{"id":80493,"date":"2025-08-07T22:00:33","date_gmt":"2025-08-07T22:00:33","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=80493"},"modified":"2025-08-09T13:57:14","modified_gmt":"2025-08-09T13:57:14","slug":"bulking-meal-prep-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/","title":{"rendered":"Bulking Meal Prep Plan: Tips for a Healthy and Effective Plan"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#What_Is_an_Efficient_7-Day_Bulking_Meal_Plan\" >What Is an Efficient 7-Day Bulking Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#What_Should_You_Eat_for_Bulking\" >What Should You Eat for Bulking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#Is_Meal_Prepping_Good_for_Bulking\" >Is Meal Prepping Good for Bulking?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#Better_Calorie_and_Macronutrient_Control\" >Better Calorie and Macronutrient Control<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#Saves_Time\" >Saves Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#Reduced_Temptation\" >Reduced Temptation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#Its_Cost-Effective\" >It\u2019s Cost-Effective<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#How_to_Make_a_Time-Efficient_Bulking_Meal_Prep_Plan\" >How to Make a Time-Efficient Bulking Meal Prep Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#Is_4_Meals_a_Day_Enough_for_Bulking\" >Is 4 Meals a Day Enough for Bulking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#Does_Meal_Prepping_Help_You_Gain_Weight\" >Does Meal Prepping Help You Gain Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#Can_I_Eat_Junk_Food_While_Bulking\" >Can I Eat Junk Food While Bulking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#Is_rice_good_for_bulking\" >Is rice good for bulking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#Is_a_20-week_bulk_too_long\" >Is a 20-week bulk too long?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#Should_I_do_cardio_while_bulking\" >Should I do cardio while bulking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#Are_eggs_good_for_bulking\" >Are eggs good for bulking?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Bulking is a phase in a bodybuilder\u2019s, athlete\u2019s, or recreational exerciser&#8217;s fitness cycle where they eat more and strength train with heavier weights in a bid to gain more muscle mass. As diet plays a significant role in the success of the bulking phase, ensuring you consume the right foods is essential.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bulking_Meal_Prep_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cutting-Meal-Plan01-ezgif.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this, many people choose to meal prep for bulking, which reduces the stress of what to eat, calorie counting, and ensures that they always have food available to help fuel their workouts and muscle hypertrophy. But how do you come up with the optimal bulking meal prep plan?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on for some of the best tips to help you create the best 7-day bulk meal plan for you and your goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Efficient_7-Day_Bulking_Meal_Plan\"><\/span><b>What Is an Efficient 7-Day Bulking Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An efficient 7-day bulking meal plan is one that provides you with all the nutrients and calories that your body needs to fuel your workouts and feed your muscles for increased muscle mass and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some key points to help you make an efficient 7-day bulking meal prep plan include:<\/span><\/p>\n<ul>\n<li><b>Your Calorie Intake<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to recommendations by scientific researchers, you should consume 10% to 20% more calories than normal. For novice and intermediate bodybuilders, this increase in calorie intake should be enough to help you achieve a weight gain of 0.25-0.5% of bodyweight per week (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6680710\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bulking_Meal_Prep_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75739\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-1-1024x640.png\" alt=\"bulking meal prep plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Your Protein Intake<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As previously mentioned, the bulking phase is a period to grow your muscle mass and strength. Protein is the building block of muscle, and therefore, this goal cannot be achieved without ample protein. It is often recommended that you opt for a high-protein diet and increase your consumption of this macronutrient to 1.6-2.2 g of protein per kg of body weight per day (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6680710\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, some research has suggested that more than around 1.5 g of protein per kg of body weight is not additionally beneficial. You may need to experiment to find the amount that works best for you, but don\u2019t waste your money by overshooting it (<\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-022-00508-w\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t know how to make high-protein foods? Our article on\u00a0<\/span><a href=\"https:\/\/betterme.world\/articles\/easy-high-protein-meal-prep-ideas\/\"><b>high-protein <\/b><\/a><a href=\"https:\/\/betterme.world\/articles\/easy-high-protein-meal-prep-ideas\/\"><b>meal prep ideas<\/b><\/a><span>\u00a0can give you useful tips on how to go about this.<\/span><\/p>\n<ul>\n<li><b>Complex Carbohydrates<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most bulking meal prep recipes pay attention to protein and tend to forget about carbohydrates, which are just as important for an efficient bulking meal prep plan. As previously mentioned, bulking requires intense exercise. Carbohydrates are the fuel behind such a workout routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you consume carbohydrates, your body turns them into glucose, which is used directly to fuel your everyday bodily functions and activities or stored as glycogen in the muscle and liver for later use, e.g. a workout session (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4727532\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5794245\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Without enough carbs in your meal prep for muscle gain, you won\u2019t have enough glucose and glycogen to help you lift as heavy as you need to during the workout session. To prevent this, it\u2019s recommended that you consume 3-5 g of healthy complex carbs per kg of body weight per day (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6680710\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bulking_Meal_Prep_Plan\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<ul>\n<li><b>Healthy Fats<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Healthy fats are essential for a good bulking meal plan. The recommended intake is 0.5-1.5 g per kg of bodyweight per day (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6680710\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), and the best sources include avocados, olive oil, nuts and seeds, eggs, and fatty fish.