{"id":42904,"date":"2022-05-05T21:51:14","date_gmt":"2022-05-05T21:51:14","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42904"},"modified":"2025-07-11T00:03:40","modified_gmt":"2025-07-11T00:03:40","slug":"clean-bulking-meal-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/","title":{"rendered":"Clean Bulking Meal Plan For Building Lean Muscle"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#What_Is_Clean_Bulking\" >What Is Clean Bulking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#What_Are_Good_Foods_for_Clean_Bulking\" >What Are Good Foods for Clean Bulking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Why_Lean_Meats\" >Why Lean Meats?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Why_Vegetables\" >Why Vegetables?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Snack_on_Fruits\" >Snack on Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Why_You_Shouldnt_Avoid_Carbs\" >Why You Shouldn&#8217;t Avoid Carbs\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Why_You_Shouldnt_Avoid_Healthy_Fats\" >Why You Shouldn&#8217;t Avoid Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#How_Many_Calories_Should_I_Eat\" >How Many Calories Should I Eat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#How_Many_Meals_a_Day_to_Clean_Bulk\" >How Many Meals a Day to Clean Bulk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#What_Should_I_Avoid_When_Clean_Bulking\" >What Should I Avoid When Clean Bulking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#7-Day_Clean_Bulking_Diet_Meal_Plan\" >7-Day Clean Bulking Diet Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Day_One\" >Day One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Day_Two\" >Day Two\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Day_Three\" >Day Three<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Day_Four\" >Day Four\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Day_Five\" >Day Five\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Day_Six\" >Day Six\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Day_Seven\" >Day Seven\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Sample_Clean_Bulking_Shopping_List\" >Sample Clean Bulking Shopping List\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Protein\" >Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Carbs\" >Carbs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Fruits_and_vegetables\" >Fruits and vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Healthy_fats\" >Healthy fats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#What_Are_the_Benefits_of_Clean_Bulking\" >What Are the Benefits of Clean Bulking?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Less_Fat_Gain\" >Less Fat Gain\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#More_Muscle_Gain\" >More Muscle Gain\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Improved_Performance\" >Improved Performance\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Better_Overall_Health\" >Better Overall Health\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#What_Are_the_Downsides_of_Clean_Bulking\" >What Are the Downsides of Clean Bulking?\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Takes_More_Time\" >Takes More Time\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#May_Not_See_Results_as_Quickly\" >May Not See Results as Quickly\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#How_to_Clean_Bulk\" >How to Clean Bulk\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Eat_Enough_Calories\" >Eat Enough Calories\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Get_Enough_Protein\" >Get Enough Protein\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Eat_Healthy_Carbs\" >Eat Healthy Carbs\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Eat_Healthy_Fats\" >Eat Healthy Fats\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Avoid_Junk_Food\" >Avoid Junk Food\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Have_a_Cheat_Day\" >Have a Cheat Day\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Reduce_Calories_Slightly_on_Non-Training_Days\" >Reduce Calories Slightly on Non-Training Days\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Lift_Heavy_Weights\" >Lift Heavy Weights\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Get_Enough_Rest\" >Get Enough Rest\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Take_Supplements\" >Take Supplements\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Drink_Plenty_of_Water\" >Drink Plenty of Water\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Eat_Often\" >Eat Often\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Track_Your_Progress\" >Track Your Progress\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Be_Patient\" >Be Patient\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Is_2900_calories_enough_to_bulk\" >Is 2,900 calories enough to bulk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-49\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Is_rice_good_for_a_bulk\" >Is rice good for a bulk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-50\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Can_you_have_a_cheat_day_on_a_clean_bulk\" >Can you have a cheat day on a clean bulk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-51\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#Can_I_eat_junk_on_a_clean_bulk\" >Can I eat junk on a clean bulk?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-52\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Bulking is the process of eating more calories than you burn in order to gain weight and build muscle. The goal of clean bulking is to minimize fat gain while maximizing muscle growth. This can be accomplished by following a healthy <a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\">balanced diet<\/a> and exercise plan.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=clean_bulking_meal_plan&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=clean_bulking_meal_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Clean_Bulking\"><\/span><b>What Is Clean Bulking?