Bulking Eating Plan
Supplements you'll need
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Bulking Meal Plan (7 Days)
Daily Caloric Goal: ~3,500–4,500 kcal
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Monday
Breakfast 🥞
- 4 Scrambled eggs w/ cheese 🧀
- 2 Whole wheat toast 🍞
- 1 Banana 🍌
- 2 scoop Whey Protein + Milk 🥤
Snack 🍫
- 1 Peanut Butter & Banana Sandwich
- 1 cup Greek Yogurt w/ Honey
Lunch 🍗
- Grilled Chicken Breast
- 1.5 cups Brown Rice 🍚
- Steamed Broccoli 🥦
- 1 tbsp Olive Oil
Pre-Workout 🏋️
- Oatmeal w/ Berries + 2 scoop Whey Protein + Pre-workout + Creatine
Post-Workout 🚀
- Mass Gainer + Milk
Dinner 🍲
- Salmon or Steak
- Mashed Sweet Potato
- Asparagus w/ Butter
Before Bed 🛌
- 1 scoop Casein Protein + Almond Milk
- Handful of Almonds
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Tuesday
Breakfast 🥞
- 3 Whole Eggs, 3 Egg Whites
- Oatmeal w/ Peanut Butter & Honey
- 2 scoop Whey Protein
Snack 🍫
- Handful of Nuts + Dark Chocolate
Lunch 🍗
- Ground Beef
- 1.5 cups Quinoa
- Spinach Salad w/ Avocado
Pre-Workout 🏋️
- Rice Cakes w/ Almond Butter + Pre-workout + Creatine
Post-Workout 🚀
- Mass Gainer Shake
Dinner 🍲
- Grilled Chicken Thighs
- 2 cups Roasted Potatoes
- Green Beans
Before Bed 🛌
- Cottage Cheese w/ Almonds
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Wednesday
(Similar structure, different protein & carb sources)
Breakfast: Omelette w/ Cheese & Toast
Lunch: Turkey & Rice Bowl
Dinner: Beef Stir Fry w/ Rice(Same supplement routine as Day 1-2)
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Thursday
- Rotate Protein Sources: Chicken, Steak, Fish, Eggs, Turkey
- Rotate Carbs: Rice, Oats, Pasta, Potatoes
- Healthy Fats: Avocado, Nuts, Olive Oil
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Friday
- Rotate Protein Sources: Chicken, Steak, Fish, Eggs, Turkey
- Rotate Carbs: Rice, Oats, Pasta, Potatoes
- Healthy Fats: Avocado, Nuts, Olive Oil
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Saturday
- Rotate Protein Sources: Chicken, Steak, Fish, Eggs, Turkey
- Rotate Carbs: Rice, Oats, Pasta, Potatoes
- Healthy Fats: Avocado, Nuts, Olive Oil
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Sunday
- Rotate Protein Sources: Chicken, Steak, Fish, Eggs, Turkey
- Rotate Carbs: Rice, Oats, Pasta, Potatoes
- Healthy Fats: Avocado, Nuts, Olive Oil