Clean bulking diet example – Here, we’ll be looking at a typical one day clean eating meal plan example, which you can prepare yourself in your own home. By clean bulking, we mean healthy foods that are naturally low in saturated fat, to aid in lean muscle gain, and prevent fat gain in the process.
9am Meal 1
3 eggs scrambled
1 slice of rye bread
80g cooked oats
Handful of mixed dried berries
11 am Meal 2
2 x scoops of whey protein with water
1pm Meal 3
2 x chicken breasts
150g of broccoli
225g of brown rice
3pm meal 4
A handful of organic mixed nuts
A handful of dried fruit
200g of natural yoghurt
5pm meal 5
1 x baked sweet potato
2 cups of spinach
1 x salmon fillet
7pm meal 6
1 tin of drained tuna
1 tub of cottage cheese
Handful of almonds
9pm meal 7
2 x scoops of casein protein powder
250ml water
And there you have it. That’s a typical example of a clean bulk meal plan for one day. With each meal, you can alternate between protein sources, so some days you may switch chicken breast for turkey, or salmon for cod and so on. You can also substitute your veggies, just make sure you get enough green and avoid overly sugary ones such as carrots. You’ll also notice that in the evening, after 5pm, we no longer consume any carbohydrates.
On top of this, we consume a casein protein shake before bed. The reason for this is because casein protein is slower digesting than whey protein, so it will keep your muscles and body fueled throughout the night whilst you sleep. If you wake up especially early, you can also throw in an additional whey protein shake which will keep you going for the next couple of hours or so.
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Hi I like the look of this meal plan however I am a nightshift worker so carbs after 5pm is virtually impossible , would I just switch it over type of thing could you give an example of timescales to eat thanks
Since you are active at night, don’t worry about eating carbs after 5pm. Just shift the schedule to when your day starts.
Is this eating plan for a 200 lb male?
I am a 115 lb female.. seems like a lot of food?
Yes, this is an example for a 200lb athlete.