So, you’ve decided to bulk up awesome choice! Bulking is all about packing on muscle mass, and to do that, you need to eat big. But not just anything will do. You need a plan that’s loaded with protein, balanced with carbs and fats, and designed to fuel your body for growth. That’s where this 7-day high-protein meal plan comes in. I’ve put together a week’s worth of meals breakfast, lunch, dinner, and two snacks each day to help you hit your muscle-building goals. Each meal is practical, tasty, and packed with the nutrients you need to get stronger and bigger. Let’s dive into what bulking is all about and then get straight to the good stuff: the food!
What Is Bulking, Anyway?
If you’re new to this, bulking is a phase where you eat more calories than your body burns, with a focus on protein to build muscle. It’s not about scarfing down junk food though, I’ll admit, a burger sounds tempting sometimes. It’s about eating smart: high-quality protein to repair and grow muscle, carbs for energy, and healthy fats to keep everything running smoothly. The trick is to stay in a calorie surplus without going overboard and packing on too much fat. Pair this with heavy lifting, and you’ve got a recipe for gains.
This meal plan is designed to make that happen. Each day has five meals to keep your energy steady and your protein intake high. I’ve kept things varied too nobody wants to eat chicken and rice every day, right? You’ll find everything from eggs and beef to fish and even some plant-based options. Plus, I’ll walk you through how to make each dish, why it’s great for bulking, and how to tweak it if needed. Ready? Let’s get cooking!
How to Use This Meal Plan
Before we jump into the meals, a quick heads-up: everyone’s calorie needs are different. To bulk, you need a surplus more calories in than out. This plan is calorie-dense and protein-packed, but you might need to adjust portions based on your size, activity level, or metabolism. Not sure where you stand? A nutritionist or an online calorie calculator can help you figure out your daily target. For most guys aiming to bulk, that’s around 2,500–3,000 calories a day, sometimes more if you’re lifting heavy or super active.
I’ve built variety into this plan with meats, fish, eggs, and dairy, but if you’re vegetarian or vegan, don’t worry I’ll suggest swaps where I can. Feel free to mix and match ingredients to fit your taste or what’s in your fridge. The goal is to make this work for you. Oh, and one more thing: hydration, sleep, and training are just as important as food. Drink water like it’s your job, aim for 7–9 hours of sleep, and hit the weights hard. Now, let’s eat!
Day 1: Start Strong
Breakfast: Scrambled Eggs with Spinach and Whole-Grain Toast
Eggs are a bulking staple cheap, easy, and loaded with protein. This breakfast kicks things off with a punch.
Ingredients:
- 4 large eggs
- 1 cup fresh spinach, chopped
- 2 slices whole-grain bread
- 1 tablespoon olive oil
- Salt and pepper to taste
How to Make It:
- Heat the olive oil in a non-stick pan over medium heat. I like to let it warm up for a minute so it coats the pan nicely.
- Toss in the chopped spinach and sauté it for 2–3 minutes until it wilts. It shrinks fast, so don’t be surprised!
- Crack the eggs into the pan with the spinach. Stir them around with a spatula, scrambling everything together. Season with salt and pepper I go light on the salt, but you do you.
- While the eggs cook, pop the bread in the toaster. I love a good crunch, so I toast it until it’s golden.
- Plate the eggs and serve with the toast. If you’re feeling fancy, smear a little butter or avocado on the bread.
Why It’s Great for Bulking: Eggs are a complete protein, packing about 6 grams per egg that’s 24 grams total here. They’ve got all the amino acids your muscles crave after a workout. Spinach sneaks in some iron and vitamins, and the whole-grain toast brings complex carbs to fuel your day. It’s a solid mix of protein, carbs, and a touch of healthy fat from the oil.
Snack 1: Greek Yogurt with Honey and Almonds
Mid-morning hunger? This snack’s got your back.
Ingredients:
- 1 cup plain Greek yogurt
- 1 tablespoon honey
- 10 almonds, chopped
How to Make It:
- Scoop the yogurt into a bowl. I prefer plain to keep the sugar in check, but vanilla works too.
- Drizzle the honey over the top don’t skimp if you like it sweet!
- Chop the almonds roughly and sprinkle them on. Done in 2 minutes flat.
