Bulking Diet: 2800 kcal Weekly Meal Plan to Gain Muscle

What is a bulking diet?

A bulking diet involves eating in a caloric surplus to support muscle growth. This plan provides 2800 kcal with 180g of protein — enough to build muscle without gaining excessive fat. It's a "clean bulk," meaning calories come from whole, unprocessed foods.

Daily macro targets

Sample daily meal plan

• Breakfast (700 kcal): 4 scrambled eggs + 80g oats with banana and peanut butter + 300ml whole milk
• Morning snack (350 kcal): 200g Greek yogurt + 30g walnuts + 1 apple
• Lunch (750 kcal): 250g chicken breast + 150g cooked brown rice + roasted vegetables + olive oil
• Post-workout (400 kcal): Whey shake (40g protein) + 1 banana + 200ml milk
• Dinner (600 kcal): 200g salmon + 200g cooked sweet potato + large green salad

Key foods for muscle gain

• Chicken breast: 31g protein/100g, affordable and versatile
• Oats: Slow carbs + 17g protein, ideal pre-workout
• Eggs: Complete protein with highest biological value
• Brown rice: Complex carbs for sustained energy
• Salmon: Protein + omega-3, which reduces exercise-induced inflammation
• Greek yogurt: Casein protein — ideal for nighttime recovery

Syncing nutrition with training

• Pre-workout (1–2h before): Carbs + moderate protein. Example: oats + egg whites.
• Post-workout (within 2h): Fast protein + carbs. Example: whey shake + banana.
• Before bed: Slow protein (casein). Example: Greek yogurt or cottage cheese.