Bulking1 Week
Sedentary Office Worker Bulking 2400 Calorie Meal Plan
Sedentary Office Worker Bulking 2400 Calorie Meal Plan is built around roughly 2400 calories per day for bulking with practical meals and repeatable portions.
2400
Daily Calories
170g
Avg Protein
231g
Avg Carbs
91g
Avg Fat
Overview
This plan balances protein, vegetables, carbs, and snacks across the week so bulking is easier to follow without guessing every meal.
Meal Schedule
Day 1 - Monday
2400 cal
🍎Snacks
1 banana(135 cal)
1 serving whey protein(175 cal)
2 boiled eggs(175 cal)
Daily Total
🔥 2400 cal💪 170g protein🥖 226g carbs🥑 94g fat
Day 2 - Tuesday
2445 cal
🍎Snacks
1 serving whey protein(175 cal)
1 protein bar(245 cal)
20 g almonds(110 cal)
Daily Total
🔥 2445 cal💪 168g protein🥖 235g carbs🥑 94g fat
Day 3 - Wednesday
2375 cal
🍎Snacks
1 protein bar(245 cal)
1 carton high-protein milk(215 cal)
Daily Total
🔥 2375 cal💪 184g protein🥖 234g carbs🥑 77g fat
Day 4 - Thursday
2400 cal
🍎Snacks
1 carton high-protein milk(215 cal)
Plain Greek yogurt(175 cal)
1 banana(95 cal)
Daily Total
🔥 2400 cal💪 152g protein🥖 251g carbs🥑 87g fat
Day 5 - Friday
2410 cal
🍎Snacks
Plain Greek yogurt(175 cal)
2 boiled eggs(205 cal)
1 serving whey protein(115 cal)
Daily Total
🔥 2410 cal💪 206g protein🥖 207g carbs🥑 83g fat
Day 6 - Saturday
2450 cal
🍎Snacks
2 boiled eggs(205 cal)
20 g almonds(160 cal)
1 protein bar(170 cal)
Daily Total
🔥 2450 cal💪 152g protein🥖 219g carbs🥑 108g fat
Day 7 - Sunday
2410 cal
🍎Snacks
20 g almonds(160 cal)
1 small Japanese sweet potato(190 cal)
1 carton high-protein milk(145 cal)
Daily Total
🔥 2410 cal💪 155g protein🥖 243g carbs🥑 94g fat
Frequently Asked Questions
Who is this bulking meal plan for?
It is for people who want a simple structure for bulking while keeping daily calories near 2400.
Can I swap meals between days?
Yes. Swap meals when calories and protein stay reasonably close to the plan target.
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