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Complement your training program with Fit-Plans' ready-to-eat meals delivered to your home.

Fit-Plans offers a variety of nutrition programs designed by seasoned nutritionists to help you achieve your muscle mass gain goals with ease. The programs include ready-to-eat meals delivered to your home every day of the week and are based on a precise calculation of your caloric needs. A proper diet is the most important factor in effective muscle building, and Fit-Plans' mass gain meals are rich in protein and carbohydrates - they are specifically designed to propel your body transformation.


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Calories: the key to gain weight

Whether you're a fitness athlete on a bulking phase, a person trying to improve your athletic performance, or someone trying to radically change your appearance, the golden rule of nutrition is pretty simple:

In order to gain weight, you need to be in a calorie surplus. In simple words, this means eating more calories than your body needs.

Calories are the units of energy contained in your food.

The most common misconception is that training hard at the gym is enough to build muscle. But it's only a part of the story!

Training hard at the gym will raise your caloric needs. You need to fuel your body with enough calories to fuel your whole day, and extra calories for your intense workouts. Then, you still need more calories on top of that to actually be able to build new muscle tissue!


A good surplus is anywhere between 500 and 1500 calories per day, on top of what you need to fuel your body and your intense workouts!

If you're not gaining weight, then it means you're simply not eating enough calories for your body to create additional tissue. You may already be eating a lot, but trust us, you need even more! It's not uncommon to need to eat one large breakfast, 3 large meals (yes, three), and then some snacks and shakes (maybe even a weight gainer shake)!

On any fitness journey but especially on a mass-building plan, eating is part of your training. This means, just like you need to push yourself to lift heavier and heavier each week, you may have to force yourself to eat more if you're not used to it. It's part of the process! If needed, you can use weight gainer shakes to make it easier.

With the right calorie surplus, you can expect to gain up to 1% of weight per week. This means if you're 180lbs, you can target up to 1.8lbs per week.

When on a lean bulk, you give your body a small calorie surplus. This means it will create muscle more slowly, but it will limit fat gains.
When on a dirty bulk, you give your body a strong calorie surplus, meaning that you will maximize muscle building, but you will likely gain a bit of fat in the process. You can of course later burn that fat on a cutting phase.


To get a good estimate of your daily caloric needs, and also estimate your calorie surplus recommended, you can use our free online calorie calculator! It uses the Harris-Benedict formula used by most nutritionists and fitness coaches.

Calorie Calculator

Macros and exercise: The key to building muscle mass

When on a calorie surplus, you need to exercise in order to convert that extra energy into muscle, and not fat.

To stimulate muscle growth, you need to break your muscle fibers during training. This will signal your body to repair them and build additional fibers on your day off.

This means you need to lift heavy weights at the gym! And if you have trouble gaining weight, reduce cardio exercises since they burn a lot of calories.


You'll need protein to build muscle, but also a lot of carbs to fuel your high intensity trainings.

On a muscle building diet, nutritionists recommend around 25% of your calories to come from protein, around 50% from carbs, and the rest from fat. About 2g of protein per kg of weight per day is also recommended (0.8g per lb), including about 0.35g/kg from a shake post-training (0.15g/lb).


Macronutrients (or macros) are the distribution between protein, carbohydrates (or carbs), and fat in your calories.

Carbs are the primary energy source for your brain, and are essential to support your exercise and recovery. They are easily digested and converted rapidly into energy. Excess carbs will be stored as fat.
1g of carbs = 4 calories

Proteins are critical for building and repairing tissues: muscle, skin, bones. They are harder to digest and can also be used as an energy source as backup.
1g of protein = 4 calories

Fats are concentrated energy sources for long-lasting energy, and for cell and hormone health. Healthy unsaturated fats are beneficial for health, while saturated and trans fat are generally detrimental.
1g of fat = 9 calories

Delicious and expertly prepared meals for bulking

Performance

Knowing the number of calories and macros your body needs is the first step toward a bulking diet. However, after calculating this number comes buying the ingredients, analyzing nutritional values, measuring quantities, and preparing portions — and all of that must be repeated for every meal, every day, for several weeks or even months. This demands significant effort, strict discipline, and unwavering long-term dedication.

