# 7-Day Muscle-Building Bulking Meal Plan

**Goal:** Provide a straightforward, calorie‑dense plan that supplies ~3,200–3,600 kcal per day with a macronutrient split of roughly **45 % carbs, 30 % protein, 25 % fat**. The meals are built around whole foods, easy prep, and a balance of micronutrients to support recovery and growth.

**How to Use It**
1. **Calculate your personal needs** – If you’re a 80 kg male aiming for ~0.8 g protein per lb (≈1.8 g/kg) and a 500‑kcal surplus, the daily totals below are a solid starting point. Adjust portions up or down by 5‑10 % based on weight‑gain speed.
2. **Prep in bulk** – Cook large batches of rice, quinoa, oats, chicken, and ground beef on Sunday. Portion into containers for quick assembly.
3. **Track** – Use a phone app (MyFitnessPal, Cronometer) to log each meal and make minor tweaks.
4. **Stay hydrated** – Aim for 3–4 L water per day, plus electrolytes on heavy training days.

---

## Day 1

| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | 4 egg omelet (4 egg whites + 2 whole eggs) with 100 g spinach, 1 cup cooked oats, 1 tbsp peanut butter, 1 banana | 720 | 45 | 80 | 22 |
| **Lunch** | 200 g grilled chicken breast, 1.5 cup cooked brown rice, 1 cup roasted broccoli, 1 avocado | 730 | 55 | 70 | 28 |
| **Snack** | Greek yogurt (200 g) + 40 g mixed nuts + 1 apple | 460 | 30 | 45 | 20 |
| **Dinner** | 250 g lean ground beef (90 % lean) bolognese over 1.5 cup whole‑wheat pasta, 1 cup mixed salad w/ olive oil vinaigrette | 860 | 55 | 80 | 30 |
| **Post‑Workout** | Whey protein shake (30 g) + 1 cup oat milk + 1 tbsp honey | 350 | 30 | 45 | 5 |
| **Total** | | **3,120** | **215** | **320** | **105** |

---

## Day 2

| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | 3 whole eggs + 3 egg whites scrambled with 80 g turkey bacon, 2 slices whole‑grain toast, 1 cup mixed berries | 680 | 45 | 65 | 25 |
| **Lunch** | 200 g baked salmon, 1.5 cup quinoa, 1 cup steamed asparagus, 1 tbsp olive oil drizzle | 770 | 55 | 70 | 30 |
| **Snack** | Protein bar (≈25 g protein) + 30 g almonds | 380 | 30 | 30 | 18 |
| **Dinner** | 250 g turkey meatballs, 1.5 cup sweet potato mash, 1 cup green beans, 2 tbsp tzatziki | 800 | 55 | 80 | 28 |
| **Post‑Workout** | Casein shake (30 g) + 1 tbsp cocoa powder + 1 cup skim milk | 300 | 30 | 30 | 5 |
| **Total** | | **2,930** | **215** | **275** | **106** |

---

## Day 3

| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | 1 cup cottage cheese, 1 cup pineapple chunks, 1 cup granola, 2 tbsp chia seeds | 720 | 45 | 90 | 18 |
| **Lunch** | 200 g lean pork loin, 1.5 cup brown rice, 1 cup stir‑fried mixed veggies (bell pepper, carrot, snap peas) in 1 tbsp sesame oil | 770 | 55 | 80 | 25 |
| **Snack** | Smoothie: 1 cup Greek yogurt, 1 cup frozen mango, 1 banana, 2 tbsp almond butter, water | 460 | 35 | 55 | 18 |
| **Dinner** | 250 g shrimp scampi (shrimp + garlic + 1 tbsp butter) over 1.5 cup whole‑wheat linguine, side salad with lemon dressing | 800 | 55 | 80 | 28 |
| **Post‑Workout** | Whey isolate (30 g) + 1 cup oat milk + 1 tbsp maple syrup | 340 | 30 | 45 | 5 |
| **Total** | | **3,090** | **220** | **350** | **94** |

