Bulk · Dairy-Free
Dairy-Free Muscle Building 7-Day Plan (~2,800 kcal Target)
A 7-day dairy-free plan built for bulk. Daily calories and macros below are the exact sum of the recipes selected — not a fixed formula.
Calories
2813 kcal
Protein
193 g
Days
7
Goal
Bulk
Day 1
2779 kcal · 197g P · 290g C · 92g F
697 kcal · 47g PBreakfast
Ground Turkey Rice & Broccoli Bowl- 710 kcal · 47g P
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- 689 kcal · 63g P
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683 kcal · 40g PDinner
Tofu & Rice Stir-Fry
Day 2
2856 kcal · 185g P · 339g C · 82g F
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717 kcal · 27g PBreakfast
Chickpea & Rice Stir-Fry- 732 kcal · 64g P
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- 697 kcal · 47g P
- 710 kcal · 47g P
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Day 3
2821 kcal · 194g P · 341g C · 78g F
- 689 kcal · 63g P
Breakfast
Chicken Rice & Broccoli Bowl Image coming soon
683 kcal · 40g PLunch
Tofu & Rice Stir-Fry- 717 kcal · 27g P
Image coming soon
- 732 kcal · 64g P
Image coming soon
Day 4
2779 kcal · 197g P · 290g C · 92g F
- 697 kcal · 47g P
Breakfast
Ground Turkey Rice & Broccoli Bowl - 710 kcal · 47g P
Image coming soon
- 689 kcal · 63g P
Image coming soon
683 kcal · 40g PDinner
Tofu & Rice Stir-Fry
Day 5
2856 kcal · 185g P · 339g C · 82g F
Image coming soon
717 kcal · 27g PBreakfast
Chickpea & Rice Stir-Fry- 732 kcal · 64g P
Image coming soon
- 697 kcal · 47g P
- 710 kcal · 47g P
Image coming soon
Day 6
2821 kcal · 194g P · 341g C · 78g F
- 689 kcal · 63g P
Breakfast
Chicken Rice & Broccoli Bowl Image coming soon
683 kcal · 40g PLunch
Tofu & Rice Stir-Fry- 717 kcal · 27g P
Image coming soon
- 732 kcal · 64g P
Image coming soon
Day 7
2779 kcal · 197g P · 290g C · 92g F
- 697 kcal · 47g P
Breakfast
Ground Turkey Rice & Broccoli Bowl - 710 kcal · 47g P
Image coming soon
- 689 kcal · 63g P
Image coming soon
683 kcal · 40g PDinner
Tofu & Rice Stir-Fry
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.