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Bulk meal plan

Daily
goals 2800
kCal 125g
protein 350g
carbs 100g
fat

days 7 109%

Use this meal plan as base for your own.

Adjust meals, number of days to fit your own goals.

Monday 3007 of 2800 kcal
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Protein 98 of 125g

Carbs 458 of 350g

Fat 87 of 100g
- Breakfast
  
  Old fashioned rolled oats
  2 1/2 cup - 296 kcal 10g protein 54g carbs 5g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
  
  Peanut butter, smooth style, withou..
  3 tbsp - 601 kcal 24g protein 19g carbs 48g fat
- Morning snack
- Lunch
  
  Beans, kidney, red, mature seeds, c..
  1.5 cup cup rinsed solids - 265 kcal 19g protein 49g carbs 2g fat
  
  Rice, white, medium-grain, raw, une..
  0.8 cup - 530 kcal 10g protein 124g carbs 1g fat
  
  Brussels sprouts, cooked, boiled, d..
  1 cup - 28 kcal 2g protein 6g carbs 0g fat
  
  Olive oil
  1 serving - 126 kcal 0g protein 0g carbs 14g fat
- Afternoon snack
- Dinner
  
  Rice, white, medium-grain, raw, une..
  0.8 cup - 530 kcal 10g protein 124g carbs 1g fat
  
  Broccoli, raw
  1 cup chopped - 29 kcal 3g protein 6g carbs 0g fat
  
  Olive oil
  1 serving - 126 kcal 0g protein 0g carbs 14g fat
  
  Beans, kidney, red, mature seeds, c..
  1.5 cup cup rinsed solids - 265 kcal 19g protein 49g carbs 2g fat
- Late night snack
Tuesday 3302 of 2800 kcal
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Protein 127 of 125g

Carbs 415 of 350g

Fat 126 of 100g
- Breakfast
  
  Old fashioned rolled oats
  2 1/2 cup - 296 kcal 10g protein 54g carbs 5g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
  
  Peanut butter, smooth style, withou..
  3 tbsp - 601 kcal 24g protein 19g carbs 48g fat
- Morning snack
- Lunch
  
  Beef, ground, 75% lean meat / 25% f..
  1.6 serving ( 3 oz ) - 362 kcal 36g protein 0g carbs 25g fat
  
  Egg, whole, cooked, scrambled
  2 large - 159 kcal 12g protein 2g carbs 13g fat
  
  Avocados, raw, all commercial varie..
  113 gram - 188 kcal 2g protein 10g carbs 17g fat
  
  Rice, white, medium-grain, raw, une..
  0.8 cup - 530 kcal 10g protein 124g carbs 1g fat
- Afternoon snack
- Dinner
  
  Rice, white, medium-grain, raw, une..
  0.8 cup - 530 kcal 10g protein 124g carbs 1g fat
  
  Broccoli, raw
  1 cup chopped - 29 kcal 3g protein 6g carbs 0g fat
  
  Olive oil
  1 serving - 126 kcal 0g protein 0g carbs 14g fat
  
  Beans, kidney, red, mature seeds, c..
  1.5 cup cup rinsed solids - 265 kcal 19g protein 49g carbs 2g fat
- Late night snack
Wednesday 3275 of 2800 kcal
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Protein 139 of 125g

Carbs 421 of 350g

Fat 115 of 100g
- Breakfast
  
  Old fashioned rolled oats
  2 1/2 cup - 296 kcal 10g protein 54g carbs 5g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
  
  Peanut butter, smooth style, withou..
  3 tbsp - 601 kcal 24g protein 19g carbs 48g fat
- Morning snack
- Lunch
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Philadelphia Cream Cheese Original
  113 gram - 278 kcal 7g protein 7g carbs 26g fat
  
  Sauce, salsa, ready-to-serve
  0.5 cup - 36 kcal 2g protein 9g carbs 0g fat
  
  Rice, white, medium-grain, raw, une..
  0.8 cup - 530 kcal 10g protein 124g carbs 1g fat
  
  Egg, whole, cooked, scrambled
  2 large - 159 kcal 12g protein 2g carbs 13g fat
- Afternoon snack
- Dinner
  
  Rice, white, medium-grain, raw, une..
  0.8 cup - 530 kcal 10g protein 124g carbs 1g fat
  
  Broccoli, raw
  1 cup chopped - 29 kcal 3g protein 6g carbs 0g fat
  
  Olive oil
  1 serving - 126 kcal 0g protein 0g carbs 14g fat
  
  Beans, kidney, red, mature seeds, c..
  1.5 cup cup rinsed solids - 265 kcal 19g protein 49g carbs 2g fat
- Late night snack
Thursday 3468 of 2800 kcal
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Protein 143 of 125g