---

## Day 4

| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | 3 egg white + 2 whole egg scramble with 100 g lean ham, 1 cup cooked farro, 1 tbsp flaxseed oil | 710 | 45 | 80 | 22 |
| **Lunch** | 200 g grilled tilapia, 1.5 cup couscous, 1 cup roasted Brussels sprouts, 1 tbsp pesto | 730 | 55 | 75 | 25 |
| **Snack** | 2 rice cakes topped with 2 tbsp peanut butter + 1 cup grapes | 380 | 12 | 55 | 15 |
| **Dinner** | 250 g beef stir‑fry (lean strip steak) with 2 cup mixed veg, 1 cup cooked white rice, 1 tbsp soy sauce | 860 | 55 | 85 | 30 |
| **Post‑Workout** | Casein shake (30 g) + 1 tbsp honey | 300 | 30 | 30 | 5 |
| **Total** | | **2,980** | **197** | **325** | **97** |

---

## Day 5

| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Protein pancakes (1 cup oat flour, 2 scoops whey, 2 eggs, 1 cup almond milk) topped with 2 tbsp almond butter & ½ cup blueberries | 770 | 55 | 80 | 25 |
| **Lunch** | 200 g chicken thigh (skin‑on) roasted, 1.5 cup mashed potatoes, 1 cup sautéed kale, 1 tbsp butter | 840 | 55 | 80 | 35 |
| **Snack** | 250 g low‑fat quark mixed with 30 g whey, 1 tbsp honey, 30 g walnuts | 460 | 45 | 35 | 20 |
| **Dinner** | 250 g ground turkey chili (turkey, beans, tomato, spices) served over 1 cup cooked brown rice | 800 | 55 | 85 | 22 |
| **Post‑Workout** | Whey + 1 cup chocolate milk | 340 | 30 | 45 | 5 |
| **Total** | | **3,210** | **240** | **325** | **107** |

---

## Day 6

| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | 4‑egg white omelet with 100 g smoked salmon, ½ avocado, 1 cup cooked quinoa, salsa | 720 | 50 | 70 | 25 |
| **Lunch** | 200 g lean beef kebabs, 1.5 cup barley, 1 cup grilled zucchini, 1 tbsp olive oil | 770 | 55 | 80 | 28 |
| **Snack** | 1 cup edamame, 1 protein shake (30 g whey) | 350 | 35 | 30 | 10 |
| **Dinner** | 250 g baked cod with lemon‑herb crust, 1.5 cup wild rice, 1 cup roasted carrots, 1 tbsp butter | 800 | 55 | 85 | 30 |
| **Post‑Workout** | Casein shake + 1 tbsp almond butter | 320 | 30 | 30 | 12 |
| **Total** | | **2,960** | **225** | **295** | **105** |

---

## Day 7

| Meal | Food | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | 1 cup Greek yogurt parfait: 1 cup yogurt, ½ cup granola, ½ cup mixed berries, 2 tbsp honey | 680 | 40 | 90 | 15 |
| **Lunch** | 200 g turkey breast roast, 1.5 cup sweet‑potato wedges, 1 cup green peas, 1 tbsp butter | 770 | 55 | 80 | 25 |
| **Snack** | 2 hard‑boiled eggs, 1 large orange, 30 g pistachios | 380 | 20 | 45 | 18 |
| **Dinner** | 250 g pork tenderloin, 1.5 cup couscous with raisins & parsley, 1 cup steamed broccoli, 1 tbsp olive oil | 840 | 55 | 85 | 30 |
| **Post‑Workout** | Whey shake (30 g) + 1 cup oat milk + 1 tbsp maple syrup | 340 | 30 | 45 | 5 |
| **Total** | | **3,010** | **200** | **345** | **93** |

---

## Grocery List

### Proteins
- Eggs (2 dozen)
- Egg whites (1 L carton)
- Chicken breast (1.4 kg)
- Chicken thighs, skin‑on (1 kg)
- Lean ground beef (900 g)
- Lean ground turkey (900 g)
- Turkey breast roast (1 kg)
- Turkey bacon (200 g)
- Pork tenderloin (1 kg)
- Pork loin (500 g)
- Salmon fillets (400 g)
- Tilapia fillets (400 g)
- Cod fillets (400 g)
- Shrimp (400 g)
- Smoked salmon (200 g)
- Greek yogurt (2 kg)
- Cottage cheese (1 kg)
- Low‑fat quark (500 g)
- Whey isolate & concentrate (2 kg total)
- Casein powder (1 kg)

