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Kevin Curry

Bulk Up and Fuel Your Gains With The Best Meal Prep for Bulking

Meal Prep for Bulking

If you want to build muscle and get stronger, this bodybuilding meal prep guide is for you! It’s all about eating the right foods to help your muscles grow.

When you’re in the Bulk & Build phase of bodybuilding, it means you need to eat more calories than you burn. It’s like a balancing act. You want to give your body enough energy from carbohydrates to fuel your workouts and replenish what you’ve used up during exercise.

You might be eating more carbs than usual, but don’t worry! It’s part of the plan. It’s all about finding the right amount of carbs for your goals and your current body composition without going overboard.

Starting this meal prep journey might feel like an adventure. We know it takes some planning and organizing to get going with meal prep. But don’t worry, we’ve made it as simple as possible. 

I have to be honest with you, though. It might take a few tries to get the hang of bulking meal prep before you’ll be able to prepare your meals quickly and efficiently. Building your body takes time and practice. And learning the new skill of meal prep does as well. But if you stick with it and stay dedicated, you’ll become a pro at meal prepping like a true bodybuilding champion.

So get ready to learn and prepare yourself for an amazing journey. With bodybuilding meal prep, you’ll fuel your workouts, see progress in your muscles, and move closer to your goals. Let’s make every meal count on this incredible bulking adventure!

Crunching the Numbers of Bulking Meal Prep

Before starting your muscle-building journey, it’s important to check in with your doctor. Things like your body type and medical history can impact how you approach bulking. Once you’re all cleared by the doc, follow these steps to kickstart your plan for bulking:

  1. Identify calorie needs: Determine the number of calories you need daily using an online calculator. While you don’t have to obsessively count every calorie, having a rough estimate is important to guide your progress. Understanding your calorie needs is an important first step toward success.
  1. Calculate macros: Find the right macro balance for your body. Start with general recommendations like 35% carbs, 25% fats, and 40% proteins. Experiment over time to fine-tune the ratios that work best for you. Everyone’s body is unique, so adjust as needed.
  1. Eat smart: Plan your meals to meet your calorie and macro goals. You don’t have to become a math expert, though. Utilize helpful apps like My Fitness Pal to track your food intake effortlessly. Simply log your meals and snacks for a couple of weeks, and the app will provide insights into your calories and macronutrients. It takes the guesswork out of the equation.

Consult, calculate, consume—unlock your muscle-building potential with these essential steps. Remember to stay consistent, listen to your body, and make adjustments along the way. Your journey to a stronger and more muscular physique starts now!

Check out our guide for calculating macros for bulking.

Clean Bulk vs Dirty Bulk Meal Prep

easy bulking meals

Now that you have your daily calorie target, there are two primary approaches that can help you achieve your bulking goals: clean bulking and dirty bulking. Let’s take a look at these two diets.

Clean Bulking

Clean bulking takes a moderate approach to calorie intake, making healthier food choices along the way. It’s all about fueling your body with nutrient-dense foods that support muscle development. With clean bulk eating, you’re not just building muscles; you’re nourishing your body from within.

Dirty Bulking

This approach involves consuming a surplus of calories, often from high-calorie and sometimes less nutritious foods like junk food. The idea is to supercharge your calorie intake, promoting rapid weight gain and muscle mass growth. It might sound enticing, but keep in mind that the focus here is less on the quality of your food choices and more on packing on pounds quickly.

Now, the big question: Which approach to choose for your Meal Prep Bulk?

Well, that depends on your goals and personal preferences. If you’re looking for lightning-fast weight gain and don’t mind the possibility of some extra body fat, dirty bulking might be an exciting option for you. It can deliver rapid muscle growth, but keep in mind that there might be a trade-off in terms of overall health.

On the other hand, if you value a more balanced and sustainable approach, clean eating is your ticket to success. By focusing on healthier food choices and a controlled calorie surplus, you can achieve steady muscle growth while keeping fat gain in check. It’s all about finding the sweet spot where you can make progress while maintaining healthy eating.

In this thrilling journey of muscle-building, consistency, dedication, and overall well-being are your best companions. Keep pushing forward, stay committed to your goals, and celebrate every milestone along the way. With the right mindset and a well-planned approach, you’ll achieve the results you desire.

Easy Meal Prep for Bulking

So where does meal prep fit into this bulking journey? It’s a game-changer that will not only save you time and effort but also catapult your muscle gains into overdrive. Meal prep is the secret weapon of successful fitness enthusiasts worldwide. It’s the tried-and-true strategy that fuels their insane muscle gains and transforms their bodies into masterpieces of pure muscle. And now, it’s your turn to harness this powerhouse technique!

So, why is meal prep the holy grail of bulking up? It’s simple, really. While it is your choice whether you follow a clean bulking vs dirty bulking diet, we’re in the clean bulking camp. 😉 And by prepping your meals in advance, you seize control of your nutrition. No more winging it or settling for subpar fuel. With meal prep, you’re setting yourself up for monumental muscle growth and progress.

Here are the simple steps to get you started with meal prep:

Step 1: Create a Menu

Design a menu that makes your taste buds do a happy dance. Plan out your meals for the entire week, and don’t forget to throw in some muscle-reviving post-workout snacks. We’re talking about food that makes your muscles shout, “Hell, yeah!”

Step 2: Get the Food

Hit the store like a beast on a mission. Hunt down the freshest ingredients, those that pack the biggest punch of muscle-building goodness. This is where you stock up on the fuel that will take your gains to the next level.

