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Breakfast, Lunch, and Dinner Options for a 3,000-Calorie Bulking Meal Plan

Here’s a simple 3-meal plan to help you bulk up:

Meal 1 (Breakfast)

• Ingredients:
• 400 ml whole milk
• 100 g rolled oats
• 30 g mixed nuts (cashews, almonds, walnuts)
• 2 medium bananas (~200 g)
• 10 g mixed seeds (chia, flax, sunflower, pumpkin)
• 300 g mixed fruits (you can choose any fruits you like)
• Prep Time: ~10 minutes
• Note: You can eat the nuts and seeds dry or soaked—it’s up to your preference.

• Macros:
• Calories: 1174
• Carbs: 172g
• Protein: 38g
• Fat: 43g

Meal 2 (Lunch)

• Ingredients:
• 125 g boneless, skinless chicken breast
• 400 g cooked rice
• 10 ml sunflower oil (for cooking)
• 1 cucumber, 1 carrot, lemon (for salad)

• Macros:
• Calories: 890
• Carbs: 130g
• Protein: 51g
• Fat: 15g

Meal 3 (Dinner)

• Ingredients:
• Same as lunch
• Prep Strategy: To save time, I cooked all the rice and chicken at once and divided it equally for lunch and dinner. I used a total of 20 ml of sunflower oil for 250 grams of boneless chicken breast, then divided it to 10 ml for each meal (lunch and dinner).

• Macros:
• Calories: 890
• Carbs: 130g
• Protein: 51g
• Fat: 15g

Overall Macros:

• Calories: Approx. 3000
• Carbs: 440g
• Protein: 141g
• Fat: 75g

Note: The calories and protein may slightly vary, but these are approximate values. You can adjust the quantities based on your goals and replace vegetables like cucumber and carrot with any other veggies of your choice.

Disclaimer: If you have any health conditions or concerns, please consult a healthcare professional before following this plan.