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Clean bulking is a term that is used to describe the process of building muscle while minimizing fat gain. It involves consuming a slight calorie surplus, usually around 5-10% above your maintenance level, to support muscle growth without excessive fat gain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Clean bulking is important for several reasons. Firstly, it aims for more sustainable progress toward building muscle. By minimizing fat gain, you can avoid the common problem of having to go through frequent cycles of cutting and bulking, which can be taxing on the body both physically and mentally.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, clean bulking also aims for better body composition. By keeping your calorie surplus small and focusing on nutrient-dense foods, you\u2019re more likely to build lean muscle mass than excess body fat. This can help you achieve a more toned and defined physique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To clean bulk effectively, you should focus on the quality of your food choices. This means opting for whole, nutrient-dense foods such as lean proteins, complex carbohydrates, and healthy fats. These foods will provide your body with the necessary nutrients to support muscle growth while minimizing fat gain (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-building-foods\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Track your calorie intake and make sure you\u2019re consuming a slight surplus rather than just eating as much as possible. This will prevent excessive fat gain and allow for more controlled progress. In addition, make sure to prioritize resistance training and aim for progressive overload in your workouts to stimulate muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While clean bulking may not result in rapid weight gain like traditional bulking methods, it\u2019s a more sustainable and healthier approach. It allows for gradual progress while still supporting muscle growth and overall body composition.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=clean_bulking_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/16.png\" alt=\"clean bulking meal plan\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=clean_bulking_meal_plan\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Good_Foods_for_Clean_Bulking\"><\/span><b>What Are Good Foods for Clean Bulking?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A clean bulk diet should consist of mainly whole, minimally processed foods such as lean meats, vegetables, fruits, whole grains, legumes, and healthy fats. You should also make sure you consume enough protein and calories to support muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Lean_Meats\"><\/span><b>Why Lean Meats?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Protein is one of the most important nutrients for building muscle. Lean meats are an excellent source of high-quality protein. They also contain other nutrients such as amino acids and iron that are essential for muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most importantly, this type of meat is relatively low in fat. This is important as too much dietary fat can contribute a lot of calories and lead to fat gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). It is also recommended to limit the saturated fat that is found in animal products for better heart health<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some lean meats to include in your diet are:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean beef\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pork<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Vegetables\"><\/span><b>Why Vegetables?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Vegetables are an important part of a clean bulk diet for several reasons. Firstly, they\u2019re a great source of vitamins and minerals. It&#8217;s impossible to build muscle without these nutrients.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vegetables are also low in calories and high in fiber. This combination can help you feel full and satisfied after meals, which prevents overeating. In addition, fiber helps regulate digestion and can promote a healthy gut (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some great vegetables to include in your diet are:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kale\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cauliflower\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potatoes\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Peppers<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Snack_on_Fruits\"><\/span><b>Snack on Fruits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fruits are an excellent source of vitamins, minerals, and antioxidants. These nutrients are important for overall health and can help reduce inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As with vegetables, fruits are low in calories and high in fiber. This makes them a great choice for snacks or additions to meals (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some healthy fruits to include in your diet are:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Berries\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apples\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oranges\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pears\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grapes<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=clean_bulking_meal_plan\">change your life for the better! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_You_Shouldnt_Avoid_Carbs\"><\/span><b>Why You Shouldn&#8217;t Avoid Carbs\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">During the bulking phase, you&#8217;re expected to go hard on your workouts. Lift heavy, as this is the only way you&#8217;ll build more muscle. Carbs are an important fuel source for your muscles. They help you perform better during workouts and promote muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, don&#8217;t be afraid to include healthy complex carbs in your diet. Just make sure they mostly come from whole, unrefined sources such as whole grains, beans and legumes, starchy vegetables, and fruit.