Вы находитесь на странице: 1из 6

Time to Grow 3,500 Calorie Bulking Meal Plan

Want to gain weight but having trouble? Check out the great bulking meal plan below!
Its simple, detailed, and easy to follow to help you gain weight and add lean muscle.
This meal plan provides 3,500 calories a day, for 5 days.

Grocery List
Potatoes (5 lbs.) - $1.99
Old Fashioned Oats - $3.39
Simple Truth Organic Peanut Butter - $3.99
Welchs Natural Grape Jelly (No High Fructose Corn Syrup) - $2.49
Blue Diamond Almonds - $9.99
Boneless Skinless Chicken Breasts (6 lbs.) - $12.32
90% Lean 10% Fat Ground Sirlion (1 lb.) - $4.79
93% Lean 7% Fat Ground Turkey (1 lb.) - $4.19
Fairlife Reduced Fat Milk (2%) - $3.99
5 Greek Yogurts (Plain) - $4.00
Lowfat Cottage Cheese - $2.99
12 Medium Eggs - $2.59
Aunt Millies 97% Fat Free Multi Whole Grain Wheat Bread - $2.39
2 Packages Barilla Protein Angel Hair Pasta - $4.94
Barilla Tomato & Basil Pasta Sauce - $2.59
5 Broccoli Crowns (3.5 lbs.) - $4.49
Frozen Blueberries (2.5 lbs.) - $8.99
Frozen Sliced Peaches (3 lbs.) - $6.99
Cherry Pop Tart - $1.99
Water (Gallon) - $0.97

Grand Total $90.07

The items italicized at the beginning of the grocery list will last for 2 weeks of prepping
and the following items will last for more than 3 weeks: Grape Jelly, Oats, Almonds, and
Peanut Butter.
Cooking Utensils Required
Cooking Pans
Cooking Pots
Food Scale
Strainer
Cutting Board
Knife Set
Measuring Cup Set
Tupperware

Cooking Directions
Potatoes
1. Preheat oven to 425 degrees F.
2. Rinse potatoes.
3. With a knife cut potatoes into slices.
4. Place potatoes in medium size mixing bowl.
5. Add a few splashes of extra virgin olive oil.
6. Sprinkle with salt and pepper (add desired amount).
7. Place potatoes in glass baking dish.
8. Place in the oven for 45 minutes or until soft.
Chicken Breasts
1. Preheat grill to 400 450 degrees F.
2. Rinse chicken.
3. With a knife or kitchen scissors trim excess fat from chicken.
4. Place chicken in large mixing bowl.
5. Add a few splashes of extra virgin olive oil.
6. Add desired seasoning (optional).
7. Place on grill for 7 10 minutes.

Tip - Insert an instant-read thermometer in the middle of the breastyou know


the chicken is done when it hits 160F. Or cook until there is no pink visible when
cut open, should be white.

Chicken Sausage Links


1. Preheat grill to 400 450 degrees F.
2. Place chicken sausage links in a small mixing bowl.
3. Add a few splashes of extra virgin olive oil.
4. Place on grill for 7 10 minutes.
Tip - Cook until there is no pink visible when cut open, should be white.

Half and Half Turkey Spaghetti


1. In a cooking pan add a splash of extra virgin olive oil.
2. Add lean ground beef and lean ground turkey.
3. Add desired seasoning (optional).
4. Cook meat until its all browned.
5. In a strainer, drain the grease from the meat.
6. In a sauce pan add the cooked lean meat.
7. Add entire jar of Barilla pasta sauce.
8. Cook on medium-low heat for 5 until sauce begins to simmer.
9. In a medium cooking pot add water till there is only an inch at the top.
10. Cook on high until the water is boiling.
11. Once the water is boiling add Barilla angel hair pasta.
12. Boil pasta for 7 minutes.
13. Drain pasta in a strainer.
Eggs
1. Place eggs in cooking pot.
2. Fill with water until eggs are fully submerged (should be at least an inch of
water covering the eggs).
3. Cook on medium high until boiling.
4. Once boiling, turn to low and cook for an additional 15 minutes.
5. Dump the hot water.
6. Add cold water and ice cubes to chill.
7. Wait 10 minutes and peel.
Broccoli
1. Rinse broccoli.
2. With a knife, cut off the stem.
3. You can then break off broccoli pieces or cut them off.
4. Place broccoli in large cooking pot.
5. Fill cooking pot with water until fully submerged.
6. Cook on high heat until water begins to boil.
7. Turn off stove and let broccoli cook for an additional 5 minutes.
8. Drain broccoli.

Ready To Package!
Now that you have all the food cooked lets package it up!
Meal One (5 Containers)
4 oz. Chicken Sausage Link
6 oz. Potato Wedges
Cup Broccoli
Meal Two (5 Containers)
8 oz. Chicken
Cup Broccoli
Meal Three (5 Containers)
3 oz. 90/10 Ground Sirloin
3 oz. 93/7 Ground Turkey
10 oz. Angel Hair Pasta
Cup Barilla Pasta Sauce
Cup Broccoli

Daily Intake
Protein = P
Carbohydrates = C
Fats = F

Breakfast Shake: 7:30 8:00am (240 Calories P-37g/C-9g/F-6g)

1 Cup Fairlife Reduced Fat Milk


1 Scoop Gold Standard 100% Whey

Breakfast 1: 8:30 9:00am (342 Calories P-18g/C-49g/F-9g)

Cup Oats
Cup Blueberries
1 Medium Egg
1 Medium Egg White

Breakfast 2: 10:00pm 10:30pm (336 Calories P-20g/C-49g/F-7g)

4 oz. Chicken Sausage Link


6 oz. Potato Wedges
Cup Broccoli
1 tbsp. Ketchup

Lunch 1: 12:00 12:30pm (285 Calories P-57g/C-6g/F-5g)


8 oz. Chicken
Cup Broccoli

Lunch 2: 2:00 2:30pm (705 Calories P-36g/C-78g/F-34g)

2 Slices Whole Wheat Bread


2 tbsp. Organic Peanut Butter
1 tbsp. Grape Jelly
24 Almonds
1 Plain Greek Yogurt (6 oz.)
1 Cup Frozen Peaches

Pre Workout Meal: 4:00pm 4:30pm (265 Calories P-8g/C-49g/F-5g)

Cup Oats
Cup Frozen Blueberries

Pre Workout Shake: 5:00pm (190 Calories P-24g/C-21g/F-1g)

1 Scoop Gold Standard 100% Whey


2 tbsp. Dextrose

Post Workout Shake: 7:00pm 7:30pm (190 Calories P-24g/C-21g/F-1g)

1 Scoop Gold Standard 100% Whey


2 tbsp. Dextrose

Post Workout Meal: 8:00pm (858 Calories P-60g/C-104g/F-27g)

3 oz. 90/10 Ground Sirloin


3 oz. 93/7 Ground Turkey
Cup Barilla Tomato & Basil Sauce
10 oz. Cooked Angel Hair Pasta
Cup Broccoli
tbsp. Extra Virgin Olive Oil

Snack: 10:00 10:30pm (165 Calories P-30g/C-6g/F-2g)

1 Scoop Gold Standard 100% Casein


Cup Lowfat Cottage Cheese
Total Calories: 3,576

Protein (g): 314


Carbs (g): 392
Fat (g): 97

Похожие интересы