If you haven't been growing from your workouts and you suspect that you just aren't getting the protein and calories you need to gain muscle mass then all you need to do is some extra planning. Eating to gain muscle can become a tedious job and if you start skipping meals your workouts in the gym will give you minimal gains if any at all. The best muscle building foods are loaded with protein, complex carbohydrates, fiber, and healthy fats. This can all be combined together to make big portions so that you get 4 to 5 meals out of cooking.

Chicken and Rice may seem like a boring cliché but there are so many good flavored rices out there now that the meal possibilities are endless. Just grill up, bake or broil some chicken breasts and cut them up to add to tasty rice. Chop up some cooked veggies like peppers and onions to give it extra fiber and flavor. Put a couple tablespoons of extra virgin olive oil in the mix and you have half dozen meals ready to go. If you can't eat them all in a few days just freeze a couple and use them later. Cooking in bulk is the key to always having enough in the fridge to eat to gain muscle mass.

Buffalo Chicken Wraps are another super quick meal to make. Have a couple pounds of grilled or baked chicken in the fridge that you can slice up. Toss in some Franks Buffalo Hot Sauce and put it in a whole wheat wrap. Add some tomatoes, lettuce, and low fat blue cheese dressing. If you keep the ingredients in the fridge the prep time is about 2 minutes to make yourself two of these for one the go or at home.

Greek Yogurt has become a popular choice for athletes these days. It is lower in fat, higher in protein, and lower in sugar than regular yogurt making it a great muscle building food to gain muscle mass. Add some fresh fruit and a tablespoon of milled flax seed for additional fiber and EFA's. This is a quick snack that is perfect for in between meals or right before bed.