Calories

Simple 3,000 Calorie Bulking Meal Plan: Time to Eat

/ waterjugfitness / 8 Comments

It’s time to eat for those who have read or watched both the Simple 3,000 Calorie Bulking Meal Plan: Grocery List and Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack. If you haven’t read these articles or watched the videos yet you might be a bit lost going forward so I suggest checking them out now. Below is a full breakdown of my daily intake including calories for each meal, I usually workout from 5:30 – 7pm.

Part 3 Of 3

  1. Simple 3,000 Calorie Bulking Meal Plan: Grocery List
  2. Simple 3,000 Calorie Bulking Meal Plan: Prep and Pack
  3. Simple 3,000 Calorie Bulking Meal Plan: Time to Eat

Daily Intake (Full Meal Breakdown)

Protein = P

Carbohydrates = C

Fats = F

Breakfast 1: 7:30 – 8:00am (425 Calories P-41g/C-60g/F-5g)

  • 8 oz. Unsweetened Almond/Coconut Milk
  • 1 Scoop Gold Standard 100% Whey
  • 1 Banana
  • 1 Cup Wyman Frozen Fruit
  • 1 Lite Greek Yogurt

Breakfast 2: 9:30 – 10:00am (400 Calories P-18g/C-54g/F-12g)

  • ½ Cup Oats
  • 1 Packet Apple Cinnamon Oatmeal
  • 2 Pre-Hardboiled Eggs

Lunch 1: 12:00 – 12:30pm (570 Calories P-59g/C-29g/F-20g)

  • 8 oz. Chicken
  • 1 Package Birdseye Steamfresh Mixed Vegetables
  • 1 Tbsp. Extra Virgin Olive Oil

Lunch 2: 2:30 – 3:00pm (375 Calories P-40g/C-40g/F-8g)

  • 2 Slices Orowheat Sweet Hawaiian Bread
  • 2 Chunk Light Tuna In Water Packets (Low Sodium)
  • 1 Tbsp. Reduced Fat Mayo
  • 1 Tbsp. Dill Relish

Pre Workout Shake: 4:30pm (190 Calories P-24g/C-21g/F-1g)

Post Workout Shake: 7:00 – 7:30pm (225 Calories P-24g/C-30g/F-1g)

Post Workout Meal: 8:00pm (785 Calories P-64g/C-112g/F-8g)

  • 8 oz. Chicken
  • 1 Package Uncle Ben Ready Rice Jasmine
  • ½ Bag Birdseye Steamfresh Broccoli, Cauliflower, Carrots

Snack: 10:00 – 10:30pm (125 Calories P-13g/C-14g/F-3g)

  • ½ Cup LowFat Cottage Cheese
  • ½ Cup Wyman Frozen Fruit

Total Calories: 3,095
Protein (g): 282
Carbs (g): 360
Fat (g): 56

I hope you enjoyed this meal plan and found it helpful! If you have any suggestions or want to chat about gaining weight please leave a comment below. Also, go follow WaterJugFitness on Twitter and Instagram for daily fitness tips, dieting and motivation.