Looking to gain muscle and increase your caloric intake? A bulking meal plan is the key. 

Through our practical knowledge, we’ve found that this dietary plan helps you gain weight and build muscle by eating more calories than you burn. This means you need to increase your caloric intake by 15% during the bulking phase to fuel effective muscle growth.

For instance, you should consume about 3,450 calories per day to bulk up if you consume 3,000 calories per day to maintain your weight. In essence, 15% equates to an added 450 calories in this scenario.

At Berry Street, we make finding Registered Dietitians to personalize your bulking meal plan simple and stress-free.

In this article, we’ll explore key points about bulking, including hydration, protein intake, and meal frequency. Plus, we’ll provide a detailed three-day bulking meal plan with recipes and tips. 

Let’s get started!

Key Points On Bulking

Here are some critical points to consider before beginning the bulking phase. 

Hydration

A general rule of thumb is to drink at least half your body weight in ounces of water daily. For example, if you weigh 180 pounds, aim for 90 ounces of water. Additionally, incorporate electrolyte-rich beverages post-workout for optimal recovery.

Proper hydration is essential during bulking. Water supports muscle function, aids digestion, and regulates your metabolism. 

Hydration plays an equally crucial role in other dietary strategies, such as a meal plan for an anti inflammatory diet, where proper fluid intake aids in reducing inflammation.

Furthermore, maintaining hydration is especially important when increasing calorie and protein intake. Without enough fluids, your body may struggle to process nutrients efficiently. 

Remember, hydration isn’t just about drinking water—fruits and vegetables like watermelon and cucumbers contribute to your intake, too.

Need help balancing hydration with your bulking diet? Reach out to a Berry Street sports dietitian for personalized guidance now!

Protein

During bulking, you should be consuming at least 0.5 to 0.8 grams of protein per pound of body weight. Hence, if you weigh 180 pounds, you should consume between 90 to 144 grams of protein daily. .

Choose high-quality sources like lean meats, eggs, Greek yogurt, and plant-based options like tofu or edamame for this purpose. 

Some of these ingredients are also staples in a plant-based diet meal plan, making it versatile for vegetarians aiming to bulk.

Spreading protein evenly throughout the day ensures your muscles are consistently fueled.

Meal Frequency

Frequent meals can help you reach your calorie targets for bulking up without feeling overly full. 

We suggest aiming for 4–6 meals daily by combining protein, carbs, and fats to keep your energy levels steady and prevent bloating.

For example, a simple gluten-free meal plan in conjunction with bulking up could integrate frequent, smaller meals to accommodate dietary restrictions while still meeting your calorie and protein goals.

Finally, start by having three main meals and two snacks. For example, you can incorporate calorie-dense options like nuts, seeds, and avocado to make hitting your goals easier.

3-Day Meal Prep Plan For Bulking Day By Day

Meal prep is a game-changer for staying consistent with your bulking plan. 

This approach can also be adapted for those pursuing a meal plan for calorie deficit, so long as you reduce your caloric intake by up to 500 calories daily to support gradual weight loss.

Below, we’ve outlined a three-day bulking meal plan, complete with recipes and nutritional breakdowns.

Day 1

Breakfast: Chocolate-Peanut Butter Protein Shake

Let this creamy Chocolate-Peanut Butter Protein Shake kickstart your day with fervor.

Ingredients:

• 1 cup unsweetened vanilla soymilk

• ¾ cup sliced frozen banana

• ½ cup reduced-fat plain Greek yogurt

• 1 tbsp cocoa powder

• 1 tbsp natural peanut butter

Combine all the ingredients in a blender, then blend until it’s smooth. Serve immediately and enjoy this velvety shake to fuel your morning workouts or busy schedule.

Rich in protein, potassium, and healthy fats, this protein shake supports muscle recovery and provides you with sustained energy throughout the day.

A.M. Snack: Greek Yogurt With Strawberries

Greek Yogurt With Strawberries is a refreshing, protein-rich snack that’s simple yet delicious.

Ingredients:

• ½ cup low-fat plain Greek yogurt

• 1 cup sliced strawberries

Top the Greek yogurt with fresh strawberries for a naturally sweet and satisfying snack. 

Based on our observations, it’s loaded with calcium, antioxidants, and protein to keep you full and promote muscle repair.

Lunch: Turkey BLT Wraps

These Turkey BLT Wraps contain lean protein and fresh veggies for a hearty and balanced lunch hour.

Ingredients:

• 1 whole-wheat tortilla

• 1 tbsp mayonnaise

• 1 large green leaf lettuce

• 2 oz low-sodium deli turkey

• 4 slices plum tomato

• 1 strip cooked bacon

Spread the mayonnaise on the tortilla, then layer with the lettuce, turkey, tomato, and bacon. Finally, roll it tightly, cut it in half, and enjoy immediately.

High in lean protein and fiber, this turkey wrap supports satiety and muscle growth while being light enough for a midday meal.

P.M. Snack: Edamame

Edamame is our go-to savory snack that’s quick to make and boosts your protein intake.

Start by steaming or microwaving the edamame until it’s tender. Remove it from heat and place it in a bowl or on a plate. Lastly, sprinkle it with a pinch of salt and enjoy right away.

Rich in plant-based protein, edamame can keep your energy levels steady while aiding in necessary muscle repair.

Dinner: Stuffed Cabbage Soup

Stuffed Cabbage Soup is a comforting and nutrient-dense dinner to end your day.

Ingredients:

• 2 tbsp canola oil

• 1½ lb lean ground beef

• 4 cups chopped green cabbage

• 2 cups chopped yellow onion

• 1¼ cups chopped carrots

• 1 cup chopped celery

• 2 tbsp light brown sugar

• 1 tbsp smoked paprika

• 1 tsp salt

• ½ tsp ground pepper

• ¼ tsp cayenne pepper

• 1 can (15-oz) no-salt-added tomato sauce

• 4 cups unsalted chicken broth

• ¼ cup medium-grain brown rice

• 2 tbsp chopped fresh parsley (optional)

Heat some oil in a large pot over medium-high heat, then add the ground beef and cook until it’s browned. Next, stir in the cabbage, onion, carrots, and celery, cooking until they become softened. 

From there, you’ll add the brown sugar, spices, tomato sauce, and broth, stirring and gradually bringing to a boil. Add the rice and reduce the heat, simmering until the rice is tender. Lastly, garnish your soup with parsley before serving.

Packed with protein, fiber, and complex carbs, this hearty dish aids muscle recovery and keeps you satisfied overnight.

Not sure how to hit your bulking phase goals? 

A Berry Street  dietitian for your general well being can design a bulking meal plan tailored to your preferences and needs. 

Get in touch with a ‘Registered Dietitian near me’ right now!