Step 3: Cook

Follow those prep recipes for muscle, infusing each dish with your dedication to becoming an unstoppable muscle machine. 

Step 4: Get it in the Fridge

Grab a storage container and divide your meals. Each meal prep container is packed with the nutrients you need to demolish your workouts and conquer your goals. This is where you show the world that you mean business!

With your fridge or freezer now stacked with an arsenal of prepped meals, you’re ready to face any challenge that comes your way. No more second-guessing or making excuses. Your prepped meals are your secret weapon, the fuel that will drive you to beastly muscle gains and epic victories.

Meal Prep Plan for Bulking Day by Day

So this menu will help satisfy your taste buds and supercharge your gains without compromising on nutrition. Mix and match your favorite ideas for muscle gain to simplify your cooking without compromising on your nutrition.

Day 1:

Breakfast: Spinach and mushroom omelet with whole wheat toast

Mid-morning snack: Greek yogurt with a handful of almonds

Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and vinaigrette

Afternoon snack: Apple slices with peanut butter

Dinner: Baked salmon with quinoa and roasted asparagus

Evening snack: Cottage cheese with fresh berries and a drizzle of honey

Day 2:

Breakfast: Protein pancakes with blueberries

Mid-morning snack: Hard-boiled eggs with baby carrots

Lunch: Turkey wrap with whole wheat tortilla, lettuce, tomatoes, and avocado

Afternoon snack: Protein smoothie with banana and spinach

Dinner: Grilled flank steak with sweet potato mash and steamed broccoli

Evening snack: Greek yogurt parfait with granola and mixed berries

Day 3:

Breakfast: Overnight oats with chia seeds and mixed berries

Mid-morning snack: Rice cakes with hummus

Lunch: Quinoa salad with grilled shrimp, bell pepper, and feta cheese

Afternoon snack: Protein bar and mixed nuts

Dinner: Lean ground beef stir-fry with brown rice and snap peas

Evening snack: Chocolate protein shakes with almond butter

Day 4:

Breakfast: Veggie scramble with tofu and whole wheat toast

Mid-morning snack: Cottage cheese with pineapple chunks

Lunch: Grilled chicken breast with quinoa and steamed broccoli

Afternoon snack: Rice crackers with guacamole

Dinner: Baked cod with sweet potato fries and roasted Brussels sprouts

Evening snack: Greek yogurt with dark chocolate chips and walnuts

Day 5:

Breakfast: Protein smoothie bowl with banana, spinach, and toppings of choice

Mid-morning snack: Protein shake with almond milk and a handful of cashews

Lunch: Turkey meatballs with whole wheat pasta and marinara sauce

Afternoon snack: Veggie sticks with hummus

Dinner: Grilled chicken skewers with quinoa tabouleh and grilled zucchini

Evening snack: Rice cakes with peanut butter and sliced strawberries

Day 6:

Breakfast: Avocado toast with poached eggs and sliced tomatoes

Mid-morning snack: Greek yogurt with granola and raspberries

Lunch: Tuna salad lettuce wraps with cucumber and carrot sticks

Afternoon snack: Protein smoothie with mango and coconut milk

Dinner: Baked turkey breast with roasted sweet potatoes and steamed green beans

Evening snack: Protein pudding with berries and shredded coconut

Day 7:

Breakfast: Protein waffles with mixed berries and a drizzle of maple syrup

Mid-morning snack: Hard-boiled eggs with cherry tomatoes

Lunch: Grilled shrimp with brown rice and stir-fried veggies

Afternoon snack: Greek yogurt with cinnamon and sliced almonds

Dinner: Baked chicken thighs with quinoa salad and roasted cauliflower

Evening snack: Cottage cheese with sliced peaches and a sprinkle of cinnamon

Meal prep batches of hard-boiled eggs, quinoa, protein waffles or pancakes, chicken, and sweet potatoes to save you time throughout the week. Or if repeating meals doesn’t bore you, make a large batch of your favorite meal prep meals to eat several times throughout the week. Check out the bulking meal prep ideas below to get you started.

Remember to adjust portion sizes and ingredients based on your individual calorie and macronutrient needs. This weekly bulking meal plan provides a variety of nutrient-dense foods to support your muscle-building goals. Feel free to mix and match meals and healthy snacks to keep your taste buds excited throughout the week.

Meal Prep Ideas for Bulking

From protein-packed powerhouses to carb-loaded creations, these recipes will get you started with meal prep and have you conquering the kitchen like a true bulking champion. So grab your apron, sharpen those knives, and let’s get your taste buds satisfied and your muscles primed for growth. 

bulking meal prep

Chun-Li Lightning Kick Sweet Red Pre-Workout Smoothie

Sweet Potato Brownies

Creamy Vanilla Bean Protein Smoothie Bowl

Blackberry BBQ Salmon Meal Prep

Muscle E. Honda Torpedo Green Smoothie

Post-workout Pizza

Spicy Chipotle Chicken

Muscle Cakes! Red Potato & Tuna Patties

Nighttime Protein Smoothie For Bedtime & Sleep

Lemon Ginger Chicken & Asparagus Stir-fry

Gluten-Free Vegan Chocolate Brownie Waffles

Pineapple Chicken Fried Rice With Turmeric

4 Ingredient Frozen Fruit Sorbet

10-minute Protein Brown Rice Crispies Treats

High-Protein Breakfast Casserole

Superfood Raw Energy Bars with Cacao

Muscle E. Honda Torpedo Green Smoothie

Chili Stuffed Sweet Potato

Sea Bass Recovery Burger With Chips

For more recipes, check out the Fit Men Cook blog.


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!


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