Diet plans

Weight gain meal plan 3200 cals

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👉👉👉 Skip the useless information, and jump to the Diet Plan.

Do you want results in the gym? Try this plan for building muscle!

Bodybuilding isn’t about lifting weights like crazy but about balancing this with proper nutrition. And as a beginner, if you’re following the right mass gain meal plan, chances are you will reach your goals much sooner than expected.
When you’re trying to build a better body, what you do in the kitchen, in particular, plays a massive part in your progress.
What is clean bulking?
In general, bulking is a sustained calorie surplus — in which you eat more calories than you burn — which leads to weight gain in the form of muscle or fat. 
When following a clean bulk, also called a lean bulk, you tightly regulate your calorie surplus to prevent excessive fat gain. The diet is mainly comprised of minimally processed whole foods. High-calorie junk foods are limited to promote a leaner body composition.

A good macronutrient ratio for muscle gain would be:

  1. Protein – 30%
  2. Fat – 20%
  3. Carbs – 50%

So, it is clear, that in order to maximize mass and muscle gain, you must focus on your diet and smart calorie surplus as well as dedicate yourself to your workout plan.

Lifting weights has been proven throughout the years to be one of the best ways to achieve this goal. In particular, for muscle mass gain, the old school is the best approach. Basic exercises (squats, deadlifts, bench press, shoulder press, etc), low to moderate rep ranges (2-12), and a few basic body-building techniques (drop sets, pause-rest, and failure sets). 

All the research suggests, to divide your daily calories into smaller meals. Each meal should not exceed 600-700 calories, as well as not intake of more than 30g of protein at once. We all know, that protein is the main muscle-building block, and in order to increase muscle size, you need more protein.

But, “Skeletal muscle protein synthesis is maximized by 25 to 35 grams of high-quality protein during a meal,” says Doug Paddon-Jones, Ph.D., a professor of nutrition and metabolism at the University of Texas Medical Branch.

There is no one-and-only diet plan for gaining muscle mass.

Rather, the correct approach should be to calculate your calories RDI (recommended daily intake) for mass increase, then build 6-7 healthy daily meals around those calories, with enough and proper micro and macronutrients, and finally, follow the plan. Measure and record your progress (weight, body composition, and body metrics) on at least a bi-weekly basis (preferably a weekly basis) and adjust as necessary.

Gaining clean muscle mass is one of the toughest goals.

Not only you must follow a strict, not-easy-at-all, well-structured workout plan, but you also have to back up your workouts with a solid and nutrient-rich meal plan. 7 meals a day is not an easy task to perform (in the least, it requires more time for eating itself).

But with a proper plan, well-structured meals throughout the day, and a shopping list, this is quite an achievable task for anyone. 

As a common practice, among professional bodybuilders, there are 2 phases during gaining mass: the bulking phase, where the main goal is to gain mass, both muscle, and fat. And the second phase is the cutting phase, where the calories are reduced and the main goal is to get rid of the fat and become lean and shredded. 

But, as most of us are not professional bodybuilders, we usually don’t have either the time and money to follow that process. So here are the basic tips for bulking up:

  1. Calculate your required calories and divide them into 6-7 smaller meals throughout the day. Don’t forget to include generous amounts of vegetables in your meals and fruits in your desserts.
  2. Train hard, with basic, compound exercises (squats, deadlifts, chest presses, shoulder presses, biceps curls, triceps extensions, dips, pull-ups, etc)
  3. Stay well hydrated. 2 – 2.5 ltrs at least on non-training days and 3-3.5 ltrs at least on training days.
  4. Use the aid of supplements. Protein, Creatine, Caffeine
  5. Aim for about 1 gram of protein per pound (2.2 grams per kg)
  6. Include dense, high-calorie healthy foods into your diet plan. For example – nuts and seeds, coconut oil, nut butters (peanut, almond, cashew, etc), avocado, etc.
  7. Measure your progress at least once every 2 weeks (preferably once every week) – measure your weight, body composition (body fat, etc), and body metrics. Make adjustments to your diet and workout plan if necessary

This may seem like a lot of work, but our app summarizes all of the above points into one user-friendly experience. Choose your meal and workout plan, modify it if necessary, follow it, and achieve your goal. 