Fit-Plans takes care of all of that for you, so you can focus on getting results!

We offer the PERFORMANCE meals that are high in calories and have the high protein, high carbs macros needed for your fitness journey.

Best of all: ALL PERFORMANCE recipes have been engineered to have the same calories and macros ! This makes it SUPER easy for you to calculate your daily intake and stay on track.

This means you can pick any recipe in the PERFORMANCE category, and they will ALL have, within a few percent, 800 calories, 50g of protein, 100g of carbs and 23g of fat.

No more guessing, no more calculation, no more measuring all your quantities: Just follow the plan and get results!


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A wide variety of delicious muscle-building meals prepared by experts.

DELICIOUS, UNIQUE RECIPES

Being on a bulking diet doesn't mean that you have to eat tasteless chicken and broccoli meal prep!

Doing your own meal prep at home takes A LOT of time and often means you have to compromise between meal prep time and variety.

At Fit-Plans, each meal is a unique, full recipe, that will make you feel like you're eating at the restaurant every day. And best of all: they're DELICIOUS!

We take care of all the complicated parts for you, including calculating the macros, preparing your muscle-building meals, and even home delivery. All you have to do is enjoy your food, stay active, and watch your body transform!

The menu is colorful, flavorful, and varied, ranging from salmon with curry sauce and coconut milk to beef parmentier – enough to help you achieve your bulking goals without feeling like you're sacrificing.

LOW IN SODIUM AND SUGAR

Our meals are prepared using premium ingredients that are weighed before and after cooking, as well as during portion preparation, and follow standardized recipes designed to hit target macro values.

We never add sugar to our meals or breakfasts, and we take great care in keeping our meals low in sodium.

Our full nutrition facts are available on our menu. If you're on a medical diet, feel free to ask your doctor if our meals are suitable for you.

By combining an appropriate workout with Fit-Plans' muscle-building meals, your weight could increase by 1% per week.

NEVER GET BORED

With a growing catalog over 250 unique recipes, a menu that changes every week, you'll never get tired of our meals!

Fit-Plans is like a cheat code to help you crush your fitness objectives.

Delicious, varied, and calorie-controlled, our meals make your bulking journey not only simple and hassle-free, but actually enjoyable!

2 MEALS PER DAY MAY NOT BE ENOUGH

If you intend to gain muscle mass, you will need to be in a calorie surplus.

While our meals are large format and have high protein and high carbs macros, you will need to complement them with your own large breakfasts, snacks and shakes in order to reach a daily caloric surplus.

Track your results on the scale to see if you need to adjust your calories, use our calorie calculator or browse our PERFORMANCE plans to see an all-in-one solution.

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fitness meals box with meals breakfasts and shakes

Daily plans:
All the meals of your day.

You want to reach exactly your caloric needs, consistently, day after day?

Our daily plans contain for each day, your breakfast, lunch, dinner, snacks and shakes!

We have muscle-building plans from 2500 calories all the way up to 4500 calories, depending on your caloric needs. And because they use the same PERFORMANCE recipes with standardized calories & macros, you don't need to worry which meals to choose each day.

Whether you're a fitness expert, or a beginner who wants to guarantee results, this is the way to go!

Learn more about our muscle-building plans
fitness meals box with meals breakfasts and shakes

Order Online. Track results.

My Fit-Plans is our web app to calculate your calories, track your results, and (re)order online

Create an account to get your estimated daily nutritional needs. Then, each morning, log your weight and ensure you're on the right track!

Results from your diet will be visible on the scale in a few days, compared to a few weeks to see the effect in the mirror.

By tracking your weight daily, you'll have a quick feedback to know if your daily intake is enough to reach your goals. And you can adjust your plan for the next week!

It's free for anyone to use, regardless of whether you're buying our meals or not.


Go to My Fit-Plans

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Would you like to learn more about Fit-Plans' fitness meals?

Don't hesitate to reach out to our team. We are truly passionate about fitness and nutrition, and we'll be delighted to answer any questions you have about our service.