Bulking Diet Plans: Precise Macronutrient Breakdown and Portion Adjustments for Body

Weights (50-120kg) to Optimize Muscle Gain and Support Healthy Weight Increase
TIME • Protein: 19g
BREAKFAST 3 boiled eggs Oatmeal with 1 1.5 tablespoon 1 cup almond • Fiber: 15g
(18g protein, 15g cup oats (8g fiber, chia seeds (7g milk (1g protein, • Fats: 15g
fat). 54 carbs). fiber, 8g carbs). 8g carbs). • Carbs: 68g

•Protein: 35g
LUNCH 150g grilled 1 avocado (15g 1 cup steamed 1 teaspoon olive •Fiber: 14g
chicken breast fat, 6g fiber, 6g broccoli (5g fiber, oil (4g fat). •Fats: 28g
(35g protein, carbs). 6g carbs). 1.5 cup cooked •Carbs: 71g
5g fat) white rice (6g
protein, 53g carbs, •Protein: 39g
2g fiber) •Fiber: 12g
•Fats: 15g
DINNER 200g salmon (40g 1.5 cup cooked 1.5 cup spinach 1 large sweet •Carbs: 76g
protein, 15g fat). brown rice (7g and mixed salad potato (6g fiber, Total:
fiber, 68g carbs). (7g fiber, 10g 40g carbs) •Protein: 93g
carbs). •Fiber: 41g
•Fats: 49g
50 KG Total Calories: 2,000kcal •Carbs: 215g
TIME

BREAKFAST Oatmeal with 1.5 4 egg whites + 2 1 tablespoon 1 medium •Protein: 31g
cup oats (12g whole egg (30g chia seeds (5g banana (4g •Fiber: 13g
fiber,81g carbs). protein, 8g fat). fiber, 4g carbs, fiber, 25g • Fats: 8g
3g fat). carbs). •Carbs: 83g

LUNCH 200g grilled 1 cup cooked 1 cup steamed 1 avocado (15g

•Protein: 40g
chicken breast white rice (4g broccoli (5g fiber, fat, 6g fiber, 6g
•Fiber: 12g
(40g protein, 5g protein, 45g 6g carbs). carbs).
•Fats: 24g
fat). carbs, 1g fiber). 1 teaspoon olive
• Carbs: 52g
oil (4g fat)

DINNER 200g salmon 1.5 cup cooked 1.5 cup spinach 1 large sweet • Protein: 40g
(40g protein, 15g brown rice (7g and mixed salad potato (5g fiber, • Fiber: 15g
fat) fiber, 68g carbs). (7g fiber, 10g 30g carbs). • Fats: 14g
carbs). • Carbs: 85g

Total:
•Protein: 111g
•Fiber: 42g
60 KG Total Calories: 2,200 kcal •Fats: 6g
•Carbs: 240g
 TIME
•Protein: 40g
BREAKFAST Oatmeal with 5 egg whites + 1 1 tablespoon 1 medium • Fiber: 17g
1.5 cup oats (8g whole egg (35g chia seeds (5g banana (3g • Fats: 8g
fiber, 54g carbs). protein, 10g fiber, 4g carbs, fiber, 27g carbs). • Carbs: 106g
fat). 3g fat).
LUNCH 250g grilled 1.5 cup 1 cup cooked 1 avocado (15g •Protein: 46g
chicken breast steamed white rice (4g fat, 6g fiber, 6g • Fiber: 14g
(50g protein, 7g broccoli (5g protein, 45g carbs). • Fats: 24g
fat). fiber, 6g carbs). carbs, 1g fiber). 1 teaspoon • Carbs: 76g
olive oil (8g fat).
•Protein: 50g
DINNER 250g salmon 1.5 cup cooked 1.5 cup spinach 1 large
• Fiber: 15g
(50g protein, brown rice (7g and mixed salad sweet potato
• Fats: 14g
15g fat). fiber, 15g carbs). (7g fiber, 10g (5g fiber, 40g
• Carbs: 85g
carbs). carbs)

70 KG Total Calories: 2,500 kcal

Total:
General Tips for Fiber: • Protein: 136g
•Prioritize whole grains like brown rice, quinoa, and whole wheat bread. • Fiber: 46g
•Eat a variety of vegetables with each meal to ensure adequate fiber. • Fats: 60g
•Include legumes like lentils, beans, and chickpeas to add fiber and plant-based protein. • Carbs: 267g
•Snack on fruits like apples, pears, and berries for natural fiber sources.
TIME
Breakfast:
BREAKFAST Oatmeal with 6 egg whites + 2 1 tablespoon 1 medium apple •Protein: 45g
2 cups oats whole egg (40g chia seeds (5g (4g fiber, 25g •Fiber: 19g
(16g fiber, protein, 10g fiber, 4g carbs, carbs). •Fats: 13g
108gcarbs). fat). 3g fat). •Carbs: 142g

LUNCH 250g grilled 1.5 cups cooked 1 cup steamed 1 avocado (15g
Lunch:
chicken breast white rice (6g broccoli (5g fat, 6g fiber, 6g
•Protein: 56g
(50g protein, 5g protein, 68g fiber, 6g carbs). carbs).
•Fiber: 14g
fat). carbs, 2g fiber). 1 teaspoon olive
•Fats: 24g
oil (4g fat).
•Carbs: 76g
DINNER 250g salmon 1.5 cup cooked 1.5 cup spinach 1 large sweet
(50g protein, brown rice (5g and mixed salad potato (6g fiber, Dinner:
10g fat). fiber, 45g carbs) (5g fiber, 10g 30g carbs). •Protein: 60g
carbs). •Fiber: 15g
•Fats: 14g
•Carbs: 85g
Total:
• Protein: 161g
80 KG Total Calories: 2,700 kcal • Fiber: 48g
• Fats: 64g
• Carbs: 303g
TIME
Breakfast:
BREAKFAST Oatmeal with 2 6 egg whites + 2 1 tablespoon 1 medium •Protein: 55g
cups oats (16g whole eggs (43g chia seeds (5g banana (3g fiber, •Fiber: 19g
fiber, 108g carbs). protein, 10g fat). fiber, 4g carbs, 27g carbs). •Fats: 13g
3g fat). •Carbs: 166g

