Healthy Bulking Meal Plan for Lanky Men

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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
3025
Protein
178.9 g
Fat
108.5 g
Carbohydrates
372.5 g

Breakfast: 365 Cal

Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
Show Instructions...
  • Remove stem and wash before eating

Main: 927 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...
  • 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!
Ingredients
Show Instructions...
  • Wash before eating.

Main: 691 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
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  • 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.

Snack: 369 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Snack: 282 Cal

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

Snack: 391 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Day 2

Calories
3036
Protein
175.6 g
Fat
116.9 g
Carbohydrates
350.3 g

Breakfast: 427 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
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy

Main: 675 Cal

Ingredients
Show Instructions...
  • 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.
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...
  • 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.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 671 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...
  • 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.
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!

Snack: 375 Cal

Ingredients
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Show Instructions...
  • Enjoy

Snack: 488 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Ingredients
Show Instructions...
  • Remove stem and wash before eating

Snack: 400 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients
Show Instructions...
  • Wash with warm water before eating

Day 3

Calories
3049
Protein
168.3 g
Fat
105.6 g
Carbohydrates
391.3 g

Breakfast: 588 Cal

Show Instructions...
  • Add cereal and milk to a bowl
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...
  • Place sliced bread into toaster and enjoy.

Main: 743 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...
  • 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.
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!

Main: 486 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
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...
  • 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

Ingredients
Ingredients
Show Instructions...
  • Slice and serve!
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.

Snack: 531 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Show Instructions...
  • Peel and enjoy.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Snack: 300 Cal

Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to 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.

Day 4

Calories
3049
Protein
205 g
Fat
114.8 g
Carbohydrates
328.1 g

Breakfast: 673 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
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...
  • Add cereal and milk to a bowl
Show Instructions...
  • Wash berries with warm water before eating

Main: 675 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...
  • 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

Main: 704 Cal

Ingredients
Show Instructions...
  • 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.
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...
  • 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.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 369 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Snack: 277 Cal

Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients

Snack: 351 Cal

Ingredients
Show Instructions...
  • Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Ingredients
Show Instructions...
  • Wash 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.

Day 5

Calories
3089
Protein
164.4 g
Fat
88.8 g
Carbohydrates
435.2 g

Breakfast: 503 Cal

Ingredients
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.
Ingredients
Show Instructions...
  • Wash with warm water before eating

Main: 519 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
  • Rice (0.75 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.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 684 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...
  • 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.
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!

Snack: 534 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Wash berries with warm water before eating
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.

Snack: 355 Cal

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

Snack: 494 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.

Day 6

Calories
3060
Protein
185.4 g
Fat
117 g
Carbohydrates
346.7 g

Breakfast: 397 Cal

Ingredients
Show Instructions...
  • Place sliced bread into toaster and enjoy.
Show Instructions...
  • Peel and enjoy.

Main: 743 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...
  • 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.
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!

Main: 727 Cal

Ingredients
Show Instructions...
  • 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.
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...
  • 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.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 512 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Wash berries with warm water before eating
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.

Snack: 369 Cal

Show Instructions...
  • Dip crackers into hummus 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.
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.

Snack: 312 Cal

Ingredients
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients
Show Instructions...
  • Slice and serve!

Day 7

Calories
3043
Protein
173.4 g
Fat
106.5 g
Carbohydrates
385.4 g

Breakfast: 366 Cal

Ingredients
Show Instructions...
  • Place sliced bread into toaster and enjoy.
Ingredients
Show Instructions...
  • Remove stem and wash before eating
Ingredients
Show Instructions...
  • Wash and enjoy.

Main: 927 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...
  • 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!
Ingredients
Show Instructions...
  • Wash before eating.

Main: 523 Cal

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...
  • Wash and enjoy.
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 534 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Wash berries with warm water before eating
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.

Snack: 324 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...
  • Wash before eating.

Snack: 369 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • 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

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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