Carbs 427 of 350g

Fat 132 of 100g
- Breakfast
  
  Old fashioned rolled oats
  2 1/2 cup - 296 kcal 10g protein 54g carbs 5g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
  
  Peanut butter, smooth style, withou..
  3 tbsp - 601 kcal 24g protein 19g carbs 48g fat
  
  Milk, whole, 3.25% milkfat, without..
  1 cup - 134 kcal 8g protein 12g carbs 8g fat
- Morning snack
- Lunch
  
  Beef, ground, 75% lean meat / 25% f..
  1.6 serving ( 3 oz ) - 362 kcal 36g protein 0g carbs 25g fat
  
  Egg, whole, cooked, scrambled
  1 large - 79 kcal 6g protein 1g carbs 7g fat
  
  Avocados, raw, all commercial varie..
  113 gram - 188 kcal 2g protein 10g carbs 17g fat
  
  Rice, white, medium-grain, raw, une..
  0.8 cup - 530 kcal 10g protein 124g carbs 1g fat
- Afternoon snack
- Dinner
  
  Rice, white, medium-grain, raw, une..
  0.8 cup - 530 kcal 10g protein 124g carbs 1g fat
  
  Broccoli, raw
  1 cup chopped - 29 kcal 3g protein 6g carbs 0g fat
  
  Olive oil
  1 serving - 126 kcal 0g protein 0g carbs 14g fat
  
  Beans, kidney, red, mature seeds, c..
  1.5 cup cup rinsed solids - 265 kcal 19g protein 49g carbs 2g fat
  
  Cheese, low fat, cheddar or colby
  0.5 cup, shredded - 92 kcal 14g protein 1g carbs 4g fat
- Late night snack
Friday 2262 of 2800 kcal
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Protein 89 of 125g

Carbs 292 of 350g

Fat 82 of 100g
- Breakfast
  
  Old fashioned rolled oats
  2 1/2 cup - 296 kcal 10g protein 54g carbs 5g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
  
  Peanut butter, smooth style, withou..
  3 tbsp - 601 kcal 24g protein 19g carbs 48g fat
  
  Milk, whole, 3.25% milkfat, without..
  1 cup - 134 kcal 8g protein 12g carbs 8g fat
- Morning snack
- Lunch
- Afternoon snack
- Dinner
  
  Rice, white, medium-grain, raw, une..
  0.8 cup - 530 kcal 10g protein 124g carbs 1g fat
  
  Broccoli, raw
  1 cup chopped - 29 kcal 3g protein 6g carbs 0g fat
  
  Olive oil
  1 serving - 126 kcal 0g protein 0g carbs 14g fat
  
  Beans, kidney, red, mature seeds, c..
  1.5 cup cup rinsed solids - 265 kcal 19g protein 49g carbs 2g fat
  
  Cheese, low fat, cheddar or colby
  0.5 cup, shredded - 92 kcal 14g protein 1g carbs 4g fat
- Late night snack
Saturday 3468 of 2800 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 143 of 125g

Carbs 427 of 350g

Fat 132 of 100g
- Breakfast
  
  Old fashioned rolled oats
  2 1/2 cup - 296 kcal 10g protein 54g carbs 5g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
  
  Peanut butter, smooth style, withou..
  3 tbsp - 601 kcal 24g protein 19g carbs 48g fat
  
  Milk, whole, 3.25% milkfat, without..
  1 cup - 134 kcal 8g protein 12g carbs 8g fat
- Morning snack
- Lunch
  
  Beef, ground, 75% lean meat / 25% f..
  1.6 serving ( 3 oz ) - 362 kcal 36g protein 0g carbs 25g fat
  
  Egg, whole, cooked, scrambled
  1 large - 79 kcal 6g protein 1g carbs 7g fat
  
  Avocados, raw, all commercial varie..
  113 gram - 188 kcal 2g protein 10g carbs 17g fat
  
  Rice, white, medium-grain, raw, une..
  0.8 cup - 530 kcal 10g protein 124g carbs 1g fat
- Afternoon snack
- Dinner
  
  Rice, white, medium-grain, raw, une..
  0.8 cup - 530 kcal 10g protein 124g carbs 1g fat
  
  Broccoli, raw
  1 cup chopped - 29 kcal 3g protein 6g carbs 0g fat
  
  Olive oil
  1 serving - 126 kcal 0g protein 0g carbs 14g fat
  
  Beans, kidney, red, mature seeds, c..
  1.5 cup cup rinsed solids - 265 kcal 19g protein 49g carbs 2g fat
  
  Cheese, low fat, cheddar or colby
  0.5 cup, shredded - 92 kcal 14g protein 1g carbs 4g fat
- Late night snack
Sunday 3350 of 2800 kcal
Show macro details

