If you’re looking to build muscle and gain size, you may have heard of “bulking” – a period of increased calorie intake to support muscle growth.
However, not all bulking diets are created equal. A “clean” bulk meal plan emphasizes whole, nutrient-dense foods that promote muscle growth while minimizing fat gain.
In this article, we will discuss what a 7-day clean bulk meal plan entails.
What is a Clean Bulk Meal Plan?
A clean bulk meal plan is a diet plan that focuses on whole, nutrient-dense foods to support muscle growth while minimizing fat gain.
This type of diet emphasizes lean proteins, complex carbohydrates, and healthy fats. By prioritizing these macronutrients, you can ensure that your body has the fuel it needs to build muscle without gaining excessive body fat.
The Benefits of a Clean Bulk Meal Plan
A clean bulk meal plan has several benefits for those looking to build muscle:
- Promotes Muscle Growth – By consuming adequate amounts of protein and calories, you can support muscle growth and repair.
- Minimizes Fat Gain – A clean bulk meal plan focuses on nutrient-dense foods, which can help prevent excessive fat gain during a bulking phase.
- Improves Overall Health – A diet that emphasizes whole, nutrient-dense foods can have numerous health benefits, including improved digestion, increased energy levels, and improved mental clarity.
How to Follow a Clean Bulk Meal Plan
To follow a clean bulk meal plan, you should aim to consume slightly more calories than your body burns each day while prioritizing nutrient-dense whole foods.
Here are some tips for creating a clean bulk meal plan:
- Determine your calorie needs: Use a calorie calculator to determine how many calories you need to consume each day to support muscle growth. Aim for a surplus of 250-500 calories per day.
- Prioritize protein: Consume at least 1 gram of protein per pound of body weight each day to support muscle growth and recovery.
- Include complex carbohydrates: Whole grains, fruits, and vegetables are rich in complex carbohydrates that can provide sustained energy throughout the day.
- Choose healthy fats: Include healthy fats such as avocados, nuts, and olive oil to support overall health and nutrient absorption.
- Plan your meals: Use a meal planner or meal prep service to plan and prepare your meals in advance, which can help you stay on track and avoid unhealthy food choices.
7-Day Clean Bulk Meal Plan
Here is a simple and easy-to-follow 7-Day Clean Bulk Meal Plan. This is a sample plan and can be modified based on personal preferences.
Day 1:
- Breakfast: Oatmeal with banana, peanut butter, and protein powder
- Snack: Greek yogurt with mixed berries and honey
- Lunch: Grilled chicken breast with quinoa and mixed vegetables (bell peppers, onions, and spinach)
- Snack: Apple slices with almond butter
- Dinner: Baked salmon with sweet potato and mixed vegetables (asparagus, mushrooms, and onions)
- Snack: Cottage cheese with sliced peaches and honey
| Meal | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| Breakfast | 535 | 36g | 15g | 63g |
| Snack 1 | 155 | 14g | 3g | 19g |
| Lunch | 465 | 44g | 10g | 48g |
| Snack 2 | 200 | 4g | 11g | 23g |
| Dinner | 540 | 38g | 19g | 49g |
| Snack 3 | 175 | 18g | 4g | 16g |
Day 2:
- Breakfast: Scrambled eggs with spinach and whole wheat toast
- Snack: Protein smoothie with mixed berries, spinach, and almond milk
- Lunch: Turkey chilli with brown rice and mixed vegetables (tomatoes, corn, and bell peppers)
- Snack: Carrots with hummus
- Dinner: Grilled flank steak with baked potato and mixed vegetables (green beans, onions, and mushrooms)
- Snack: Greek yogurt with sliced strawberries and granola
