Hardgainer Bulking Meal Plan

Created with the Prospre Meal Plan Generator. For free personalized meal plans, install the Prospre app.

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 3100 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
3119
Protein
169.3 g
Fat
109.4 g
Carbohydrates
399.4 g

Breakfast: 546 Cal

Ingredients
  • Egg (2 large)
Ingredients
Show Instructions...
  • Place a non-stick frying pan on stovetop and set to medium heat.
  • Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.
Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Ingredients
Show Instructions...
  • Wash and enjoy.

Main: 797 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...
  • 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...
  • Preheat oven to 375 degrees.
  • Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
  • Shake salt and pepper into the bowl and toss gently until evenly coated.
  • Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
  • Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
  • Serve warm or at room temperature, as a side dish.

Main: 529 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...
  • 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
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.

Snack: 503 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Snack: 416 Cal

Ingredients
Show Instructions...
  • Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Show Instructions...
  • Peel and enjoy.
Ingredients
Show Instructions...
  • Remove stem and wash before eating

Snack: 328 Cal

Show Instructions...
  • Dip crackers into hummus and enjoy.
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 stems, wash and enjoy.

Day 2

Calories
3122
Protein
171.2 g
Fat
121.1 g
Carbohydrates
372.9 g

Breakfast: 455 Cal

Ingredients
  • Egg (2 large)
Show Instructions...
  • Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
Ingredients
  • Ham (87.5 g)
Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Show Instructions...
  • Peel and enjoy.

Main: 610 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...
  • 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...
  • 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: 673 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...
  • 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...
  • Preheat oven to 375 degrees.
  • Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
  • Shake salt and pepper into the bowl and toss gently until evenly coated.
  • Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
  • Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
  • Serve warm or at room temperature, as a side dish.

Snack: 739 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.

Snack: 339 Cal

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

Snack: 306 Cal

Show Instructions...
  • Dip crackers into hummus 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.
Ingredients
Show Instructions...
  • Wash and enjoy.

Day 3

Calories
3123
Protein
170.5 g
Fat
98.7 g
Carbohydrates
423.3 g

Breakfast: 796 Cal

Ingredients
Show Instructions...
  • Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
  • Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
  • Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Ingredients
Show Instructions...
  • Add cereal and milk to a bowl

Main: 655 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...
  • 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...
  • 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: 521 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
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.
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 392 Cal

Ingredients
Show Instructions...
  • Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Show Instructions...
  • Peel and enjoy.

Snack: 473 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Wash berries and enjoy.

Snack: 286 Cal

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

Day 4

Calories
3121
Protein
174.6 g
Fat
118.2 g
Carbohydrates
376.6 g

Breakfast: 323 Cal

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

Main: 980 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
Ingredients
Show Instructions...
  • Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slice. Place three slices of ham on one slice of bread, add other slice, cut in half, and enjoy.
Ingredients
Show Instructions...
  • Add peas and a small amount of water into a medium saucepan.
  • Simmer until most of the water has evaporated.
  • Strain and serve!
Ingredients
Show Instructions...
  • Wash before eating.

Main: 685 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...
  • 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...
  • 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.

Snack: 402 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Snack: 339 Cal

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

Snack: 392 Cal

Ingredients
Ingredients
Show Instructions...
  • Slice and serve!

Day 5

Calories
3081
Protein
169.1 g
Fat
97.2 g
Carbohydrates
421.5 g

Breakfast: 537 Cal

Ingredients
Show Instructions...
  • Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
  • Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
  • Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Ingredients
Show Instructions...
  • Place a non-stick frying pan on stovetop and set to medium heat.
  • Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.
Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Ingredients

Main: 639 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...
  • 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...
  • 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: 533 Cal

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...
  • Wash, slice or chop and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 580 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Wash berries and enjoy.

Snack: 390 Cal

Ingredients
Show Instructions...
  • Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Show Instructions...
  • Peel and enjoy.
Ingredients
Show Instructions...
  • Remove stem and wash before eating

Snack: 402 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Day 6

Calories
3082
Protein
187.5 g
Fat
96.6 g
Carbohydrates
393.4 g

Breakfast: 542 Cal

Ingredients
  • Egg (2 large)
Ingredients
Show Instructions...
  • Place a non-stick frying pan on stovetop and set to medium heat.
  • Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.
Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy

Main: 817 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...
  • Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slice. Place three slices of ham on one slice of bread, add other slice, cut in half, and enjoy.
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.
Show Instructions...
  • Wash and enjoy.

Main: 578 Cal

Ingredients
Show Instructions...
  • Pour the broth into a pan and add the chicken breast, garlic and ginger. Bring to the boil, then reduce the heat, partly cover and letnsimmer for 20 mins or until the chicken is tender.
  • Remove the chicken and place on a board to shred into bite-size pieces using a couple of forks. Return the chicken to the stock with the noodles, sweetcorn, mushrooms, onions and soy sauce. Simmer for 3-4 minutes until the noodles are tender.
  • Serve into bowls and scatter over the remaining spring onion, mint or bail leaves and chilli. Serve with soy sauce and enjoy!
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...
  • 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.

Snack: 285 Cal

Ingredients
Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients
Show Instructions...
  • Wash and enjoy.

Snack: 402 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Snack: 458 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Show Instructions...
  • Peel and enjoy.

Day 7

Calories
3096
Protein
188.5 g
Fat
118 g
Carbohydrates
343 g

Breakfast: 504 Cal

Ingredients
  • Egg (2 large)
Ingredients
Show Instructions...
  • Place a non-stick frying pan on stovetop and set to medium heat.
  • Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.
Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy

Main: 768 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
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.
Show Instructions...
  • Wash and enjoy.

Main: 734 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...
  • 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
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 349 Cal

Ingredients
Show Instructions...
  • Peel and enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 402 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Snack: 339 Cal

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

Grocery List

Dairy and Egg Products

Spices and Herbs

Fats and Oils

Poultry Products

Soups, Sauces, and Gravies

Sausages and Luncheon Meats

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Legumes and Legume Products

Baked Products

Cereal Grains and Pasta

Beef Products

Pork Products

  • Pork Chop (6.28 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))

Breakfast Cereals

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