<\/span><\/p>\n<ul>\n<li><b>Meal Frequency<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As you\u2019re consuming more calories than normal, it can be difficult to fit all your caloric needs into the standard 3 meals a day. To help evenly distribute all the calories you need to consume daily, you can eat up to 6 times a day instead of the usual 3 times. Do whatever works best with your lifestyle and routine.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/meal-plan-for-bulk\/\">Meal Plan for Bulk: Macro Split, Meal Timing, and All You Need to Know<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_You_Eat_for_Bulking\"><\/span><b>What Should You Eat for Bulking?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following table shows a variety of some of the <a href=\"https:\/\/betterme.world\/articles\/best-bulking-foods\/\">best bulking foods<\/a> that should be in your fridge\/pantry to help you meal prep and plan effectively:<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<p><span style=\"font-weight: 400;\">Points to note:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always buy fruits and vegetables that are in season. This will help you save money, particularly if you\u2019re on a budget. Frozen fruits and vegetables are also a great option.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019re doing vegetarian bulking, avoid all the animal-based proteins and fats that aren\u2019t allowed under your type of vegetarianism (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10459486\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Vegans should avoid all animal proteins and fats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Ovo-lacto-vegetarians should avoid meat, fish, and their respective byproducts from their diets, but still eat milk and eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Pescatarians can consume fish<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Meal_Prepping_Good_for_Bulking\"><\/span><b>Is Meal Prepping Good for Bulking?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, meal prepping is a great and effective plan for bulking. Here\u2019s why:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Better_Calorie_and_Macronutrient_Control\"><\/span><b>Better Calorie and Macronutrient Control<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you meal prep with your calorie intake in mind, you\u2019re able to plan out all meals in advance to help you hit your macros and required daily calorie intake. This ensures that you\u2019re eating in the required surplus and also removes the hassle of always counting your calorie intake at every meal.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Saves_Time\"><\/span><b>Saves Time<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Meal prepping takes time, often hours, on the day that you have to batch cook your meals. However, this saves you time down the line when all you have to do is reheat a meal before going back to doing other things that require your attention.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bulking_Meal_Prep_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75740\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2-1024x640.png\" alt=\"bulking meal prep plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Temptation\"><\/span><b>Reduced Temptation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We\u2019re all human and often crave junk foods. The temptation to order\/turn to junk food is even higher when we\u2019re hungry and don\u2019t have readily available food to eat. Having healthy foods readily available will help you stick to a healthy bulk plan, which will save you effort when it comes to the cutting phase of your fitness cycle.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Its_Cost-Effective\"><\/span><b>It\u2019s Cost-Effective<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Eating out\/ordering in can get rather expensive over time, and when you\u2019re trying to follow a 7-day clean bulk meal plan, the cost can be crippling (healthy foods are always more expensive than junk foods).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Meal prepping and buying your pantry foods in bulk can help you save some money in the long term. Meal prepping ensures that you don\u2019t overspend at restaurants or through delivery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, bulk buying can have a higher initial cost, but the per-unit cost can be less expensive over time. It also reduces your number of visits to the store, which can prevent impulse buying, and if you have to drive or take public transport, it saves on gas money or bus fare. <span data-sheets-root=\"1\">Our previous post goes into great detail about <a href=\"https:\/\/betterme.world\/articles\/meal-prep-for-muscle-gain\/\">meal prep for muscle gain<\/a>.<\/span><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Make_a_Time-Efficient_Bulking_Meal_Prep_Plan\"><\/span><b>How to Make a Time-Efficient Bulking Meal Prep Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shop a day or two before you have to cook<\/b><span style=\"font-weight: 400;\"> &#8211; Doing both on the same day is time-consuming and very tiring.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Batch cook<\/b><span style=\"font-weight: 400;\"> &#8211; Pick one or two days a week where you make all the meals or prep all the ingredients that you\u2019ll need for all the meals for that week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Make simple, repeatable meals that you enjoy<\/b><span style=\"font-weight: 400;\"> &#8211; People often fall off their meal prep plans because they get bored with eating the same 1 or 2 meals throughout the week. Making 3 to 4 meals can help prevent this since you have more variety.