All you need is a dedication to become the best version of yourself.

And now, to the point. The meal plan:

Macronutrient distribution
Daily CaloriesCarbsFatProtein
3200 Cals1200 Cals1300 Cals700 Cals
300 g150 g175 g
40%40%40%40%
Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Day 1 / Cals: 3160; Carbs: 285g; Protein: 180g; Fat: 157g /
For complete nutritional information download the Health Culture App
7 meals. Breakfast, Lunch, Dinner, and 4 snacks.
1️⃣ 07:00 – Snack / Cals: 185; Carbs: 28g; Protein: 17.4g; Fat: 1.5g /
1 portion of Protein shake
1 medium Banana
2️⃣ 08:00 – Breakfast / Cals: 460; Carbs: 32.4g; Protein: 45.5g; Fat: 16.8g/
2 portions of Protein pancakes
3️⃣ 10:30 – Snack / Cals: 509; Carbs: 54.2g; Protein: 8.9g; Fat: 31.6g/
1 apple 🍏
2 pieces of Granola bars, raw, no baking
4️⃣ 12:30- Lunch/ Cals: 770; Carbs: 57.6g; Protein: 42.4g; Fat: 43.9g/
1 portion of Buckwheat kasha with beef
1 portion of Simple Green Salad 🥗
5️⃣ 14:30- Snack / Cals: 515; Carbs: 45.1g; Protein: 20.5g; Fat: 31.3g/
1 Portion of Toast with peanut butter
1-ounce cashew, raw, nuts
6️⃣ 18:00- Dinner/ Cals: 515; Carbs: 43.9g; Protein: 40.2; Fat: 19.9g/
75g of Steamed broccoli 🥦
100g of Baked chicken breasts
1 Portion of white rice, boiled
7️⃣ 21:00- Snack / Cals: 198; Carbs: 23.5 g; Protein: 2.8 g; Fat: 11.6 g/
1 square, about 25g, of dark chocolate
1 kiwi fruit 🥝
go to days table
Day 2 / Cals: 3209; Carbs: 339g; Protein: 176g; Fat: 140g /
For complete nutritional information download the Health Culture App
7 meals. Breakfast, Lunch, Dinner, and 4 snacks.
1️⃣ 07:00 – Morning Snack / Cals: 80; Carbs: 1,2g; Protein: 16,2g; Fat: 1.5 g /
1 portion of Protein shake
2️⃣ 08:00 – Breakfast / Cals: 550; Carbs: 50,4 g; Protein: 27.3 g; Fat: 29.2 g/
1 ounce ~30 g raw walnuts
1 portion of Avocado Toast
3️⃣ 10:30 – Snack / Cals: 455; Carbs: 77.4 g; Protein: 15.3 g; Fat: 12.0 g/
1 tbsp peanut butter
5 pieces of Easy banana-oat cookies
4️⃣ 12:30- Lunch/ Cals: 623; Carbs: 46.7 g; Protein: 37.3 g; Fat: 33.9 g/
1 portion of Risotto with chicken, Peas and Red Beans
1 portion of Avocado and Tomato Salad
5️⃣ 14:30- Afternoon Snack / Cals: 525; Carbs: 92 g; Protein: 18 g; Fat: 13 g/
1 tbsp peanut butter
6 pieces of Easy banana-oat cookies
6️⃣ 18:00- Dinner/ Cals: 620; Carbs: 21 g; Protein: 53 g; Fat: 37 g/
1 serving of steamed vegetables ~ 150g🥦
1 Portion of Grilled Mackerel
7️⃣ 21:00- Late Snack / Cals: 356; Carbs: 51 g; Protein: 10 g; Fat: 15 g/
1 portion of Overnight oats – Anti-inflammatory
go to days table
Day 3 / Cals: 3183; Carbs: 351 g; Protein: 166 g; Fat: 133 g /
For complete nutritional information download the Health Culture App
7 meals. Breakfast, Lunch, Dinner, and 4 snacks.
1️⃣ 07:00 – Morning Snack / Cals: 80; Carbs: 1,2g; Protein: 16,2g; Fat: 1.5 g /
1 portion of Protein shake
