This 7-day meal plan is designed to fuel your bulking goals with delicious, high-protein recipes for each day of the week. Each day includes a full breakdown of meals, ensuring you get a balance of protein, carbs, and fats to support muscle growth.
Day 1: Kickstart Your Growth
Breakfast: Protein-Packed Pancakes
- Blend 1 cup oats, 1 banana, 1 cup Greek yogurt, 2 eggs, 1 scoop protein powder, and 1 tsp baking powder until smooth. Cook on a hot griddle.
Mid-Morning Snack: Cottage Cheese with Pineapple
- 1 cup low-fat cottage cheese
- 1/2 cup chopped pineapple
Lunch: Grilled Chicken and Avocado Salad
- 6 oz grilled chicken breast
- Mixed greens
- 1/2 avocado, diced
- Cherry tomatoes, cucumber, red onion
- Olive oil and balsamic vinegar dressing
Afternoon Snack: Almonds and a Protein Shake
- 1/4 cup almonds
- Protein shake with 1 scoop protein powder and water
Dinner: Salmon with Quinoa and Asparagus
- 8 oz grilled salmon
- 1 cup cooked quinoa
- Asparagus spears, steamed
Evening Snack: Greek Yogurt with Honey and Walnuts
- 1 cup Greek yogurt
- Drizzle of honey
- Handful of walnuts
Day 2: Power and Protein
Breakfast: Scrambled Eggs with Spinach and Feta
- 3 eggs, scrambled
- Handful of spinach
- 2 tbsp crumbled feta cheese
Mid-Morning Snack: Protein Bar
Lunch: Turkey and Cheese Whole Wheat Wrap
- Slices of turkey breast
- Sliced cheese
- Whole wheat tortilla
- Lettuce, tomato, and mustard
Afternoon Snack: Apple Slices with Peanut Butter
Dinner: Beef Stir-Fry with Brown Rice
- 8 oz lean beef, stir-fried with mixed vegetables (broccoli, bell peppers, onions)
- Serve with 1 cup cooked brown rice
Evening Snack: Casein Protein Shake
Day 3: Carbs for Recovery
Breakfast: Oatmeal with Berries and Nuts
- 1 cup cooked oatmeal
- Mixed berries
- Sprinkle of almonds or walnuts
Mid-Morning Snack: Boiled Eggs (2)
Lunch: Chicken Caesar Salad
- Grilled chicken strips
- Romaine lettuce
- Caesar dressing
- Parmesan cheese
- Whole grain croutons
Afternoon Snack: Hummus and Carrot Sticks
Dinner: Pasta with Meat Sauce and Salad
- Whole grain pasta
- Ground turkey or lean beef tomato sauce
- Side salad with olive oil dressing
Evening Snack: Greek Yogurt with Mixed Nuts
Day 4: High-Protein Focus
Breakfast: Protein Shake and a Banana
Mid-Morning Snack: Tuna Salad on Crackers
- Canned tuna mixed with mayo
- Whole grain crackers
Lunch: Chicken and Avocado Sandwich
- Grilled chicken breast
- Avocado
- Whole grain bread
- Lettuce and tomato
Afternoon Snack: Cottage Cheese with Berries
Dinner: Beef and Sweet Potato Stew
- Brown 8 oz lean beef over medium heat, then add 1 chopped onion and 2 minced garlic cloves. Add 1 cubed sweet potato, 1 can diced tomatoes, 1 cup beef broth, 1 tsp paprika, salt, and pepper. Simmer until sweet potatoes are tender.
Evening Snack: Casein Protein Shake
Day 5: Pre-Workout Energy
Breakfast: Banana and Almond Butter Toast
- 2 slices whole-grain bread
- 2 tbsp almond butter
- 1 banana, sliced
Mid-Morning Snack: A Handful of Trail Mix
Lunch: Quinoa Salad with Chickpeas and Feta
- Cooked quinoa
- Chickpeas
- Feta cheese
- Cucumber, bell peppers, and red onion
- Olive oil and lemon juice dressing
Pre-Workout Snack: Fruit Smoothie
- Blend banana, berries, and a scoop of protein powder with almond milk.
Dinner (Post-Workout): Grilled Chicken Breast with Sweet Potatoes and Green Beans
Evening Snack: Greek Yogurt with Honey
Day 6: Sustained Energy
Breakfast: Whole Grain Cereal with Milk and Fruit
Mid-Morning Snack: Protein Shake
Lunch: Tuna Sandwich on Whole Grain Bread with Lettuce and Tomato
Afternoon Snack: Mixed Nuts
Dinner: Grilled Pork Chop with Mashed Potatoes and Steamed Broccoli
Evening Snack: Chocolate Protein Smoothie
- 1 scoop chocolate protein powder, 1 cup almond milk, 1 banana, 1 tbsp peanut butter, ice cubes blended until smooth.
Day 7: Balanced Macros
Breakfast: Veggie Omelet with Whole Grain Toast
Mid-Morning Snack: Protein Bar
Lunch: Baked Cod with Brown Rice and Peas
Afternoon Snack: Carrot and Cucumber Sticks with Hummus
Dinner: Chicken Fajitas with Bell Peppers and Onions, Served with Whole Wheat Tortillas
Evening Snack: Avocado Chocolate Mousse
- Blend 2 ripe avocados, 1/4 cup cocoa powder, 1/4 cup honey, 1 tsp vanilla extract, and a pinch of salt until creamy. Chill for 30 minutes.
This 7-day bulking diet plan offers a comprehensive approach to meal planning, ensuring you get a balanced intake of proteins, carbohydrates, and fats to support muscle growth.