Healthy Bulking Meal Plan for Lanky Men
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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
Breakfast: 365 Cal
- Remove stem and wash before eating
Main: 927 Cal
- 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
- Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
- Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes. Meanwhile, warm the wraps following the pack instructions, or over a propane stove burner, flipping after a few seconds.
- Squash half an avocado onto each wrap, add the peppers to the pan and warm them through the pile onto the wraps with the chicken. Sprinkle on some coriander. Roll up, cut in half and enjoy!
Main: 691 Cal
- 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!
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- 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: 369 Cal
- Combine all ingredients in blender and blend until smooth.
- Pour milk into glass and enjoy.
Snack: 391 Cal
- Add cereal and milk to a bowl
- Slice cantaloupe according to preference and enjoy.
- Remove stems, wash and enjoy.
Day 2
Breakfast: 427 Cal
- Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Remove the peel and pit the slice and enjoy
Main: 675 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 minutes.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- 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: 671 Cal
- 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.
- 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.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Snack: 375 Cal
- Slice cantaloupe according to preference and enjoy.
Snack: 488 Cal
- Add cereal and milk to a bowl
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
- Remove stem and wash before eating
Snack: 400 Cal
- Combine all ingredients in blender and blend until smooth.
- Remove stems, wash and enjoy.
- Wash with warm water before eating
Day 3
Breakfast: 588 Cal
- Add cereal and milk to a bowl
- 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.
- Place sliced bread into toaster and enjoy.
Main: 743 Cal
- 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.
- 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.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Main: 486 Cal
- 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.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
Snack: 401 Cal
- Eat out of package as a snack or add as a topping to any salad.
Snack: 531 Cal
- Combine all ingredients in blender and blend until smooth.
- Pour milk into glass and enjoy.
Snack: 300 Cal
- Put Cheerios in a bowl add milk.
- 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.
Day 4
Breakfast: 673 Cal
- Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
- 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.
- Add cereal and milk to a bowl
- Wash berries with warm water before eating
Main: 675 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
- 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!
Main: 704 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 minutes.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- 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: 369 Cal
- Combine all ingredients in blender and blend until smooth.
- Pour milk into glass and enjoy.
Snack: 277 Cal
- Wash with warm water before eating
Snack: 351 Cal
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
- 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.
Day 5
Breakfast: 503 Cal
- Eat out of package as a snack or add as a topping to any salad.
- Wash with warm water before eating
Main: 519 Cal
- 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!
- 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.
Main: 684 Cal
- 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.
- 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.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Snack: 534 Cal
- Add cereal and milk to a bowl
- Wash berries with warm water before eating
- Add to salads, granola, smoothies, or toast.
Snack: 494 Cal
- Oats should be prepared using 1 part oats, 2 parts water by volume
- Slice cantaloupe according to preference and enjoy.
- Combine all ingredients in blender and blend until smooth.
Day 6
Breakfast: 397 Cal
- Place sliced bread into toaster and enjoy.
Main: 743 Cal
- 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.
- 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.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Main: 727 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 minutes.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- 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: 512 Cal
- Add cereal and milk to a bowl
- Wash berries with warm water before eating
- Add to salads, granola, smoothies, or toast.
Snack: 369 Cal
- Dip crackers into hummus and enjoy.
- 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.
- 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.
Snack: 312 Cal
- Wash with warm water before eating
Day 7
Breakfast: 366 Cal
- Place sliced bread into toaster and enjoy.
- Remove stem and wash before eating
Main: 927 Cal
- 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
- Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
- Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes. Meanwhile, warm the wraps following the pack instructions, or over a propane stove burner, flipping after a few seconds.
- Squash half an avocado onto each wrap, add the peppers to the pan and warm them through the pile onto the wraps with the chicken. Sprinkle on some coriander. Roll up, cut in half and enjoy!
Main: 523 Cal
- 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.
- Wash, slice or chop and enjoy.
Snack: 534 Cal
- Add cereal and milk to a bowl
- Wash berries with warm water before eating
- Add to salads, granola, smoothies, or toast.
Snack: 324 Cal
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Snack: 369 Cal
- Combine all ingredients in blender and blend until smooth.
- Pour milk into glass and enjoy.
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
-
Apple (4 cup, quartered or chopped)
-
Avocado (0.65 cup, pureed)
-
Banana (2.61 cup, mashed)
-
Dried Cranberries (0.38 cup)
-
Grapes (30 grape)
-
Lime Juice (0.12 cup)
-
Orange (0.67 cup sections, without membranes)
-
Pear (4.5 cup, slices)
-
Pineapple (2.05 cup, chunks)
-
Plum (0.97 cup, sliced)
-
Strawberries (1.81 cup, halves)
-
Strawberries (4.24 cup, thawed)
-
Clementines (6 fruit)
-
Yellow Onion (2.29 oz)
-
Honeydew Melon (2.32 cup, diced (approx 20 pieces per cup))
-
Blueberries (2.74 cup)
-
Mango (0.57 cup pieces)
-
Berries (1.18 cup, halves)
-
Avocados (4.13 cup, cubes)
-
Watermelon (2.56 cup, balls)
-
Blackberries (3.13 cup)
-
Cantaloupe (2.97 cup, balls)
Vegetables and Vegetable Products
Nut and Seed Products
Beef Products
Legumes and Legume Products
Baked Products
Cereal Grains and Pasta
Pork Products
-
Pork Chop (3.49 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))
Finfish and Shellfish Products
Breakfast Cereals
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