BulkLab

7-Day Diet Plan for Hypertrophy

This 7-day meal plan is designed to support muscle growth by providing adequate calories and macronutrients.

Day 1

• Breakfast: 4 Egg Whites + 2 Whole Eggs, 1 cup Oatmeal with Berries
  Total Calories: 450 kcal | Protein: 30g | Carbs: 50g | Fats: 15g
• Snack: Greek Yogurt with Honey and Almonds
  Total Calories: 300 kcal | Protein: 15g | Carbs: 35g | Fats: 10g
• Lunch: Grilled Chicken Breast, Brown Rice, Steamed Broccoli
  Total Calories: 600 kcal | Protein: 45g | Carbs: 60g | Fats: 15g
• Snack: Protein Shake, Apple, Peanut Butter
  Total Calories: 400 kcal | Protein: 30g | Carbs: 40g | Fats: 10g
• Dinner: Baked Salmon, Quinoa, Mixed Vegetables
  Total Calories: 650 kcal | Protein: 40g | Carbs: 50g | Fats: 25g

Day 2

• Breakfast: Scrambled Eggs, Whole Wheat Toast, Avocado
  Total Calories: 500 kcal | Protein: 25g | Carbs: 40g | Fats: 25g
• Snack: Cottage Cheese, Mixed Nuts
  Total Calories: 250 kcal | Protein: 20g | Carbs: 10g | Fats: 15g
• Lunch: Turkey Sandwich on Whole Grain Bread, Spinach Salad
  Total Calories: 550 kcal | Protein: 35g | Carbs: 60g | Fats: 15g
• Snack: Protein Bar, Banana
  Total Calories: 350 kcal | Protein: 25g | Carbs: 45g | Fats: 10g
• Dinner: Grilled Steak, Sweet Potatoes, Asparagus
  Total Calories: 700 kcal | Protein: 45g | Carbs: 60g | Fats: 25g

Day 3

• Breakfast: Smoothie (Protein Powder, Banana, Almond Butter, Oats)
  Total Calories: 500 kcal | Protein: 30g | Carbs: 55g | Fats: 15g
• Snack: Hard-Boiled Eggs, Sliced Cucumbers
  Total Calories: 200 kcal | Protein: 15g | Carbs: 5g | Fats: 12g
• Lunch: Grilled Chicken Wrap, Hummus
  Total Calories: 550 kcal | Protein: 40g | Carbs: 45g | Fats: 15g
• Snack: Almonds, Apple
  Total Calories: 300 kcal | Protein: 8g | Carbs: 35g | Fats: 15g
• Dinner: Grilled Shrimp, Brown Rice, Green Beans
  Total Calories: 600 kcal | Protein: 45g | Carbs: 55g | Fats: 10g

Day 4

• Breakfast: Omelette with Spinach, Mushrooms, Cheese
  Total Calories: 450 kcal | Protein: 30g | Carbs: 15g | Fats: 25g
• Snack: Greek Yogurt with Blueberries
  Total Calories: 200 kcal | Protein: 15g | Carbs: 25g | Fats: 5g
• Lunch: Quinoa Salad with Chicken, Avocado, and Kale
  Total Calories: 600 kcal | Protein: 40g | Carbs: 55g | Fats: 20g
• Snack: Protein Shake, Mixed Berries
  Total Calories: 350 kcal | Protein: 30g | Carbs: 40g | Fats: 5g
• Dinner: Baked Cod, Sweet Potato, Steamed Vegetables
  Total Calories: 550 kcal | Protein: 40g | Carbs: 60g | Fats: 10g

Day 5

• Breakfast: Pancakes made with Oats, Protein Powder, Berries
  Total Calories: 500 kcal | Protein: 35g | Carbs: 60g | Fats: 10g
• Snack: Trail Mix (Nuts, Dried Fruits)
  Total Calories: 250 kcal | Protein: 8g | Carbs: 30g | Fats: 12g
• Lunch: Tuna Salad with Whole Grain Crackers
  Total Calories: 550 kcal | Protein: 40g | Carbs: 45g | Fats: 20g
• Snack: Hard-Boiled Eggs, Sliced Veggies
  Total Calories: 200 kcal | Protein: 15g | Carbs: 5g | Fats: 12g
• Dinner: Grilled Chicken, Roasted Potatoes, Brussels Sprouts
  Total Calories: 600 kcal | Protein: 45g | Carbs: 60g | Fats: 15g

Day 6

• Breakfast: Smoothie (Protein Powder, Spinach, Frozen Berries, Almond Milk)
  Total Calories: 400 kcal | Protein: 35g | Carbs: 40g | Fats: 8g
• Snack: Cottage Cheese, Pineapple
  Total Calories: 200 kcal | Protein: 15g | Carbs: 25g | Fats: 5g
• Lunch: Turkey Meatballs with Whole Wheat Pasta
  Total Calories: 600 kcal | Protein: 40g | Carbs: 65g | Fats: 15g
• Snack: Protein Bar, Apple
  Total Calories: 350 kcal | Protein: 25g | Carbs: 45g | Fats: 10g
• Dinner: Grilled Pork Chops, Brown Rice, Steamed Broccoli
  Total Calories: 650 kcal | Protein: 45g | Carbs: 60g | Fats: 20g

Day 7

• Breakfast: Scrambled Eggs, Turkey Bacon, Whole Wheat Toast
  Total Calories: 450 kcal | Protein: 35g | Carbs: 30g | Fats: 20g
• Snack: Protein Shake, Mixed Nuts
  Total Calories: 300 kcal | Protein: 30g | Carbs: 20g | Fats: 12g
• Lunch: Chicken Caesar Salad
  Total Calories: 500 kcal | Protein: 40g | Carbs: 30g | Fats: 20g
• Snack: Hummus with Carrot and Celery Sticks
  Total Calories: 250 kcal | Protein: 8g | Carbs: 20g | Fats: 15g
• Dinner: Grilled Fish Tacos with Cabbage Slaw
  Total Calories: 600 kcal | Protein: 40g | Carbs: 55g | Fats: 15g