To help build muscle while starting a new workout schedule, a meal plan that focuses on high-protein foods and includes enough carbohydrates to fuel your workouts is essential. Here is a sample meal plan and shopping list that includes three meals a day and snacks for one week:

Shopping List:

Boneless chicken breast
Ground turkey
Salmon fillets
Eggs
Cottage cheese
Greek yogurt
Quinoa
Brown rice
Sweet potato
Broccoli
Bell peppers
Avocado
Almonds
Peanut butter
Dark chocolate
Rice cakes
Monday:
Breakfast:

Scrambled eggs with bell peppers and avocado
Greek yogurt with almonds and dark chocolate
Lunch:

Grilled chicken breast with sweet potato and broccoli
Dinner:

Salmon fillets with quinoa and mixed veggies
Snack:

Rice cakes with peanut butter
Tuesday:
Breakfast:

Greek yogurt with mixed berries and almond butter
Oatmeal with eggs and turkey sausage
Lunch:

Grilled chicken breast with mixed veggies and brown rice
Dinner:

Ground turkey chili with sweet potato and mixed veggies
Snack:

Rice cakes with peanut butter
Wednesday:
Breakfast:

Greek yogurt with mixed berries and almond butter
Scrambled eggs with bell peppers and avocado
Lunch:

Grilled chicken breast with sweet potato and broccoli
Dinner:

Salmon fillets with quinoa and mixed veggies
Snack:

Rice cakes with peanut butter
And so on...

This meal plan includes a variety of high-protein foods such as chicken, turkey, salmon, eggs, and dairy products to help build muscle. The meals also include carbohydrates to fuel your workouts and healthy fats to support overall health. Snacks are included to provide variety and help curb cravings.
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