🏋️ What Plan to Choose If You Want to Build Muscles?
To build lean muscle, you need the right balance of protein, complex carbs, and healthy fats - plus consistent fueling.
At AthleticsFit Meals, our Athletics Meal Plan delivers 50 - 70 g of protein and 550 -750 calories per meal - freshly cooked in Miami Shores and delivered three times a week across Miami-Dade, Broward, and Boca Raton.
Need even more protein, try our Meals by Pound option to customize your intake.
What Nutrients Help You Build Muscle?
Muscle gain happens when you eat in a small calorie surplus and provide enough protein (≈ 1.6–2.2 g per kg of body weight).
Key nutrients:
- Protein - repairs and builds muscle tissue.
Best sources: lean beef, turkey, shrimp, salmon, chicken breast. - Complex Carbs - your training fuel.
Sources: quinoa, bulgur, rice, sweet potatoes. - Healthy Fats - stabilize hormones.
Sources: avocado, olive oil, nuts, seeds.
“High-protein meals every 3-4 hours stimulate muscle protein synthesis - that’s why our Athletics Plan includes 50 - 70 g of protein per meal.” - AthleticsFit nutritionist
How Many Calories Should You Eat to Gain Muscle?
You’ll need about 250–500 extra calories per day beyond maintenance.
Our Athletics Plan fits perfectly - each day provides around 1,800 calories and 160 g of protein, enough to trigger lean muscle growth without excess fat.
Example day from our AthleticsFit Meal plan
Total: 1880 Cal, 202 g protein
More of our Athletics Meal Plan menu you can see here
What Is the Best Meal Plan Service to Build Muscle in South Florida?
Our Athletics Meal Plan is designed for athletes and gym-goers who want clean calories for performance and growth - no cooking, no macros counting, no guesswork.
Meal Plan Comparison
✅ Prepared fresh the same day
✅ Delivered chilled in insulated bags
✅ 700 + rotating meals - no repetition
✅ No contracts or subscriptions
What Our Local Fitness Community Says
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“As the owner of Gee Gym in Hallandale Beach, I’m proud to collaborate with AthleticsFit — their food is absolutely amazing! 🥗💪 Our members love the quality, freshness, and variety of their meals. It’s the perfect fit for anyone who takes fitness and nutrition seriously.”
— Lena Gee, Owner of Gee Gym, Hallandale Beach
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“I've been ordering for a few months now and love the convenience and healthy high-protein options at a reasonable price. The rotating menu keeps it interesting, but there are always a few staples I can count on. Great for people with packed schedules trying to keep a balanced diet on a budget.”
— Tatiana Seijas, Miami
How Our Meal Plans Work
Building muscle is easier when your nutrition runs like clockwork - and with AthleticsFit, everything is handled for you from order to delivery.
Here’s how it works:
1. Place your order once a week - by Friday 11:00 PM through our website or the GetMyMeals App.
You can fully customize your plan:
o Skip any meals you don’t like
o Add breakfast and snack options
o Include a 6th or 7th day delivery for an extra boost
2. Get your personal account manager - every customer is paired with a dedicated manager who handles all your requests, delivery questions, or plan changes personally.
3. No subscription required - order whenever you want, or ask your manager to set up automatic weekly renewals if you prefer consistency.
4. Receive fresh meals 3 times a week:
o Sunday, Tuesday, Thursday between 5 PM and 11 PM
o Each delivery includes 2 days of meals, packed in insulated bags to stay fresh for 6–8 hours.
5. Enjoy new flavors weekly - our menu rotates every week, so you’ll never get bored while staying on track with your muscle goals.
🥩 Need More Protein or Bigger Portions? Try Meals by Pound.
For athletes or anyone needing more calories, like a 1000 Cal meal, our Meals by Pound menu lets you build your own portions with extra protein and carbs - all fully cooked and vacuum-sealed.
Perfect if you want to:
- Customize macros for your training cycle
- Increase calories safely without junk food
- Meal-prep family or gym portions effortlessly
📦 Combine any protein with your favorite sides - delivered 3 times a week across Miami-Dade, Broward, and Boca Raton.
Why Choose AthleticsFit Meals Miami?
- Voted Best Meal Delivery Service 2024 – Miami New Times
- Premium and organic ingredients
- Sustainable zero-waste kitchen (Compost for Life partner)
- Three weekly deliveries - always fresh, never frozen
- Personal account manager for every customer
❓ FAQs About Building Muscle with AthleticsFit
Q: Can meal prep really help me gain muscle?
A: Yes. Consistent, high-protein meals provide the amino acids your body needs to rebuild and grow muscle tissue after workouts.
Q: Do I have to count macros myself?
A: No. Every AthleticsFit meal label lists calories, protein, carbs, fat, and sodium — so you can track progress easily.
Q: Can I order larger portions?
A: Absolutely! Use our Meals by Pound option to add more protein or carbs to any plan.
📦 Ready to Start Your Muscle-Gain Journey?
🔥 Choose the Athletics Meal Plan or Meals by Pound to start fueling growth the smart way.
We deliver fresh, chef-crafted meals from Miami Shores to Fort Lauderdale, Hollywood, and Boca Raton.
👉 Order Now at afmeals.com and use code NEWFIT for 20 % off your first order.