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose simple but quick cooking methods <\/b><span style=\"font-weight: 400;\">&#8211; Options such as oven baking or using an Instant Pot can help save time and effort as compared to cooking everything on the stovetop.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pre-portion your meals in containers<\/b><span style=\"font-weight: 400;\"> &#8211; This makes it easier to simply take out the meal, reheat it, and go.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Clean as you go<\/b><span style=\"font-weight: 400;\"> &#8211; There\u2019s nothing worse than finishing cooking, then turning to see a sink full of dishes. Cleaning as you go ensures you complete your tasks all at once, giving you time to rest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep things simple<\/b><span style=\"font-weight: 400;\"> &#8211; Don\u2019t overcomplicate your meals. Keep them simple and use spices and herbs to help enhance the flavour.<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bulking_Meal_Prep_Plan\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_4_Meals_a_Day_Enough_for_Bulking\"><\/span><b>Is 4 Meals a Day Enough for Bulking?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It can be. Experts recommend consuming all your bulking calories in 3 to 6 meals a day (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6680710\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). If you can fit all your calories in 4 meals, and it works well for you, then you can stick to that.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/50-grams-of-carbs-per-day-meal-plan\/\">50 Grams Of Carbs Per Day Meal Plan: What Will It Do To Your Body?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Meal_Prepping_Help_You_Gain_Weight\"><\/span><b>Does Meal Prepping Help You Gain Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Meal prepping can help you in your goals to gain, lose, or maintain your weight. What matters most is the amount of calories you consume in your meal-prepped meals. If you\u2019re eating in a calorie surplus through the meal prep, then you\u2019ll likely gain weight. If the total intake of the daily meal prep is in a calorie deficit, then you should end up losing weight.<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Eat_Junk_Food_While_Bulking\"><\/span><b>Can I Eat Junk Food While Bulking?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can, but it isn\u2019t recommended. Eating a lot of junk food while bulking is known as \u2018dirty\u2019 bulking and is preferred by some as it helps them reach the desired weight faster than if they were doing clean bulking, i.e. opting for healthy and nutritious foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, an unfortunate side of dirty bulking is the increased fat in the body. Bulking generally comes with an increased risk of gaining body fat since you\u2019re eating in a calorie surplus. So-called \u201cclean\u201d or healthy bulking helps reduce this risk as the foods you focus on are high in lean protein, fiber, and other important nutrients, which helps you meet all your nutritional needs without gaining excess fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dirty bulking involves consuming junk foods, which, while delicious, lack the necessary nutrients to fuel your body or keep you satiated. This eventually makes you eat too much (and also increases your consumption of unhealthy fats), which can lead to increased fat stores in the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should be noted that when it comes to cutting, those who choose to do dirty bulking and eat junk food may have a much more difficult time trying to lose all the excess fat that could be avoided if they stick to a healthier 7-day clean bulk meal plan.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bulking_Meal_Prep_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-75741\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3-1024x640.png\" alt=\"bulking meal prep plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-Cutting-Meal-Plan-Male-Young-Man-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_rice_good_for_bulking\"><\/span><strong>Is rice good for bulking?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is. Rice is a good source of carbohydrates, which help fuel your workouts. Instead of choosing white rice, opt for brown or <a href=\"https:\/\/recipes.betterme.world\/meal-plan\/mixed-bean-and-wild-rice-salad\/\">wild rice<\/a>, as they are higher in fiber. Other whole grains, such as farro, bulgur, and quinoa, are also great alternatives if you like to mix it up.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_20-week_bulk_too_long\"><\/span><strong>Is a 20-week bulk too long?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some people say that 3 months (12 weeks) is enough for a bulk, while others say that you can go up to 6 months (24 weeks). As there is no consensus on how long a bulking phase should last, we can\u2019t say if 20 weeks is too long or ideal.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_do_cardio_while_bulking\"><\/span><strong>Should I do cardio while bulking?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you should, but in moderation. Remember that cardio is beneficial for your health, and it plays a huge role in reducing the risk of type 2 diabetes, some cancers, falls, osteoporotic fractures, and depression. It has also been shown to improve physical and cognitive function, enhance quality of life, and decrease mortality (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3396114\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_eggs_good_for_bulking\"><\/span><strong>Are eggs good for bulking?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, they are. Eggs provide high-quality protein and other important nutrients, which are essential in a bulking meal plan.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bulking_Meal_Prep_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Cutting-Meal-Plan02-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A bulking meal prep plan can be the secret sauce you need to help you reach your desired weight goal healthily. We hope the above tips will help you plan well and pick the right, clean foods to help fuel your intense weightlifting workout sessions. Remember, while dirty bulking may be easier in the moment, it will cause you regret later, so stick to the clean bulking tips mentioned above.