Bulking sounds like all fun and games at first.
Who doesn’t want to eat more food, right?
Well, if you’re like most people, you’ll change your tune after the first month or so.
The problem is it’s easy to get stuck in a rut eating the same boring foods every day, and you can only force down so much rice, potato, and chicken before wanting to throw/give up.
I’ve been there myself, and I’m happy to say that I was doing it wrong.
Bulking shouldn’t be a chore–it should be enjoyable. And having the right recipes, like these, really helps.
What makes a good “bulking recipe,” you wonder?
Well, it’s pretty simple: you want delicious, high-protein, high-calorie meals that aren’t full of sugar or highly processed junk foods.
As you’ll see, that can include all kinds of dishes, ranging from hearty breakfasts to high-carb snacks, one-pot meals, and much more.
Enjoy!
Everyday classic comfort foods are awesome for a muscle-building meal plan, and in this recipe, you get two for one.
Start with a bulking chili loaded with ground beef and beans, and then add pasta. That’s all there is to this dish, so you can start with your family’s favorite chili recipe, or use the easy one here.
646
Calories44 g
Protein85 g
Carbs15 g
Fat1 Tbsp. extra-virgin olive oil
1 medium onion, chopped
2 cloves garlic, minced
1/2 lb. 90% lean ground beef
2 Tbsp. flour
2 Tbsp. chili powder
1 can (15 oz.) tomato sauce
1 can (15 oz.) diced tomatoes
1 can (15 oz.) black beans
1 can (15 oz.) kidney beans
1 cup frozen corn kernels
2 cups whole-grain elbow macaroni
2 cups beef broth
1 cup (about 4 oz.) shredded cheddar (or cheese of choice)
Get the RecipeLamb is the ultimate meat for a hearty high-protein dinner. It makes for a nutrient-dense meal, including omega-6 fatty acids, which gives lamb a fat composition similar to salmon.
And lamb chops take only 10 minutes or so to cook, so they’re easy even on a weeknight. Serve with mashed potatoes, and to add protein to the classic side dish, blend in tofu or white beans.
888
Calories86 g
Protein50 g
Carbs21 g
Fat1 rack of lamb (about 1 1/2 lbs., or 8 ribs), cut into chops, trimmed of fat
Salt and freshly ground black pepper to taste
1 lb. carrots
3 Tbsp. Dijon mustard
2 Tbsp. extra-virgin olive oil
2 Tbsp. finely chopped fresh cilantro
2 Tbsp. chopped scallions
2 Tbsp. red wine vinegar
1 tsp. loosely packed orange zest
Get the RecipeInstead of making another bulking burger or stir fry, try this Korean favorite. With a combination of steak, spinach, and rice, it’s a nutrient-dense meal. And this muscle-building beef dinner is simple to assemble.
The most challenging part is stirring everything together to make the spicy bibimbap sauce. Or, pick up the premade stuff like Annie Chun’s brand go-chu-jang sauce.
690
Calories56 g
Protein51 g
Carbs28 g
FatSteak Bibimbap:
1 1/2 lbs. beef tenderloin
Salt and freshly ground black pepper to taste
1 bunch spinach, cleaned and roughly chopped
1 Tbsp. oil
3 cups cooked rice (about 1 cup dry)
Sauce:
3 cloves garlic, minced
1 Tbsp. grapeseed oil
3 Tbsp. gochujang (Korean chili paste)
1 Tbsp. soy sauce
1/2 Tbsp. sugar
1 Tbsp. Korean corn syrup (optional)
3 Tbsp. water
2 tsp. sesame oil
2 tsp. toasted sesame seeds
Get the RecipeWhen you’re eating to gain muscle, one way to get extra calories is to add oats to everything. This homemade granola will give you a quick way to make meals even bigger.
It’s a great breakfast topping for Greek yogurt or an oatmeal bulking recipe. Or, use this almond butter granola as a base for your own trail mix with dried fruit and nuts.
161
Calories6 g
Protein27 g
Carbs4 g
Fat1/4 cup almond butter
1/4 cup pure honey
1 tsp. vanilla extract
2 cups rolled oats
1 scoop WHEY+ vanilla protein isolate
2 Tbsp. ground flaxseed
1 tsp. ground cinnamon
1/4 tsp. salt
1/3 cup dark chocolate chips
Get the RecipeLunch not quite big enough to keep up with your bulking macros? Whether you had chicken pasta salad, a brown rice bowl, or salmon with quinoa, that might not be as many calories as you need to eat before dinner.
This snack can be made up in minutes right when you get home, or pre-assembled and brought to work for an afternoon bite with 20 grams of protein.