Why It’s Great for Bulking: Greek yogurt is a protein powerhouse, delivering around 20 grams per cup. It’s thick, creamy, and full of probiotics for gut health. The honey adds quick-digesting carbs for energy, and almonds throw in healthy fats and a bit more protein. It’s simple but keeps you full until lunch.
Lunch: Grilled Chicken Breast with Quinoa and Steamed Broccoli
Chicken and quinoa sounds basic, but it’s a bulking classic for a reason.
Ingredients:
- 1 chicken breast (about 6 oz)
- 1 cup cooked quinoa
- 1 cup broccoli florets
- 1 tablespoon olive oil
- Salt, pepper, and herbs (like paprika or thyme)
How to Make It:
- Season the chicken with salt, pepper, and your favorite herbs. I’m a fan of paprika for a smoky kick.
- Heat a grill pan or skillet over medium-high heat. Add a splash of olive oil, then cook the chicken for 5–7 minutes per side until it’s juicy and cooked through (165°F inside).
- While the chicken cooks, steam the broccoli. I just toss it in a pot with a bit of water for 5 minutes until it’s bright green.
- Cook the quinoa if you haven’t already 1/2 cup dry makes about 1 cup cooked. Follow the package, but it’s usually 2:1 water to quinoa, simmered for 15 minutes.
- Plate it all up, drizzle the quinoa with olive oil, and dig in.
Why It’s Great for Bulking: Chicken breast is lean and mean, with about 40 grams of protein. Quinoa’s a rare plant-based complete protein, plus it’s loaded with carbs to refill your energy tanks. Broccoli’s your veggie MVP fiber, vitamins, and a nice crunch. This meal’s a triple threat for muscle growth.
Snack 2: Protein Shake with Banana and Peanut Butter
Need a quick boost? Blend this up.
Ingredients:
- 1 scoop protein powder (vanilla or chocolate)
- 1 ripe banana
- 1 tablespoon peanut butter
- 1 cup almond milk
How to Make It:
- Toss everything in a blender. I like my shakes thick, so I use a frozen banana sometimes.
- Blend until smooth takes about 30 seconds. Pour and enjoy.
Why It’s Great for Bulking: This shake’s a calorie bomb in the best way. The protein powder gives you 20–25 grams of protein, the banana adds potassium and carbs, and peanut butter brings healthy fats and extra richness. It’s perfect post-workout or when you’re on the go.
Dinner: Baked Salmon with Sweet Potato and Asparagus
End the day with a meal that feels like a treat.
Ingredients:
- 1 salmon fillet (6 oz)
- 1 medium sweet potato, cubed
- 10 asparagus spears
- 1 tablespoon olive oil
- Salt, pepper, and lemon juice
How to Make It:
- Preheat your oven to 400°F (200°C). Line a baking sheet with foil for easy cleanup.
- Toss the sweet potato cubes with half the olive oil, salt, and pepper. Spread them on the sheet and bake for 10 minutes to get a head start.
- Season the salmon with salt, pepper, and a squeeze of lemon. Add it to the sheet with the asparagus, drizzle everything with the rest of the oil, and bake for 20–25 minutes until the salmon flakes easily.
- Serve it hot with an extra lemon wedge if you’re into that zesty vibe.
Why It’s Great for Bulking: Salmon’s loaded with protein (about 35 grams) and omega-3s, which fight inflammation a win after lifting. Sweet potatoes are carb kings, full of vitamins like A and C, and asparagus adds fiber and antioxidants. It’s a hearty, satisfying way to wrap up Day 1.
Day 2: Keep the Momentum Going
Breakfast: Oatmeal with Protein Powder, Berries, and Chia Seeds
Oats aren’t just for skinny folks they’re bulking gold with a protein twist.
Ingredients:
- 1/2 cup rolled oats
- 1 scoop protein powder (vanilla works great)
- 1 cup water or milk
- 1/2 cup mixed berries (fresh or frozen)
- 1 tablespoon chia seeds
How to Make It:
- Cook the oats with water or milk on the stove bring it to a boil, then simmer for 5 minutes, stirring now and then.
- Once it’s thick, stir in the protein powder until it’s smooth. Takes a little elbow grease, but it’s worth it.
