Quick

 note:  sorry  that  this  document  isn’t  as  “good  looking”  as  the  others!

These  sample  meals  plans  contain  a  lot  of  information,  and  most  people  will  probably  want  to  print  this  
out  to  bring  with  them  to  the  store  or  hang  on  their  fridge  so  they  know  what  to  cook.    Rather  than  
spending  hours  trying  to  make  it  fit  into  the  template  and  look  pretty,  I  figured  it  would  be  a  better  use  of  
my  time  and  your  printer  ink  if  I  just  kept  things  simple!    

Besides,  it’s  what  on  the  inside  that  counts,  and  this  sample  6-­‐week  meal  plan  is  packed  with  content.  

The  Bulk  Up  meal  plan  is  based  on  the  Paleo  Diet  as  the  foundation.    We  then  adding  dairy,  beans,  
potatoes,  oats,  and  quinoa...so  then  it’s  no  longer  Paleo  -­‐  but  you’ll  be  gaining  weight!    Eat  vegetables  with  
every  meal  -­‐  no  excuses;  pick  a  few  that  you  like  and  learn  to  prepare  lots  of  them.      
 
The  snacks  include  20  ounces  of  whole  milk  each.    This  will  get  you  to  just  about  a  half  of  gallon  per  day.    If  
you  are  not  gaining  weight  each  week,  consider  increasing  the  whole  milk  intake  to  each  of  your  meals  as  
well.      
 
When  in  doubt  -­‐  eat!  

 
 WEEK  ONE  
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

3 eggs scrambled w/ Oatmeal with 3 egg omelet with 2 eggs scrambled 3 eggs scrambled w/ Oatmeal with 3 egg omelet with
peppers, onions, and berries and cream. ham, cheese, and with steak and peppers, onions, and berries and ham, cheese, and
other veggies; 2 2 eggs scrambled veggies of choice. asparagus. other veggies; 2 cream. 2 eggs veggies of choice.
strips of bacon; with mixed Hashbrown Homefried potatoes. strips of bacon; scrambled with Hashbrown
homefried potatoes veggies. Coffee w/ potatoes. Coffee Coffee w/ cream. homefried potatoes mixed veggies. potatoes. Coffee
w/cheese. Coffee cream. w/ cream. w/cheese. Coffee Coffee w/ w/ cream.
w/cream. w/cream. cream.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole
milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, 1
apple. halves, 1 banana. apple. halves, 1 banana. apple. halves, 1 apple.
banana.

Grilled chicken w/ Beef chili with Baked turkey Ground beef cooked Beef chili with beans Large can of tuna Grilled chicken w/
peppers, onions, beans topped with breast with sweet with onion, peppers, topped with with kidney peppers, onions,
tomato, and squash; shredded cheese potatoes and and pinto beans. shredded cheese beans. Side tomato, and
pinto beans; and sour cream. steamed broccoli. Side salad of and sour cream. salad of spinach squash; pinto
guacamole and Side salad of spinach and other Side salad of and other beans; guacamole
cheese. spinach and other veggies. spinach and other veggies. and cheese.
veggies. veggies.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole
milk, 10 walnut milk, 20 almonds, milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, milk, 10 walnut
halves, 1 banana. 1 apple. halves, 1 banana. apple. halves, 1 banana. 1 apple. halves, 1 banana.

Stir-fry steak and Baked chicken with Grilled steak, Stir-fry pork loin with Beef stew with sweet Grilled salmon, Stir fry chicken and
broccoli w/black roasted potatoes baked potato with veggies of choice potatoes, carrots, baked potato shrimp with mixed
beans. and veggies. butter and sour and lentils. celery, and other with butter and veggies over
cream, asparagus. veggies of choice. sour cream, quinoa.
steamed
broccoli.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole
milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, 1
pear. halves, pear. pear. halves, 1 pear. pear. halves, 1 pear. pear.
 WEEK  2  
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Oatmeal with 3 egg omelet with 3 eggs. 2 strips of 3 egg omelet with Oatmeal with 3 egg omelet with 3 eggs. 2 strips of
berries and turkey, onion, green bacon. sautéed spinach, berries and turkey, onion, green bacon.
cream. 2 eggs pepper, and cheese. Hashbrown tomatoes, and feta cream. 2 eggs pepper, and cheese. Hashbrown
scrambled. Homefried potatoes. potatoes with cheese. Homefried scrambled. Homefried potatoes. potatoes with
Coffee with Coffee w/ cream. cheese. Coffee w/ potatoes. Coffee w/ Coffee with Coffee w/ cream. cheese. Coffee w/
cream cream. cream. cream cream.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole milk, 20 ounces whole 20 ounces whole 20 ounces whole
milk, 20 milk, 10 walnut milk, 20 almonds, 10 walnut halves, 1 milk, 20 almonds, milk, 10 walnut milk, 20 almonds,
almonds, 1 halves, 1 banana. 1 apple. banana. 1 apple. halves, 1 banana. 1 apple.
apple.

