3,000 Calorie Bulking Meal Plan (180g Protein)
A bodybuilding bulk for lifters who need a real surplus. Carb-heavy, five meals, realistic portions — no 800g of rice in one sitting.
All weights are cooked / prepared weight.
Breakfast · 592 kcal · 37 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Whey protein isolate · about ¾ scoop | 25 g | 90 | 22.5 | 1.4 | 0.8 |
| Granola · about ¾ cup | 80 g | 336 | 8.9 | 58.7 | 8.9 |
| Cashews, raw · about 1 oz | 30 g | 166 | 5.5 | 9.1 | 13.2 |
Lunch 1 · 735 kcal · 45 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Turkey breast, cooked · about 3 oz | 90 g | 122 | 26.9 | 0 | 1.5 |
| Whole wheat pasta, cooked · 2 cups | 270 g | 402 | 15.7 | 81 | 4.6 |
| Broccoli, raw · about 1 cup | 100 g | 34 | 2.8 | 6.6 | 0.4 |
| Olive oil · 1½ tbsp | 20 g | 177 | 0 | 0 | 20 |
Lunch 2 · 732 kcal · 44 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Cod, cooked · about 4 oz | 110 g | 116 | 25.1 | 0 | 1 |
| White rice, cooked · 1¾ cups | 260 g | 338 | 7 | 73.3 | 0.8 |
| Green beans, cooked · about ¾ cup | 80 g | 25 | 1.6 | 5.7 | 0 |
| Whole wheat pasta, cooked · 1¼ cups | 170 g | 253 | 9.9 | 51 | 2.9 |
Snack · 219 kcal · 11 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Egg whites, cooked · about 3 egg whites | 85 g | 41 | 8.6 | 0.6 | 0 |
| Banana · about 1½ bananas | 200 g | 178 | 2.2 | 46 | 0.6 |
Dinner · 686 kcal · 44 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Chicken breast, cooked · about 4 oz | 120 g | 181 | 36.7 | 0 | 3.8 |
| Brown rice, cooked · 1½ cups | 250 g | 308 | 6.5 | 64.5 | 2.5 |
| Peppers, bell, raw · about 1 medium pepper | 100 g | 20 | 0.7 | 4.7 | 0 |
| Olive oil · 1½ tbsp | 20 g | 177 | 0 | 0 | 20 |
Day total: 2964 kcal · 181 g protein · 403 g carbs · 81 g fat (within 1.2% of the calorie and protein targets).
How this plan was built
This day was generated by the same engine that builds BioMech member plans. Foods come from a curated list with USDA FoodData Central nutrition values, and every portion is solved so the day lands on its calorie, protein, carb and fat targets with realistic serving sizes. Read the full methodology.
A sample day is a starting point, not a prescription: your own calorie and protein needs depend on your size, body composition, activity and goal. The free calculator works those out for you.
The free generator calculates your targets and builds a day like this one — no account needed. Members get three rotating days, food swaps and weekly adjustments based on their check-ins.