7-Day Bodybuilding Bulking Diet: Complete Daily Meal Plans and Recipes

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.

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