# 7-Day Muscle-Building Bulking Meal Plan

**Goal:** Provide a realistic, nutrient‑dense plan that delivers ~3,200–3,500 kcal per day (≈ 45 % carbs, 30 % protein, 25 % fat) to support muscle hypertrophy for a 75–85 kg male (or comparable female) training 4–5 × week.  
**How it works:** Each day includes 4–5 eating occasions with high‑quality protein, complex carbs, healthy fats, and plenty of micronutrients. Portion sizes are given in familiar units (cups, ounces, pieces) and a quick macro breakdown is provided for each meal. Feel free to swap equivalent foods (e.g., brown rice ↔ quinoa) while keeping the macro totals similar.

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## Day 1
| Meal | Food (portion) | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|----------------|----------|-------------|-----------|---------|
| **Breakfast** | 4 egg omelette (4 egg whites + 2 whole eggs) with 1 cup spinach, ½ cup diced bell pepper, ¼ cup shredded cheddar; 2 slices whole‑grain toast; 1 medium banana | 620 | 45 | 65 | 20 |
| **Snack** | Greek yogurt (1 cup, 2 % fat) + ¼ cup granola + 1 tbsp honey | 350 | 22 | 45 | 8 |
| **Lunch** | Grilled chicken breast (6 oz) + 1 ½ cup cooked quinoa + 1 cup roasted broccoli + 1 tbsp olive oil drizzle | 720 | 55 | 70 | 22 |
| **Snack** | Protein shake (1 scoop whey) + 1 medium apple + 2 tbsp peanut butter | 460 | 35 | 45 | 18 |
| **Dinner** | 8 oz salmon baked with lemon & dill; 1 cup sweet‑potato mash; 1 cup asparagus sautéed in 1 tsp coconut oil | 720 | 55 | 55 | 30 |
| **Evening Snack** | Cottage cheese (1 cup, 2 % fat) + ¼ cup pineapple chunks | 260 | 28 | 20 | 4 |
| **Total** | | **3,130** | **240** | **300** | **102** |

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## Day 2
| Meal | Food (portion) | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|----------------|----------|-------------|-----------|---------|
| **Breakfast** | 1 cup oatmeal cooked in 1 cup milk; 1  scoop whey; 1 tbsp almond butter; ½ cup blueberries | 620 | 38 | 70 | 20 |
| **Snack** | 2 hard‑boiled eggs + 1 oz beef jerky | 260 | 24 | 2 | 16 |
| **Lunch** | Turkey breast (6 oz) on whole‑grain wrap with lettuce, tomato, 1 tbsp mayo; side of quinoa salad (½ cup quinoa, ¼ cup chickpeas, herbs, lemon) | 680 |  fifty‑five | 65 | 22 |
| **Snack** | Smoothie: 1 cup Greek yogurt, 1 banana, 1 tbsp chia seeds, 1 cup almond milk | 380 | 30 | 55 | 10 |
| **Dinner** | 8 oz lean beef stir‑fry (sirloin) with 2 cups mixed veg (bell pepper, snap peas, carrots) in 1 tbsp sesame oil; 1 ½ cup brown rice | 770 | 60 | 80 | 24 |
| **Evening Snack** | 1 cup low‑fat ricotta + 1 tbsp cocoa powder + 1 tbsp maple syrup | 260 | 22 | 30 | 6 |
| **Total** | | **3,070** | **239** | **302** | **98** |

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## Day 3
| Meal | Food (portion) | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|----------------|----------|-------------|-----------|---------|
| **Breakfast** | 3‑egg scramble with 2 oz turkey sausage, ½ cup diced tomato, ¼ cup feta; 2 slices rye toast; 1 orange | 630 | 42 | 68 | 20 |
| **Snack** | 1 cup cottage cheese + ¼ cup sliced almonds + 1 tbsp jam | 350 | 30 | 20 | 18 |
| **Lunch** | Tuna salad (6 oz canned tuna in water, 1 tbsp mayo, celery) over mixed greens; 1 cup cooked farro; 1 tbsp olive oil vinaigrette | 660 |  fifty‑five | 55 | 22 |
| **Snack** | 1 protein bar (≈ 20 g protein) + 1 pear | 340 | 22 | 45 | 8 |
| **Dinner** | 8 oz chicken thigh (skinless) roasted; 1 cup wild rice; 1 cup green beans with 1 tsp butter | 720 | 55 | 70 | 24 |
| **Evening Snack** | ½ cup rolled oats mixed with 1 cup milk, 1 tbsp peanut butter, cinnamon (overnight oats) | 300 | 15 | 35 | 12 |
| **Total** | | **3,000** | **239** | **293** | **104** |

