BULKING MEAL PLAN
At Sweat & Greens, we believe in building strength through smart nutrition. This bulking meal guide supports clean weight gain with well-balanced, high-protein meals — for vegetarians, non-vegetarians, and vegans. Gain size without compromising health.
⚖️ For 50–60 kg Body Weight
🍽️ Breakfast
Veg: Oats with milk, banana, and almonds – 550 kcal / 20g protein
Non-Veg: 2 boiled eggs, 2 slices of bread, milk – 500 kcal / 27g protein
Vegan: Oats with almond milk, dates, chia seeds – 520 kcal / 18g protein
🍛 Lunch
Veg: Paneer rice bowl with sautéed veggies – 700 kcal / 35g protein
Non-Veg: Chicken rice bowl with salad – 750 kcal / 42g protein
Vegan: Tofu rice bowl with avocado – 720 kcal / 28g protein
🥪 Snack
Veg: Peanut butter toast + fruit – 350 kcal / 10g protein
Non-Veg: Boiled egg + fruit + bread – 380 kcal / 15g protein
Vegan: Banana smoothie + mixed nuts – 360 kcal / 12g protein
🌙 Dinner
Veg: Dal, rice, ghee, salad – 600 kcal / 20g protein
Non-Veg: Fish curry, rice, veggies – 650 kcal / 35g protein
Vegan: Moong dal, brown rice, olive oil – 610 kcal / 18g protein
⚖️ For 61–75 kg Body Weight
🍽️ Breakfast
Veg: Stuffed paratha with curd + dry fruits – 650 kcal / 22g protein
Non-Veg: 3 eggs, bread, milk – 620 kcal / 32g protein
Vegan: Peanut butter toast, banana, chia seeds – 630 kcal / 20g protein
🍛 Lunch
Veg: Paneer curry, chapati, rice – 800 kcal / 40g protein
Non-Veg: Chicken biryani + salad – 850 kcal / 48g protein
Vegan: Tofu curry with quinoa and veggies – 800 kcal / 30g protein
🥪 Snack
Veg: Boiled chana + coconut water – 400 kcal / 15g protein
Non-Veg: Chicken sandwich + juice – 450 kcal / 25g protein
Vegan: Smoothie with almonds, dates, oats – 420 kcal / 16g protein
🌙 Dinner
Veg: Khichdi + curd + ghee – 700 kcal / 22g protein
Non-Veg: Mutton curry, rice, salad – 750 kcal / 45g protein
Vegan: Lentil soup + rice + stir-fried veggies – 720 kcal / 20g protein
⚖️ For 76–90+ kg Body Weight
🍽️ Breakfast
Veg: Upma + boiled eggs + almonds – 700 kcal / 25g protein
Non-Veg: 4 eggs, cheese sandwich, milk – 750 kcal / 40g protein
Vegan: Vegan protein shake + oats + peanut butter – 730 kcal / 28g protein
🍛 Lunch
Veg: Paneer pulao, dal, salad – 900 kcal / 45g protein
Non-Veg: Chicken thali (rice, curry, salad) – 1000 kcal / 52g protein
Vegan: Soybean pulao + vegan curry – 900 kcal / 35g protein
🥪 Snack
Veg: Fruit smoothie + dry fruits + bread – 500 kcal / 18g protein
Non-Veg: Omelette + sandwich + juice – 550 kcal / 28g protein
Vegan: Handful of nuts + vegan shake – 520 kcal / 20g protein
🌙 Dinner
Veg: Vegetable curry + paratha + dal – 800 kcal / 30g protein
Non-Veg: Fish fry, rice, salad – 850 kcal / 50g protein
Vegan: Tofu + lentils + brown rice – 820 kcal / 30g protein
🥜 Recommended Dry Fruits (For All Plans)
Almonds: 5–8 pcs – protein + healthy fats
Walnuts: 2–4 halves – omega-3s
Raisins: 10–15 pcs – iron + quick energy
Dates: 2–3 pcs – natural sugar
Cashews: 5–7 pcs – zinc + calories
Figs: 1–2 pcs – fiber for digestion
Effective Bulking Tips (Veg / Non-Veg / Vegan)
Eat 300–500 extra calories above maintenance every day.
Target 1.6–2.2g protein per kg of body weight.
Eat every 3–4 hours — avoid large gaps.
Add healthy fats like ghee, nuts, seeds, and oil to boost calories.
Focus on strength training with progressive overload.
Drink 3–4 litres of water daily for muscle hydration.
Get 7–8 hours of sleep every night.
Avoid empty calories from sugar and junk food.
Use smoothies and shakes if you struggle to eat big meals.
Stay consistent for at least 8–12 weeks to see visible gains.