3,500 Calorie Bulking Meal Plan (190g Protein)

For larger lifters or hard gainers who struggle to eat enough. Six meals so each plate stays manageable.

Calories

3500 kcal

Protein

190 g

Carbs

483 g

Fat

90 g

Meals

Diet

standard

All weights are cooked / prepared weight.

Breakfast · 771 kcal · 43 g protein

Food	Amount	kcal	P	C	F
Whey protein isolate · about ¾ scoop P 18 · C 1.1 · F 0.6	20 g	72	18	1.1	0.6
Granola · about ¾ cup P 8.9 · C 58.7 · F 8.9	80 g	336	8.9	58.7	8.9
Cashews, raw · about 1 oz P 3.6 · C 6 · F 8.8	20 g	111	3.6	6	8.8
Whole wheat bread · 3 slices P 12.4 · C 43 · F 3.5	100 g	252	12.4	43	3.5

Lunch 1 · 693 kcal · 37 g protein

Food	Amount	kcal	P	C	F
Turkey breast, cooked · about 2 oz P 17.9 · C 0 · F 1	60 g	81	17.9	0	1
Whole wheat pasta, cooked · 1¾ cups P 15.1 · C 78 · F 4.4	260 g	387	15.1	78	4.4
Broccoli, raw · 1½ cups P 3.9 · C 9.2 · F 0.6	140 g	48	3.9	9.2	0.6
Olive oil · 1½ tbsp P 0 · C 0 · F 20	20 g	177	0	0	20

Lunch 2 · 432 kcal · 23 g protein

Food	Amount	kcal	P	C	F
Cod, cooked · about 2 oz P 13.7 · C 0 · F 0.5	60 g	63	13.7	0	0.5
White rice, cooked · 1¾ cups P 7 · C 73.3 · F 0.8	260 g	338	7	73.3	0.8
Green beans, cooked · ¾ cup P 2 · C 7.2 · F 0	100 g	31	2	7.2	0

Snack · 554 kcal · 31 g protein

Food	Amount	kcal	P	C	F
Egg whites, cooked · 7 egg whites P 22.2 · C 1.5 · F 0	220 g	106	22.2	1.5	0
Banana · about 1½ bananas P 2.2 · C 46 · F 0.6	200 g	178	2.2	46	0.6
Apple · about 1 apple P 0.6 · C 28 · F 0.4	200 g	104	0.6	28	0.4
Cashews, raw · about 1 oz P 5.5 · C 9.1 · F 13.2	30 g	166	5.5	9.1	13.2

Dinner · 741 kcal · 44 g protein

Food	Amount	kcal	P	C	F
Chicken breast, cooked · about 4 oz P 35.2 · C 0 · F 3.7	115 g	173	35.2	0	3.7
Brown rice, cooked · 1¾ cups P 7.5 · C 74.8 · F 2.9	290 g	357	7.5	74.8	2.9
Peppers, bell, raw · 1½ medium peppers P 1.1 · C 7.9 · F 0	170 g	34	1.1	7.9	0
Olive oil · 1½ tbsp P 0 · C 0 · F 20	20 g	177	0	0	20

Post-Workout · 236 kcal · 14 g protein

Food	Amount	kcal	P	C	F
Egg whites, cooked · about 4 egg whites P 12.1 · C 0.8 · F 0	120 g	58	12.1	0.8	0
Banana · about 1½ bananas P 2.2 · C 46 · F 0.6	200 g	178	2.2	46	0.6

Day total: 3427 kcal · 191 g protein · 491 g carbs · 91 g fat (within 2.1% 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.

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