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_You_Shouldnt_Avoid_Healthy_Fats\"><\/span><b>Why You Shouldn&#8217;t Avoid Healthy Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fat is an essential nutrient our bodies need for various functions. That being said, not all fats are created equal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The type of fat you eat is more important than the amount. You should focus on consuming healthy fats such as omega-3s and other poly- and monounsaturated fats. These types of fat can help improve heart health, lower cholesterol, and reduce inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5577766\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some good sources of healthy fats include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olives\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flaxseed oil\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extra virgin olive oil<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=clean_bulking_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/18.png\" alt=\"clean bulking meal plan\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Should_I_Eat\"><\/span><b>How Many Calories Should I Eat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The number of calories you need to eat is dependent on several factors, including age, weight, activity level, and muscle-building goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A general guideline is to eat 18-20 calories per pound of body weight if you\u2019re trying to build muscle. So, if you weigh 180 pounds, you need to consume 3,240-3,600 calories per day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to make sure you get enough protein. A general recommendation is to consume 0.7-1 grams of protein per pound of body weight. So, if you weigh 180 pounds, you need to eat 126-180 grams of protein per day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These are just general estimates &#8211; you may need to experiment a little to figure out what works for you.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Meals_a_Day_to_Clean_Bulk\"><\/span><b>How Many Meals a Day to Clean Bulk?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While you\u2019re clean bulking, you may eat as many or as few meals as you wish, as long as your total calorie and nutrient intake remains in line with your goals. Some individuals may find it easier to consume a slight calorie surplus by spreading their meals out throughout the day, while others may prefer larger, less frequent meals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One important factor you should consider when determining meal frequency during clean bulking is protein distribution. It\u2019s recommended to spread protein intake evenly throughout the day, consuming around 20-<a href=\"https:\/\/betterme.world\/articles\/30-grams-of-protein\/\">30 grams of protein<\/a> per meal. This helps ensure your body is constantly supplied with the necessary building blocks for muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another consideration is <a href=\"https:\/\/betterme.world\/articles\/meal-timing\/\">meal timing<\/a> in relation to workouts. It\u2019s generally recommended to consume a meal that contains carbohydrates and protein 1-2 hours before and after your workout to support muscle repair and growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most important aspect of clean bulking is meeting your daily calorie and nutrient needs, rather than strict adherence to a specific meal frequency. Your best bet is to experiment and find what works best for your personal preferences and schedule.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/beginner-intermittent-fasting-meal-plan\/\"><i>A Beginner Intermittent Fasting Meal Plan To Fit Your IF Journey<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_I_Avoid_When_Clean_Bulking\"><\/span><b>What Should I Avoid When Clean Bulking?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When clean bulking, you should limit ultra-processed foods, sugary drinks, and unhealthy fats. These types of foods can contribute to fat gain and don\u2019t necessarily help build muscle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also avoid excessive amounts of alcohol. While a small amount of alcohol won\u2019t hurt, too much can lead to fat gain and can make it more difficult to meet your exercise goals if you aren\u2019t feeling your best after a night of drinking.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7-Day_Clean_Bulking_Diet_Meal_Plan\"><\/span><b>7-Day Clean Bulking <a href=\"https:\/\/betterme.world\/articles\/carnivore-diet-meal-plan\/\">Diet Meal Plan<\/a><\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s an example of a<a href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/\"> clean bulking meal plan<\/a> that can help you build lean muscle mass. Portion sizes can be adjusted to fit your individual needs.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_One\"><\/span><b>Day One<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">6-egg omelet with vegetables, 1 slice whole-wheat toast, 1 cup Greek yogurt\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Morning snack:<\/b><span style=\"font-weight: 400;\"> Apple with peanut butter\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Chicken breast, salsa, brown rice, and peppers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Afternoon snack:<\/b><span style=\"font-weight: 400;\"> Cup of mixed nuts\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner<\/b><span style=\"font-weight: 400;\">: Tuna steak with olive oil, two sweet potatoes, and quinoa<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Two\"><\/span><b>Day Two\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Protein smoothie with banana, oats, almond milk, and protein powder\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Morning snack:<\/b><span style=\"font-weight: 400;\"> Protein bar\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Turkey sandwich on whole-wheat bread, carrots, and grapes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Afternoon snack:<\/b><span style=\"font-weight: 400;\"> Beef jerky<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Salmon, broccoli, brown rice, and avocado<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Three\"><\/span><b>Day Three<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Large portion of granola, whole milk, and sliced banana\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Morning snack: <\/b><span style=\"font-weight: 400;\">Protein shake<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Double chicken breast, broccoli, and rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Afternoon