For some, gaining weight and putting on muscle mass can be easy. They might be able to increase their weight just by eating more or by drinking water. While for some it can be the hardest part of the day. You might eat and drink all day and still not be able to gain weight? And what if I tell you that you are lacking a proper diet? Eating doesn’t mean you will end up gaining weight. But eating in proper proportion as per your body requirements will help you gain weight, muscles, and strength.

We are here to share the top 10 bulking diets that will boost your gaining journey. This diet is mainly focused on gaining and is budget-friendly so that anyone can afford it. Not only this, these diets are tested and verified by professionals. So you can rely on this.

1. The Classic Clean Bulk (India Edition)

This diet is mainly for those who want to cut down the fat and gain some muscle mass. If your loss is to build a lean physique, this is for you.

Total Calories: ~3,200 kcal

• Breakfast (650 kcal):
  • Rolled oats – 1 cup (80g)
  • Milk – 1 glass (250 ml)
  • Peanut butter – 1 tbsp
  • Banana – 1
• Brunch (400 kcal):
  • Curd – 1 cup
  • Roasted peanuts – 2 tbsp
• Lunch (700 kcal):
  • Boiled eggs – 3
  • Rice – 1 cup cooked
  • Mixed sabzi (potato + peas) – 1 cup
• Post-Workout (450 kcal):
  • Homemade whey shake / sattu shake with jaggery – 1 glass
• Dinner (1,000 kcal):
  • Paneer – 100g
  • Chapati – 2
  • Dal – 1 bowl
  • Ghee – 1 tsp

2. Dirty Bulk

If you want to gain weight fast while building muscles. Then grab this deal. This diet is way better than using a mass gainer. You might start to see the results in just 1 week.

Total Calories: ~3,800 kcal

• Breakfast (800 kcal):
  • Bread – 4 slices
  • Amul butter – 2 tbsp
  • Tea with sugar and full-fat milk
• Brunch (700 kcal):
  • Paratha – 2 with aloo stuffing
  • Curd – ½ cup
• Lunch (1,100 kcal):
  • Chicken curry – 1.5 cups
  • Rice – 1.5 cups
  • Fryums or chips – 1 packet
• Post-Workout (600 kcal):
  • Banana shake with sugar and milk – 2 bananas
• Dinner (600 kcal):
  • Maggi with added eggs/soya – 1 plate
  • Boondi raita – ½ cup

3. High-Carb Bulk

As the name suggests, high-carb bulk, this diet’s main calorie source is carbohydrates. This will work as your fuel, as in an intense training session your body uses carbs as fuel, not fats as fuel.

Total Calories: ~3,400 kcal

• Breakfast (600 kcal):
  • Poha with peanuts – 1 bowl
  • Masala chai – 1 cup
• Brunch (450 kcal):
  • Banana – 1
  • Chikki – 2 small pieces
• Lunch (900 kcal):
  • Khichdi with ghee – 1.5 cups
  • Curd – 1 bowl
• Post-Workout (500 kcal):
  • Sweet potato – 1 medium
  • Boiled egg – 2
• Dinner (950 kcal):
  • Rajma – 1 cup
  • Rice – 1.5 cups
  • Salad with oil dressing

4. High-Protein Bulk

Seems like your goal is aesthetic physique? Then go for it. This diet is rich in protein and will help to achieve muscle hypertrophy faster as well as make your body recover faster. Hence, the greater the pump, the greater the physique.

Total Calories: ~3,200 kcal

• Breakfast (750 kcal):
  • Boiled eggs – 4
  • Oats with milk – 1 bowl
• Brunch (400 kcal):
  • Roasted chana – 1 cup
  • Buttermilk – 1 glass
• Lunch (700 kcal):
  • Chicken breast – 100g
  • Rice – 1 cup
  • Mixed sabzi – 1 cup
• Post-Workout (550 kcal):
  • Whey or sattu with banana
• Dinner (800 kcal):
  • Moong dal – 1 bowl
  • Paneer bhurji – 75g
  • Chapati – 2

5. Intermittent Fasting Bulk

Its goal is simple: to help in your bulk but in a restricted manner. As some people follow intermittent fasting and want to grow their weight, then go for this diet. Start the whole diet plan from 12PM to 8PM, and after that it will be your fasting time. But make sure to train and rest well.