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## Day 4
| Meal | Food (portion) | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|----------------|----------|-------------|-----------|---------|
| **Breakfast** | Protein pancakes (1 cup oat flour, 1 scoop whey, 2 eggs, ½ cup almond milk) topped with 2 tbsp Greek yogurt & ½ cup mixed berries | 610 | 45 | 70 | 15 |
| **Snack** | 1 cup edamame + 1 oz mixed nuts | 300 | 20 | 20 | 18 |
| **Lunch** | 6 oz grilled pork tenderloin; 1 cup couscous; 1 cup roasted Brussels sprouts; 1 tbsp pesto | 720 | 55 | 65 | 24 |
| **Snack** | Chocolate milk (2 cups low‑fat) + 1 banana | 380 | 30 | 70 | 6 |
| **Dinner** | 8 oz cod fillet pan‑seared; 1 ½ cup baked potato; 1 cup sautéed kale with garlic & 1 tsp olive oil | 660 | 50 | 70 | 18 |
| **Evening Snack** | 1 cup kefir + 2 tbsp ground flaxseed | 260 | 15 | 20 | 12 |
| **Total** | | **3,030** | **215** | **315** | **93** |

---

## Day 5
| Meal | Food (portion) | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|----------------|----------|-------------|-----------|---------|
| **Breakfast** | 1 cup Greek yogurt parfait: ½ cup granola, ½ cup sliced strawberries, 1 tbsp honey, 1 scoop whey mixed in yogurt | 620 | 45 | 70 | 15 |
| **Snack** | 2 rice cakes topped with 2 tbsp almond butter + 1 small apple | 300 | 8 | 45 | 12 |
| **Lunch** | 6 oz grilled shrimp skewers; 1 cup jasmine rice; 1 cup mixed veggie stir‑fry (zucchini, carrots, onions) with 1 tbsp soy sauce | 660 | 45 | 80 | 12 |
| **Snack** | 1 cup low‑fat milk + 1 scoop casein protein + 1 tbsp cocoa | 340 | 35 | 30 | 8 |
| **Dinner** | 8 oz lean ground turkey (93 % lean) chili: ½ cup kidney beans, ½ cup black beans, tomatoes, spices; served over 1 cup brown rice | 720 | 55 | 70 | 20 |
| **Evening Snack** | ½ cup cottage cheese + 1 tbsp almond butter + cinnamon | 260 | 20 | 8 | 14 |
| **Total** | | **3,000** | **228** | **303** | **81** |

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## Day 6
| Meal | Food (portion) | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|----------------|----------|-------------|-----------|---------|
| **Breakfast** | 4‑egg white + 2 whole‑egg scramble with ½ cup mushrooms, ¼ cup cheese; 1 cup cooked steel‑cut oats with 1 tbsp maple syrup | 650 | 45 | 70 | 20 |
| **Snack** | Smoothie: 1 cup kefir, 1 cup frozen mango, 1 scoop whey, 1 tbsp chia seeds | 340 | 30 | 45 | 8 |
| **Lunch** | 6 oz baked tilapia; 1 cup couscous; 1 cup roasted cauliflower; 1 tbsp olive oil | 640 | 50 | 65 | 18 |
| **Snack** | 1 oz beef jerky + 1 medium orange | 210 | 15 | 25 | 6 |
| **Dinner** | 8 oz ribeye steak (trimmed) grilled; 1 cup mashed potatoes (with 1 tbsp butter); 1 cup steamed green beans | 820 | 60 | 55 | 38 |
| **Evening Snack** | 1 cup low‑fat Greek yogurt + 2 tbsp granola | 260 | 20 | 30 | 6 |
| **Total** | | **3,420** | **260** | **310** | **96** |

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## Day 7
| Meal | Food (portion) | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|----------------|----------|-------------|-----------|---------|
| **Breakfast** | 3‑egg omelette with 2 oz smoked salmon, ¼ cup cream cheese, chives; 2 slices multigrain toast; 1 cup mixed fruit | 680 | 45 | 65 | 25 |
| **Snack** | 1 cup cottage cheese + ¼ cup walnuts + drizzle of honey | 380 | 30 | 15 | 22 |
| **Lunch** | Chicken & avocado bowl: 6 oz grilled chicken, ½ avocado, 1 cup black beans, ½ cup corn, 1 cup brown rice, salsa, 1 tbsp olive oil | 720 | 55 | 80 | 24 |
| **Snack** | Protein shake (whey) + 1 cup strawberries | 260 | 30 | 30 | 2 |
| **Dinner** | 8 oz turkey meatballs (lean turkey, herbs) in marinara; 1 ½ cup whole‑wheat pasta; side salad with 1 tbsp vinaigrette | 740 | 55 | 80 | 18 |
| **Evening Snack** | ½ cup rolled oats with 1 cup milk, 1 tbsp peanut butter, cinnamon (quick “pre‑bed” oats) | 300 | 15 | 35 | 12 |
| **Total** | | **3,080** | **250** | **305** | **103** |

