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Sample Bulking Meal Plans
These sample bulking meal plans offer practical guidance for optimizing calorie and macronutrient intake at varying levels. Select a plan that aligns with your goals and download your detailed guide.
3,000-Calorie Bulking Meal Plan
(35/40/25 P/C/F)
Macronutrient Breakdown:
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Protein: ~263g
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Carbohydrates: ~300g
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Fats: ~83g
Meal Breakdown:
Breakfast:
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3 scrambled eggs
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1 slice whole wheat toast
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1/2 medium avocado
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1/2 cup cooked oats with 1 tbsp peanut butter and 1/4 cup raspberries
Calories: 600 | Protein: 35g | Carbs: 40g | Fat: 30g
Morning Snack:
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1 cup non-fat Greek yogurt
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1/2 scoop whey protein
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1 small pear
Calories: 300 | Protein: 35g | Carbs: 20g | Fat: 5g
Lunch:
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7 oz grilled turkey breast
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1 cup cooked quinoa
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1 cup steamed green beans with 1 tbsp olive oil
Calories: 650 | Protein: 65g | Carbs: 45g | Fat: 25g
Afternoon Snack:
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1 rice cake with 1 tbsp almond butter
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1 medium apple
Calories: 300 | Protein: 8g | Carbs: 30g | Fat: 15g
Dinner:
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7 oz grilled salmon
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1 cup cooked brown rice
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1 cup steamed broccoli with 1 tsp olive oil
Calories: 700 | Protein: 60g | Carbs: 50g | Fat: 28g
Evening Snack:
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1 cup low-fat cottage cheese
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1 tbsp chia seeds
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1/4 cup blueberries
Calories: 350 | Protein: 30g | Carbs: 15g | Fat: 10g
Total Daily Intake:
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Calories: ~3,000
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Protein: ~263g
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Carbohydrates: ~300g
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Fats: ~83g
Download the 3,000-Calorie Meal Plan
3,300-Calorie Bulking Meal Plan
(35/40/25 P/C/F)
Macronutrient Breakdown:
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Protein: ~289g
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Carbohydrates: ~330g
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Fats: ~92g
Meal Breakdown:
Breakfast:
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1 whole wheat bagel
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2 tbsp natural peanut butter
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2 scrambled eggs
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1/2 grapefruit
Calories: 650 | Protein: 30g | Carbs: 50g | Fat: 30g
Morning Snack:
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1 cup low-fat cottage cheese
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1/2 cup blackberries
Calories: 300 | Protein: 28g | Carbs: 18g | Fat: 8g
Lunch:
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7 oz grilled ground turkey (93% lean)
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1 cup cooked brown rice
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1 cup steamed green beans with 1 tsp olive oil
Calories: 750 | Protein: 65g | Carbs: 45g | Fat: 28g
Afternoon Snack:
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1 whole grain wrap with 3 oz turkey breast, 1 slice reduced-fat cheese, spinach, mustard
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1 medium apple
Calories: 400 | Protein: 32g | Carbs: 30g | Fat: 14g
Dinner:
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7 oz baked tilapia
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1 cup sweet potato (mashed)
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1 cup roasted carrots
Calories: 650 | Protein: 60g | Carbs: 50g | Fat: 22g
Evening Snack:
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1 cup Greek yogurt (plain, full-fat)
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1 tbsp chia seeds
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1/4 cup raspberries
Calories: 350 | Protein: 30g | Carbs: 25g | Fat: 12g
Total Daily Intake:
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Calories: ~3,300
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Protein: ~289g
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Carbohydrates: ~330g
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Fats: ~92g
Download the 3,300-Calorie Meal Plan
3,600-Calorie Bulking Meal Plan
(35/40/25 P/C/F)
Macronutrient Breakdown:
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Protein: ~316g
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Carbohydrates: ~360g
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Fats: ~100g
Meal Breakdown:
Breakfast:
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1 cup oatmeal with 1 tbsp almond butter, 1/4 cup blueberries, and 1 tbsp honey
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2 scrambled eggs
Calories: 700 | Protein: 40g | Carbs: 60g | Fat: 32g
Morning Snack:
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1 cup kefir (low-fat)
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1 oz almonds
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1 small pear
Calories: 400 | Protein: 30g | Carbs: 28g | Fat: 18g
Lunch:
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8 oz grilled pork tenderloin
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1 cup cooked brown rice
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1 cup steamed broccoli with 1 tsp olive oil
Calories: 800 | Protein: 75g | Carbs: 50g | Fat: 30g
Afternoon Snack:
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1 protein shake (whey isolate)
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1 oz trail mix (almonds, raisins)
Calories: 350 | Protein: 40g | Carbs: 25g | Fat: 15g
Dinner:
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8 oz baked tofu (marinated)
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1 cup whole wheat pasta
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1 cup steamed green beans with 1 tsp olive oil
Calories: 700 | Protein: 65g | Carbs: 50g | Fat: 25g
Evening Snack:
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1 cup plain Greek yogurt (full-fat)
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1 tbsp ground flaxseed
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1/2 cup sliced strawberries
Calories: 350 | Protein: 30g | Carbs: 25g | Fat: 10g
Total Daily Intake:
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Calories: ~3,600
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Protein: ~316g
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Carbohydrates: ~360g
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Fats: ~100g
Download the 3,600-Calorie Meal Plan
Bulk Meal Plan Guidelines
Choose a sample meal plan that aligns with your bulking goals. For example, if your Total Daily Energy Expenditure (TDEE) is 2,700 calories, a 300–500 calorie surplus may help support lean mass gains. Review the 3,000-calorie sample plan below to understand the types of foods and portion sizes that can help you reach your target caloric intake and macronutrient goals.
🔍 Quick Tips for Adjusting Meal Plans
✅ Gradually increase portion sizes: Add extra servings of nutrient-dense foods (e.g., lean proteins, complex carbs, healthy fats) to increase calorie intake.
✅ Incorporate calorie-dense options: Include foods like nuts, oils, avocados, and whole grains to add calories without excessive volume.
✅ Monitor weight gain progress: Aim for a gradual gain of 0.25–0.5 lbs per week to minimize excess fat accumulation.
✅ Mix and match meals: Experiment with different meal combinations to keep your plan enjoyable and sustainable.
⚠️ Important Considerations
The calorie and macronutrient values in these sample meal plans are estimates based on standard serving sizes and nutrition databases. To ensure accuracy and align with your unique needs, measure portions using a food scale or measuring cups. Remember that different brands and preparation methods can affect nutritional content.
To track your progress accurately, use a high-quality, evidence-based calorie and meal tracking application. Here are some reputable tools widely used by athletes and bodybuilders:
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MyFitnessPal (Website & App) – Comprehensive food database and user-friendly tracking features.
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Cronometer (Website & App) – Detailed nutrient tracking with high accuracy.
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Lose It! (Website & App) – User-friendly app for monitoring calorie intake and macronutrient goals.
These tools can help you log meals, adjust portions, and stay on track with your bulking goals.