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All-American Lean Bulk

All-American Lean Bulk

Muscle-gainHigh-proteinAmerican
🔥 3495 kcal💪 258g protein🍚 282g carbs🥑 144g fat🌾 37g fibreper day

A classic American bulk: steak, chicken, oats, potatoes and milk — calorie math done for a clean, steady gain.

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Day 1

🔥 3452 kcal 💪 252g 🌾 37g
Breakfast High-Protein Oatmeal with Milk 🍽️ 1.5 cups dry oatmeal with 2 cups milk and 2 scoops protein powder 802 kcal · P52 · C100 · F20 · 12 fib View recipe →
Lunch Steak Salad with Potatoes 🍽️ 8 oz steak, 1 large baked potato, 2 cups mixed greens, 1/2 cup dressing 1119 kcal · P86 · C81 · F51 · 10 fib View recipe →
Snack Hard-boiled Eggs (2) 🍽️ 4 hard-boiled eggs 280 kcal · P24 · C2 · F20 · 0 fib View recipe →
Dinner Roasted Chicken & Potatoes 🍽️ 10 oz chicken breast, 2 large roasted potatoes, 1 cup vegetables 1251 kcal · P90 · C100 · F50 · 15 fib View recipe →

Day 2

🔥 3511 kcal 💪 259g 🌾 35g
Breakfast Potato, Egg & Cheese Bowl 🍽️ 2 large potatoes, 4 eggs, 4 oz cheese 852 kcal · P55 · C60 · F45 · 8 fib View recipe →
Lunch Grilled Chicken & Potato Bowl 🍽️ 8 oz grilled chicken, 2 large potatoes, 1 cup vegetables, 1/2 cup sauce 1076 kcal · P80 · C101 · F35 · 15 fib View recipe →
Snack Milk & Protein Powder 🍽️ 2 cups milk with 2 scoops protein powder 380 kcal · P34 · C30 · F10 · 2 fib View recipe →
Dinner Meatloaf with Mashed Potatoes 🍽️ 10 oz meatloaf, 2 cups mashed potatoes, 1/2 cup gravy, 1 cup vegetables 1203 kcal · P90 · C100 · F50 · 10 fib View recipe →

Day 3

🔥 3511 kcal 💪 246g 🌾 39g
Breakfast Potato, Egg & Cheese Bowl 🍽️ 2 large potatoes, 4 eggs, 4 oz cheese 852 kcal · P55 · C60 · F45 · 8 fib View recipe →
Lunch Chicken & Potato Stir-Fry 🍽️ 8 oz chicken, 2 large potatoes, 2 cups vegetables, 1/2 cup sauce 1076 kcal · P70 · C101 · F40 · 15 fib View recipe →
Snack Milk & Protein Powder 🍽️ 2 cups milk with 2 scoops protein powder 380 kcal · P34 · C30 · F10 · 2 fib View recipe →
Dinner Roasted Chicken & Potatoes 🍽️ 10 oz chicken breast, 2 large roasted potatoes, 1 cup vegetables 1203 kcal · P87 · C96 · F48 · 14 fib View recipe →

Day 4

🔥 3510 kcal 💪 260g 🌾 35g
Breakfast Steak & Egg Scramble 🍽️ 6 oz steak, 4 eggs, 1 cup potatoes, 1/2 cup cheese 878 kcal · P66 · C30 · F56 · 5 fib View recipe →
Lunch Chicken & Potato Stir-Fry 🍽️ 8 oz chicken, 2 large potatoes, 2 cups vegetables, 1/2 cup sauce 1065 kcal · P70 · C100 · F40 · 15 fib View recipe →
Snack Greek Yogurt with Fruit 🍽️ 1.5 cups Greek yogurt, 1 cup mixed berries, 1/4 cup granola 376 kcal · P35 · C40 · F10 · 5 fib View recipe →
Dinner Meatloaf with Mashed Potatoes 🍽️ 10 oz meatloaf, 2 cups mashed potatoes, 1/2 cup gravy, 1 cup vegetables 1191 kcal · P89 · C99 · F50 · 10 fib View recipe →

Day 5

🔥 3464 kcal 💪 263g 🌾 30g
Breakfast Steak & Egg Scramble 🍽️ 6 oz steak, 4 eggs, 1 cup potatoes, 1/2 cup cheese 892 kcal · P67 · C31 · F56 · 5 fib View recipe →
Lunch Grilled Chicken & Potato Bowl 🍽️ 8 oz grilled chicken, 2 large potatoes, 1 cup vegetables, 1/2 cup sauce 1082 kcal · P81 · C101 · F35 · 15 fib View recipe →
Snack Hard-boiled Eggs (2) 🍽️ 4 hard-boiled eggs 280 kcal · P24 · C2 · F20 · 0 fib View recipe →
Dinner Meatloaf with Mashed Potatoes 🍽️ 10 oz meatloaf, 2 cups mashed potatoes, 1/2 cup gravy, 1 cup vegetables 1210 kcal · P91 · C101 · F50 · 10 fib View recipe →

Day 6

🔥 3510 kcal 💪 267g 🌾 39g
Breakfast Steak & Egg Scramble 🍽️ 6 oz steak, 4 eggs, 1 cup potatoes, 1/2 cup cheese 878 kcal · P66 · C30 · F56 · 5 fib View recipe →
Lunch Grilled Chicken & Potato Bowl 🍽️ 8 oz grilled chicken, 2 large potatoes, 1 cup vegetables, 1/2 cup sauce 1065 kcal · P80 · C100 · F35 · 15 fib View recipe →
Snack Greek Yogurt with Fruit 🍽️ 1.5 cups Greek yogurt, 1 cup mixed berries, 1/4 cup granola 376 kcal · P35 · C40 · F10 · 5 fib View recipe →
Dinner Roasted Chicken & Potatoes 🍽️ 10 oz chicken breast, 2 large roasted potatoes, 1 cup vegetables 1191 kcal · P86 · C95 · F48 · 14 fib View recipe →
🔒 Days 5–7, every recipe & the shopping list$1 unlocks this plan and all 56 others — forever🔓 Unlock everything

General wellness guidance, not medical advice. 'Make it mine' resizes every portion to your own goal & keeps your allergies out.