snack:<\/b><span style=\"font-weight: 400;\"> Apple with peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner<\/b><span style=\"font-weight: 400;\">: Tuna, pasta and Bolognese sauce<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=clean_bulking_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/26.png\" alt=\"clean bulking meal plan\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Four\"><\/span><b>Day Four\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">\u00a0Oatmeal with blueberries and whole milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Morning snack:<\/b><span style=\"font-weight: 400;\"> String cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Chicken salad with olive oil and vinegar dressing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Afternoon snack:<\/b><span style=\"font-weight: 400;\"> Hard-boiled eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Ground beef patty, sweet potato, and salad<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Five\"><\/span><b>Day Five\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Protein <a href=\"https:\/\/betterme.world\/articles\/are-pancakes-healthy\/\">pancakes<\/a> with syrup\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Morning snack:<\/b><span style=\"font-weight: 400;\"> Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled chicken, quinoa, and roasted vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Afternoon snack:<\/b><span style=\"font-weight: 400;\"> Protein shake<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Salmon, wild rice, and steamed vegetables<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Six\"><\/span><b>Day Six\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Scrambled eggs with vegetables, whole-wheat toast, and fruit\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Morning snack:<\/b><span style=\"font-weight: 400;\"> Mixed nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Turkey wrap with avocado, lettuce, and tomato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Afternoon snack:<\/b><span style=\"font-weight: 400;\"> Banana with peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Grilled steak, baked potato, and saut\u00e9ed vegetables<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Seven\"><\/span><b>Day Seven\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Omelet with vegetables and cheese, whole-wheat toast, and fruit\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Morning snack: <\/b><span style=\"font-weight: 400;\">Protein shake<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Chicken burrito bowl with rice, black beans, lettuce, and tomato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Afternoon snack:<\/b><span style=\"font-weight: 400;\"> Carrots and hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Burger with lean beef, fries, white bread roll, cup of green beans<\/span><\/li>\n<\/ul>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=clean_bulking_meal_plan\">propel your weight loss journey <\/a> into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Clean_Bulking_Shopping_List\"><\/span><b>Sample Clean Bulking Shopping List\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s a list of groceries you may need to purchase in order to follow the clean bulk diet plan (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-building-foods\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein\"><\/span><b>Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chicken breasts (boneless skinless), lean ground beef, salmon, tuna, turkey breast, beef jerky, Greek yogurt, cottage cheese, protein powder, and protein bars.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Carbs\"><\/span><b>Carbs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Oats, quinoa, brown rice, wild rice, whole-wheat bread, whole-wheat pasta, sweet and regular potatoes, beans and lentils.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fruits_and_vegetables\"><\/span><b>Fruits and vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Apples, bananas, berries, carrots, celery, grapes, lettuce, tomatoes, broccoli, Brussels sprouts, cabbage, cauliflower, and green beans.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Healthy_fats\"><\/span><b>Healthy fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Avocados, olive oil, nut butters, and salad dressing.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Clean_Bulking\"><\/span><b>What Are the Benefits of Clean Bulking?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several benefits that may come with clean bulking, including:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Less_Fat_Gain\"><\/span><b>Less Fat Gain\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Years ago, bodybuilders would do a &#8220;dirty&#8221; bulk where they would eat anything and everything in order to gain weight. This often led to them gaining a lot of fat together with muscle. Clean bulking helps you avoid this by following a healthy diet plan that\u2019s balanced and nutrient-dense.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"More_Muscle_Gain\"><\/span><b>More Muscle Gain\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you clean bulk, you minimize fat gain and maximize muscle growth. This is because you&#8217;re eating the right foods and getting enough high-quality protein and calories to support muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Performance\"><\/span><b>Improved Performance\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As clean bulking should help you gain more muscle and less fat, it may also lead to improved physical performance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26838985\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). This is particularly beneficial for athletes who need to be strong and lean.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Better_Overall_Health\"><\/span><b>Better Overall Health\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you clean bulk, you&#8217;re eating healthy foods that provide your body with the nutrients it needs. This leads to better overall health and helps reduce the risk of developing chronic diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Downsides_of_Clean_Bulking\"><\/span><b>What Are the Downsides of Clean Bulking?