Bulking Meal Plan for Ectomorph

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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 3000 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

Day 1

Calories
3041
Protein
170.2 g
Fat
115 g
Carbohydrates
367.1 g

Breakfast: 224 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Show Instructions...
  • Wash berries with warm water before eating

Main: 666 Cal

Ingredients
Show Instructions...
  • In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
  • Drizzle vinaigrette and toss the salad.
  • Slice or chop grilled chicken breasts, and add it on top of the salad
Show Instructions...
  • Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
  • Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Show Instructions...
  • Wash and enjoy.

Main: 578 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
  • Cook in the microwave for 5 minutes.
  • Carefully remove paper towel, and enjoy!
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.

Snack: 545 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Snack: 300 Cal

Ingredients
Ingredients
Show Instructions...
  • Wash and dry whole watermelon
  • Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy

Snack: 728 Cal

Ingredients
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.
Show Instructions...
  • Spread peanut butter onto cracker with a butterknife and enjoy.

Day 2

Calories
3105
Protein
167.2 g
Fat
109.4 g
Carbohydrates
397.4 g

Breakfast: 259 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Show Instructions...
  • Wash and dry whole melon
  • Cut both ends off, stand melon on one of cut ends, and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Main: 804 Cal

Ingredients
Show Instructions...
  • Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  • Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Show Instructions...
  • Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  • Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Ingredients
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 494 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  • Add one tsp of butter and let cook for one minute or until beans are cripsy.
  • Add salt and pepper for taste.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 728 Cal

Ingredients
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.
Show Instructions...
  • Spread peanut butter onto cracker with a butterknife and enjoy.

Snack: 256 Cal

Ingredients
Show Instructions...
  • Wash and dry whole watermelon
  • Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.

Snack: 564 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.

Day 3

Calories
3139
Protein
164.5 g
Fat
102.4 g
Carbohydrates
425.9 g

Breakfast: 324 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Show Instructions...
  • Wash and dry whole melon
  • Cut both ends off, stand melon on one of cut ends, and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Main: 549 Cal

Ingredients
Show Instructions...
  • Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  • Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  • Add salt, chilli powder, cumin; stir another 10 seconds.
  • Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  • Spoon chili into bowl and enjoy!
Ingredients
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Main: 490 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Show Instructions...
  • Wash and enjoy.

Snack: 759 Cal

Ingredients
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.
Show Instructions...
  • Spread peanut butter onto cracker with a butterknife and enjoy.

Snack: 383 Cal

Show Instructions...
  • Dip crackers into hummus and enjoy.
Show Instructions...
  • Wash berries with warm water before eating
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 634 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.

Day 4

Calories
3067
Protein
164.6 g
Fat
114.6 g
Carbohydrates
381.6 g

Breakfast: 383 Cal

Ingredients
Show Instructions...
  • Place sliced bread into toaster and enjoy.
Ingredients
Show Instructions...
  • Slice and serve!
Show Instructions...
  • Enjoy

Main: 804 Cal

Ingredients
Show Instructions...
  • Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  • Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Show Instructions...
  • Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  • Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Ingredients
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 462 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
  • Cook in the microwave for 5 minutes.
  • Carefully remove paper towel, and enjoy!
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.

Snack: 728 Cal

Ingredients
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.
Show Instructions...
  • Spread peanut butter onto cracker with a butterknife and enjoy.

Snack: 362 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Snack: 328 Cal

Ingredients
Ingredients
Show Instructions...
  • Wash and dry whole watermelon
  • Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Ingredients
Show Instructions...
  • Remove stem and wash before eating

Day 5

Calories
3020
Protein
166.5 g
Fat
88.5 g
Carbohydrates
414 g

Breakfast: 421 Cal

Ingredients
Show Instructions...
  • Place sliced bread into toaster and enjoy.
Ingredients
Show Instructions...
  • Slice and serve!
Show Instructions...
  • Enjoy

Main: 656 Cal

Ingredients
Show Instructions...
  • Let salmon rest on the counter until they reach room temperature.
  • Heat oven to 450°F. Line a baking sheet with aluminum foil.
  • Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
  • Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
  • Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
  • Add an optional squeeze of lemon and enjoy.
Ingredients
  • Rice (1.25 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Ingredients

Main: 574 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Heat oven to 450°F. Line a large baking sheet with foil.
  • Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  • Bake for 25 minutes.
  • Remove from oven, and brush with butter.
  • Bake for an additional 20 minutes. Or until the potato is soft.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 279 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Show Instructions...
  • Peel and enjoy.

Snack: 728 Cal

Ingredients
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.
Show Instructions...
  • Spread peanut butter onto cracker with a butterknife and enjoy.

Snack: 362 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Day 6

Calories
3018
Protein
182.1 g
Fat
92.1 g
Carbohydrates
401.3 g

Breakfast: 280 Cal

Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Ingredients
Show Instructions...
  • Remove stem and wash before eating

Main: 578 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
  • Cook in the microwave for 5 minutes.
  • Carefully remove paper towel, and enjoy!
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.

Main: 934 Cal

Ingredients
Show Instructions...
  • In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
  • Drizzle vinaigrette and toss the salad.
  • Slice or chop grilled chicken breasts, and add it on top of the salad
Show Instructions...
  • Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
  • Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Show Instructions...
  • Wash and enjoy.

Snack: 329 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Show Instructions...
  • Wash and dry whole melon
  • Cut both ends off, stand melon on one of cut ends, and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Ingredients
Show Instructions...
  • Slice and serve!

Snack: 333 Cal

Ingredients
Show Instructions...
  • Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Snack: 564 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.

Day 7

Calories
3032
Protein
168.8 g
Fat
98.4 g
Carbohydrates
406 g

Breakfast: 261 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients
Show Instructions...
  • Wash and dry whole watermelon
  • Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Main: 395 Cal

Ingredients
Show Instructions...
  • Preheat oven to 425 degrees fahrenheit
  • Place tilapia in baking dish and season to personal preference.
  • Cook for ten to fifteen minutes until tilapia is flaky
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients

Main: 691 Cal

Ingredients
Show Instructions...
  • Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  • Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Ingredients
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Ingredients
Show Instructions...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.

Snack: 759 Cal

Ingredients
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.
Show Instructions...
  • Spread peanut butter onto cracker with a butterknife and enjoy.

Snack: 564 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.

Snack: 362 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients

Grocery List

Dairy and Egg Products

Spices and Herbs

Fats and Oils

Sausages and Luncheon Meats

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Legumes and Legume Products

Baked Products

Beef Products

Poultry Products

Finfish and Shellfish Products

Cereal Grains and Pasta

Breakfast Cereals

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