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bulking is a phase in a bodybuilder\u2019s, athlete\u2019s, or recreational exerciser&#8217;s fitness cycle where they eat more and strength train with heavier weights in a bid to gain more muscle mass. As diet plays a significant role in the success of the bulking phase, ensuring you consume the right foods is essential. To do this, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":80494,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172],"tags":[],"coauthors":[45],"class_list":["post-80493","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bulking Meal Prep Plan: Tips for a Healthy and Effective Plan - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you thinking about making a \u2605 BULKING MEAL PREP PLAN \u27a4? Here are some tips on calorie intake, best food options, and more to help you create an effective plan.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bulking Meal Prep Plan: Tips for a Healthy and Effective Plan\" \/>\n<meta property=\"og:description\" content=\"Are you thinking about making a \u2605 BULKING MEAL PREP PLAN \u27a4? Here are some tips on calorie intake, best food options, and more to help you create an effective plan.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-09T13:57:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-367-bulking-meal-prep-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Bulking Meal Prep Plan: Tips for a Healthy and Effective Plan\",\"dateModified\":\"2025-08-09T13:57:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/\"},\"wordCount\":1877,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-367-bulking-meal-prep-plan.png\",\"articleSection\":[\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Bulking is a phase in a bodybuilder\u2019s, athlete\u2019s, or recreational exerciser's fitness cycle where they eat more and strength train with heavier weights in a bid to gain more muscle mass. As diet plays a significant role in the success of the bulking phase, ensuring you consume the right foods is essential.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To do this, many people choose to meal prep for bulking, which reduces the stress of what to eat, calorie counting, and ensures that they always have food available to help fuel their workouts and muscle hypertrophy. But how do you come up with the optimal bulking meal prep plan?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Read on for some of the best tips to help you create the best 7-day bulk meal plan for you and your goals.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is an Efficient 7-Day Bulking Meal Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">An efficient 7-day bulking meal plan is one that provides you with all the nutrients and calories that your body needs to fuel your workouts and feed your muscles for increased muscle mass and strength.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Some key points to help you make an efficient 7-day bulking meal prep plan include:<\/span>\\r\\n<ul>\\r\\n \\t<li><b>Your Calorie Intake<\/b><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">According to recommendations by scientific researchers, you should consume 10% to 20% more calories than normal. 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Here are some tips on calorie intake, best food options, and more to help you create an effective plan.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Bulking Meal Prep Plan: Tips for a Healthy and Effective Plan","og_description":"Are you thinking about making a \u2605 BULKING MEAL PREP PLAN \u27a4? Here are some tips on calorie intake, best food options, and more to help you create an effective plan.","og_url":"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-08-09T13:57:14+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-367-bulking-meal-prep-plan-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Bulking Meal Prep Plan: Tips for a Healthy and Effective Plan","dateModified":"2025-08-09T13:57:14+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/"},"wordCount":1877,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-367-bulking-meal-prep-plan.png","articleSection":["Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Bulking is a phase in a bodybuilder\u2019s, athlete\u2019s, or recreational exerciser's fitness cycle where they eat more and strength train with heavier weights in a bid to gain more muscle mass. As diet plays a significant role in the success of the bulking phase, ensuring you consume the right foods is essential.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">To do this, many people choose to meal prep for bulking, which reduces the stress of what to eat, calorie counting, and ensures that they always have food available to help fuel their workouts and muscle hypertrophy. But how do you come up with the optimal bulking meal prep plan?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Read on for some of the best tips to help you create the best 7-day bulk meal plan for you and your goals.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is an Efficient 7-Day Bulking Meal Plan?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">An efficient 7-day bulking meal plan is one that provides you with all the nutrients and calories that your body needs to fuel your workouts and feed your muscles for increased muscle mass and strength.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Some key points to help you make an efficient 7-day bulking meal prep plan include:<\/span>\r\n<ul>\r\n \t<li><b>Your Calorie Intake<\/b><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">According to recommendations by scientific researchers, you should consume 10% to 20% more calories than normal. For novice and intermediate bodybuilders, this increase in calorie intake should be enough to help you achieve a weight gain of 0.25-0.5% of bodyweight per week (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6680710\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3283&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bulking_Meal_Prep_Plan\"><img class=\"al ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/","url":"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/","name":"Bulking Meal Prep Plan: Tips for a Healthy and Effective Plan - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/bulking-meal-prep-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-367-bulking-meal-prep-plan.png","dateModified":"2025-08-09T13:57:14+00:00","description":"Are you thinking about making a \u2605 BULKING MEAL PREP PLAN \u27a4? 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