Bulk · Balanced
Lean Bulk 7-Day Plan (Balanced, ~3,000 kcal Target)
A 7-day balanced plan built for bulk. Daily calories and macros below are the exact sum of the recipes selected — not a fixed formula.
Calories
2998 kcal
Protein
216 g
Days
7
Goal
Bulk
Day 1
3000 kcal · 222g P · 277g C · 109g F
Image coming soon
754 kcal · 65g PBreakfast
Chicken Burrito Bowl- 744 kcal · 64g P
- 740 kcal · 49g P
Image coming soon
- 762 kcal · 44g P
Day 2
2995 kcal · 230g P · 305g C · 97g F
Image coming soon
762 kcal · 51g PBreakfast
Ground Turkey Burrito Bowl- 735 kcal · 50g P
Image coming soon
Image coming soon
754 kcal · 65g PSnack
Chicken Burrito Bowl- 744 kcal · 64g P
Day 3
2999 kcal · 194g P · 316g C · 104g F
Image coming soon
740 kcal · 49g PBreakfast
Ground Turkey Stir-Fry with Rice- 762 kcal · 44g P
- 762 kcal · 51g P
Image coming soon
Image coming soon
735 kcal · 50g PDinner
Lean Beef Burrito Bowl
Day 4
3000 kcal · 222g P · 277g C · 109g F
Image coming soon
754 kcal · 65g PBreakfast
Chicken Burrito Bowl- 744 kcal · 64g P
- 740 kcal · 49g P
Image coming soon
- 762 kcal · 44g P
Day 5
2995 kcal · 230g P · 305g C · 97g F
Image coming soon
762 kcal · 51g PBreakfast
Ground Turkey Burrito Bowl- 735 kcal · 50g P
Image coming soon
Image coming soon
754 kcal · 65g PSnack
Chicken Burrito Bowl- 744 kcal · 64g P
Day 6
2999 kcal · 194g P · 316g C · 104g F
Image coming soon
740 kcal · 49g PBreakfast
Ground Turkey Stir-Fry with Rice- 762 kcal · 44g P
- 762 kcal · 51g P
Image coming soon
Image coming soon
735 kcal · 50g PDinner
Lean Beef Burrito Bowl
Day 7
3000 kcal · 222g P · 277g C · 109g F
Image coming soon
754 kcal · 65g PBreakfast
Chicken Burrito Bowl- 744 kcal · 64g P
- 740 kcal · 49g P
Image coming soon
- 762 kcal · 44g P
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.