Lunch:
LUNCH 300g grilled 1.5 cups cooked 1 cup steamed 1 avocado (15g •Protein: 66g
chicken breast white rice (6g broccoli (5g fiber, fat, 6g fiber, 6g •Fiber: 14g
(60g protein, 7g protein, 68g 6g carbs). carbs). •Fats: 24g
fat). carbs, 2g fiber). 1 teaspoon olive •Carbs: 76g
oil (4g fat).
Dinner:
•Protein: 60g
DINNER 300g salmon 1.5 cup cooked 1.5 cup spinach 1 large sweet •Fiber: 15g
(60g protein, 15g brown rice (5g and mixed salad potato (5g fiber, •Fats: 14g
fat). fiber, 45g carbs) (5g fiber, 10g 30g carbs). •Carbs: 85g
carbs).
Total:
• Protein: 190g
90 KG Total Calories: 2,900 kcal • Fiber: 48g
• Fats: 51g
• Carbs: 340g
TIME
Breakfast:
BREAKFAST Oatmeal with 2.5 6 egg whites + 2 1 tablespoon 1 medium apple • Protein: 60g
cups oats (20g whole eggs (45g chia seeds (5g (4g fiber, 25g • Fiber: 19g
fiber, 135g carbs). protein, 10g fat) fiber, 4g carbs, 3g carbs). • Fats: 13g
fat). • Carbs: 162g

LUNCH 300g grilled 1.5 cups cooked 1 cup steamed 1 avocado (15g Lunch:
chicken breast white rice (6g broccoli (5g fiber, fat, 6g fiber, 6g • Protein: 66g
(60g protein, 7g protein, 68g 6g carbs). carbs). • Fiber: 14g
fat). carbs, 2g fiber). 1 teaspoon olive • Fats: 24g
oil (4g fat). • Carbs: 76g

Dinner:
DINNER 300g salmon (60g 1.5 cup cooked 1.5 cup spinach 1 large sweet •Protein: 72g
protein, 10g fat). brown rice (7g and mixed salad potato (5g fiber, •Fiber: 15g
fiber, 68g carbs) (7g fiber, 10g 40g carbs). •Fats: 14g
carbs). •Carbs: 85g

Total:
•Protein: 200g
100 KG Total Calories: 3,100 kcal •Fiber: 48g
•Fats: 51g
•Carbs: 323g
TIME Breakfast:
BREAKFAST Oatmeal with 6 egg whites + 3 1 tablespoon 1 medium •Protein: 65g
3 cups oats whole eggs (55g chia seeds (5g banana (3g fiber, •Fiber: 19g
(24g fiber, 165g protein, 10g fat). fiber, 4g carbs, 27g carbs). •Fats: 13g
carbs). 3g fat). •Carbs: 190g

Lunch:
LUNCH 350g grilled 1.5 cups cooked 1 cup steamed 1 avocado (15g •Protein: 72g
chicken breast white rice (6g broccoli (5g fiber, fat, 6g fiber, 6g •Fiber: 14g
(65g protein, protein, 68g 6g carbs). carbs). •Fats: 24g
10gfat). carbs, 2g fiber). 1 teaspoon olive •Carbs: 76g
oil (4g fat).
Dinner:
•Protein: 72g
•Fiber: 15g
DINNER 350g salmon 1.5 cup cooked 1.5 cup spinach 1 large sweet
•Fats: 14g
(60g protein, 10g brown rice (5g and mixed salad potato (5g fiber,
•Carbs: 85g
fat) fiber, 45g carbs) (5g fiber, 10g 30g carbs).
carbs).
Total:
•Protein: 209g
•Fiber: 48g
110 KG Total Calories: 3,300 kcal •Fats: 51g
•Carbs: 351g
TIME Breakfast:
BREAKFAST Oatmeal with 3 6 egg whites + 3 1 tablespoon 1 medium •Protein: 70g
cups oats (24g whole eggs (55g chia seeds (5g banana (4g •Fiber: 24g
fiber, 162g carbs). protein, 10g fat). fiber, 4g carbs, fiber, 25g •Fats: 16g
3g fat). carbs). •Carbs: 190g

Lunch:
LUNCH 350g grilled 1.5 cups cooked 1 cup steamed avocado (15g •Protein: 79g
chicken breast white rice (6g broccoli (5g fiber, fat, 6g fiber, 6g •Fiber: 14g
(65g protein, 7g protein, 68g 6g carbs). carbs). •Fats: 40g
fat). carbs, 2g fiber). 1 teaspoon olive •Carbs: 88g
oil (4g fat).
Dinner:
• Protein: 72g
• Fiber: 15g
DINNER 350g salmon 1 cup cooked 1 cup spinach 1 medium sweet • Fats: 20g
(72g protein, 10g brown rice (5g and mixed salad potato (5g fiber, • Carbs: 105g
fat). fiber, 45g carbs) (5g fiber, 10g 30g carbs).
carbs). Total:
• Protein: 220g
• Fiber: 53g
120 KG Total Calories: 3,500 kcal • Fats: 54g
• Carbs: 351g