Bulk plan · Bangkok delivery
Muscle Gain
Meal Plan
Bangkok
Up to 60 grams of protein and 650–800 kcal per meal. Chef-prepared clean surplus food — CP Foods chicken, MSC salmon, Thai beef — sous-vide and char-grilled, never deep-fried.
Macros weighed to ±5%. Cold-chain delivered to Bangkok on Sunday, Monday, Wednesday, and Thursday. From ฿129 per meal — bundles lower the per-meal cost. First order 10% off.
The physiology behind the plan
Calorie surplus + protein
the two pillars of hypertrophy
Muscle hypertrophy — the actual increase in muscle fibre cross-sectional area — requires two simultaneous conditions: a mechanical stimulus(resistance training) and sufficient raw material (calories + protein). Without the calorie surplus, the body has no energy to synthesise new tissue. Without the protein, it lacks the amino acid building blocks. Harvest bulk meals address the nutrition side of that equation so you can focus on the training side.
For natural lifters, the recommended protein range for maximising muscle protein synthesis (MPS) sits at 1.6–2.2 g per kg of body weight per day. At 80 kg, that is 128–176 g of protein daily. Three Harvest bulk meals alone deliver 150–180 g — putting most lifters in the optimal range without a single scoop of protein powder.
The calorie surplus works best when it is modest and clean: research suggests 200–400 kcal above total daily energy expenditure (TDEE) maximises muscle gain while minimising fat accumulation. Harvest bulk meals at 650–800 kcal each are designed to slot into that range. Carbohydrate comes from riceberry, quinoa, and sweet potato — complex, fibre-rich sources that fuel training and replenish glycogen without the blood-sugar spikes of processed carbs.
Protein quality matters as much as quantity. We use leucine-dense animal proteins — CP Foods GAP-certified chicken, MSC salmon and tuna, Thai grass-fed beef — because leucine is the primary trigger for MPS. All proteins are cooked by sous-vide, char-grilling, or steam-baking to preserve the amino acid profile. No deep-frying, no trans-fats, no damaged omega-3s.
Up to 60g
protein
Per meal — leucine-rich sources
650–800
kcal
Per meal — calorie-dense, clean surplus
±5%
accuracy
Macros weighed per ingredient
0
deep-fry
Sous-vide, char-grill, steam-bake only
Sample eating day
What a bulking day looks like
Three Harvest bulk meals provide 150–180 g protein and ~2,150 kcal — enough for most 80 kg lifters to run a clean 300–500 kcal surplus. Adjust with your own breakfast to hit your personal TDEE target.
Breakfast
Overnight Oats + Whey (bring your own) + Banana
Combine with a Harvest morning delivery for a 900 kcal+ start
Lunch — Harvest
Harvest mealChar-Grilled Thai Beef + Riceberry + Roasted Sweet Potato
780 kcal · 58g P · 68g C · 24g F
Post-Workout — Harvest
Harvest mealMSC Salmon + Quinoa + Royal Project Greens
710 kcal · 60g P · 52g C · 22g F
Dinner — Harvest
Harvest mealCP Chicken Breast + Brown Rice + Stir-Fried Broccoli
660 kcal · 55g P · 60g C · 18g F
Illustrative example. Actual meal selection varies by delivery day and availability — full menu at harvestcleanfood.com/menu
Bangkok delivery
Delivered cold to
your door, four days a week
Harvest delivers on Sunday, Monday, Wednesday, and Thursday. Order by 3:30 PM the day before. Meals ship in insulated cold-chain boxes at 0–4°C, keeping safe for up to 6 hours in transit. Refrigerate on arrival and eat within 6 days. Reheat in about 3 minutes.
Cold-chain spec
Other goals
Not on a bulk? We have you covered.
Harvest builds the same quality meals for every fitness goal — same macro accuracy, same cold-chain delivery, same certified sourcing.
Frequently asked
Your questions, answered
How much protein do I need to build muscle?
Most research supports 1.6–2.2 g of protein per kg of body weight per day for muscle gain. A 80 kg lifter targeting 2 g/kg needs 160 g daily — achievable across 3–4 Harvest bulk meals without any extra food tracking.
How many calories are in the muscle-gain meals?
Bulk-goal meals range from 650–800 kcal with up to 60 g protein. The calorie surplus is achieved through complex carbohydrates (riceberry, quinoa, sweet potato) and healthy fats — not fillers or deep-fried foods.
Can I build muscle without eating in a calorie surplus?
Beginners and those returning after a break can build muscle at maintenance calories ("body recomposition"). Advanced lifters generally need a modest surplus of 200–400 kcal above TDEE for consistent mass gains. Harvest bulk meals are designed to sit inside a planned surplus without unnecessary fat gain.
What protein sources are in the bulk meals?
CP Foods GAP-certified chicken breast, MSC-certified salmon, Thai grass-fed beef, and MSC tuna. All proteins are sous-vide, char-grilled, or steam-baked — never deep-fried. The cooking methods preserve the amino acid profile and avoid trans-fats.
Which Bangkok areas do you deliver to?
Sukhumvit, Silom, Sathorn, Thonglor, Ekkamai, Ari, Asoke, Phrom Phong, On Nut, Rama 9, Ratchadaphisek, and Ladprao on Sunday, Monday, Wednesday, and Thursday.
Do I have to subscribe?
No subscription required. Bundles of 5, 10, 15, or 20 meals lower the per-meal price below ฿129. Order as often as your training schedule demands. First order gets 10% off.
Start your bulk this week
Up to 60g protein.
Delivered tomorrow.
Order by 3:30 PM. Cold-chain delivery across Bangkok. 10% off your first order. No subscription, no lock-in.