Baked chicken Beef chili with Stir fry pork loin w/ Large salad with Baked chicken Beef chili with Stir fry pork loin w/
with steamed beans. Side salad broccoli and other shredded turkey, black with steamed beans. Side salad broccoli and other
broccoli and with spinach and veggies with boiled beans, avocado, broccoli and with spinach and veggies with boiled
three bean salad. other vegetables. potatoes. spinach, other assorted three bean salad. other vegetables. potatoes.
veggies, and balsamic
vinaigrette.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole milk, 20 ounces whole 20 ounces whole 20 ounces whole
milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut 20 almonds, 1 apple. milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut
halves, 1 apple. halves, 1 banana. halves, 1 apple. halves, 1 banana.
banana. banana.

Grilled steak with Stir fry chicken and Grilled salmon with Grilled chicken and Grilled steak with Stir fry chicken and Grilled salmon with
asparagus and broccoli over quinoa. kidney beans and shrimp w/ onions, green asparagus and broccoli over quinoa. kidney beans and
baked sweet sautéed spinach peppers, and other baked sweet sautéed spinach
potato. and tomatoes. veggies. Pinto beans, potato. and tomatoes.
avocado, and sour
cream.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole milk, 20 ounces whole 20 ounces whole 20 ounces whole
milk, 20 milk, 10 walnut milk, 20 almonds, 10 walnut halves, 1 milk, 20 almonds, milk, 10 walnut milk, 20 almonds,
almonds, 1 pear. halves, pear. 1 pear. pear. 1 pear. halves, 1 pear. 1 pear.
 WEEK  3  
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

3 egg omelet with Oatmeal with cream Steak and eggs 3 egg omelet with 3 egg omelet with Oatmeal with cream Steak and eggs
ham, spinach, and berries. 2 eggs with hashbrown turkey, peppers, ham, spinach, and berries. 2 eggs with hashbrown
tomatoes, and scrambled w/ onion, potatoes and onions, and other tomatoes, and scrambled w/ onion, potatoes and
cheese. Homefried peppers, and other asparagus. veggies. Homefried cheese. Homefried peppers, and other asparagus.
potatoes. Coffee w/ veggies. Coffee w/ Coffee w/ potatoes. Coffee w/ potatoes. Coffee w/ veggies. Coffee w/ Coffee w/
cream. cream. cream. cream. cream. cream. cream.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole milk, 20 ounces whole 20 ounces whole 20 ounces whole
milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, 10 walnut halves, 1 milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds,
apple. halves, 1 banana. 1 apple. banana. apple. halves, 1 banana. 1 apple.

Large salad with Large can of tuna w/ Turkey cutlet w/ Ground beef cooked Large salad with Large can of tuna w/ Turkey cutlet w/
grilled chicken, boiled potatoes and broccoli and w/ peppers and grilled chicken, boiled potatoes and broccoli and
kidney beans, a side salad of lentils. onions over boiled kidney beans, a side salad of lentils.
spinach, other spinach and other potatoes. spinach, other spinach and other
assorted veggies, veggies with assorted veggies, veggies with
and balsamic vinaigrette. and balsamic vinaigrette.
vinaigrette. vinaigrette.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole milk, 20 ounces whole 20 ounces whole 20 ounces whole
milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut 20 almonds, 1 apple. milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut
halves, 1 banana. apple. halves, 1 halves, 1 banana. apple. halves, 1
banana. banana.