2️⃣ 08:00 – Breakfast / Cals: 708; Carbs: 112 g; Protein: 39 g; Fat: 13 g/
1 portion of Sandwich with eggs and spinach
3️⃣ 10:30 – Snack / Cals: 466; Carbs: 55 g; Protein: 10 g; Fat: 26 g/
1-ounce almonds
1 Apple
Few pieces ~100 calls Crackers
20 g of Dark chocolate
4️⃣ 12:30- Lunch/ Cals: 556; Carbs: 36 g; Protein: 38 g; Fat: 30 g/
1 portion of Stuffed bell peppers with quinoa dn Ground beef
5️⃣ 14:30- Afternoon Snack / Cals: 503; Carbs: 54 g; Protein: 14 g; Fat: 30 g/
1 ounce (~30 g) – Walnuts
1 portion of Vegan Energizing smoothie
6️⃣ 18:00- Dinner/ Cals: 515; Carbs: 43.9 g; Protein: 40.2 g; Fat: 29.4 g/
1 serving of steamed vegetables ~ 150g🥦
1 portion of Baked chicken breast (~100g)
1 serving (~80 g prepared) – Simple White Rice
7️⃣ 21:00- Late Snack / Cals: 356; Carbs: 51 g; Protein: 10 g; Fat: 15 g/
1 portion of Overnight oats – Anti-Inflammatory
go to days table
Day 4 / Cals: 3229; Carbs: 258 g; Protein: 183 g; Fat: 176 g /
For complete nutritional information download the Health Culture App
7 meals. Breakfast, Lunch, Dinner, and 4 snacks.
1️⃣ 07:00 – Morning Snack / Cals: 241; Carbs: 7.4 g; Protein: 22.1 g; Fat: 15.2 g /
1 portion of Protein shake
1-ounce
Almonds
2️⃣ 08:00 – Breakfast / Cals: 462; Carbs: 33 g; Protein: 46 g; Fat: 17 g/
1 portion of Protein pancakes
3️⃣ 10:30 – Snack / Cals: 439; Carbs: 59 g; Protein: 12 g; Fat: 20 g/
20 g of Dark chocolate
1 Vegan Energizing Smoothie
4️⃣ 12:30- Lunch/ Cals: 560; Carbs: 48 g; Protein: 40 g; Fat: 28 g/
1 portion of Buckwheat kasha with beef
5️⃣ 14:30- Afternoon Snack / Cals: 574; Carbs: 48 g; Protein: 20 g; Fat: 37 g/
2/3 Cup (~200 g) of Whole milk yogurt
3 bars of Fruit and nut oatmeal bars
6️⃣ 18:00- Dinner/ Cals: 440; Carbs: 11 g; Protein: 28 g; Fat: 35 g/
1 portion of Grilled Mackerel
1 portion of Simple Green Salad
7️⃣ 21:00- Late Snack / Cals: 474; Carbs: 54 g; Protein: 18 g; Fat: 25 g/
1 portion of Oats and groats porridge with avocado and tofu
go to days table
Day 5 / Cals: 3184; Carbs: 344 g; Protein: 155 g; Fat: 142 g /
For complete nutritional information download the Health Culture App
7 meals. Breakfast, Lunch, Dinner, and 4 snacks.
1️⃣ 07:00 – Morning Snack / Cals: 158; Carbs: 22.1 g; Protein: 16.2 g; Fat: 1.5 g /
1 portion of Protein shake
1 Apple
2️⃣ 08:00 – Breakfast / Cals: 423; Carbs: 55 g; Protein: 14 g; Fat: 18 g/
1 portion of Fruit and nuts oatmeal bars
1 portion of Overnight chia-berry oats
3️⃣ 10:30 – Snack / Cals: 494; Carbs: 57 g; Protein: 21 g; Fat: 24 g/
1 Portion of Peanut butter and banana toast
4️⃣ 12:30- Lunch/ Cals: 557; Carbs: 36 g; Protein: 38 g; Fat: 30 g/
1 portion of Stuffed bell peppers with quinoa and Ground beef
5️⃣ 14:30- Afternoon Snack / Cals: 453; Carbs: 57 g; Protein: 12 g; Fat: 23 g/
1-ounce Crackers (~135 cals)
1 fruit of choice
2 candies from Healthy Ball Candies