See detailed daily nutrient info ▶

Protein 149 of 125g

Carbs 432 of 350g

Fat 114 of 100g
- Breakfast
  
  Old fashioned rolled oats
  2 1/2 cup - 296 kcal 10g protein 54g carbs 5g fat
  
  Bananas, raw
  1 medium (7" to 7-7/8" long) - 109 kcal 1g protein 27g carbs 0g fat
  
  Peanut butter, smooth style, withou..
  3 tbsp - 601 kcal 24g protein 19g carbs 48g fat
  
  Milk, whole, 3.25% milkfat, without..
  1 cup - 134 kcal 8g protein 12g carbs 8g fat
- Morning snack
- Lunch
  
  Fish, tuna, white, canned in water,..
  1 can - 189 kcal 41g protein 0g carbs 5g fat
  
  Philadelphia Cream Cheese Original
  113 gram - 278 kcal 7g protein 7g carbs 26g fat
  
  Sauce, salsa, ready-to-serve
  0.5 cup - 36 kcal 2g protein 9g carbs 0g fat
  
  Rice, white, medium-grain, raw, une..
  0.8 cup - 530 kcal 10g protein 124g carbs 1g fat
- Afternoon snack
- Dinner
  
  Rice, white, medium-grain, raw, une..
  0.8 cup - 530 kcal 10g protein 124g carbs 1g fat
  
  Broccoli, raw
  1 cup chopped - 29 kcal 3g protein 6g carbs 0g fat
  
  Olive oil
  1 serving - 126 kcal 0g protein 0g carbs 14g fat
  
  Beans, kidney, red, mature seeds, c..
  1.5 cup cup rinsed solids - 265 kcal 19g protein 49g carbs 2g fat
  
  Cheese, low fat, cheddar or colby
  0.5 cup, shredded - 92 kcal 14g protein 1g carbs 4g fat
- Late night snack

Home › Meal Plan Search › Bulk

Bulk meal plan

Use this meal plan as base for your own.

Monday 3007 of 2800 kcal

Old fashioned rolled oats

Bananas, raw

Peanut butter, smooth style, withou..

Beans, kidney, red, mature seeds, c..

Rice, white, medium-grain, raw, une..

Brussels sprouts, cooked, boiled, d..

Olive oil

Rice, white, medium-grain, raw, une..

Broccoli, raw

Olive oil

Beans, kidney, red, mature seeds, c..

Tuesday 3302 of 2800 kcal

Old fashioned rolled oats

Bananas, raw

Peanut butter, smooth style, withou..

Beef, ground, 75% lean meat / 25% f..

Egg, whole, cooked, scrambled

Avocados, raw, all commercial varie..

Rice, white, medium-grain, raw, une..

Rice, white, medium-grain, raw, une..

Broccoli, raw

Olive oil

Beans, kidney, red, mature seeds, c..

Wednesday 3275 of 2800 kcal

Old fashioned rolled oats

Bananas, raw

Peanut butter, smooth style, withou..

Fish, tuna, white, canned in water,..

Philadelphia Cream Cheese Original

Sauce, salsa, ready-to-serve

Rice, white, medium-grain, raw, une..

Egg, whole, cooked, scrambled

Rice, white, medium-grain, raw, une..

Broccoli, raw

Olive oil

Beans, kidney, red, mature seeds, c..

Thursday 3468 of 2800 kcal

Old fashioned rolled oats

Bananas, raw

Peanut butter, smooth style, withou..

Milk, whole, 3.25% milkfat, without..

Beef, ground, 75% lean meat / 25% f..

Egg, whole, cooked, scrambled

Avocados, raw, all commercial varie..

Rice, white, medium-grain, raw, une..

Rice, white, medium-grain, raw, une..

Broccoli, raw

Olive oil

Beans, kidney, red, mature seeds, c..

Cheese, low fat, cheddar or colby

Friday 2262 of 2800 kcal

Old fashioned rolled oats

Bananas, raw

Peanut butter, smooth style, withou..

Milk, whole, 3.25% milkfat, without..

Rice, white, medium-grain, raw, une..

Broccoli, raw

Olive oil

Beans, kidney, red, mature seeds, c..

Cheese, low fat, cheddar or colby

Saturday 3468 of 2800 kcal

Old fashioned rolled oats

Bananas, raw

Peanut butter, smooth style, withou..

Milk, whole, 3.25% milkfat, without..

Beef, ground, 75% lean meat / 25% f..

Egg, whole, cooked, scrambled

Avocados, raw, all commercial varie..

Rice, white, medium-grain, raw, une..

Rice, white, medium-grain, raw, une..

Broccoli, raw

Olive oil

Beans, kidney, red, mature seeds, c..

Cheese, low fat, cheddar or colby

Sunday 3350 of 2800 kcal

Old fashioned rolled oats