bodyBot.ai
Sign inStart free
Daily target
2,980kcal
Sample day total · 6 meals · approximate meal estimates
Sample plan · Non-veg · Bulking

~3,000 kcal Non-Veg Muscle Gain Day

Lean bulking is boring on purpose — similar meals week after week and a modest surplus. This example day's meals add up to about 2,980 kcal and 202 g protein, above the 2,800 kcal / 180 g target it was first written for. Whether it is a surplus for you depends on your body and activity.

Sample day (sum of meals)
~2,980 kcal · 202 g protein
Original target (not what this day adds up to)
2,800 kcal · 180 g protein
Diet
Non-vegetarian
Goal
Lean muscle gain (example day)

Full day of eating

Sample day · approximate meal estimates · not a personal prescription

  1. Breakfast

    720 kcal · 45 g protein
    • 4 whole eggs + 2 whites bhurji
    • 3 multigrain roti
    • 1 cup curd
    • 1 banana

  2. Mid-morning

    420 kcal · 32 g protein
    • 1 scoop whey + 40 g oats + 1 tbsp peanut butter

  3. Lunch

    780 kcal · 55 g protein
    • 200 g grilled chicken
    • 1.5 cup rice
    • 1 cup dal
    • salad
    • 1 tsp ghee

  4. Pre-workout

    130 kcal · 2 g protein
    • 1 banana + 1 cup coffee

  5. Post-workout

    380 kcal · 28 g protein
    • 1 scoop whey + 1 banana + 500 ml milk

  6. Dinner

    550 kcal · 40 g protein
    • 150 g fish or chicken
    • 2 roti
    • sabzi with 1 tsp ghee
Approximate meal estimates
MealkcalProtein
Breakfast72045 g
Mid-morning42032 g
Lunch78055 g
Pre-workout1302 g
Post-workout38028 g
Dinner55040 g
Sample day total2980202 g
This example day adds up to 2980 kcal and 202 g protein. The original target was 2800 kcal and 180 g, so the day does not deliver that target exactly. Per-meal numbers are approximate estimates.

Original macro targets

Protein
180g
26% of energy
Carbs
320g
47% of energy
Fat
80g
26% of energy

These are the originally stated targets (180 g protein, 320 g carbs, 80 g fat), not carbs and fat worked out from the meals — the meals only list calories and protein. Energy shares use the standard 4 / 4 / 9 kcal per gram factors.

Protein by meal

  • Breakfast45 g
  • Mid-morning32 g
  • Lunch55 g
  • Pre-workout2 g
  • Post-workout28 g
  • Dinner40 g

Swaps & substitutions

Swaps are ideas only; they are not counted in the sample-day totals above.

No chicken at lunchswap
150 g fish (tilapia, rohu, salmon) — same protein, more omega-3
Dislike bhurjiswap
4 boiled eggs + 1 boiled egg white + 2 slices brown toast + 1 tbsp peanut butter
Late-night gymswap
Move dinner to post-workout, drop the whey+banana snack

Frequently asked questions

How fast will I gain weight?

This page can't predict that — it depends on your maintenance needs. Many lifters aim for slow gain on a lean bulk; track your weekly average weight and adjust portions.

Is this much protein necessary?

The example day has about 202 g. Commonly cited ranges for lifters are roughly 1.6–2.2 g per kg of bodyweight, so a lighter person may need less. Swap some protein for carbs if you land above your range.

Can I skip breakfast and IF this?

Yes, but bulk on 5 meals if you can. Cramming ~3,000 kcal into an 8-hour window leaves you bloated and can hurt training performance.

Want targets worked out for you?

bodyBot.ai sets calorie and protein targets from your own profile and adjusts them as you log your progress. This page is an example day, not a personal plan.

Create your free account