6️⃣ 18:00- Dinner/ Cals: 581; Carbs: 41 g; Protein: 37 g; Fat: 32 g/
1 portion of Simple Rice Recipe
1 portion of Salad – The greens
1 portion of Grilled Mackerel
7️⃣ 21:00- Late Snack / Cals: 519; Carbs: 78 g; Protein: 20 g; Fat: 16 g/
1 portion of Overnight oats with almonds and apples
go to days table
Day 6 / Cals: 3309; Carbs: 279 g; Protein: 279 g; Fat: 175 g /
For complete nutritional information download the Health Culture App
7 meals. Breakfast, Lunch, Dinner, and 4 snacks.
1️⃣ 07:00 – Morning Snack / Cals: 80.7; Carbs: 1.2 g; Protein: 16.2 g; Fat: 1.5 g /
1 portion of Protein shake
2️⃣ 08:00 – Breakfast / Cals: 558; Carbs: 47 g; Protein: 15 g; Fat: 39 g/
2 portions of Fruit and nuts oatmeal bars
1 portion of Banana and peanut blend smoothie
3️⃣ 10:30 – Snack / Cals: 562; Carbs: 64 g; Protein: 26 g; Fat: 25 g/
2 Portion of Pancakes with Dark Chocolate
4️⃣ 12:30- Lunch/ Cals: 377; Carbs: 31 g; Protein: 29 g; Fat: 16 g/
1 portion of Steamed vegetables
1 serving of Boiled potatoes (~80 grams, 2-3 ounces)
2 Beef meatballs
5️⃣ 14:30- Afternoon Snack / Cals: 562; Carbs: 64 g; Protein: 26 g; Fat: 25 g/
2 portions of Pancakes with Dark chocolate
6️⃣ 18:00- Dinner/ Cals: 900; Carbs: 32 g; Protein: 56 g; Fat: 64 g/
2 portion of Chicken wings
1 portion of Beets and carrots salad
7️⃣ 21:00- Late Snack / Cals: 264; Carbs: 43 g; Protein: 10 g; Fat: 8 g/
1 portion of Overnight chia-berry oats
go to days table
Day 7 / Cals: 3198; Carbs: 318 g; Protein: 162 g; Fat: 150 g /
For complete nutritional information download the Health Culture App
7 meals. Breakfast, Lunch, Dinner, and 4 snacks.
1️⃣ 07:00 – Morning Snack / Cals: 80.7; Carbs: 1.2 g; Protein: 16.2 g; Fat: 1.5 g /
1 portion of Protein shake
2️⃣ 08:00 – Breakfast / Cals: 432; Carbs: 37 g; Protein: 33 g; Fat: 19 g/
1 portions of Omelette with quinia
3️⃣ 10:30 – Snack / Cals: 418; Carbs: 58 g; Protein: 11 g; Fat: 19 g/
1-ounce Almonds
1 fruit of choice
1-ounce of Crackers
4️⃣ 12:30- Lunch/ Cals: 718; Carbs: 68 g; Protein: 38 g; Fat: 33 g/
1 serving of Steamed vegetables
1 serving of Steamed White Rice
1 portion of Grilled mackerel
5️⃣ 14:30- Afternoon Snack / Cals: 523; Carbs: 51 g; Protein: 12 g; Fat: 32 g/
1-ounce Crackers (~30 grams)
20 grams of Dark Chocolate
1 Smoothie Banana and peanut blend
6️⃣ 18:00- Dinner/ Cals: 687; Carbs: 50 g; Protein: 42 g; Fat: 38 g/
1 portion of Chicken and Avocado salad
1 serving of Cooked White Rice
7️⃣ 21:00- Late Snack / Cals: 340; Carbs: 55 g; Protein: 12 g; Fat: 10 g/
1 portion of Porridge with oats, chia and blueberries
go to days table

Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy? – PubMed (nih.gov)

Nutritional strategies for maintaining muscle mass and strength from middle age to later life: A narrative review – PubMed (nih.gov)

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