- Top with berries and chia seeds. I toss the berries in while it’s hot if they’re frozen they thaw right up.
Why It’s Great for Bulking: Oats deliver slow-digesting carbs to keep you powered up, and the protein powder bumps this to 25+ grams of protein. Berries bring antioxidants to fight workout stress, and chia seeds add omega-3s and fiber. It’s a warm, filling start.
Snack 1: Cottage Cheese with Pineapple
This combo’s a throwback that still hits the spot.
Ingredients:
- 1 cup cottage cheese
- 1/2 cup pineapple chunks (fresh or canned, drained)
How to Make It:
- Scoop the cottage cheese into a bowl and top with pineapple. That’s it easiest snack ever.
Why It’s Great for Bulking: Cottage cheese packs 25 grams of protein per cup, plus calcium for strong bones. Pineapple’s got vitamin C and a sweet kick that balances the tang. It’s light but keeps you going.
Lunch: Turkey and Avocado Wrap with Whole-Grain Tortilla
Wraps are my go-to when I want something fast and filling.
Ingredients:
- 1 whole-grain tortilla
- 4 oz sliced turkey breast
- 1/2 avocado, sliced
- Lettuce, tomato, and a dab of mayo or mustard
How to Make It:
- Lay the tortilla flat. Layer on the turkey, avocado, lettuce, and tomato.
- Add a spread if you like I’m a mustard guy, but mayo’s cool too.
- Roll it up tight and slice in half. Lunch is served.
Why It’s Great for Bulking: Turkey’s lean and protein-rich (about 25 grams), avocado’s full of healthy fats, and the tortilla gives you fiber and carbs. It’s portable and hits all the macros you need midday.
Snack 2: Hard-Boiled Eggs and Carrot Sticks
Simple, classic, and effective.
Ingredients:
- 2 hard-boiled eggs
- 1 cup carrot sticks
How to Make It:
- Boil the eggs ahead of time 10 minutes in boiling water, then cool and peel.
- Slice the carrots or grab pre-cut sticks. Pair ‘em up and snack away.
Why It’s Great for Bulking: Eggs give you 12 grams of protein, and carrots add beta-carotene and a satisfying crunch. It’s a no-fuss way to keep the protein flowing.
Lunch: Beef Stir-Fry with Brown Rice and Mixed Vegetables
Stir-fry night is always a winner fast and packed with flavor.
Ingredients:
- 4 oz beef sirloin, thinly sliced
- 1 cup cooked brown rice
- 1 cup mixed veggies (bell peppers, broccoli, snap peas)
- 1 tablespoon soy sauce
- 1 tablespoon olive oil
How to Make It:
- Heat the olive oil in a big skillet or wok over medium-high heat.
- Add the beef and stir-fry for 3–4 minutes until it’s browned. Don’t overcook it keep it tender.
- Toss in the veggies and soy sauce. Stir-fry another 5 minutes until they’re crisp-tender.
- Serve over the brown rice I cook mine in bulk to save time.
Why It’s Great for Bulking: Beef’s a protein and iron champ (around 25 grams), brown rice brings complex carbs, and the veggies add fiber and nutrients. The soy sauce gives it that umami punch perfect for bulking without boredom.
Day 3: Mix It Up
Breakfast: Protein Pancakes with Maple Syrup and Walnuts
Who says bulking can’t be fun? These pancakes are a treat with benefits.
Ingredients:
- 1 cup pancake mix (whole-grain if you can)
- 1 scoop protein powder
- 1 egg
- 1/2 cup milk
- 1 tablespoon maple syrup
- 1/4 cup walnuts, chopped
How to Make It:
- Mix the pancake mix, protein powder, egg, and milk in a bowl until smooth. Lumps are fine it’s homemade!
- Heat a griddle or pan over medium heat, grease it lightly, and pour batter to make 3–4 pancakes.
- Cook 2–3 minutes per side until golden. Stack ‘em up, drizzle with syrup, and sprinkle with walnuts.
Why It’s Great for Bulking: The protein powder adds 20+ grams to these fluffy delights, walnuts bring healthy fats, and the carbs from the mix keep you energized. It’s breakfast that feels like dessert.
