High-Calorie Meal Plan & Recipes for Skinny Guys to Build Lean Muscle

In the last five issues, we’ve covered everything from macros for muscle gain to the best supplements for hardgainers, plus the full Holy Bulk grocery list.
Now it’s time for a high-calorie meal plan designed for skinny guys to build lean muscle without dirty bulking.
These 4 go-to recipes, built entirely from the Holy Bulk food list, deliver the calories, protein, and digestion support you need to bulk successfully.

🥤 1. OJ Max (Morning Primer)

I start the day with orange juice — not just for the taste, but because it’s a powerful first step toward our muscle-building goal.

OJ can be swapped for pineapple, apple, or mango juice, but these options are generally less consistent in quality and nutrient profile.

Why it works for bulking:

• Blood sugar stability — OJ gives fast glucose + fructose. Adding salt and protein prevents crashes.

• Sodium–potassium balance — Prevents low blood pressure, supports muscle hydration and nutrient uptake.

• Metabolic direction — Sugars with cofactors are more likely to refill muscle glycogen than feed gut bacteria.

Ingredients Table:

This combination is especially effective for hardgainers who need an early-day metabolic boost.

🍚 2. Rice Pudding (Condensed Energy)

Most of our calories come from white rice. It’s inexpensive, highly versatile, and pairs well with milk to condense calories into fewer meals. This combination is efficient, easy to prepare, and tastes great.

Why it works for bulking:

• High-carb, low-fat meals push glucose into muscle, not fat.

• Gut-safe ingredients — white rice + lactose-free skim milk — are highly digestible and help prevent bloating

• Scalable calories for consistent daily intake.

Ingredients Table:

White rice can be swapped for cream of rice or rice noodles. Avoid brown, black, or wild rice — they’re harder to digest and not ideal for lean bulking.

White sugar or raw honey are the cleanest, most effective sweeteners for this recipe. Add to taste, but remember to log them in your tracking app.

Any spice or flavour is fine as long as it aligns with Holy Bulk principles — cinnamon, pumpkin spice, carob, coffee, and similar options are all fair game.

🥕 3. Ray Peat’s Carrot Salad (Gut Detox)

As seen in the previous issue.

Why it works for bulking:

• Binds endotoxins to reduce inflammation.

• Antimicrobial oils & acids support healthy gut bacteria.

• Improved digestion means better nutrient absorption.

Ingredients Table:

🥩 4. Animal Anabolism (PM Meal)

The final meal of the day is rich in animal protein and low in carbohydrates.

Why it works for bulking:

• Overnight hormone support — keeps insulin low before bed for optimal growth hormone release.

• Micronutrient density — retinol, choline, creatine, zinc, and iron from animal foods.

• Glycine for sleep — bone broth or gelatin improves recovery.

Ingredients Table:

🕒 Putting It Together — Daily Meal Flow

Have a look at the nutrient timing guide for more information.

❓ Frequently Asked Questions (FAQ)

Q: Can I bulk with just these 4 meals?
A: Yes. They provide all key nutrients — protein, carbs, fats, micronutrients — while supporting digestion. Just adjust portion sizes to reach your calorie goal.

Q: Are these recipes good for hardgainers?
A: Absolutely. They’re high-calorie, nutrient-dense, and easy to digest — ideal for skinny guys with fast metabolisms.

Q: Can I swap ingredients?
A: You can replace jasmine rice with other white rice varieties, but not with different carbohydrate sources. Any lean animal protein or eggs are fine. Milk should be very low in fat; lactose-free or A2 milk works if you’re lactose intolerant. There are no known allergens in the Holy Bulk plan.
Vegetarians can swap animal protein for high-quality plant proteins. Vegans will require a full plan restructure, which I’ll cover in a future guide.