14
2
Unsweetened rice milk
240 grams
113
1
22
2
Blueberry
140 grams
80
1
20
0
Banana
136 grams
121
1
31
0
Total
550
44
87
4
Lunch
Lettuce
30 grams
5
0
1
0
Skinless boneless chicken breast
300 grams
360
68
0
8
Beet
75 grams
32
1
7
0
Tomato
120 grams
22
1
6
0
Sweet pepper
160 grams
42
2
10
0
Black bean (canned, drained)
140 grams
127
8
23
0
Low-fat balsamic vinaigrette
30 grams
45
0
2
4
Total
633
80
49
12
Dinner
Sirloin, trimmed of visible fat
300 grams
462
64
0
21
Brussels sprout
200 grams
86
7
18
1
Asparagus
100 grams
20
2
4
0
Cauliflower
100 grams
25
2
5
0
Sweet potato
250 grams
215
4
50
0
1% cottage cheese
240
173
30
7
2
Total
109
84
24
Daily Total
2,642
270
269
55
Daily Target
2,640
264
264
59
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Lean Bulking Meal Plans
Lean Bulking Meal Plan for a 140-Pound Man
Meal
Food
Amount
Calories
Protein
Carbs
Fat
Breakfast
Egg white
100 grams
52
11
1
0
Whole wheat bread
45 grams
113
6
19
2
Jam
20 grams
56
0
14
0
Butter
5 grams
36
0
0
4
Total
257
17
34
6
Workout
Postworkout Shake
Plain nonfat Greek yogurt
170 grams
100
17
6
1
Unsweetened rice milk
240 grams
113
1
22
2
Blueberry
140 grams
80
1
20
0
Banana
272 grams
242
3
62
1
Total
535
2
2
110
4
Lunch
Roasted turkey breast
140 grams
178
38
0
3
Reduced-fat mayonnaise
15 grams
36
0
1
3
Mustard
10 grams
6
0
1
0
Whole wheat pita bread
64 grams
168
6
36
1
Reduced-fat provolone cheese
28 grams
77
7
1
5
Total
465
51
39
12
Snack
Apple
182 grams
95
0
25
0
Total
95
0
25
0
Dinner
Sirloin, trimmed of visible fat
200 grams
308
42
0
14
Brown rice
140 grams
507
11
107
4
70 to 85% dark chocolate
30 grams
179
2
14
13
Total
994
55
121
31
Daily Total
2,346
145
329
53
Daily Target
2,380
149
327
53
Lean Bulking Meal Plan for a 160-Pound Man
Meal
Food
Amount
Calories
Protein
Carbs
Fat
Breakfast
Egg white
150 grams
78
16
1
0
Whole wheat bread
45 grams
113
6
19
2
Jam
20 grams
56
0
14
0
Butter
5 grams
36
0
0
4
Peach (canned in light syrup)
120 grams
65
1
17
0
Total
348
23
51
6
Workout
Postworkout Shake
Plain nonfat Greek yogurt
240 grams
142
24
9
1
Unsweetened rice milk
240 grams
113
1
22
2
Blueberry
200 grams
114
1
29
1
Banana
272 grams
242
3
62
1
Total
611
29
122
5
Lunch
Roasted turkey breast
180 grams
229
49
0
4
Reduced-fat mayonnaise
15 grams
36
0
1
3
Mustard
10 grams
6
0
1
0
Whole wheat pita bread
64 grams
168
6
36
1
Reduced-fat provolone cheese
28 grams
77
7
1
5
Total
516
62
39
13
Snack
Apple
182 grams
95
0
25
0
Total
95
0
25
0
Dinner
Sirloin, trimmed of visible fat
200 grams
308
42
0
14
Olive oil
14 grams
124
0
0
14
Brown rice
165 grams
597
12
126
4
70 to 85% dark chocolate
20 grams
120
2
9
9
Total
1,149
56
135
41
Daily Total
2,719
170
372
65
Daily Target
2,720
170
374
60
Lean Bulking Meal Plan for a 180-Pound Man