2800 kcal · 2800 calorie meal plan
Bulk target for larger or highly active adults.
Calories
2800
Protein
220g
Carbs
320g
Fat
92g
Best for
Adult men 190-220 lbs in bulk. Athletes in heavy training blocks.
Sample day
Breakfast
Oatmeal + 4 eggs + fruit
720 kcal
42g protein
Mid-morning
PB banana smoothie420 kcal
32g protein
700 kcal
50g protein
Snack
Greek yogurt + almonds + honey
360 kcal
28g protein
Dinner
Coconut chicken curry580 kcal
38g protein
Sample day total2780 kcal · 190g protein
Higher calorie bulk — track weekly weight; should gain ~0.5-0.75 lb/week.
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