How to Lean Bulk on a Budget (3000 Calories, 185g Protein)

Ingredients

• 4 lb Boneless Skinless Chicken Thighs (trim excess fat, cut into 4‑oz portions after cooking)
• 1 lb Ground Beef (grass‑fed, grass‑finished) (form into 4‑oz patties)
• 12 count Large Eggs (room temperature)
• 32 oz Vanilla Greek Yogurt (full‑fat, plain or vanilla flavored)
• 100 g Quick‑Cook Oats (for overnight oats, 1 serving)
• 30 g Whey Protein Powder (any vanilla or lemon flavor)
• 50 g Natural Peanut Butter (no added sugars or oils)
• 30 g Honey (for oats and yogurt bowl)
• 30 ml Pure Avocado Oil (for bowls and cooking)
• 2 tbsp Texas Pete Hot Sauce (optional, zero calories)
• 2 tbsp Yellow Mustard (zero calories, for bowls)
• 1 lb Broccoli Florets (cut into bite‑size pieces)
• 1 large Yellow Onion (thinly diced)
• 4 cups Jasmine Rice (uncooked, rinsed until water runs clear)
• 5 lb Russet Potatoes (peeled and cubed)
• 1 loaf Honey Wheat Bread (approx. 12 slices)
• 2 lb Frozen Blueberries (for oats and yogurt bowl)
• to taste Salt
• to taste Black Pepper
• to taste Garlic Powder

Instructions

1. Trim and Season Chicken Thighs

   Remove chicken thighs from packaging, trim excess fat, and pat dry. Toss with a generous pinch of salt, black pepper, and a pinch of garlic powder. If time allows, place in a zip‑top bag and refrigerate to marinate overnight.

   Time: PT5M

2. Bake Chicken Thighs

   Preheat oven to 375°F. Line a baking sheet with parchment paper and spread the seasoned thighs in a single layer. Bake 25–30 minutes, or until internal temperature reaches 160°F.

   Time: PT30M

   Temperature: 375°F

3. Rinse and Cook Jasmine Rice

   Place 4 cups uncooked jasmine rice in a fine‑mesh sieve and rinse under cold water until the water runs clear (about 3 rinses). Transfer to the rice cooker, add 8 cups water (1:2 ratio), and start the cooker. Let sit for 10 minutes after the cooker switches to ‘warm’ before fluffing.

   Time: PT20M

4. Prepare and Air Fry Broccoli

   Cut broccoli into bite‑size florets. Toss with a drizzle of avocado oil, salt, pepper, and garlic powder. Air fry at 400°F for 8 minutes, shaking the basket halfway through.

   Time: PT8M

   Temperature: 400°F

5. Form and Cook Beef Patties

   Divide the 1 lb ground beef into four equal 4‑oz portions. Shape each into a flat patty, season both sides with salt, pepper, and garlic powder. Heat a skillet over medium‑high heat, add a splash of avocado oil, and cook each side 3–4 minutes until browned and cooked through.

   Time: PT10M

6. Air Fry Potato Cubes

   Peel and cube the potatoes into 1‑inch pieces. Soak in an ice‑water bath for 10 minutes, then drain and pat dry. Toss with avocado oil, salt, and pepper. Air fry at 400°F for 15–20 minutes, shaking halfway, until golden and crisp.

   Time: PT20M

   Temperature: 400°F

7. Make Overnight Oats

   In a glass jar or bowl, combine 100 g quick‑cook oats, 30 g whey protein powder, 250 ml water, 30 g natural peanut butter, and a drizzle of honey. Stir, seal, and refrigerate overnight. Optional: microwave 1 minute before eating for a thicker texture.

   Time: PT5M

8. Prepare Greek Yogurt Pre‑Workout Bowl

   In a bowl, mix 1 cup vanilla Greek yogurt, 2 tbsp honey, ½ cup frozen blueberries, and 1 tbsp peanut butter. Stir until smooth. Eat immediately or keep chilled.

   Time: PT5M

9. Cook High‑Protein French Toast

   Beat 3 large eggs in a shallow dish. Dip 4 slices of honey wheat bread into the egg mixture, coating both sides. Heat a non‑stick pan over medium heat, add a small amount of avocado oil, and cook each slice 2–3 minutes per side until golden. Top each slice with 5 g peanut butter and optional sugar‑free maple syrup.

   Time: PT10M

10. Assemble Meal Prep Containers

    Portion cooked chicken thighs, rice, and air‑fried broccoli into three containers. Add a drizzle of avocado oil and a teaspoon of mustard to each. In separate containers, place a beef patty with roasted potatoes and broccoli. Store overnight oats, yogurt bowl, and French toast in their own containers for quick grab‑and‑go meals.

    Time: PT5M

Nutrition Facts

Calories

3000

Protein

185 g

Carbohydrates

300 g

Fat

80 g

Fiber

30 g