7 days bulking meal plan
If you want to build muscle, you have to follow a meal plan. Without a meal plan, you can’t decide what you need to eat for your breakfast or lunch, whatever it is. If you want to grow your muscle, you have to organize your daily life: what to eat and how many calories you need every day. Our meal plan will help you understand what you need to eat from morning breakfast to evening dinner.
How a bulking meal plan will help me build muscle
Building muscle is not just about how many pushups you can do in a day or how much weight you can lift. If you focus only on your exercise, it’s not going to work. You have to focus on your food as well because when you exercise, you burn calories. So, if you want to build muscle, you have to give your body more than you burn. If you don’t give calories to your body, you will feel tired, and you will lose your motivation. After a few days, you will give up because you didn’t give enough calories to your body; you’re just burning calories. That’s why we recommend you to make a meal plan and exercise as well.
7 day bulking meal plan menu;
Day one
- Breakfast: Scrambled eggs (3 eggs) with spinach and tomatoes, 1 slice of whole wheat bread
- Snack: Plain yogurt with mixed berries
- Lunch: Grilled chicken breast with quinoa and steamed broccoli
- Snack: Carrot sticks with hummus
- Dinner: Baked salmon with asparagus and brown rice
Day 2:
- Breakfast: Protein smoothie with spinach, banana, and protein powder
- Snack: 2 hard-boiled eggs
- Lunch: Grilled shrimp salad with mixed greens and vinaigrette dressing
- Snack: Low-fat string cheese
- Dinner: Baked cod with quinoa and roastedBrussels sprouts
Day 3:
- Breakfast: Plain yogurt with honey, almonds and walnuts
- Snack: 3 hard-boiled eggs
- Lunch: Turkey and vegetable stir-fry with quinoa
- Snack: Sliced cucumber with tzatziki sauce
- Dinner: Baked tilapia with quinoa and sautéed spinach
Day 4:
- Breakfast: Oatmeal with sliced banana, almond butter
- Snack: Cottage cheese (1 cup) with pineapple chunks
- Lunch: Turkey and avocado whole-grain wrap
- Snack: Mixed nuts
- Dinner: Lean beef stir-fry with mixed vegetables and brown rice
Day 5:
- Breakfast: Whole-grain toast with smashed avocado and poached eggs (4 eggs)
- Snack: Cottage cheese with sliced peaches
- Lunch: Tofu and vegetable stir-fry with brown rice
- Snack: Mixed berries
- Dinner: Grilled chicken breast with sweet potatoes and steamed green beans
Day 6:
- Breakfast: Scrambled egg whites (6 egg whites) with mushrooms and bell peppers
- Snack: Sliced pear with almond butter
- Lunch: Lean beef and vegetable stir-fry with brown rice (1 cup)
- Snack: Celery sticks with peanut butter
- Dinner: Grilled salmon with quinoa and roasted carrots
Day 7:
- Breakiast: Protein pancakes with blueberries
- Snack: Mixed nuts and dried fruit
- Lunch: Grilled chicken breast salad withi mixed greens and Dalsamic dressing
- Snack: Low-tat vogurt
- Dinner: Lean beet with sweet potatoes and steamed broccolli