Snack 1: Apple Slices with Almond Butter
Sweet, crunchy, and creamy what’s not to love?
Ingredients:
- 1 apple, sliced
- 2 tablespoons almond butter
How to Make It:
- Core and slice the apple. I leave the skin on for extra fiber.
- Spread or dip with almond butter.
Why It’s Great for Bulking: Apples give you fiber and quick carbs, while almond butter adds protein and healthy fats. It’s a balanced snack that tides you over.
Lunch: Tuna Salad with Mixed Greens and Whole-Grain Crackers
Tuna’s a budget-friendly protein hero perfect for lunch.
Ingredients:
- 1 can tuna (5 oz), drained
- 2 tablespoons mayo
- 1 celery stalk, chopped
- 2 cups mixed greens
- 10 whole-grain crackers
How to Make It:
- Mix the tuna, mayo, and celery in a bowl. Add a pinch of salt or pepper if you like.
- Pile it on the greens or serve it beside them your call.
- Add crackers on the side for scooping or crunching.
Why It’s Great for Bulking: Tuna’s got 25 grams of protein, the greens are vitamin-packed, and crackers bring carbs and fiber. It’s light but keeps you full.
Snack 2: Protein Bar
When you’re busy, a bar’s a lifesaver.
Ingredients:
- 1 high-quality protein bar (20–25 grams protein)
How to Make It:
- Unwrap and eat. Done.
Why It’s Great for Bulking: It’s a quick 20–25 grams of protein you can stash anywhere. Pick one with decent ingredients no candy bars in disguise!
Dinner: Grilled Steak with Roasted Potatoes and Green Beans
Steak night because you deserve it.
Ingredients:
- 6 oz steak (sirloin or ribeye)
- 2 medium potatoes, cubed
- 1 cup green beans
- 1 tablespoon olive oil
- Salt and pepper
How to Make It:
- Preheat the oven to 425°F (220°F). Toss potatoes with oil, salt, and pepper, and roast for 25–30 minutes.
- Season the steak and grill it 4–5 minutes per side for medium-rare (or your preference).
- Steam the green beans for 5 minutes until tender.
- Plate it all up steak, spuds, and beans and enjoy.
Why It’s Great for Bulking: Steak’s a protein beast (35+ grams) with iron and zinc, potatoes fuel you with carbs, and green beans add fiber. It’s a hearty meal to cap the day.
Day 4: Halfway There
Breakfast: Smoothie with Protein Powder, Spinach, Banana, and Almond Milk
Blend it, sip it, love it.
Ingredients:
- 1 scoop protein powder
- 1 cup spinach
- 1 banana
- 1 cup almond milk
How to Make It:
- Throw everything in a blender and blitz until smooth. Add ice if you want it cold.
Why It’s Great for Bulking: This smoothie’s got 20–25 grams of protein, plus vitamins from spinach, carbs from banana, and fats from almond milk. It’s a fast, nutrient-packed start.
Snack 1: Hummus with Pita Bread and Cucumber Slices
A plant-based snack that still packs a punch.
Ingredients:
- 1/2 cup hummus
- 1 whole-grain pita, cut into wedges
- 1 cucumber, sliced
How to Make It:
- Scoop the hummus into a bowl and serve with pita wedges and cucumber slices for dipping.
Why It’s Great for Bulking: Hummus offers plant protein and fiber, pita’s a carb source, and cucumber keeps it fresh and hydrating. Great for veggie lovers.
Lunch: Chicken and Vegetable Soup with Whole-Grain Roll
Soup’s on warm and hearty.
Ingredients:
- 1 cup chicken and veggie soup (homemade or low-sodium store-bought)
- 1 whole-grain roll
How to Make It:
- Heat the soup on the stove or in the microwave. Serve with the roll on the side.
Why It’s Great for Bulking: Chicken brings protein, veggies add nutrients, and the roll gives you carbs. It’s comforting and filling.
Snack 2: Trail Mix with Nuts and Dried Fruit
Grab a handful and go.
Ingredients:
- 1/4 cup mixed nuts
- 1/4 cup dried fruit (raisins, cranberries)
How to Make It:
- Mix the nuts and fruit in a bag or bowl. Snack time!
