Bulking meal plan, with a small surplus.
A lean bulk eats a little more than you burn and keeps protein high. This week sits near 3,050 calories a day, built on rice, beef, oats, milk and nut butter. Start from your own maintenance, then let Alma fit it to your goal.
Built from Dietary Guidelines and ISSN sports nutrition advice.
The rules
Three habits keep a bulk lean
Add a little, not double
A small surplus over what you burn, not a second dinner.
Protein stays high
170 to 195 g a day, spread over four meals.
Calorie-dense whole foods
Oats, rice, milk, nut butter and oil do the lifting.
Sample week
Seven days at about 3,050 calories
About 2,950 to 3,150 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastOats with peanut butter and raisins1 cup dry rolled oats, 1 scoop whey, 2 tbsp peanut butter, ¼ cup raisins, 1 cup whole milk
LunchBeef and rice bowl5 oz cooked 90% lean ground beef, 1½ cups cooked white rice, 1 cup peppers and onions, 2 tbsp salsa
SnackBanana almond butter shake2 cups whole milk, 1 banana, 2 tbsp almond butter, ¼ cup dry oats
DinnerSalmon with couscous6 oz cooked salmon, 1½ cups cooked couscous, 2 cups zucchini, 2 tsp olive oil
About 2,960 kcal173 g protein319 g carbs
Day 2Tuesday
- BreakfastEnglish muffins with peanut butter2 whole-wheat English muffins, 2 tbsp peanut butter, 1 banana, 1 cup whole milk
- LunchChicken thigh rice bowl6 oz cooked chicken thigh, 1½ cups cooked white rice, ½ avocado, 1 cup cabbage slaw
- SnackCottage cheese with mango and granola1 cup cottage cheese, 1 cup mango, ¼ cup granola, 2 tbsp walnuts, 1 cup whole milk
- DinnerTurkey burgers with sweet potato6 oz cooked ground turkey patty, 1 whole-wheat bun, 2 cups sweet potato wedges baked in 1 tsp oil, side salad
About 2,980 kcal181 g protein348 g carbs
Day 3Wednesday
- BreakfastBreakfast burrito with eggs1 large flour tortilla, 3 eggs, 1 oz cheddar, ½ cup black beans, ½ cup salsa, 1 cup orange juice, 1 cup whole milk
- LunchPepper steak with rice6 oz cooked flank steak, 2 cups cooked white rice, 2 cups peppers and onions, 1 tbsp oil, 1 tbsp soy sauce
- SnackPeanut butter toast with milk2 slices whole-grain bread, 2 tbsp peanut butter, 1 cup whole milk
- DinnerRoast chicken with potatoes6 oz cooked chicken breast, 2 cups roasted potatoes, 1 cup carrots, 1 tbsp olive oil
About 3,130 kcal194 g protein334 g carbs
Day 4Thursday
- BreakfastFrench toast with peanut butter3 slices whole-wheat bread dipped in 2 eggs and ½ cup milk, 1 tbsp peanut butter, 1 banana, 2 tbsp maple syrup
- LunchTurkey and cheese wrap1 large flour tortilla, 5 oz cooked turkey breast, 1 oz provolone, 1 tsp mayo, 1 oz chips, 1 apple
- SnackChocolate milk and trail mix2 cups chocolate milk, ⅓ cup trail mix
- DinnerSalmon with quinoa and broccoli6 oz cooked salmon, 1½ cups cooked quinoa, 2 cups broccoli, 2 tsp olive oil
About 3,000 kcal169 g protein330 g carbs
Day 5Friday
- BreakfastYogurt bowl with granola and banana1½ cups whole-milk Greek yogurt, ½ cup granola, 1 banana, 1 tbsp peanut butter
- LunchGround beef tacos3 corn tortillas, 5 oz cooked 90% lean ground beef, ½ cup black beans, ¼ cup cheese, 2 tbsp sour cream, ½ cup salsa
- SnackGreek yogurt with pineapple and oats1 cup whole-milk Greek yogurt, 1 cup pineapple, ½ cup dry oats, 1 tsp honey
- DinnerBeef meatballs with spaghetti5 oz cooked 90% lean beef as baked meatballs with ¼ cup panko, 1½ cups cooked spaghetti, 1 cup marinara, 1 oz Parmesan
About 3,000 kcal194 g protein304 g carbs
Day 6Saturday
- BreakfastBreakfast hash with eggs3 eggs, 2 cups diced potatoes, 1 oz cheddar, 1 tsp olive oil, 2 cups whole milk
- LunchTeriyaki chicken rice bowl6 oz cooked chicken breast, 2 cups cooked white rice, 1½ cups broccoli, 2 tbsp teriyaki sauce, 1 tsp sesame oil
- SnackApple with almond butter and milk1 apple, 2 tbsp almond butter, 1 cup whole milk
- DinnerChicken thighs with rice6 oz cooked chicken thigh, 1½ cups cooked white rice, 2 cups green beans, 1 tbsp olive oil
About 3,090 kcal187 g protein332 g carbs
Day 7Sunday
- BreakfastOats with apple and walnuts1 cup dry rolled oats, 1 apple, 2 tbsp walnuts, 1 cup whole milk, 1 tbsp maple syrup
- LunchBeef chili with rice1½ cups chili with 5 oz cooked ground beef and beans, 1 cup cooked white rice, ⅓ cup cheese
- SnackYogurt with grapes and almonds1 cup Greek yogurt, 1 cup grapes, 1 oz almonds, 1 cup whole milk
- DinnerChicken thighs with couscous6 oz cooked chicken thigh, 1½ cups cooked couscous, 2 cups roasted vegetables, 1 tbsp olive oil
About 3,010 kcal180 g protein326 g carbs
Shopping list
What to buy
Most days
ProteinGround beef, flank steak, chicken breast and thigh, turkey, salmon, shrimp, eggschicken breastsalmonegg
Now and then
Milk, oats and nut butter add calories without more cooking.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this meal plan?
About 2,950 to 3,150 calories a day, with 170 to 195 g of protein and 31 to 43 g of fiber. Each day is built to land near 3,050. Add or drop a snack and the rest of the week still works.
What is a lean bulk?
Eating a little more than you burn while lifting, so the extra has a job to do. The size of the surplus is the whole idea: small and steady, held for a while. Start from your own maintenance, not from this page.
How much protein is in a bulking meal plan?
This week runs 170 to 195 g a day. The ISSN position stand says 1.4 to 2.0 g per kg of body weight suits most people who train, so that fits a larger lifter. Beef, chicken, salmon, milk, yogurt and eggs carry it.
Do I have to count calories to bulk?
No, but you do need to know you are eating more than you burn. Weigh yourself on the same day each week and watch your lifts. If neither moves for a few weeks, add a snack or a bigger portion of rice and try again.
Can I bulk without dairy?
Yes. Replace milk with fortified soy milk, and cottage cheese with tofu or extra eggs. Add rice, olive oil and nut butter to keep the calories where they were. Alma builds a plan around the foods you like.
Is a bulking meal plan healthy?
It can be, and this week is built that way: rice, oats, vegetables, fruit, fish, beef and dairy, with fiber near 31 to 43 g a day. The surplus comes from whole foods like milk, oats and nut butter. If you have a health condition, ask a clinician or dietitian.
How does Alma help with a bulking meal plan?
Alma builds a plan around your goal and the foods you like, so the calories fit meals you will actually finish. Log a meal by photo, voice or text in about 10 seconds, and every meal gets an Alma Score from 0 to 100, which draws on Harvard's Alternate Healthy Eating Index.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.