Total Calories: ~3,300 kcal

• Meal 1 (900 kcal):
  • Veg pulao – 1.5 cups
  • Curd – 1 bowl
  • Paneer tikka – 100g
• Meal 2 (800 kcal):
  • Masala omelet – 2 eggs
  • Chapati – 2
  • Milk – 1 glass
• Post-Workout (500 kcal):
  • Banana + peanut butter shake
• Dinner (1,100 kcal):
  • Chicken or soya curry – 1 cup
  • Rice – 1.5 cups
  • Ghee – 1 tsp

6. Vegan Bulk

Being a vegan and skinny can be a little harsh on today’s reality. Vegans do have fewer options in their diet, and it can be difficult for them to bulk but not impossible. So without hesitation, you can go with the below diet plan.

Total Calories: ~3,200 kcal

• Breakfast (650 kcal):
  • Upma – 1 plate
  • Almonds – 10
• Brunch (500 kcal):
  • Banana – 1
  • Roasted chana – ½ cup
  • Jaggery – 1 cube
• Lunch (850 kcal):
  • Chole – 1 cup
  • Rice – 1 cup
  • Salad with peanuts
• Post-Workout (500 kcal):
  • Sattu shake with lemon & jaggery
• Dinner (700 kcal):
  • Soya chunks curry – ¾ cup
  • Chapati – 2
  • Bhindi sabzi – 1 cup

7. Keto Bulk

Low-carb, high-fat bulk? If yes, then this is going to be your favorite among all the 10. This diet contains high fat, which means you can grow big faster and easily. Also, it depends on your training, but yes, it will make you big for sure.

Total Calories: ~3,000 kcal

• Breakfast (700 kcal):
  • Eggs – 3
  • Paneer cubes – 50g
  • Coconut chutney – 1 tbsp
• Brunch (400 kcal):
  • Cheese cubes – 2
  • Coconut water – 1 glass
• Lunch (800 kcal):
  • Chicken cooked in ghee – 100g
  • Stir-fried spinach/methi – 1 cup
• Post-Workout (300 kcal):
  • Isolate protein in water
• Dinner (800 kcal):
  • Boiled eggs – 3
  • Palak paneer – 1 cup
  • Mixed veg sautéed in butter

8. Meal Prep Bulk

Choosing this bulk plan can be helpful as it contains easy-to-make items. It offers structured and consistent results. It will help you to reduce cheat meals and ensure a healthy and heartfelt progress that you will not regret.

Total Calories: ~3,300 kcal

• Breakfast (650 kcal):
  • Overnight oats with milk, almonds – 1 jar
• Brunch (400 kcal):
  • Roasted moong + puffed rice chaat – 1 bowl
• Lunch (800 kcal):
  • Meal box: Rajma + rice + curd
• Post-Workout (450 kcal):
  • Protein powder with banana
• Dinner (1,000 kcal):
  • Meal box: Chicken or paneer + chapati + sabzi + ghee

9. Reverse Dieting Bulk

This bulk follows a slow and steady method. In this bulk, you have to increase your calorie intake gradually, not immediately. Why choose this? Because it offers controlled gains and improved metabolism.

Total Calories: ~3,000 kcal

• Breakfast (500 kcal):
  • Boiled egg – 2
  • Bread – 2 slices
  • Tea – 1 cup
• Brunch (400 kcal):
  • Banana – 1
  • Chikki – 2 small
• Lunch (700 kcal):
  • Rice – 1 cup
  • Dal – 1 cup
  • Ghee – 1 tsp
• Post-Workout (500 kcal):
  • Banana whey shake
• Dinner (900 kcal):
  • Soya curry – 1 cup
  • Chapati – 2
  • Veg sabzi – 1 cup

10. Flexible Diet

Marco-focused diets can be difficult to find. But not impossible. This diet is Marco-focused and flexible. As per my thinking, this diet can be followed by every Indian out there. Not only is this affordable, but it also contains 3000+ calories. Take a look at this.

Total Calories: ~3,300 kcal

• Breakfast (700 kcal):
  • Dosa – 2
  • Coconut chutney – 2 tbsp
  • Eggs – 2
• Brunch (450 kcal):
  • Curd + murmura chaat – 1 bowl
• Lunch (800 kcal):
  • Chicken biryani – 1 medium plate
  • Onion raita – ½ cup
• Post-Workout (500 kcal):
  • Sattu + milk shake
• Dinner (850 kcal):
  • Dal fry – 1 cup
  • Chapati – 2
  • Aloo gobi – 1 cup

Conclusion

All the diet mentioned above are great and beat part about them is that they are budget friendly. Select anyone and start your bulking journey.