Bulking1 Week
3000 Cal Office Gym Bulking Plan
3000 Cal Office Gym Bulking Plan built around 3000 calories per day for bulking.
3000
Daily Calories
225g
Avg Protein
285g
Avg Carbs
108g
Avg Fat
Overview
This plan uses practical Thai-friendly meals that are easy to follow day to day.
Meal Schedule
Day 1 - Monday
3000 cal
🌅Breakfast
Boiled eggs with milk
690 cal • 54g protein
☀️Lunch
Thai herb grilled chicken
960 cal • 72g protein
🌙Dinner
Spicy chicken herbal soup
900 cal • 69g protein
🍎Snacks
Plain yogurt(450 cal)
Daily Total
🔥 3000 cal💪 225g protein🥖 285g carbs🥑 108g fat
Day 2 - Tuesday
3000 cal
🌅Breakfast
Yogurt fruit bowl
690 cal • 54g protein
☀️Lunch
Shrimp broccoli stir-fry
960 cal • 72g protein
🌙Dinner
Steamed tilapia with lime
900 cal • 69g protein
🍎Snacks
Grilled banana(450 cal)
Daily Total
🔥 3000 cal💪 225g protein🥖 285g carbs🥑 108g fat
Day 3 - Wednesday
3000 cal
🌅Breakfast
Fish rice porridge
690 cal • 54g protein
☀️Lunch
Thai ginger chicken
960 cal • 72g protein
🌙Dinner
Spicy chicken breast salad
900 cal • 69g protein
🍎Snacks
2 boiled eggs(450 cal)
Daily Total
🔥 3000 cal💪 225g protein🥖 285g carbs🥑 108g fat
Day 4 - Thursday
3000 cal
🌅Breakfast
Steamed egg with pork
690 cal • 54g protein
☀️Lunch
Tofu mushroom stir-fry
960 cal • 72g protein
🌙Dinner
Steamed egg with shrimp
900 cal • 69g protein
🍎Snacks
Milk(450 cal)
Daily Total
🔥 3000 cal💪 225g protein🥖 285g carbs🥑 108g fat
Day 5 - Friday
3000 cal
🌅Breakfast
Egg white chicken salad
690 cal • 54g protein
☀️Lunch
Steamed fish with ginger
960 cal • 72g protein
🌙Dinner
Grilled shrimp salad
900 cal • 69g protein
🍎Snacks
Tuna corn salad(450 cal)
Daily Total
🔥 3000 cal💪 225g protein🥖 285g carbs🥑 108g fat
Day 6 - Saturday
3000 cal
🌅Breakfast
Pumpkin chicken soup
690 cal • 54g protein
☀️Lunch
Garlic chicken rice bowl
960 cal • 72g protein
🌙Dinner
Cabbage pork clear soup
900 cal • 69g protein
🍎Snacks
Plain yogurt(450 cal)
Daily Total
🔥 3000 cal💪 225g protein🥖 285g carbs🥑 108g fat
Day 7 - Sunday
3000 cal
🌅Breakfast
Clean pork congee
690 cal • 54g protein
☀️Lunch
Spicy tuna salad
960 cal • 72g protein
🌙Dinner
Grilled salmon with jaew sauce
900 cal • 69g protein
🍎Snacks
Grilled banana(450 cal)
Daily Total
🔥 3000 cal💪 225g protein🥖 285g carbs🥑 108g fat
Frequently Asked Questions
Who is this 3000-calorie plan for?
It suits people who want a structured calorie target with realistic everyday meals.
Can I swap meals between days?
Yes, as long as total calories and protein stay close to the original plan.
Related Plans
Track Your Meals with GinFit
Take photos of your meals and see if you're sticking to the plan. Our AI calculates calories and nutrition instantly.
Download Free