Stir fry steak and Beef stew with Grilled chicken Stir fry pork loin with Stir fry steak and Beef stew with Grilled chicken
shrimp w/ broccoli sweet potatoes, w/ sautéed broccoli and other shrimp w/ broccoli sweet potatoes, w/ sautéed
and other veggies carrots, celery, and spinach and veggies. Pinto beans. and other veggies carrots, celery, and spinach and
over quinoa. other veggies. baked potato. over quinoa. other veggies. baked potato.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole milk, 20 ounces whole 20 ounces whole 20 ounces whole
milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, 10 walnut halves, 1 milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds,
pear. halves, pear. 1 pear. pear. pear. halves, 1 pear. 1 pear.
 WEEK  4  
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

3 eggs scrambled w/ Oatmeal with 3 egg omelet with 2 eggs scrambled 3 eggs scrambled w/ Oatmeal with 3 egg omelet with
peppers, onions, and berries and cream. ham, cheese, and with steak and peppers, onions, and berries and ham, cheese, and
other veggies; 2 2 eggs scrambled veggies of choice. asparagus. other veggies; 2 cream. 2 eggs veggies of choice.
strips of bacon; with mixed Hashbrown Homefried potatoes. strips of bacon; scrambled with Hashbrown
homefried potatoes veggies. Coffee w/ potatoes. Coffee Coffee w/ cream. homefried potatoes mixed veggies. potatoes. Coffee
w/cheese. Coffee cream. w/ cream. w/cheese. Coffee Coffee w/ w/ cream.
w/cream. w/cream. cream.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole
milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, 1
apple. halves, 1 banana. apple. halves, 1 banana. apple. halves, 1 apple.
banana.

Grilled chicken w/ Beef chili with Baked turkey Ground beef cooked Beef chili with beans Large can of tuna Grilled chicken w/
peppers, onions, beans topped with breast with sweet with onion, peppers, topped with with kidney peppers, onions,
tomato, and squash; shredded cheese potatoes and and pinto beans. shredded cheese beans. Side tomato, and
pinto beans; and sour cream. steamed broccoli. Side salad of and sour cream. salad of spinach squash; pinto
guacamole and Side salad of spinach and other Side salad of and other beans; guacamole
cheese. spinach and other veggies. spinach and other veggies. and cheese.
veggies. veggies.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole
milk, 10 walnut milk, 20 almonds, milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, milk, 10 walnut
halves, 1 banana. 1 apple. halves, 1 banana. apple. halves, 1 banana. 1 apple. halves, 1 banana.

Stir fry steak and Baked chicken with Grilled steak, Stir fry pork loin with Beef stew with sweet Grilled salmon, Stir fry chicken and
broccoli w/black roasted potatoes baked potato with veggies of choice potatoes, carrots, baked potato shrimp with mixed
beans. and veggies. butter and sour and lentils. celery, and other with butter and veggies over
cream, asparagus. veggies of choice. sour cream, quinoa.
steamed
broccoli.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole
milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, 1
pear. halves, pear. pear. halves, 1 pear. pear. halves, 1 pear. pear.
 WEEK  5  
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Oatmeal with 3 egg omelet with 3 eggs. 2 strips of 3 egg omelet with Oatmeal with 3 egg omelet with 3 eggs. 2 strips of
berries and turkey, onion, green bacon. sautéed spinach, berries and turkey, onion, green bacon.
cream. 2 eggs pepper, and cheese. Hashbrown tomatoes, and feta cream. 2 eggs pepper, and cheese. Hashbrown
scrambled. Homefried potatoes. potatoes with cheese. Homefried scrambled. Homefried potatoes. potatoes with
Coffee with Coffee w/ cream. cheese. Coffee w/ potatoes. Coffee w/ Coffee with Coffee w/ cream. cheese. Coffee w/
cream cream. cream. cream cream.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole milk, 20 ounces whole 20 ounces whole 20 ounces whole
milk, 20 milk, 10 walnut milk, 20 almonds, 10 walnut halves, 1 milk, 20 almonds, milk, 10 walnut milk, 20 almonds,
almonds, 1 halves, 1 banana. 1 apple. banana. 1 apple. halves, 1 banana. 1 apple.
apple.

