Muscle Building

Bulking Meal Plan

By Our Nutrition Team | Aug 9, 2026

This 7-day clean bulking meal plan provides a 250–500 calorie surplus with high protein and training-aligned carbs to build lean muscle without excessive fat gain. Includes exact macros and a grocery list.

Sample 7-Day Bulking Menu

High-calorie, protein-rich meals designed to fuel muscle growth and training performance.

Days	1	2	3	4	5	6	7
Meals	Breakfast: Protein Oats & Eggs Lunch: Chicken, Rice & Broccoli Dinner: Beef Stir-Fry	Breakfast: Egg & Toast Stack Lunch: Salmon & Pasta Dinner: Turkey & Sweet Potato	Breakfast: Smoothie & Toast Lunch: Chicken Burrito Bowl Dinner: Steak & Potatoes	Breakfast: French Toast & Eggs Lunch: Tuna Pasta Bake Dinner: Chicken Thighs & Rice	Breakfast: Bagel & Eggs Lunch: Beef & Bean Chili Dinner: Teriyaki Salmon & Noodles	Breakfast: Pancake Stack & Sausage Lunch: Lamb Kebab & Couscous Dinner: Pork Stir‑Fry & Rice	Breakfast: Breakfast Burrito Lunch: BBQ Chicken & Baked Potato Dinner: Spaghetti Bolognese
Daily Totals	Calories: 2,360 Protein: 160g Carbs: 238g Fat: 80g	Calories: 2,340 Protein: 144g Carbs: 234g Fat: 88g	Calories: 2,480 Protein: 156g Carbs: 244g Fat: 94g	Calories: 2,360 Protein: 150g Carbs: 244g Fat: 82g	Calories: 2,400 Protein: 148g Carbs: 236g Fat: 90g	Calories: 2,360 Protein: 150g Carbs: 248g Fat: 82g	Calories: 2,460 Protein: 152g Carbs: 244g Fat: 92g

Day 1

2,360 calories · 160g protein · 238g carbs · 80g fat

Breakfast (780 calories)

Protein Oats & Eggs

Oatmeal with protein powder, banana, and peanut butter. 3 whole eggs on the side.

Lunch (820 calories)

Chicken, Rice & Broccoli

Double chicken breast (8oz) with 1.5 cups jasmine rice and steamed broccoli. Soy-garlic sauce.

Dinner (760 calories)

Beef Stir-Fry

Lean ground beef with sweet potato, bell peppers, and onions. Topped with avocado.

Day 2

2,340 calories · 144g protein · 234g carbs · 88g fat

Breakfast (720 calories)

Egg & Toast Stack

4 eggs scrambled with cheese on 3 slices whole grain toast. Orange juice.

Lunch (840 calories)

Salmon & Pasta

Grilled salmon fillet (6oz) with whole wheat pasta, olive oil, garlic, and cherry tomatoes.

Dinner (780 calories)

Turkey & Sweet Potato

Ground turkey with 2 medium sweet potatoes, steamed asparagus, and butter.

Day 3

2,480 calories · 156g protein · 244g carbs · 94g fat

Breakfast (760 calories)

Smoothie & Toast

Protein smoothie (whey, banana, oats, milk, peanut butter). 2 slices toast with jam.

Lunch (900 calories)

Chicken Burrito Bowl

Double chicken with rice, black beans, corn, salsa, cheese, sour cream, and guacamole.

Dinner (820 calories)

Steak & Potatoes

8oz sirloin steak with mashed potatoes, gravy, and roasted green beans.

This is a sample plan. Get a personalized version tailored to your calories, macros, and food preferences.

Day 4

2,360 calories · 150g protein · 244g carbs · 82g fat

Breakfast (740 calories)

French Toast & Eggs

3 slices whole‑grain French toast with maple syrup; 3 scrambled eggs on the side.

Lunch (820 calories)

Tuna Pasta Bake

Tuna, whole wheat pasta, marinara, mozzarella; side of mixed greens.

Dinner (800 calories)

Chicken Thighs & Rice

Grilled chicken thighs with jasmine rice, roasted sweet potato, and salad.

Day 5

2,400 calories · 148g protein · 236g carbs · 90g fat

Breakfast (760 calories)

Bagel & Eggs

Whole‑grain bagel with cream cheese, 4 scrambled eggs, and a banana.

Lunch (860 calories)

Beef & Bean Chili

Ground beef chili with kidney beans, rice, sour cream, and cheese.

Dinner (780 calories)

Teriyaki Salmon & Noodles

Teriyaki‑glazed salmon with udon noodles and steamed edamame.

Day 6

2,360 calories · 150g protein · 248g carbs · 82g fat

Breakfast (720 calories)

Pancake Stack & Sausage

4 protein pancakes with maple syrup; side of turkey sausage links.

Lunch (840 calories)

Lamb Kebab & Couscous

Grilled lamb kebabs, couscous, roasted vegetables, tahini drizzle.

Dinner (800 calories)

Pork Stir‑Fry & Rice

Pork tenderloin stir‑fry with mixed vegetables, soy sauce, 1.5 cups rice.

Day 7

2,460 calories · 152g protein · 244g carbs · 92g fat

Breakfast (780 calories)

Breakfast Burrito

Flour tortilla with eggs, sausage, cheese, potatoes, and salsa.

Lunch (880 calories)

BBQ Chicken & Baked Potato

Shredded BBQ chicken, loaded baked potato with cheese and sour cream, corn.

Dinner (800 calories)

Spaghetti Bolognese

Lean beef Bolognese with whole wheat spaghetti and garlic bread.

Free Tools for This Plan

Bulking Calculator Protein Calculator Macro Calculator

Browse Recipes

High Protein Recipes Beef Recipes

Bulking Diet FAQ

How many calories do you need to bulk?

For lean bulking, eat 250-500 calories above your maintenance level. This produces 0.5-1 lb of weight gain per week, mostly lean mass when combined with progressive resistance training. Aggressive bulking (500+ surplus) adds more fat.

How much protein do you need for bulking?

1.6-2.2g of protein per kg of body weight is optimal for muscle growth. For a 180lb (82kg) person, that is 130-180g of protein per day spread across 4-5 meals for best absorption.

What is the difference between clean and dirty bulking?

Clean bulking uses nutrient-dense whole foods with a controlled 250-500 calorie surplus. Dirty bulking uses any food to maximize calorie intake, often leading to excessive fat gain. Clean bulking is slower but produces better body composition.

How long should a bulking phase last?

A typical bulking phase lasts 3-6 months, depending on goals. Most people bulk until body fat reaches 15-18% (men) or 25-28% (women), then transition to a cut. Beginners can bulk longer due to faster muscle gain potential.

Do you need carbs to build muscle?

Carbs are critical for bulking. They fuel intense training, replenish glycogen stores, and create an anabolic insulin response that supports muscle protein synthesis. Aim for 3-5g of carbs per kg of body weight on training days.