Bulk · Budget
Budget-Friendly Bulk 7-Day Plan (~3,000 kcal Target)
A 7-day budget plan built for bulk. Daily calories and macros below are the exact sum of the recipes selected — not a fixed formula.
Calories
3000 kcal
Protein
218 g
Days
7
Goal
Bulk
Day 1
3000 kcal · 229g P · 295g C · 100g F
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754 kcal · 65g PBreakfast
Chicken Burrito Bowl- 744 kcal · 64g P
- 740 kcal · 49g P
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- 762 kcal · 51g P
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Day 2
2998 kcal · 224g P · 306g C · 103g F
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735 kcal · 50g PBreakfast
Lean Beef Burrito Bowl- 765 kcal · 45g P
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754 kcal · 65g PSnack
Chicken Burrito Bowl- 744 kcal · 64g P
Day 3
3002 kcal · 195g P · 335g C · 101g F
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740 kcal · 49g PBreakfast
Ground Turkey Stir-Fry with Rice- 762 kcal · 51g P
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- 735 kcal · 50g P
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765 kcal · 45g PDinner
Tempeh & Rice Stir-Fry
Day 4
3000 kcal · 229g P · 295g C · 100g F
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754 kcal · 65g PBreakfast
Chicken Burrito Bowl- 744 kcal · 64g P
- 740 kcal · 49g P
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- 762 kcal · 51g P
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Day 5
2998 kcal · 224g P · 306g C · 103g F
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735 kcal · 50g PBreakfast
Lean Beef Burrito Bowl- 765 kcal · 45g P
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754 kcal · 65g PSnack
Chicken Burrito Bowl- 744 kcal · 64g P
Day 6
3002 kcal · 195g P · 335g C · 101g F
Image coming soon
740 kcal · 49g PBreakfast
Ground Turkey Stir-Fry with Rice- 762 kcal · 51g P
Image coming soon
- 735 kcal · 50g P
Image coming soon
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765 kcal · 45g PDinner
Tempeh & Rice Stir-Fry
Day 7
3000 kcal · 229g P · 295g C · 100g F
Image coming soon
754 kcal · 65g PBreakfast
Chicken Burrito Bowl- 744 kcal · 64g P
- 740 kcal · 49g P
Image coming soon
- 762 kcal · 51g P
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Serving guidance
Each meal is one recipe serving. To increase calories, add 1.25×–1.5× servings of the starch and protein. To decrease, reduce the starch portion first and keep the full protein serving to preserve muscle.
Nutrition disclaimer
Individual nutrition needs vary based on age, sex, weight, body composition, activity level, and health status. Daily totals below are calculated from the actual recipes selected, but real intake will differ with portion size, brands, and preparation. Scale servings up or down to match your maintenance calories, and consult a registered dietitian or physician for personalized guidance.