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Breakfast, Lunch, Snack, and Dinner Options ✅ for a 3,300-Calorie Bulking Meal Plan
Here’s a simple 4-meal plan to help you bulk up!
Meal 1 (Breakfast)
Ingredients:
• 4 medium eggs
• 150 g Ashirwad Atta (gives approx. 5 medium chapatis, but it may vary—some might get 6, others may get 4, depending on size. Instead of calculating calories per chapati, I have counted 150 g of Ashirwad Atta, making it more accurate.)
• Vankaya tomato curry (10 ml sunflower oil, spices) – or any vegetable curry of your choice
Macros:
• Calories: 907
• Carbs: 115 g
• Protein: 44 g
• Fat: 30 g
Meal 2 (Lunch)
Ingredients:
• 125 g boneless, skinless chicken breast
• 400 g cooked white rice
• 10 ml sunflower oil (for cooking)
• 1 cucumber, 1 carrot (or any vegetables of your choice)
Macros:
• Calories: 809
• Carbs: 127 g
• Protein: 43 g
• Fat: 13 g
Meal 3 (Snacks)
Ingredients:
• 50 g mixed nuts (cashews, almonds, walnuts) – can be eaten dry or soaked, as per preference
• 200 g steamed sweet potato
Macros:
• Calories: 477
• Carbs: 51 g
• Protein: 13 g
• Fat: 27 g
Meal 4 (Dinner)
Ingredients:
• 200 g grilled Rawas fish (Indian salmon)
• 400 g cooked white rice
• 1 cucumber
• Tomato curry (10 ml sunflower oil overall, used for curry and slight oil for grilling fish, along with spices)
Macros:
• Calories: 1108
• Carbs: 121 g
• Protein: 64 g
• Fat: 38 g
Total Macros for the Day:
• Calories: ~3,300 (may slightly vary)
• Carbs: 414 g
• Protein: 165 g
• Fat: 108 g
Important Notes:
• Macro values are approximate and may vary. Adjust portions as needed.
• Swap veggies like cucumber and carrot with broccoli, beetroot, or spinach.
• High carbs are ideal for bulking, but if gaining excess fat, reduce rice/chapati and increase protein or fiber.
• If eating this much is tough, adjust portions or opt for calorie-dense alternatives like oats, bananas, or dry fruits.
• High carbs and fiber may cause digestion issues initially—spread meals evenly and drink more water.
Disclaimer:
This is a sample bulking plan. Modify as per preference. Consult a professional if needed.
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