Free generator
Bulking meal plan generator
A 7-day, high-protein bulking meal plan built from the food you already own — with macros, portion sizes, and a shopping list for anything missing. Lean gains, no dirty bulk.
Lean surplus
250–500 kcal over maintenance. Fast growth, minimal fat gain.
High protein
1.6–2.2g per kg locked in across every meal.
Cheap groceries
Chicken thighs, rice, eggs, oats, milk. Real bulk staples.
What a smart bulking meal plan looks like
A bulking diet plan isn't an excuse to eat everything. The fastest lean gains come from a small calorie surplus (250–500 kcal), high protein (1.6–2.2g per kg), and enough carbs to actually train hard. ProteinPlan builds that automatically based on your bodyweight, goal, and what's already in your fridge.
A sample bulking day (~3,200 kcal, 200g protein)
- • Breakfast: 4 eggs, 80g oats with milk and banana, peanut butter — ~800 kcal, 45g protein
- • Lunch: 200g chicken thigh, 150g (dry) rice, peppers, olive oil — ~900 kcal, 55g protein
- • Snack: Greek yogurt with honey and granola — ~500 kcal, 35g protein
- • Dinner: 200g lean beef mince, pasta, tomato sauce, parmesan — ~1,000 kcal, 65g protein
Generate yours and the macros, portion sizes and grocery list are filled in for you.
Bulking meal plan FAQ
How many calories should I eat to bulk?
A 250–500 kcal surplus above maintenance puts most people at 0.25–0.5 lb per week of gain. Faster than that is mostly fat.
How much protein on a bulk?
1.6–2.2g per kg of bodyweight is the evidence-based range. More isn't faster muscle growth.
Clean bulk vs dirty bulk?
Clean. Every pound of fat from a dirty bulk takes weeks to cut off later.