Fitness Nation Forum

Looking to add size without gaining excess fat? Here's a clean and balanced 3000-calorie meal plan that's perfect for beginners starting a bulk phase.

Goals: Lean muscle growth
Ideal For: Beginners with fast metabolism or underweight lifters

Sample Daily Meal Plan:

Meal 1 – Breakfast:
Oats + banana + peanut butter + 2 boiled eggs

Meal 2 – Snack:
Greek yogurt + almonds

Meal 3 – Lunch:
Grilled chicken breast + rice + veggies

Meal 4 – Pre-Workout:
Whole grain toast + boiled eggs + fruit

Meal 5 – Post-Workout:
Protein shake + banana

Meal 6 – Dinner:
Salmon + sweet potato + steamed broccoli

Meal 7 – Before Bed:
Cottage cheese + mixed seeds

Your Turn:
Do you follow a similar plan? Share your variations, ask for feedback, or post your macros!