Bulking1 Week
2800 Cal Clean Bulking Plan
2800 Cal Clean Bulking Plan built around 2800 calories per day for bulking.
2800
Daily Calories
209g
Avg Protein
266g
Avg Carbs
101g
Avg Fat
Overview
This plan uses practical Thai-friendly meals that are easy to follow day to day.
Meal Schedule
Day 1 - Monday
2800 cal
🌅Breakfast
Boiled eggs with milk
644 cal • 50g protein
☀️Lunch
Thai herb grilled chicken
896 cal • 67g protein
🌙Dinner
Spicy chicken herbal soup
840 cal • 64g protein
🍎Snacks
Plain yogurt(420 cal)
Daily Total
🔥 2800 cal💪 209g protein🥖 266g carbs🥑 101g fat
Day 2 - Tuesday
2800 cal
🌅Breakfast
Yogurt fruit bowl
644 cal • 50g protein
☀️Lunch
Shrimp broccoli stir-fry
896 cal • 67g protein
🌙Dinner
Steamed tilapia with lime
840 cal • 64g protein
🍎Snacks
Grilled banana(420 cal)
Daily Total
🔥 2800 cal💪 209g protein🥖 266g carbs🥑 101g fat
Day 3 - Wednesday
2800 cal
🌅Breakfast
Fish rice porridge
644 cal • 50g protein
☀️Lunch
Thai ginger chicken
896 cal • 67g protein
🌙Dinner
Spicy chicken breast salad
840 cal • 64g protein
🍎Snacks
2 boiled eggs(420 cal)
Daily Total
🔥 2800 cal💪 209g protein🥖 266g carbs🥑 101g fat
Day 4 - Thursday
2800 cal
🌅Breakfast
Steamed egg with pork
644 cal • 50g protein
☀️Lunch
Tofu mushroom stir-fry
896 cal • 67g protein
🌙Dinner
Steamed egg with shrimp
840 cal • 64g protein
🍎Snacks
Milk(420 cal)
Daily Total
🔥 2800 cal💪 209g protein🥖 266g carbs🥑 101g fat
Day 5 - Friday
2800 cal
🌅Breakfast
Egg white chicken salad
644 cal • 50g protein
☀️Lunch
Steamed fish with ginger
896 cal • 67g protein
🌙Dinner
Grilled shrimp salad
840 cal • 64g protein
🍎Snacks
Tuna corn salad(420 cal)
Daily Total
🔥 2800 cal💪 209g protein🥖 266g carbs🥑 101g fat
Day 6 - Saturday
2800 cal
🌅Breakfast
Pumpkin chicken soup
644 cal • 50g protein
☀️Lunch
Garlic chicken rice bowl
896 cal • 67g protein
🌙Dinner
Cabbage pork clear soup
840 cal • 64g protein
🍎Snacks
Plain yogurt(420 cal)
Daily Total
🔥 2800 cal💪 209g protein🥖 266g carbs🥑 101g fat
Day 7 - Sunday
2800 cal
🌅Breakfast
Clean pork congee
644 cal • 50g protein
☀️Lunch
Spicy tuna salad
896 cal • 67g protein
🌙Dinner
Grilled salmon with jaew sauce
840 cal • 64g protein
🍎Snacks
Grilled banana(420 cal)
Daily Total
🔥 2800 cal💪 209g protein🥖 266g carbs🥑 101g fat
Frequently Asked Questions
Who is this 2800-calorie plan for?
It suits people who want a structured calorie target with realistic everyday meals.
Can I swap meals between days?
Yes, as long as total calories and protein stay close to the original plan.
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