Baked chicken Beef chili with Stir fry pork loin w/ Large salad with Baked chicken Beef chili with Stir fry pork loin w/
with steamed beans. Side salad broccoli and other shredded turkey, black with steamed beans. Side salad broccoli and other
broccoli and with spinach and veggies with boiled beans, avocado, broccoli and with spinach and veggies with boiled
three bean salad. other vegetables. potatoes. spinach, other assorted three bean salad. other vegetables. potatoes.
veggies, and balsamic
vinaigrette.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole milk, 20 ounces whole 20 ounces whole 20 ounces whole
milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut 20 almonds, 1 apple. milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut
halves, 1 apple. halves, 1 banana. halves, 1 apple. halves, 1 banana.
banana. banana.

Grilled steak with Stir fry chicken and Grilled salmon with Grilled chicken and Grilled steak with Stir fry chicken and Grilled salmon with
asparagus and broccoli over quinoa. kidney beans and shrimp w/ onions, green asparagus and broccoli over quinoa. kidney beans and
baked sweet sautéed spinach peppers, and other baked sweet sautéed spinach
potato. and tomatoes. veggies. Pinto beans, potato. and tomatoes.
avocado, and sour
cream.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole milk, 20 ounces whole 20 ounces whole 20 ounces whole
milk, 20 milk, 10 walnut milk, 20 almonds, 10 walnut halves, 1 milk, 20 almonds, milk, 10 walnut milk, 20 almonds,
almonds, 1 pear. halves, pear. 1 pear. pear. 1 pear. halves, 1 pear. 1 pear.
 WEEK  6  
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

3 egg omelet with Oatmeal with cream Steak and eggs 3 egg omelet with 3 egg omelet with Oatmeal with cream Steak and eggs
ham, spinach, and berries. 2 eggs with hashbrown turkey, peppers, ham, spinach, and berries. 2 eggs with hashbrown
tomatoes, and scrambled w/ onion, potatoes and onions, and other tomatoes, and scrambled w/ onion, potatoes and
cheese. Homefried peppers, and other asparagus. veggies. Homefried cheese. Homefried peppers, and other asparagus.
potatoes. Coffee w/ veggies. Coffee w/ Coffee w/ potatoes. Coffee w/ potatoes. Coffee w/ veggies. Coffee w/ Coffee w/
cream. cream. cream. cream. cream. cream. cream.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole milk, 20 ounces whole 20 ounces whole 20 ounces whole
milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, 10 walnut halves, 1 milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds,
apple. halves, 1 banana. 1 apple. banana. apple. halves, 1 banana. 1 apple.

Large salad with Large can of tuna w/ Turkey cutlet w/ Ground beef cooked Large salad with Large can of tuna w/ Turkey cutlet w/
grilled chicken, boiled potatoes and broccoli and w/ peppers and grilled chicken, boiled potatoes and broccoli and
kidney beans, a side salad of lentils. onions over boiled kidney beans, a side salad of lentils.
spinach, other spinach and other potatoes. spinach, other spinach and other
assorted veggies, veggies with assorted veggies, veggies with
and balsamic vinaigrette. and balsamic vinaigrette.
vinaigrette. vinaigrette.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole milk, 20 ounces whole 20 ounces whole 20 ounces whole
milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut 20 almonds, 1 apple. milk, 10 walnut milk, 20 almonds, 1 milk, 10 walnut
halves, 1 banana. apple. halves, 1 halves, 1 banana. apple. halves, 1
banana. banana.

Stir fry steak and Beef stew with Grilled chicken Stir fry pork loin with Stir fry steak and Beef stew with Grilled chicken
shrimp w/ broccoli sweet potatoes, w/ sautéed broccoli and other shrimp w/ broccoli sweet potatoes, w/ sautéed
and other veggies carrots, celery, and spinach and veggies. Pinto beans. and other veggies carrots, celery, and spinach and
over quinoa. other veggies. baked potato. over quinoa. other veggies. baked potato.

20 ounces whole 20 ounces whole 20 ounces whole 20 ounces whole milk, 20 ounces whole 20 ounces whole 20 ounces whole
milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds, 10 walnut halves, 1 milk, 20 almonds, 1 milk, 10 walnut milk, 20 almonds,
pear. halves, pear. 1 pear. pear. pear. halves, 1 pear. 1 pear.