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few downsides to clean bulking, including:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Takes_More_Time\"><\/span><b>Takes More Time\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Clean bulking may take more time than dirty bulking because you need to be more careful about what you eat. This can be tedious for some people and may lead them to cheat or give up.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"May_Not_See_Results_as_Quickly\"><\/span><b>May Not See Results as Quickly\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As you&#8217;re not eating as much and gaining less fat, you may not see results as quickly as you would with dirty bulking. This can be discouraging for some people who want to see fast results.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/vegan-weight-loss-meal-plan\/\"><i>Vegan Weight Loss Meal Plan and Prep Tips <\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Clean_Bulk\"><\/span><b>How to Clean Bulk\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know what clean bulking is and the benefits and downsides of it, here&#8217;s how to do it:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_Enough_Calories\"><\/span><b>Eat Enough Calories\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The first step to clean bulking is eating enough calories. You need to eat enough to support muscle growth, but not so much that you gain a lot of fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6710320\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). A good rule of thumb is to eat around 300-500 calories more than your maintenance level.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Get_Enough_Protein\"><\/span><b>Get Enough Protein\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is essential for muscle growth, so make sure you get enough. Aim for around 0.7-1 gram of protein per pound of body weight per day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_Healthy_Carbs\"><\/span><b>Eat Healthy Carbs\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carbs are important for energy and muscle growth, so you need to make sure you eat healthy complex ones (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8878406\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Good sources of carbs include starchy vegetables, whole grains, and beans and legumes.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=clean_bulking_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/29.png\" alt=\"clean bulking meal plan\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_Healthy_Fats\"><\/span><b>Eat Healthy Fats\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fats are important for hormone production and other functions, so you need to make sure you eat healthy ones (<\/span><a href=\"https:\/\/cleanhealth.edu.au\/blog\/wellness\/fat-requirements-for-optimal-hormonal-health\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Good sources of healthy fats include avocados, olive oil, fish, and nuts.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Avoid_Junk_Food\"><\/span><b>Avoid Junk Food\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Junk food is high in calories but low in nutrients, so it&#8217;s best to limit or avoid it when you\u2019re clean bulking. This includes foods such as chips, cookies, cake, and candy.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Have_a_Cheat_Day\"><\/span><b>Have a Cheat Day\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the best things about clean bulking is that you can have a cheat day. This allows you to enjoy your favorite foods while still making progress. Just make sure you don\u2019t overdo it and eat too much junk food.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduce_Calories_Slightly_on_Non-Training_Days\"><\/span><b>Reduce Calories Slightly on Non-Training Days\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On days where you don&#8217;t workout, you don&#8217;t need as many calories. So,\u00a0 you should reduce your calorie intake by about 200-300 calories on these days.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reason why you should do this is because it will help you avoid gaining too much fat.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lift_Heavy_Weights\"><\/span><b>Lift Heavy Weights\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lifting heavy weights is essential for muscle growth. It works by causing microscopic tears in your muscles, which your body then repairs and strengthens (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lifting heavy can mean anything from 85-95% of your one-rep max.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Get_Enough_Rest\"><\/span><b>Get Enough Rest\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A heavy lifting schedule is not effective without enough rest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5749041\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This is because your muscles need time to repair and grow.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for 8 hours of sleep every night and take a nap during the day if possible (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6267703\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Make sure you work in rest days between your strength training sessions.\u00a0\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Take_Supplements\"><\/span><b>Take Supplements\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Supplements can help you reach your goals by providing you with extra nutrients. They&#8217;re not necessary, but they can be helpful, particularly if you&#8217;re having trouble getting enough of certain nutrients from food.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some good supplements to take for clean bulking include protein powder, creatine, and omega-3s.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Drink_Plenty_of_Water\"><\/span><b>Drink Plenty of Water\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water is important for many functions in your body, including muscle growth. When you&#8217;re clean bulking, make sure you drink plenty of water. A good rule of thumb is to drink 0.5 ounces per pound body weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4033492\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). You may need extra on days when the weather is hot or you do a more intense workout.