Why It’s Great for Bulking: Nuts deliver protein and fats, dried fruit adds quick carbs it’s a calorie-dense pick-me-up.
Dinner: Pork Chops with Mashed Sweet Potatoes and Brussels Sprouts
Pork’s underrated let’s fix that.
Ingredients:
- 2 pork chops (4–6 oz each)
- 1 large sweet potato, peeled and cubed
- 1 cup Brussels sprouts, halved
- 1 tablespoon olive oil
- Salt and pepper
How to Make It:
- Boil the sweet potato until soft (15 minutes), then mash with a bit of oil and salt.
- Season the pork chops and sear them in a hot skillet, 4–5 minutes per side.
- Roast the Brussels sprouts with oil, salt, and pepper at 400°F (200°C) for 20 minutes.
- Serve it all together pork, mash, and sprouts.
Why It’s Great for Bulking: Pork chops pack 30+ grams of protein, sweet potatoes are carb-rich, and Brussels sprouts bring fiber and vitamins. It’s a flavorful finish.
Day 5: Power Through
Breakfast: Egg and Cheese Breakfast Burrito with Whole-Grain Tortilla
A handheld breakfast to kickstart your day.
Ingredients:
- 2 eggs, scrambled
- 1/4 cup shredded cheese
- 1 whole-grain tortilla
- Salsa (optional)
How to Make It:
- Scramble the eggs in a pan, then melt the cheese on top.
- Spoon it into the tortilla, add salsa if you like, and roll it up.
Why It’s Great for Bulking: Eggs and cheese give you 15–20 grams of protein, and the tortilla adds carbs and fiber. It’s quick and tasty.
Snack 1: Greek Yogurt with Granola
Creamy meets crunchy.
Ingredients:
- 1 cup Greek yogurt
- 1/4 cup granola
How to Make It:
- Top the yogurt with granola. Stir it in or leave it crunchy your choice.
Why It’s Great for Bulking: Yogurt’s 20 grams of protein plus granola’s carbs make this a solid snack.
Lunch: Shrimp and Avocado Salad with Mixed Greens
Seafood lovers, this one’s for you.
Ingredients:
- 4 oz cooked shrimp
- 1/2 avocado, sliced
- 2 cups mixed greens
- Dressing (olive oil and lemon works)
How to Make It:
- Toss the greens with shrimp and avocado. Drizzle with dressing.
Why It’s Great for Bulking: Shrimp’s lean with 20 grams of protein, avocado adds fats, and greens bring vitamins. Light yet filling.
Snack 2: Protein Shake with Berries
Another shake to keep you on track.
Ingredients:
- 1 scoop protein powder
- 1/2 cup mixed berries
- 1 cup water or milk
How to Make It:
- Blend it all until smooth. Sip and enjoy.
Why It’s Great for Bulking: 20–25 grams of protein plus berry antioxidants perfect for recovery.
Dinner: Baked Chicken Thighs with Wild Rice and Zucchini
Thighs bring more flavor than breasts try ‘em!
Ingredients:
- 2 chicken thighs (skin-on for extra calories)
- 1 cup cooked wild rice
- 1 zucchini, sliced
- 1 tablespoon olive oil
- Salt and pepper
How to Make It:
- Preheat oven to 375°F (190°C). Season the thighs and bake for 25–30 minutes.
- Sauté zucchini in oil until tender, about 5 minutes.
- Serve with wild rice.
Why It’s Great for Bulking: Thighs offer 25–30 grams of protein with extra fat, wild rice ups the protein and carbs, and zucchini adds veggies.
Day 6: Almost There
Breakfast: French Toast with Protein Powder Batter and Fresh Fruit
French toast, but make it gains-friendly.
Ingredients:
- 2 slices whole-grain bread
- 1 egg
- 1/4 cup milk
- 1/2 scoop protein powder
- 1/2 cup fresh fruit (strawberries, blueberries)
How to Make It:
- Whisk egg, milk, and protein powder. Dip the bread in the mix.
- Cook on a griddle 2–3 minutes per side. Top with fruit.
Why It’s Great for Bulking: 15–20 grams of protein from the batter, plus carbs and fruit vitamins delicious and effective.
Snack 1: Cottage Cheese with Peaches
Sweet and creamy, again.
