Easy To Follow 7 Day Clean Bulk Meal Plan

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.