A Sample Clean Bulk Meal Plan For Building Muscle

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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  1. Hared
  2. Michael Doyle
    • F&P Admin
  3. Sara
    • F&P Admin

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