Here's a sample 7-day meal plan to help you gain muscle:

 Day 1

- Breakfast: Scrambled eggs with whole wheat toast and avocado (400 calories, 30g protein)

- Lunch: Grilled chicken breast with brown rice and mixed vegetables (500 calories, 40g protein)

- Dinner: Baked salmon with sweet potato and green beans (500 calories, 35g protein)

- Snacks: Greek yogurt with berries, almonds, and apple slices

Day 2

- Breakfast: Oatmeal with banana, peanut butter, and whole milk (500 calories, 20g protein)

- Lunch: Turkey and avocado wrap with mixed greens (600 calories, 35g protein)

- Dinner: Grilled chicken breast with quinoa and steamed broccoli (550 calories, 40g protein)

- Snacks: Protein smoothie with banana, spinach, and almond milk

Day 3

- Breakfast: Whole wheat pancakes with scrambled eggs, turkey bacon, and maple syrup (550 calories, 25g protein)

- Lunch: Grilled chicken Caesar salad (500 calories, 35g protein)

- Dinner: Baked chicken thighs with roasted potatoes and mixed vegetables (550 calories, 30g protein)

- Snacks: Cottage cheese with cucumber slices and whole wheat crackers

Day 4

- Breakfast: Breakfast burrito with scrambled eggs, black beans, and avocado (500 calories, 20g protein)

- Lunch: Turkey and cheese sandwich on whole wheat bread with carrot sticks (600 calories, 30g protein)

- Dinner: Grilled shrimp with quinoa and steamed asparagus (500 calories, 25g protein)

- Snacks: Apple slices with almond butter

Day 5

- Breakfast: Greek yogurt with mixed berries, granola, and honey (400 calories, 20g protein)

- Lunch: Chicken quesadilla with mixed greens and whole wheat tortilla (600 calories, 30g protein)

- Dinner: Baked chicken breast with roasted sweet potatoes and green beans (550 calories, 40g protein)

- Snacks: Protein bar and banana

Day 6

- Breakfast: Avocado toast with scrambled eggs and whole wheat bread (450 calories, 20g protein)

- Lunch: Grilled chicken breast with brown rice and mixed vegetables (500 calories, 40g protein)

- Dinner: Baked salmon with quinoa and steamed broccoli (550 calories, 35g protein)

- Snacks: Cottage cheese with fruit

Day 7

- Breakfast: Omelette with whole wheat toast and mixed vegetables (400 calories, 20g protein)

- Lunch: Turkey and cheese wrap with mixed greens (600 calories, 30g protein)

- Dinner: Grilled chicken breast with roasted potatoes and mixed vegetables (550 calories, 40g protein)

- Snacks: Greek yogurt with mixed berries and honey

General Tips

- Drink plenty of water throughout the day (at least 8-10 glasses)

- Include a source of protein with every meal

- Eat complex carbohydrates such as whole grains, fruits, and vegetables

- Healthy fats like nuts, seeds, avocado, and olive oil are essential

- Aim for 1.6-2.2 grams of protein per kilogram of body weight

- Adjust calorie intake based on individual needs (2500-3000 calories for muscle gain)

This meal plan provides a balanced mix of protein, carbohydrates, and healthy fats to support muscle growth and recovery. Make sure to consult with a healthcare professional or registered dietitian for personalized nutrition advice.