Bulking1 Week
7-Day 3000 Calorie Budget Bulking Plan
7-Day 3000 Calorie Budget Bulking Plan is built around roughly 3000 calories per day and designed to support bulking with practical, repeatable meals.
3000
Daily Calories
186g
Avg Protein
294g
Avg Carbs
108g
Avg Fat
Overview
This plan rotates realistic meals, protein sources, vegetables, and carbs so it stays practical for day-to-day bulking.
Meal Schedule
Day 1 - Monday
2865 cal
🍎Snacks
Almonds (20 g)(160 cal)
Japanese sweet potato (1 small)(190 cal)
High-protein milk(290 cal)
Daily Total
🔥 2865 cal💪 166g protein🥖 300g carbs🥑 112g fat
Day 2 - Tuesday
2760 cal
🍎Snacks
Japanese sweet potato (1 small)(190 cal)
Banana(135 cal)
Plain Greek yogurt(235 cal)
Daily Total
🔥 2760 cal💪 151g protein🥖 345g carbs🥑 81g fat
Day 3 - Wednesday
2880 cal
🍎Snacks
Banana(135 cal)
Whey protein (1 serving)(175 cal)
2 boiled eggs(270 cal)
Daily Total
🔥 2880 cal💪 210g protein🥖 263g carbs🥑 112g fat
Day 4 - Thursday
2945 cal
🍎Snacks
Whey protein (1 serving)(175 cal)
Protein bar(255 cal)
Almonds (20 g)(215 cal)
Daily Total
🔥 2945 cal💪 195g protein🥖 271g carbs🥑 120g fat
Day 5 - Friday
3000 cal
🍎Snacks
Protein bar(255 cal)
High-protein milk(215 cal)
Japanese sweet potato (1 small)(130 cal)
Daily Total
🔥 3000 cal💪 189g protein🥖 304g carbs🥑 114g fat
Day 6 - Saturday
2890 cal
🍎Snacks
High-protein milk(215 cal)
Plain Greek yogurt(175 cal)
Banana(180 cal)
Daily Total
🔥 2890 cal💪 162g protein🥖 315g carbs🥑 107g fat
Day 7 - Sunday
2935 cal
🍎Snacks
Plain Greek yogurt(175 cal)
2 boiled eggs(205 cal)
Whey protein (1 serving)(235 cal)
Daily Total
🔥 2935 cal💪 227g protein🥖 259g carbs🥑 108g fat
Frequently Asked Questions
Who is this bulking meal plan for?
It is built for people who want a clearer eating structure for bulking without needing unrealistic meals or hard-to-find ingredients.
Can you swap meals between days?
Yes. You can swap meals as long as calories and protein stay reasonably close to the plan target.
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