| Meal | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| Breakfast | 355 | 23g | 17g | 29g |
| Snack 1 | 195 | 18g | 6g | 18g |
| Lunch | 465 | 36g | 8g | 67g |
| Snack 2 | 70 | 2g | 3g | 8g |
| Dinner | 525 | 36g | 17g | 51g |
| Snack 3 | 215 | 17g | 4g | 29g |
Day 3:
- Breakfast: Greek yogurt with mixed berries, honey, and granola
- Snack: Protein bar
- Lunch: Grilled chicken Caesar salad with whole wheat croutons and mixed vegetables (romaine lettuce, cherry tomatoes, and cucumbers)
- Snack: Banana with almond butter
- Dinner: Baked cod with quinoa and mixed vegetables (broccoli, carrots, and onions)
- Snack: Cottage cheese with sliced pears and honey
| Meal | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| Breakfast | 375 | 23g | 7g | 56g |
| Snack 1 | 220 | 20g | 7g | 19g |
| Lunch | 450 | 40g | 18g | 29g |
| Snack 2 | 220 | 5g | 12g | 24g |
| Dinner | 495 | 37g | 10g | 60g |
| Snack 3 | 175 | 17g | 5g | 15g |
Day 4:
- Breakfast: Protein pancakes with banana and maple syrup
- Snack: Trail mix with nuts and dried fruit
- Lunch: Grilled chicken and vegetable kebabs with brown rice
- Snack: Greek yogurt with mixed berries and honey
- Dinner: Pork tenderloin with roasted sweet potato and mixed vegetables (asparagus, red peppers, and onions)
- Snack: Cottage cheese with sliced peaches and honey
| Meal | Calories | Carbohydrates (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Breakfast | 450 | 55 | 28 | 13 |
| Snack | 200 | 19 | 6 | 12 |
| Lunch | 550 | 60 | 40 | 12 |
| Snack | 200 | 15 | 11 | 13 |
| Dinner | 600 | 50 | 50 | 20 |
| Snack | 150 | 9 | 14 | 6 |
Day 5:
- Breakfast: Scrambled eggs with whole wheat toast and sliced avocado
- Snack: Protein smoothie with mixed berries, spinach, and almond milk
- Lunch: Grilled shrimp with quinoa and mixed vegetables (bell peppers, onions, and spinach)
- Snack: Carrots with hummus
- Dinner: Baked chicken thighs with baked potato and mixed vegetables (green beans, onions, and mushrooms)
- Snack: Greek yogurt with sliced strawberries and granola
| Meal | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Breakfast | 408 | 24 | 24 | 22 |
| Snack | 176 | 9 | 5 | 25 |
| Lunch | 391 | 36 | 6 | 44 |
| Snack | 82 | 2 | 6 | 6 |
| Dinner | 526 | 43 | 13 | 49 |
| Snack | 246 | 20 | 6 | 28 |
Day 6:
- Breakfast: Protein oatmeal with banana, peanut butter, and honey
- Snack: Protein bar
- Lunch: Turkey chilli with brown rice and mixed vegetables (tomatoes, corn, and bell peppers)
- Snack: Apple slices with almond butter
- Dinner: Grilled salmon with sweet potato and mixed vegetables (asparagus, mushrooms, and onions)
- Snack: Cottage cheese with sliced pears and honey
| Meal | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Breakfast | 475 | 26 | 15 | 59 |
| Snack | 200 | 20 | 6 | 21 |
| Lunch | 520 | 35 | 8 | 76 |
| Snack | 200 | 5 | 12 | 23 |
| Dinner | 540 | 40 | 21 | 35 |
| Snack | 180 | 14 | 4 | 22 |
Day 7:
- Breakfast: Greek yogurt with mixed berries, honey, and granola
- Snack: Trail mix with nuts and dried fruit
- Lunch: Grilled chicken Caesar salad with whole wheat croutons and mixed vegetables (romaine lettuce, cherry tomatoes, and cucumbers)
- Snack: Banana with almond butter
- Dinner: Baked cod with quinoa and mixed vegetables (broccoli, carrots, and onions)
- Snack: Cottage cheese with sliced peaches and honey
| Meal | Calories | Protein (g) | Fat (g) | Carbohydrates (g) |
|---|---|---|---|---|
| Breakfast | 450 | 28 | 13 | 57 |
| Snack | 200 | 20 | 8 | 20 |
| Lunch | 500 | 40 | 12 | 54 |
| Snack | 200 | 8 | 14 | 21 |
| Dinner | 550 | 40 | 18 | 50 |
| Snack | 200 | 18 | 6 | 23 |
*Note that these values are approximate and may vary depending on the specific brands and quantities of ingredients used.
