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Bulking Meal Plan

Bulking Meal Plan

Bulking Meal Plan:

If you want to gain muscle mass and break through your muscle building plateau’s you need a bulking diet plan that will help you to eat more quality food in one day than many people eat in two.   Every muscle meal should be packed with diet nutrients to help you gain bigger, stronger muscle mass.  This 7 day high protein mass gain diet and meal plan will help you build muscle size, while giving you all the nutrition and energy needed to train hard and get big muscle mass gains.

Eating quality high protein muscle meals throughout the day that are packed with muscle building nutrients is the key to getting BIG mass gains. For best results from this mass gain diet plan make sure you drink at least 2 litres of water per day. This muscle building meal plan is designed to be used in conjunction with a muscle mass workout plan and can be adjusted to fit in with your training program

Note: If you don’t have time for lots of muscle meal prep or you can’t cook at lunch, swap the bulking diet plan recipes around or many can be pre-cooked and assembled on the go.  This muscle building meal plan should be used as a guide to help you choose the right type of meals you should be eating to grow fast.

 

Bulking Meal Plan
4

Breakfast:

  • 3 whole eggs
  • 3 egg whites (scrambled),
  • 2 cups of cooked oats with 1 tbsp honey, 1 banana, 3 scoops of protein powder of choice with 300ml mil

Snack:

  • 1 cup berries (strawberries, blueberries, raspberries)
  • 2 cups low-fat cottage cheese

Lunch;

  • 2 cups cooked brown rice
  • 300g cooked chicken breast
  • 1 cup green veggies.

Snack:

  • 3 scoops (60g) of protein powder of your choice mixed with 300ml milk

Dinner:

  • 200g salmon steak
  • 2 cups couscous
  •  2 cups spinach 1 tbsp balsamic dressing

Snack:

  • 1 cup low-fat greek yoghurt
  • 1 tbsp flaxseeds

Breakfast:

  • 2 poached eggs
  • 2 slices multigrain toast
  • 1 ½ cup oats, 3 scoops (60g) of protein mixed with 300ml milk  and tbsp natural peanut butter

Snack:

  • 1 cup low-fat greek yoghurt
  • 2 tbsp honey, 1 banana

Lunch:

  • 200g steak,
  • 1 cup chickpeas
  • 1 tomato diced,
  • ½ cucumber diced
  • 1 apple

  Snack:

  • 3 scoops (60g) of protein powder of your choice mixed with 300ml milk

Dinner:

  • 200g chicken breast,
  • 1 sweet potato,
  • 2 med carrots, 1
  • cup green veggies.

Snack:

  • 2 cups low-fat cottage cheese,
  • 2 tbsp shredded coconut,
  • 1 tsp sugar free syrup.

Breakfast:

  • Blend:
  • 1 cup oats,
  • 1 tbsp flaxseed oil
  • 1 cup of milk,
  • 3 scoops (60g) of protein powder of your choice
  • 1tsp honey
  • 1 cup berries
  • 1 banana

Snack:

  • Chicken/turkey sandwich with lettuce
  • tomato
  •  1 slice cheese,
  • low-fat mayo

Lunch;

  • 1.5 cups wholemeal pasta with tomato based sauce
  •  1.5 cups mixed veggies
  • 1 slice low fat cheese

Snack:

  • 3 scoops (60g) of protein powder of your choice mixed with 300ml milk

Dinner:

  • 200g trim pork
  • 1 cup stir fried veggies
  • 1 ½ cup brown rice
  • 1 tbsp soy sauce
  • 2 tbsp cashew nuts

Snack:

  • 1 cup low-fat greek yoghurt,
  • 1 tbsp peanut butter,
  • 1 scoop whey protein.

Breakfast:

  • 3 whole eggs
  • 3 egg whites (scrambled),
  • 2 slices multigrain toast,
  • 4 slices extra lean turkey bacon,
  • ¼ avocado

Snack:

  • 2 large apples
  • 2 tbsp peanut butter

Lunch;

  • Baked Potato, (Skin On),
  • 1 tin tuna (185g),
  • 1 cup sweet corn,
  • 1 tbsp low-fat mayo,
  • 1 slice low-fat cheese,
  • chilli to taste.

Snack:

  • 3 scoops (60g) of protein powder of your choice mixed with 300ml milk

Dinner:

  • 2 wholemeal burger buns,
  • lean steak (200g),
  • 1 fried egg,
  • 2 slices beetroot,
  • 1 slice cheese,
  • 1 tbsp low fat mayo,
  • 2 large sweet potatoes with olive oil.

Snack:

  • 1 tin tuna (185g),
  • 1 tsp olive oil.

Breakfast:

  • 8 Weetbix with 3 scoops (60g) of protein powder of your choice
  • mixed with 300ml milk,
  • 1 sliced banana and berries
Snack:

  • Chicken/turkey sandwich with lettuce
  • tomato
  •  1 slice cheese,
  • low-fat mayo

Lunch;

  • Fish or chicken (200g),
  • 1 large cooked sweet potato,
  • 1 cup green veggies
  • 1 piece of fruit

Snack:

  • 3 scoops (60g) of protein powder of your choice mixed with 300ml milk

  Dinner:

  • 2 cups wholemeal pasta
  • shredded chicken breast (200g)
  • 5 cherry tomatoes
  • basil
  • mushroom
  • feta

Snack:

  • 1 cup full cream milk,
  • 1 tbsp peanut butter.

Breakfast: 3 egg whites, 3 whole eggs (scrambled, or omelette), 4 slices turkey bacon, 1 cup spinach, mushrooms, 2 slices wholegrain bread. Snack:

  • 2 tbsp honey.
  • 1 cup low-fat greek yoghurt

Lunch;

  • ½ roast chicken (no skin),
  • 1 cup sweet potato,
  • 1 cup beans, mixed green veggies or salad,
  • 1 ½ cup cooked brown rice,
  • ½ tin (210g) 4 bean mix.

  Snack:

  • 3 scoops (60g) of protein powder of your choice mixed with 300ml milk

Dinner:

  • 250g Grilled white fish,
  •  1 cup sweet potato,
  •  1 cup beans, mixed green veggies or salad,
  • 1 ½ cup cooked brown rice,
  • ½ tin (210g) 4 bean mix.

Snack:

  • Low fat cheese with raw veggie sticks

Breakfast: Pancakes:

  • 1 Cup Oats
  • , 5 Egg Whites,
  • 2 Whole Eggs,
  • 1 cup cottage cheese,
  • 3 scoops (60g) of protein powder of your choice
  •  Dash Cinnamon,
  • 2 tbsp Coconut Oil,
  • 1 Cup Berries.

Snack:

  • 100g shredded chicken with wholemeal tortilla.

Lunch;

  • 200g deli roast beef,
  • 2 slices of wholemeal bread,
  • 1 slice cheese,
  • mixed salad,
  • 1 tbsp low-fat mayo,
  • 1 piece fruit.

Snack:

  • 3 scoops (60g) of protein powder of your choice mixed with 300ml milk

Dinner:

  • ½ roast chicken,
  • 5 baby potatoes, 1 large sweet potato,
  • with mixed veggies or salad

Snack:

  • 2 cups low-fat cottage cheese,
  • 2 tbsp shredded coconut
  • ,1 tsp sugar free syrup.

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