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## Grocery List
**Proteins**
- Eggs (2‑dozen)
- Egg whites (optional carton)
- Chicken breast (≈ 3 lb)
- Chicken thighs (≈ 2 lb)
- Lean ground turkey (2 lb)
- Turkey breast slices (1 lb)
- Salmon fillets (2 lb)
- Cod or tilapia (1 lb)
- Ribeye steak (1 lb)
- Lean beef sirloin (1 lb)
- Pork tenderloin (1 lb)
- Shrimp (1 lb)
- Canned tuna (4 cans)
- Smoked salmon (½ lb)
- Greek yogurt (plain, 2 % – 5 cups)
- Cottage cheese (low‑fat – 5 cups)
- Ricotta (low‑fat – 1 cup)
- Kefir (1 qt)
- Milk (low‑fat – 2 gal)
- Whey protein powder (≈ 2 lb)
- Casein protein powder (optional)

**Carbohydrates**
- Oatmeal (steel‑cut or rolled – 2 lb)
- Whole‑grain bread (1 loaf)
- Rye or multigrain toast (1 loaf)
- Whole‑grain wraps (1 pack)
- Brown rice (2 lb)
- Quinoa (1 lb)
- Wild rice (½ lb)
- Jasmine rice (½ lb)
- Farro or couscous (1 lb)
- Whole‑wheat pasta (1 lb)
- Sweet potatoes (4 large)
- White potatoes (4 medium)
- Bananas (12)
- Apples (8)
- Oranges (6)
- Mixed berries (frozen – 2 lb)
- Mango (frozen – 1 lb)
- Pineapple chunks (canned in juice – 1 cup)
- Mixed fruit cup (1 cup)
- Granola (1 lb)
- Oat bars / protein bars (7)

**Vegetables & Legumes**
- Spinach (1 bag)
- Mixed salad greens (2 bags)
- Bell peppers (4)
- Tomatoes (6)
- Cucumber (2)
- Carrots (1 bag)
- Broccoli (2 heads)
- Cauliflower (1 head)
- Green beans (1 lb)
- Asparagus (1 lb)
- Brussels sprouts (1 lb)
- Kale (1 bunch)
- Zucchini (2)
- Snap peas (½ lb)
- Edamame (shelled – 1 lb)
- Chickpeas (canned – 2 cans)
- Black beans (canned – 2 cans)
- Kidney beans (canned – 1 can)

**Fats & Extras**
- Olive oil (extra‑virgin – 16 oz)
- Coconut oil (8 oz)
- Butter (unsalted – 1 lb)
- Almond butter (12 oz)
- Peanut butter (natural – 12 oz)
- Mixed nuts (almonds, walnuts – 1 lb)
- Sliced almonds (½ lb)
- Chia seeds (½ lb)
- Flaxseed (ground – ½ lb)
- Honey (8 oz)
- Maple syrup (8 oz)
- Cocoa powder (unsweetened – 4 oz)
- Soy sauce (low‑sodium)
- Pesto (1 jar)
- Salsa (1 jar)
- Herbs & spices (garlic, ginger, pepper, cinnamon, etc.)

**Dairy & Alternatives**
- Cheddar cheese (shredded – 8 oz)
- Feta cheese (crumbled – 4 oz)
- Cream cheese (soft – 4 oz)

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## Tips for Success
1. **Prep in batches:** Cook large pots of quinoa, brown rice, and sweet potatoes on Sunday; portion into zip‑top bags for quick grab‑and‑go meals.
2. **Protein first:** Aim for 1.6–2.2 g protein per kg body weight daily. Use the protein powder shake on training days to hit targets without excess calories.
3. **Stay hydrated:** Minimum 3 L water per day; add electrolytes on heavy sweat days.
4. **Timing:** Consume a protein‑carb snack within 30‑60 min post‑workout to maximize muscle protein synthesis.
5. **Adjust calories:** If you’re gaining > 0.5 kg/week, trim 200 kcal from carbs (e.g., reduce rice/pasta portions). If weight gain is too slow, add 150–200 kcal via extra nuts or an additional shake.
6. **Micronutrients:** Include a multivitamin and 1 g omega‑3 (fish oil) daily to support recovery and joint health.
7 **Sleep & stress:** Aim for 7‑9 h quality sleep and manage stress—both are crucial for muscle growth.

Stick to the plan for at least 4–6 weeks, track your weight and strength progress, and tweak portions as needed. Happy bulking!