~$7.59–$7.99/meal = ~$76–$80

1 Builder Bundle: ~$52.70–$53.70

3 Grab 'N' Go Bro Meals: ~$27–$30

5 Breakfast Sammiez: ~$24.95

Weekly total: ~$180–$190 for 23 meals = ~$7.80–$8.25/meal

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Step 1: Find Your Protein Target

This entire recipe starts with knowing your daily protein number. Get it free in under 2 minutes.

GET YOUR MACROS →

MEAL PREP NEAR YOU

Find Local Meal Plans & Meal Prep at 120+ Clean Eatz Locations

Looking for meal prep near you? Clean Eatz Café offers fresh, macro-balanced meal plans at over 120 locations across 23 states. Every café prepares meals in-house each week with exact macros on the label — calories, protein, fat, and carbs — so you can skip the cooking, skip the tracking, and just eat.

Whether you're searching for healthy meal plans near you, local meal prep services, or a meal planning service that doesn't require a subscription — Clean Eatz has a café nearby with a new menu every week. Order online, pick up at your local café, and heat in under 3 minutes.

Clean Eatz Meal Prep Locations by State

STATE CITIES WITH CLEAN EATZ MEAL PLANS
Alabama Auburn, Hoover, Huntsville, Mobile
Arizona Scottsdale, Mesa, Gilbert
Colorado Fort Collins, Colorado Springs
Florida Orlando, Tampa, Jacksonville, St. Petersburg, Lake Mary, Winter Garden, Belleair Bluffs, Fort Myers, Gainesville
Georgia Sandy Springs, Peachtree City, Douglasville, Columbus, Savannah, Augusta
Indiana Indianapolis, Fort Wayne, Fishers
Kentucky Louisville, Newport, Lexington
Louisiana Baton Rouge, Shreveport, Mandeville
Maryland Bel Air, Severna Park
Mississippi Jackson, Madison, Hattiesburg
Missouri Kansas City, St. Louis, Springfield
New Jersey Cherry Hill, Marlton
North Carolina Wilmington, Raleigh, Charlotte, Asheville, Fayetteville, Greensboro, Boone, Durham, Mooresville, Murfreesboro
Ohio Cincinnati, West Chester, Mentor, Westlake, Cuyahoga Falls, Canton, Montgomery
Pennsylvania Cranberry Township, Pittsburgh area
South Carolina Charleston, Greenville, Columbia, Myrtle Beach, Mount Pleasant
Tennessee Nashville, Knoxville, Chattanooga, Farragut, Bearden, Maryville, Murfreesboro, Franklin
Texas Willow Park, Fort Worth area, San Antonio, Austin
Virginia Virginia Beach, Richmond, Chesapeake, Norfolk
West Virginia Charleston, Huntington

New locations opening regularly. See all current locations →

What Makes Clean Eatz Different From Other Meal Prep Near You

Unlike shipped frozen meal delivery services, Clean Eatz meals are prepared fresh at your local café every week. There's no subscription — order what you want, when you want. Every meal comes with exact macros printed on the label: calories, protein, fat, and carbs. Customizations include low carb (extra veggies replace grains) and extra protein (+2oz per meal). Meals heat in under 3 minutes.

This is local meal prep made for you — not a meal kit you still have to cook, not frozen food shipped across the country, and not a subscription you have to cancel. Just fresh, macro-balanced meals from a café in your community.

START YOUR MUSCLE MEAL PLAN

This Week's Menu Is Live.

Order by Sunday. Pickup starts same week. From ~$7/meal.

ORDER NOW →

MAKING HEALTHY A LIFESTYLE, NOT A DIET.

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