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_Often\"><\/span><b>Eat Often\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another way to make sure you get enough calories and nutrients is to eat often. This doesn&#8217;t mean you need to eat 6-7 meals a day, but eating 4-5 meals spaced evenly throughout the day can be helpful.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Track_Your_Progress\"><\/span><b>Track Your Progress\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best way to know if you&#8217;re making progress is to track it. Every week, weigh yourself and take measurements of your chest, waist, hips, and thighs. This will help you see how much muscle you\u2019ve gained and how much fat you\u2019ve lost.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Be_Patient\"><\/span><b>Be Patient\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Building muscle takes time, so you must be patient. Don&#8217;t expect to see results overnight; it takes months of consistent training and eating to see significant changes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body also needs time to adjust to the new workout routine and diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There will be times when it feels as if you&#8217;re not making any progress. This is normal, and it happens to everyone. The important thing is to keep going and never give up.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you stick with it, you\u2019ll ultimately see the results you want.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=clean_bulking_meal_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/6-2.png\" alt=\"clean bulking meal plan\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_2900_calories_enough_to_bulk\"><\/span><strong>Is 2,900 calories enough to bulk?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">2,900 calories may be enough to bulk for some people, depending on their individual calorie needs and activity level. How many calories you need to consume to bulk will vary based on factors such as age, sex, height, weight, and physical activity level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s recommended to start with a slight calorie surplus of 5-10% above your maintenance level and adjust from there based on your progress. This may mean increasing or decreasing your calorie intake depending on whether you\u2019re gaining muscle and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tracking your calorie intake and progress is important to determine if 2,900 calories is enough for you to bulk. If you\u2019re not seeing the desired results, it may be necessary to adjust your calorie intake accordingly. Consulting a dietitian or fitness professional can also be helpful to determine the right calorie intake for your goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_rice_good_for_a_bulk\"><\/span><strong>Is rice good for a bulk?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, rice can be a beneficial food to include in your clean bulk. It\u2019s a complex carbohydrate that provides energy for your workouts and helps with muscle recovery and growth. It also contains essential vitamins and minerals such as B vitamins, magnesium, and selenium (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/health-benefits-rice\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Brown rice is considered the whole-grain option as it contains more fiber, vitamins, and minerals than white rice. However, the differences in fiber are minor, and some white rice is fortified with vitamins and minerals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other rice varieties such as wild rice, black rice, and red rice also offer various nutritional benefits and can be incorporated into a clean bulking diet. For example, wild rice is higher in protein and fiber, whereas black rice is rich in antioxidants (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/health-benefits-rice\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you incorporate rice into your clean bulk diet, choose whatever type you prefer or is accessible to you in appropriate portion sizes to meet your calorie and nutrient needs. Pairing rice with lean protein sources, vegetables, and healthy fats can create a well-rounded and nutritious meal.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_have_a_cheat_day_on_a_clean_bulk\"><\/span><strong>Can you have a cheat day on a clean bulk?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can have a cheat day on a clean bulk, provided you understand that moderation is very important. Even though you want to stick to a clean diet most of the time, allowing yourself occasional treats or cheat meals can help prevent burnout and make the process more enjoyable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s important to keep in mind that a cheat day should not turn into a binge-eating session. For example, rather than eating a whole pizza, eat just a few slices and pair it with a side salad for balance. In addition, try to keep cheat meals within your designated calorie surplus to avoid excessive fat gain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re struggling to moderate cheat meals, your diet may be too restrictive. Try loosening the rules and find ways to incorporate your favorite foods into your everyday routine in a balanced and moderate way, rather than cycling between strict dieting and \u201ccheating.\u201d<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_eat_junk_on_a_clean_bulk\"><\/span><strong>Can I eat junk on a clean bulk?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You shouldn&#8217;t eat junk on a clean bulk; it defeats the purpose of clean bulking. The goal of clean bulking is to support muscle growth and overall health, which means consuming nutrient-dense foods that provide the necessary vitamins, minerals, and macronutrients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it&#8217;s okay to have occasional treats in moderation, filling your diet with mostly ultra-processed and unhealthy foods can lead to negative effects on both physical performance and overall well-being. These foods often lack essential nutrients and can contribute to fat gain, inflammation, and other health issues (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6146358\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, you should focus on incorporating whole, nutrient-dense foods such as lean protein sources, complex carbohydrates, healthy fats, fruits, and vegetables into your diet. This will support your clean bulk and promote optimal health and wellness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Homemade versions of your favorite &#8220;junk&#8221; foods can also be a healthier option. For example, making homemade pizza with whole-wheat crust and lean protein toppings or baking your own lower-sugar desserts. This will enable you to satisfy your cravings while still sticking to your clean bulk goals.