Skip to main content

Bulking Meal Plan

bulking-meal-plan.jpg

This 7-day meal plan demonstrates a typical diet to support your summer bulk. This plan has been devised with daily foods and MaxiNutrition product recommendations to support your goal.

MONDAY (Training Day)

Meal 1: Breakfast

Bran flakes (30g) with semi-skimmed milk and a Cyclone shake

Meal 2: Mid-Morning Snack

Wholemeal pitta with tuna (160g) and tomato and an apple

Meal 3: Lunch

Feta cheese (50g) salad with a light balsamic vinegar (2 tbl spoon) and a banana

Meal 4: Mid-Afternoon Snack

Cottage cheese (100g) on multigrain crisp breads (x3) and a banana

Meal 5: Immediately After Exercise

Maximuscle Cyclone shake

Meal 6: Evening Meal

Low fat turkey (150g) bolognese with wholemeal pasta (50g) and a fruit cocktail (200g)

Meal 7: Evening Snack

Fat free natural yoghurt (150g) with a 1/2 serving of Promax (21g)

TUESDAY (Training Day)

Meal 1: Breakfast

Porridge (30g) with honey (1 tbl spoon) and semi-skimmed milk with a banana

Meal 2: Mid-Morning Snack

Reduced fat peanut butter (30g) on multigrain crisp breads (x2) and a Cyclone shake

Meal 3: Lunch

Chicken (100g) salad with light mayonnaise (2 tbl spoon) in a wholemeal wrap with an apple

Meal 4: Mid-Afternoon Snack

Large handful of mixed nuts, raisins and sultanas (40g) and a banana

Meal 5: Immediately After Exercise

Maximuscle Cyclone shake

Meal 6: Evening Meal

Haddock fillet (100g) with mixed vegetables (160g) and new potatoes (150g) and a fruit cocktail (200g)

Meal 7: Evening Snack

Fat free natural yoghurt (150g) with pecan nuts (20g)

WEDNESDAY (Rest Day)

Meal 1: Breakfast

2 slices of wholemeal toast and a Cyclone shake

Meal 2: Mid-Morning Snack

Maximuscle Promax bar and a banana

Meal 3: Lunch

Bean (100g cannellini beans) and salmon (100g) salad with avocado (80g) and an apple

Meal 4: Mid-Afternoon Snack

Maximuscle Cyclone shake

Meal 5: Immediately After Exercise

None

Meal 6: Evening Meal

Chicken (100g) stir fry with vegetables (160g), egg noodles (100g) with a sweet chilli sauce (60g)

Meal 7: Evening Snack

Fat free natural yoghurt (150g) with mixed berries (50g)

THURSDAY (Training Day)

Meal 1: Breakfast

Porridge (30g) with honey (1 tbl spoon) and semi-skimmed milk and a Cyclone shake

Meal 2: Mid-Morning Snack

Reduced fat peanut butter (30g) on multigrain crisp breads (x2) and a banana

Meal 3: Lunch

Chicken (100g) salad with light mayonnaise (2 tbl spoon) in a wholemeal wrap with an apple

Meal 4: Mid-Afternoon Snack

Large handful of mixed nuts, raisins and sultanas (40g) and an orange

Meal 5: Immediately After Exercise

Maximuscle Cyclone shake

Meal 6: Evening Meal

Chilli con carne (400g) with mixed vegetables (100g) and brown rice (125g)

Meal 7: Evening Snack

Glass of semi-skimmed milk (240ml)

FRIDAY (Training Day)

Meal 1: Breakfast

Bran flakes (30g) with semi-skimmed milk and a banana with a Cyclone shake

Meal 2: Mid-Morning Snack

Banana and coconut smoothie [1 banana, semi-skimmed milk (250ml), low fat yoghurt (100g) and coconut oil (1 tsp)

Meal 3: Lunch

Tuna (160g) salad in a wholemeal pitta with an apple

Meal 4: Mid-Afternoon Snack

Reduced fat peanut butter (30g) on multigrain crisp breads (x2)

Meal 5: Immediately After Exercise

As an alternative to a Cyclone shake, consider Promax and a Creatamax Capsule

Meal 6: Evening Meal

Chicken (100g) stir fry with vegetables (160g), egg noodles (100g) with a sweet and sour sauce (60g) and a low fat rice pudding (150g)

Meal 7: Evening Snack

Fat free natural yoghurt (150g) with pecan nuts (20g)

SATURDAY (Training Day)

Meal 1: Breakfast

Porridge (30g) with honey (1 tbl spoon) and semi-skimmed milk and a Cyclone shake

Meal 2: Mid-Morning Snack

Satay chicken (100g) in a wholemeal pitta with salad and an apple

Meal 3: Lunch

Quinoa (125g) nicoise with tuna (160g) and green beans

Meal 4: Mid-Afternoon Snack

Reduced fat peanut butter (30g) on multigrain crisp breads (x2) with a banana

Meal 5: Immediately After Exercise

Maximuscle Cyclone shake

Meal 6: Evening Meal

Salmon steak (100g) with mixed vegetables (160g) and sweet potatoes (200g) and a fruit cocktail (200g)

Meal 7: Evening Snack

Fat free natural yoghurt (150g) with a half serving of Promax (21g)

SUNDAY (Rest Day)

Meal 1: Breakfast

Scrambled eggs (x2) on wholemeal toast (x2)

Meal 2: Mid-Morning Snack

Cyclone shake and a banana

Meal 3: Lunch

Chicken (100g) salad with light mayonnaise (2 tbl spoon) in a wholemeal wrap with an apple

Meal 4: Mid-Afternoon Snack

As an alternative to a Cyclone shake, consider Promax and a Creatamax Capsule

Meal 5: Immediately After Exercise

None

Meal 6: Evening Meal

Sirloin steak (200g) with mushrooms (70g) and sweet potato (200g) and low-fat rice pudding (150g)

Meal 7: Evening Snack

Fat free natural yoghurt (150g) with mixed berries (50g)

Author: Wole Adesemoye


Back to Article List

Latest Posts