### Carbohydrates
- Oats (1 kg)
- Granola (500 g)
- Brown rice (2 kg)
- White rice (1 kg)
- Quinoa (1 kg)
- Farro (500 g)
- Barley (500 g)
- Whole‑wheat pasta (500 g)
- Whole‑wheat linguine (500 g)
- Couscous (500 g)
- Wild rice (500 g)
- Sweet potatoes (2 kg)
- White potatoes (1 kg)
- Whole‑grain bread (1 loaf)
- Whole‑grain tortillas (optional for wraps)
- Rice cakes (1 pack)

### Fruits & Veggies
- Bananas (12)
- Apples (8)
- Oranges (6)
- Mixed berries (frozen, 1 kg)
- Pineapple chunks (fresh or frozen, 500 g)
- Mango (frozen, 500 g)
- Grapes (500 g)
- Spinach (500 g)
- Mixed salad greens (2 bags)
- Broccoli (2 heads)
- Asparagus (1 kg)
- Green beans (500 g)
- Brussels sprouts (500 g)
- Zucchini (4)
- Bell peppers (4)
- Carrots (1 kg)
- Kale (300 g)
- Snap peas (300 g)
- Mixed stir‑fry veg (frozen, 1 kg)

### Fats & Extras
- Olive oil (500 ml)
- Avocados (4)
- Peanut butter (500 g)
- Almond butter (300 g)
- Mixed nuts (almonds, walnuts, pistachios – 500 g total)
- Flaxseed oil (250 ml)
- Chia seeds (200 g)
- Honey (250 g)
- Maple syrup (250 g)
- Cocoa powder (unsweetened, 100 g)
- Soy sauce, pesto, tzatziki, seasonings, herbs, spices

### Dairy & Alternatives
- Skim milk (2 L)
- Oat milk (2 L)
- Almond milk (optional, 1 L)

### Miscellaneous
- Protein bars (7)
- Low‑sodium broth (1 L) – for chili & soups
- Canned beans (black, kidney – 2 cans) – for chili

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## Tips for Success

1. **Meal Prep Day**  
   - Cook all grains and starches (rice, quinoa, pasta, potatoes) in bulk.  
   - Grill or bake all chicken, beef, and fish; portion into 200‑250 g servings.  
   - Wash, chop, and store veggies in airtight containers; keep dressing separate.

2. **Timing**  
   - Aim for a protein‑rich snack within 30‑60 min post‑workout (shake + simple carb).  
   - Space meals ~3‑4 h apart to sustain amino‑acid delivery and prevent excessive hunger.

3. **Calorie Adjustments**  
   - If you’re gaining >0.5 kg/week, cut 200 kcal from carbs (reduce rice/pasta portion).  
   - If weight gain stalls, add 200 kcal via extra 1 tbsp nut butter or an extra scoop of whey.

4. **Micronutrient Support**  
   - Take a multivitamin + 1 g EPA/DHA fish oil daily.  
   - Include a serving of leafy greens at each main meal for iron, calcium, and antioxidants.

5. **Hydration & Electrolytes**  
   - Add a pinch of sea salt to water on heavy sweat days.  
   - Consider a magnesium supplement (300 mg) before bed to aid recovery and sleep.

6. **Sleep & Recovery**  
   - Target 7‑9 hours of quality sleep; muscle growth occurs while you rest.  
   - Incorporate 1‑2 rest or active‑recovery days each week; keep protein intake consistent.

7. **Listen to Your Body**  
   - Adjust portion sizes based on energy levels, training intensity, and how your weight changes.  
   - If you feel sluggish, increase carbs slightly; if you’re gaining excess fat, trim fats first.

Stick to the plan for at least 4‑6 weeks, track progress, and tweak as needed. Happy bulking!