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=clean_bulking_meal_plan&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=clean_bulking_meal_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bulking up and gaining muscle mass takes time, effort, and patience. However, if you follow the above clean bulking tips, you&#8217;ll be on your way to building the lean and muscular physique you desire.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just remember to stay disciplined with your diet and training, and don&#8217;t get discouraged if you don&#8217;t see results immediately.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bulking is the process of eating more calories than you burn in order to gain weight and build muscle. The goal of clean bulking is to minimize fat gain while maximizing muscle growth. This can be accomplished by following a healthy balanced diet and exercise plan. What Is Clean Bulking? Clean bulking is a term [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":79550,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,2],"tags":[],"coauthors":[123,87],"class_list":["post-42904","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Clean Bulking Meal Plan For Building Lean Muscle - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for a \u2605 CLEAN BULKING MEAL PLAN \u27a4 to help you build lean muscle? This article outlines everything you need to know, from what to how often to eat. Read on!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Clean Bulking Meal Plan For Building Lean Muscle\" \/>\n<meta property=\"og:description\" content=\"Looking for a \u2605 CLEAN BULKING MEAL PLAN \u27a4 to help you build lean muscle? This article outlines everything you need to know, from what to how often to eat. Read on!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-11T00:03:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Clean-Bulking-Meal-Plan-For-Building-Lean-Muscle-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a35eeaecbef663ec0f05875e4a5b9286\"},\"headline\":\"Clean Bulking Meal Plan For Building Lean Muscle\",\"dateModified\":\"2025-07-11T00:03:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/\"},\"wordCount\":2778,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Clean-Bulking-Meal-Plan-For-Building-Lean-Muscle.png\",\"articleSection\":[\"Meal Plans\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Bulking is the process of eating more calories than you burn in order to gain weight and build muscle. The goal of clean bulking is to minimize fat gain while maximizing muscle growth. This can be accomplished by following a healthy <a href=\\\"https:\/\/betterme.world\/articles\/balanced-diet\/\\\">balanced diet<\/a> and exercise plan.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=clean_bulking_meal_plan\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Clean Bulking?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Clean bulking is a term that is used to describe the process of building muscle while minimizing fat gain. It involves consuming a slight calorie surplus, usually around 5-10% above your maintenance level, to support muscle growth without excessive fat gain.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Clean bulking is important for several reasons. Firstly, it aims for more sustainable progress toward building muscle. By minimizing fat gain, you can avoid the common problem of having to go through frequent cycles of cutting and bulking, which can be taxing on the body both physically and mentally.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Furthermore, clean bulking also aims for better body composition. By keeping your calorie surplus small and focusing on nutrient-dense foods, you\u2019re more likely to build lean muscle mass than excess body fat. This can help you achieve a more toned and defined physique.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">T ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/\",\"name\":\"Clean Bulking Meal Plan For Building Lean Muscle - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/clean-bulking-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Clean-Bulking-Meal-Plan-For-Building-Lean-Muscle.png\",\"dateModified\":\"2025-07-11T00:03:40+00:00\",\"description\":\"Looking for a \u2605 CLEAN BULKING MEAL PLAN \u27a4 to help you build lean muscle? 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The goal of clean bulking is to minimize fat gain while maximizing muscle growth. This can be accomplished by following a healthy <a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\">balanced diet<\/a> and exercise plan.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=clean_bulking_meal_plan\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Clean Bulking?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Clean bulking is a term that is used to describe the process of building muscle while minimizing fat gain. It involves consuming a slight calorie surplus, usually around 5-10% above your maintenance level, to support muscle growth without excessive fat gain.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Clean bulking is important for several reasons. Firstly, it aims for more sustainable progress toward building muscle. By minimizing fat gain, you can avoid the common problem of having to go through frequent cycles of cutting and bulking, which can be taxing on the body both physically and mentally.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Furthermore, clean bulking also aims for better body composition. By keeping your calorie surplus small and focusing on nutrient-dense foods, you\u2019re more likely to build lean muscle mass than excess body fat. 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