Clean Bulking Food List for Lean Muscle Gain

By Ire | Recipes

Aug 28

You can use clean bulking food list that you can use next time you go shopping. Before that, I will tell you why you need this list and how it will help you escape hardgainer’s hell.

However, if you think you don’t need all that extra stuff, feel free to just scroll down for a complete list.


1. Saves time

Having a predeterminate clean bulking food list serve us in times when we are at a supermarket. Having a shopping list is the best way to complete your weekly trip to shop for groceries in less than 30 minutes.

2. Offers variety of different kinds of food

As we have already discussed in previous posts, having variety of different dishes is important. It accomplishes two things above all:

  • not getting bored of eating same food every time
  • consuming variety of different vitamins and minerals due to not eating same dish repeatedly.

3. Distinguish between healthy and unhealthy

I know, if you are reading this that you are obviously into fitness. Therefore, you most likely already know what kinds of food is good for you and vice-versa. I didn’t think this paragraph would be necessary until I’ve overheard some random people arguing about whether white bread is a healthier choice than full grain bread.

Hardgainer preparing his meals to gain muscles


Starting a journey of “escaping hardgainer’s hell” and gaining muscles needs to come with us being more attentive to what we are putting into our body. When we first come to understand how much and what we need to eat, it seems overwhelming. Calculating calories, preparing food, eating it and doing the dishes seems extremely time consuming.

Would I cook every meal separately, I would have spent about 2-3 hours every day on just cooking, eating, doing dishes and counting calories. However, pre-preparing your meals is going to save you LOTS of time. That way you have more time to destroy your workouts.

Two times a week, I go in my kitchen, put on podcast and cook for the next 3 days’ worth of food. I then go and pack everything up in glass containers.  I weight everything and calculate my calories. It takes me about 2.5 hours to be done with everything.

I make sure that if I have my usual breakfast, I do not have to think about food for the next three days. Not only that, I will also be eating exactly what I need and in exact amounts I need to. So, go on, choose your favorite ingredients out of the list below and start prepping your meals two times a week. I promise you, creating a habit of “eating clean” will set you up for success like nothing else.


What do I mean by saying clean bulk? There are two approaches when it comes to weight gain and packing on muscles. First one is called dirty bulk. It is the type of bulk that you see many fratboys attempt. They think “just go to the gym and eat big” is what it requires to achieve their desired body. In all fairness, if you follow this advice, you will absolutely get big. However, you will gain much undesired fat on top of that. It will only lead you to hate your appearance even more.

Even if you are a type of person that does not care about his appearance, you should still not eat everything you can find. Junk food will also lead to low energy, you not being able to poop and many more downsides.

Need more convincing? Eating more calories than necessary (more than 1000 over maintenance) will not yield in more muscular mass. Why? Because your body can ONLY build limited amount of new muscle tissue over a period. Remember that sentence and really think about it.

Bodybuilder walking on the street

Now that you (hopefully) decided that eating dirty is not the best idea, we can introduce the rewards you will reap if you go with a clean bulking.

  • You will build way less excess fat. I say less, because it is impossible to only gain pure lean muscles during a bulk. Impossible? Well maybe possible, however I assume you are not on steroids.
  • Muscle gain could still be at your max potential
  • Your motivation will be high due to the fact you will look more jacked every day in contrast of just looking like fatter every day
  • Cut phase will be shorter or eliminated after you are done bulking. This makes your overall process of “achieving your goal physique” substantially shorter.
  • You are guaranteed that your smart-designed workouts will transfer into you becoming a sexy beast you deserve to be 😉


List below is split into macronutrients. On a very simple level, your diet should consist of 25-30% Protein, 50-60% Carbs, 15-25% Fat.

Clean bulking food list should serve you as a template. You do not need to buy everything that it is written. There are many restrictions people have when it comes to eating food.

Don’t like red meat?
Just pick and choose from a different protein source listed.

Can’t eat dairy?
Again, many other options out there.

Don’t have money for food?
Protein supplements are actually cheapest protein source per gram. If you are bulking on a budged, make sure you read about Cheap Bulking Diet

(((Same foods might be found in two different locations. That is not a mistake. It only means that it contains substantial amount of both nutrients.)))



1. Meat

  • Fish (Tuna, Salmon, Seabass, Sushi, Sardines, Halibut, Tilapia)
  • Red meat (Ground Beef, Steak)
  • Pork
  • Chicken
  • Turkey
  • Ham
  • Lamb
  • Lean Jerkey

2. Milk Products

  • Yogurth
  • Milk
  • Cottage Cheese
  • Cheese
  • Sour Cream

3. Plant Products

  • Beans
  • Tofu
  • Lentils
  • Chickpeas
  • Spirulina

4. Supplements


1. Breakfast

  • Oatmeal
  • Granola
  • Pancakes (Whole wheat flour)

2. Main course

  • Potatoes (Sweetpotatoes, White Potatoes)
  • Bread (Whole wheat)
  • Pasta (Whole wheat)
  • Cereal (Whole wheat)
  • Rice (Brown, White, Jasmin, Basmati, Arborio or Wild

3. Vegetables/Fruits

  • Beans (Black eyes, Pinto, Red, Kidney, Black, Soybeans)
  • Chickpeas
  • Lentils
  • Quinoa
  • Beatroots
  • Bananas
  • Organges
  • Blueberry

4. Mass Gainer


  • Egg yolk
  • Peanut Butter
  • Milk
  • Olive oil
  • Sunflower oil
  • Fish Oil
  • Nuts (Peanuts, Hazelnuts, Cashews, Almonds)
  • Avocado

Need help structuring your own diet?

If you need help planning meals perfect for your body, check out of online coaching opportunities here!

Coach Ire will be able to help you to structure your workouts and diet for your own body type. Get an online coach to finally put some flesh on those bones.

Clean bulking food list. Shopping center view from above


Since you are reading this post, I can tell that you are serious about gaining weight and muscular mass. Therefore, I am confident that you will not repeat mistakes of many others who have failed to bulk properly. Remember, clean bulking is all about eating substantial amount of healthy food.

If you just eat foods from the list above, it will make it much easier for you to stay below the level when you are starting to gain too much fat.

About the Author

Hey, my name is Ire.I am a Personal Trainer/ Strength Coach based in Stockholm, Sweden.When you don't find me in the gym, I will most likely be on a Track and Field stadium throwing around a discus.

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  • […] Clean Bulking Food List for Lean Muscle Gain […]

  • habyweby says:

    thanks, been looking for something like this. I ll take a photo of it to Always bring to the store lol

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