35 Meals to Help You Bulk Up

Monday

7:00 – Omelette made with four egg whites and one whole egg. Two pieces of wholemeal toast
10:00 – Meal replacement shake providing 40 grams of protein
13:00 – Tuna Salad. Fresh or tinned tuna on green salad with tomatoes, lemon juice, fat free mayonnaise
16:00 – Protein shake drink with added creatine
19:00 – Chicken or turkey breast with brown rice and broccoli
22:00 – Small protein bar with 15 grams of protein

Daily total: 11,340kJ (2,700 cal), 800-1,000 protein, 800-1,000 carbs, rest from fat.

Tuesday

7:00 – 50 grams rolled oats mixed with protein shake powder and skim milk
10:00 – Protein bar providing around 20g of protein
13:00 – Chicken and salad sandwich made with low-fat mayonnaise and wholemeal bread
16:00 – Protein bar providing around 20 grams of protein
19:00 – Barramundi (or another thick, firm-fleshed white fish steak), wholemeal pasta, sweetcorn
22:00 – Cottage cheese and piece of fresh fruit

Daily total: 10,100kJ (2,400 cal), 600-700 protein, 800-1,000 carbs, rest from fat.

Wednesday

7:00 – Omelette made with four egg whites and one whole egg. Two pieces of wholemeal toast
10:00 – Meal replacement shake providing 42 grams of protein
13:00 – Grilled salmon and salad (either hot if at home or pre-cooked and cold at work)
16:00 – Protein shake drink with added creatine
19:00 – Chilli (see recipe) with green salad
22:00 – Low-fat yogurt with a handful of pumpkin seeds

Daily total: 11,340kJ (2,700 cal), 800-1,000 protein, 600-1,000 carbs, rest from fat.

Thursday

7:00 – 50 grams rolled oats mixed with protein shake powder and skim milk
10:00 – Protein bar providing around 20 grams of protein
13:00 – Jacket potato with tinned tuna, sweet corn and low-fat cream cheese
16:00 – Protein bar providing around 20 grams of protein
19:00 – Roast chicken with gravy, wholemeal pasta and sugar snap peas
22:00 – Cottage cheese with a piece of fruit

Daily total: 11,350kJ (2,400 cal), 600-700 protein, 800-1,000 carbs, rest from fat.

Friday

7:00 – Omelette made with four egg whites and one whole egg. Two pieces of wholemeal toast
10:00 – Meal replacement shake providing 42 grams of protein
13:00 – Mixed vegetable soup with wholemeal roll and a handful of grated cheese
16:00 – Protein shake drink with added creatine
19:00 – Grilled salmon or swordfish steak with steamed brown rice and spinach
22:00 – Small nutrition bar with 15 grams protein

Daily total: 11,340kJ (2,400 cal), 600-700 protein, 800-1,000 carbs, rest from fat.

Saturday

7:00 – Protein pancakes. Two egg whites with 25 grams oatmeal, 1 tsp cinnamon, and 1 tbsp cottage cheese. Add water to thin if needed. Cook with olive oil.
10:00 – Protein bar providing around 20 grams of protein
13:00 – Lean ham sandwich with salad and low-fat mayonnaise and/or mustard on wholemeal bread
16:00 – Protein bar providing around 20 grams of protein
19:00 – Lean beef or turkey mince in tomato sauce on wholemeal spaghetti with green salad
22:00 – Cottage cheese, with a piece of fruit

Daily total: 11,350kJ (2,400 cal), 600-700 protein, 800-1,000 carbs, rest from fat.

Sunday

7:00 – 50 grams of rolled oats mixed with a protein shake powder and skim milk
10:00 – Meal replacement shake providing 42 grams of protein
13:00 – Chicken salad. Mix chicken, lettuce, brown rice, black beans, tomatoes, onions and avocado
16:00 – Drink with added creatine
19:00 – Grilled sirloin steak with baked potato, carrots and green beans
22:00 – Low-fat yogurt with a handful of sunflower or pumpkin seeds

Daily total: 11,350kJ (2,400 cal), 800-1,000 protein, 800-1,000 carbs, rest from fat.