412
Calories21 g
Protein42 g
Carbs18 g
Fat1/2 lb. prosciutto
1 cup fresh arugula
1 lb. fresh mozzarella, thinly sliced
1 baguette, sliced ¾” thick
1/4 cup extra-virgin olive oil (more or less to taste)
1/4 cup fig balsamic
Get the RecipeWhen you’re bulking, trade in the chicken breast for dark meat like the thighs and drumsticks. You’ll still be eating plenty of protein, just with higher calories from the fat.
Dark meat is also richer in micronutrients like vitamins, iron, and zinc. For a nutrient-dense dinner, serve roasted chicken thighs with brown rice and roasted veggies.
445
Calories26 g
Protein9 g
Carbs35 g
FatBrine:
4 cups water
4 black tea bags
3 slices lemon peel
1/4 cup granulated sugar
1/4 cup salt
2 Tbsp. lemon juice
Chicken:
2 lbs. bone-in, skin-on chicken thighs
1 Tbsp. extra-virgin olive oil
Freshly ground black pepper to taste
1 lemon, thinly sliced
1 Tbsp. pure honey
Get the RecipeWhen you’re loading up on calories, you might be tempted to grab all the candy in the checkout line. But while you’re chomping down on chocolate, you should get some necessary nutrition too.
With almonds, brown rice, and whey protein powder, these make an awesome snack for bulking – go ahead and eat two at a time, like you’d get in a full-size pack of Twix.
141
Calories5 g
Protein14 g
Carbs7 g
FatVanilla Base:
1/4 cup ground almonds
2 Tbsp. brown rice flour
1 Tbsp. coconut flour
1 scoop (about 1/4 cup) WHEY+ unflavored protein isolate
2 Tbsp. coconut sugar
1/2 cup unsweetened almond milk
1 Tbsp. vanilla extract
Protein Caramel:
2 Medjool dates
1 Tbsp. unsweetened almond milk
1/2 Tbsp. WHEY+ vanilla protein isolate
2 Tbsp. cashew nut butter
Coating:
4 squares (40g) 85% dark chocolate
Get the RecipeProtein pancakes are a great breakfast for any meal plan, and when you’re bulking, you can add all your favorite toppings. But that’s not the only way to start the day.
Eggs are a healthy ingredient for building muscle, and with an omelette, you can fold in nutritious additions like ham, veggies, and cheese. For even more protein, enjoy it with turkey bacon or sausage links on the side.
474
Calories28 g
Protein26 g
Carbs30 g
Fat8 large eggs
2 Tbsp. extra-virgin olive oil
4 oz. diced ham
2 bell peppers, diced
1 onion, diced
Salt and freshly ground black pepper to taste
2 Tbsp. unsalted butter
3 cups frozen shredded hash browns
1 1/2 cups (about 4 oz.) grated smoked gouda
1 bunch scallions, chopped
Get the RecipeThis flavorful chicken with rice will make any meal special. It’s a great new way to serve Sunday roast chicken dinner, like making a turkey at Thanksgiving only with spicy jollof rice stuffed inside.
And if you don’t want to make the rub from scratch for this Chicken bulking recipe, use a Cajun seasoning blend, which has similar ingredients like cayenne, paprika, and thyme.
783
Calories38 g
Protein70 g
Carbs38 g
FatChicken:
4 lbs. whole chicken, deboned
1 Tbsp. thyme
1 1/4 tsp. salt
1 1/2 Tbsp. onion powder
1 1/2 Tbsp. garlic powder
1 tsp. smoked paprika
1 tsp. white pepper
1/2 tsp. cayenne pepper
1 tsp. bouillon powder
Jollof Rice:
1 medium onion, chopped
1 can (14 oz.) tomato sauce
1/2 cup cooking oil
3 cups rice
2 tsp. chicken bouillon
2 tsp. salt
1 Tbsp. paprika
1 Tbsp. garlic powder
3 1/2 cups chicken broth (or water)
1 tsp. white pepper
1/2 tsp. dried thyme (optional)
1 scotch bonnet pepper (or ¾ tsp. ground chile)
1 lb. vegetables
Chicken Gravy:
1/4 cup roast chicken drippings
2 Tbsp. flour (more if needed)
2 cups chicken stock (more if needed)
Salt and freshly ground black pepper to taste
Get the RecipeProtein shakes come in countless varieties, including fancy concoctions with lots of ingredients. But you don’t need all that to get the flavor and nutrition you’re craving. This one keeps it simple with fresh fruit, milk, and oats.
Then you can use any flavor of protein powder, like Legion WHEY+ strawberry banana or chocolate, to complete this bulking milkshake.
602
Calories59 g
Protein73 g
Carbs9 g
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