Lean BulkHigh ProteinSample

Lean Bulk · No Pork

Lean Bulk · High Protein

4 meals + 2 snacks, about 3,393 kcal. Eat to fuel hypertrophy — swap proteins freely, no pork.

This is a starting point. Estimate your maintenance and adjust.

The day

D1D2D3D4D5D6D7

Breakfast

Meal 1

674 kcal

447817

Turkey burger, or 4 whole eggs1 serving280

Feta, mozzarella, cream cheese, or buttersee plan110

Whole-wheat bread, or 1 bagel3 slices / 1 bagel210

Banana, or peanut butter1 / 16 g74

Snack

Meal 2

957 kcal

6211024

Banana1 medium105

Extra-virgin coconut oil1 tbsp120

Dry oatmeal40 g150

Whey protein1 scoop120

Natural almond or peanut butter40 g240

Sweetened almond milk300 ml90

Full-fat plain yogurt115 g132

Lunch

Meal 3

681 kcal

447817

Rice, potato, or pasta225–285 g260

Chicken, turkey, beef, or salmon170 g280

Extra-virgin olive or coconut oil1 tbsp120

Vegetables115–225 g21

Dinner

Meal 4

681 kcal

447817

Rice, potato, or pasta225–285 g260

Chicken, turkey, beef, or salmon170 g280

Extra-virgin olive or coconut oil1 tbsp120

Vegetables115–225 g21

Snack

Snack · Nuts

198 kcal

13235

Lightly salted or unsalted nuts35 g198

Supper

Snack · Pick One

200 kcal

13235

Bar, rice cake with peanut butter, yogurt bowl, or eggs and avocadopick 1200