Meal PlansLean Bulk

7-Day Muscle Building Meal Plan

Name: 7-Day Muscle Building Meal Plan
Brand: MyMacroFit
Price: 7 USD
Availability: InStock

Lean bulk made simple, 2,800 calories, 210g protein, 7 days of structured eating for muscle growth.

11 pages · grocery list included

What's included

PDF download (instant)

Full online version with photos

$7One-time payment · Keep forever

Get Instant Access, $7

Instant delivery Secure checkout via Gumroad 30-day refund

Instant Access

PDF + Online

Refund Guarantee

Secure Checkout

Does This Sound Familiar?

You’re training hard but not gaining, because you’re not eating enough, or enough protein
Hitting 200g+ of protein a day feels impossible without a plan
You’re tired of guessing what to eat around your workouts
You don’t want to “dirty bulk” and undo your progress with fat gain

You don't need more willpower, you need the right plan. That's exactly what this is.

What's Inside

7 full days of structured meals, breakfast, lunch, snack, dinner

~2,800 calories and 210g protein per day for lean muscle gain

Meals timed around training for optimal performance and recovery

Real food, no bland chicken-and-rice monotony

Complete weekly grocery list with quantities

Guidance on adjusting portions for rest days vs training days

Save & Share

Bite-sized highlights from the guide, save them for later or share with a friend.

7-Day Muscle Building Meal Plan highlight 1

7-Day Muscle Building Meal Plan highlight 2

7-Day Muscle Building Meal Plan highlight 3

Why It Works

Building muscle really comes down to two things done consistently: eating a bit more than you burn, and getting enough protein to actually build with. This plan handles both, in meals you will look forward to rather than endure. The bigger, carb-heavier meals land around your training so you have fuel when it counts, and if the mirror starts to soften, there is clear guidance for trimming carbs on rest days so the gains stay lean.

Everything You Get

Here's the full value of what's inside.

7 full days of structured meals (28 meals)£24

Every meal’s calories + protein/carb/fat£12

Workout-timed carb strategy£9

Complete weekly grocery list£7

Rest-day vs training-day adjustments£6

Bonus: Swap list to keep meals varied across multiple weeksIncluded

Bonus: Lean-bulk troubleshooting guide if fat gain creeps upIncluded

Total value: £58$7

Get Instant Access, $7

Who This Is For

Anyone in a lean bulk phase wanting a done-for-you meal structure
People who struggle to hit 200g+ of protein daily without planning
Those tired of guessing what to eat around workouts
Beginners to muscle building who want a straightforward starting template

Free Calculators to Use Alongside This Guide

Lean Bulk Calculator Protein Calculator TDEE Calculator

Your Purchase Is Protected

Backed by a 30-day no-questions-asked refund through Gumroad. If it’s not for you, you get your money back.

An example of who this plan is for

Illustrative examples, not real customers. These personas show how the free calculators and plans fit together. The numbers are method-based projections, not guaranteed results — individual outcomes vary with adherence, health, sleep, and metabolism.

Example — James, 26

Build muscle on a lean bulk without getting fat

Trains 4×/week, 72kg at 178cm, "hard gainer" who under-eats without realising. Wants to add muscle while keeping abs, not blow up on a dirty bulk.

1
Find the surplus: The Lean Bulk Calculator sets ~2,700 kcal/day — a modest ~250–300 kcal surplus, not a dirty bulk.
2
Hit the protein: The Protein Calculator targets ~145g/day (≈2g/kg), spread across meals for muscle protein synthesis.
3
Structure the day: Follows the 7-Day Muscle Building Meal Plan so hitting the surplus + protein is consistent, not guesswork.
4
Progress + review: Aims for ~0.25kg/week; if the scale climbs too fast, tightens the surplus to keep the gain lean.

Projection: A lean bulk realistically adds muscle slowly — often ~0.25kg/week early on, tapering over months. Illustrative only; genetics, training age, and consistency drive the real rate.

Lean Bulk Calculator Protein Calculator Macro Calculator

The 7-Day Muscle Building Meal Plan

Frequently Asked Questions

Is 2,800 calories right for me?

It’s built for an average lean-bulk target. The guide explains exactly how to scale portions up or down for your bodyweight, and how to adjust on rest days. Use our free Lean Bulk Calculator to confirm your number.

Do I need supplements to follow it?

No. The plan is built from whole foods. Protein powder is used for convenience in a couple of meals but every one can be hit with food alone.

Can I follow it if I’m vegetarian?

This particular plan is built around meat, fish, eggs and dairy. Many meals can be adapted, but it isn’t a dedicated plant-based plan.

How do I get it?

Instant PDF download plus a link to the full online version with photos, on any device, yours to keep.