Garden of Goodness, formerly Garden of Vegan, provides 100% certified organic, whole-food, gluten and oil-free, fully vegan meals. The Increase Muscle Mass Meal Plan has been designed to help increase your muscle mass, reduce inflammation and enhance recovery.

At the time of writing (Feb 2025), you can choose between a 5 or 7-day Increase Muscle Mass Meal Plan, which includes 3 meals and one side meal daily.

• 5 days = 20 prepared meals
• 7 days = 28 prepared meals

It’s great how you can customise your plan by swapping meals to suit your tastes and dietary preferences.

Macros are clearly outlined for each day and this flexible meal plan helps you track your calories and modify where needed to suit your individualised needs.

Nutrition Rundown

Garden of Goodness meals are nutrient-dense and healthy and use a variety of 100% certified organic ingredients in every meal. This meal plan is to support athletes wanting to increase lean muscle mass, build strength and gain a more athletic physique.

The meals on this plan include:

• Whole-food carbohydrates for sustained energy
• Plant-based protein – targeting 1.6-2.2 grams per kilogram of body weight
• Healthy essential fatty acids
• All meals are fresh, not frozen and include a variety of colourful vegetables

A typical daily intake ranges from 2800-3800 calories, depending on individual needs, with a macronutrient split of approximately 40% protein, 40% carbohydrates, and 20% fat.

An additional smoothie is recommended as a snack or breakfast option with the Increase Muscle Mass Meal Plan to help you achieve your training goals.