Ingredients:
- 1 cup cottage cheese
- 1/2 cup sliced peaches
How to Make It:
- Mix the two together. Done.
Why It’s Great for Bulking: 25 grams of protein and peach sweetness simple perfection.
Lunch: Beef and Bean Chili with Cornbread
Chili’s a bulking dream spicy and hearty.
Ingredients:
- 1 cup beef and bean chili
- 1 piece cornbread
How to Make It:
- Heat the chili and serve with cornbread. Make it homemade if you’re feeling ambitious!
Why It’s Great for Bulking: Beef and beans pack 20–25 grams of protein, cornbread adds carbs comfort food that builds muscle.
Snack 2: Hard-Boiled Eggs and Cherry Tomatoes
Back to basics.
Ingredients:
- 2 hard-boiled eggs
- 1 cup cherry tomatoes
How to Make It:
- Pair the eggs with tomatoes. Easy peasy.
Why It’s Great for Bulking: 12 grams of protein and tomato lycopene quick and nutritious.
Dinner: Grilled Fish Tacos with Cabbage Slaw and Avocado
Taco night, but healthy.
Ingredients:
- 2 fish fillets (tilapia or cod)
- 4 small corn tortillas
- 1 cup shredded cabbage
- 1/2 avocado, sliced
- Lime juice and cilantro
How to Make It:
- Grill the fish 3–4 minutes per side. Warm the tortillas.
- Assemble tacos with fish, cabbage, avocado, lime, and cilantro.
Why It’s Great for Bulking: Fish gives 20–25 grams of protein, avocado adds fats, and tortillas bring carbs. Flavorful and fresh.
Day 7: Finish Strong
Breakfast: Protein Waffles with Peanut Butter and Banana Slices
Waffles for the win.
Ingredients:
- 2 protein waffles (store-bought or homemade)
- 2 tablespoons peanut butter
- 1 banana, sliced
How to Make It:
- Toast the waffles, spread with peanut butter, and top with banana.
Why It’s Great for Bulking: 20 grams of protein, plus fats and carbs a sweet, strong start.
Snack 1: Apple with Cheese Slices
Classic combo that never fails.
Ingredients:
- 1 apple, sliced
- 2 oz cheese (cheddar or whatever you like)
How to Make It:
- Slice the apple and cheese. Pair ‘em up.
Why It’s Great for Bulking: Cheese adds 10–15 grams of protein, apple brings fiber balanced and tasty.
Lunch: Turkey Burger with Sweet Potato Fries
Burger day yes, please.
Ingredients:
- 1 turkey burger patty
- 1 whole-grain bun
- Lettuce, tomato, condiments
- 1 cup sweet potato fries
How to Make It:
- Cook the patty and assemble the burger. Bake the fries per package instructions.
Why It’s Great for Bulking: 20–25 grams of protein, sweet potato carbs, and bun fiber a satisfying lunch.
Snack 2: Protein Pudding
Dessert vibes with muscle benefits.
Ingredients:
- 1 serving protein pudding
How to Make It:
- Eat it straight from the container or make your own with protein powder and milk.
Why It’s Great for Bulking: 20 grams of protein in a creamy package sweet and simple.
Dinner: Lamb Chops with Couscous and Roasted Vegetables
End the week with something fancy.
Ingredients:
- 2 lamb chops
- 1 cup cooked couscous
- 1 cup mixed roasted veggies (carrots, peppers, onions)
- 1 tablespoon olive oil
- Salt and pepper
How to Make It:
- Grill or sear the lamb chops 3–4 minutes per side.
- Cook couscous per package.
- Roast veggies at 400°F (200°C) for 20–25 minutes with oil, salt, and pepper.
- Plate it up and savor the finale.
Why It’s Great for Bulking: Lamb’s rich with 30+ grams of protein, couscous adds carbs, and veggies bring nutrients. A perfect end.
Tips for Bulking Success
- Hydrate Like Crazy: Water keeps your muscles happy shoot for 8–10 glasses daily.
- Sleep It Off: Gains happen when you rest. Get 7–9 hours a night.
- Lift Heavy: This plan fuels you, but resistance training builds the muscle.
- Adjust as Needed: Too full or still hungry? Tweak portions to fit your body.