#mealprep

Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List

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Trying to gain a few extra pounds of lean muscle? Here’s what you do, go to McDonald’s get 2 double quarter pounders with cheese, a large fry, chocolate shake, and apple pie. If this is what you would call clean bulking, we have issues. Clean bulking focuses on eating real food. Try to avoid processed foods as these are generally packed with added sugars and fats.  This meal prep is broken down into 3 different parts. If your not quite sure what meal prepping is, check out the Meal Prepping 101: Muscles Are Made In The Kitchen article first.

Part 1 Of 3

  1. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List
  2. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack
  3. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time

Grocery List

  • Red Delicious Apples – $2.99
  • Old Fashioned Oats – $2.99
  • Peanut Butter – $3.49
  • Grape Jelly (No High Fructose Corn Syrup) – $2.69 
  • Almonds – $7.99
  • Rice – $1.89
  • 2lb Bag Idaho Potatoes – $0.99
  • Ritz Whole Wheat Crackers – $2.77
  • Extra Virgin Olive Oil – $6.89
  • Mayo Reduced Fat – $3.49
  • Dill Relish – $2.79
  • 2 Loafs Whole Wheat Bread – $4.38
  • 5 Cans Tuna In Water – $3.45
  • 2 Dozen Eggs – $2.50
  • 12lbs Boneless Skinless Chicken Breasts – $24.46
  • 2 Bags Frozen Broccoli Cuts – $4.58
  • 2 Unsweetened Almond/Coconut Milk’s – $6.58
  • Large Container Low-Fat Cottage Cheese – $2.99
  • Small Container 4% Cottage Cheese – $1.25
  • Gallon of water – $0.97

Grand Total $90.13

The items italicized at the beginning of the grocery list will last for 2 weeks. The following items will last for more than 3 weeks: Crackers, Grape Jelly, Rice, Mayo, Oats, Almonds, Dill Relish, and Olive Oil.

You’re Ready For Part 2

Go check out the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack article now. If you would like to share any of your meal prepping experiences or suggestions I would love to hear them! Please leave a comment and be sure to follow WaterJugFitness on Twitter and Instagram for daily fitness tips. Also go check out the Water Jug Fitness YouTube channel for great fitness videos.

Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep and Pack

/ waterjugfitness / 2 Comments

If you haven’t read the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List article, go check it out now. If you have, you’re ready to start cooking! Not the greatest cook in the world? Don’t worry, everything you need to know is broken down below.

Part 2 Of 3

  1. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List
  2. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack
  3. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time

Cooking Utensils Required

Cooking Directions!

Potatoes

  1. Preheat oven to 425 degrees F.
  2. Rinse potatoes.
  3. With a fork or knife pierce potato in several places.
  4. Wrap in tinfoil.
  5. Place in the oven for 45 minutes or until soft.

Chicken

  1. Cover cooking pans in tinfoil.
  2. Spray cooking pans with coconut oil.
  3. Place chicken on cooking pans with small separation between each piece
  4. Add desired seasoning.
  5. Place in the oven for 25 minutes.

Rice

  1. Put 2 cups of rice in rice cooker.
  2. Add 3 1/2 cups of water.
  3. The rice cooker will do the rest!

Eggs

  1. Place eggs in cooking pot.
  2. Fill with water until eggs are fully submerged (should be at least an inch of water covering the eggs).
  3. Cook on medium high until boiling.
  4. Once boiling, turn to low and cook for an additional 15 minutes.
  5. Dump the hot water.
  6. Add cold water and ice cubes to chill.
  7. Wait 10 minutes and peel.

Broccoli

  1. Place 2 packages of broccoli in large cooking pot.
  2. Fill with water until fully submerged.
  3. Cook on medium high heat for 20 minutes.

Ready To Package!

Now that you have all the food cooked lets package it up!

Meal One (5 Containers)

  • 8 oz. Chicken
  • 8 oz. Potato
  • 1 Cup Broccoli
  • 1 1/2 tbsp. Extra Virgin Olive Oil

Meal Two (5 Containers)

  • 8 oz. Chicken
  • 1 Cup Rice
  • 1 Cup Broccoli

You’re Ready For Part 3

You may be wondering what about all the other food? Good question, but don’t worry I will go over the rest in the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time article. Go check it out now! If you would like to share any of your meal prepping experiences or suggestions I would love to hear them! Please leave a comment and be sure to follow WaterJugFitness on Twitter and Instagram for daily fitness tips. Also go check out the Water Jug Fitness YouTube channel for great fitness videos.

Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time

/ waterjugfitness / 8 Comments

It’s time to eat for those who have read both the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List and the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack articles. If you haven’t read these articles yet, you might be a bit lost going forward so I suggest checking them out now. You’ve turned the grocery list in part 1 into prepped and packaged meals. The only thing left to do is plan your meals to optimize growth. What do I mean by this? It’s crucial to plan your meals accordingly to when you workout.  I know they say breakfast is the most important meal of the day but in my world it’s the pre and post workout meals. Pre workout meals are going to provide energy throughout your workout and should include a good amount of protein and slow digesting carbs. Where as your post workout meal should be high in protein and fast digesting carbs for recovery and rebuilding muscle. Below is a full breakdown of my daily intake including calories for each meal, I usually workout from 6-7:30pm.

Part 3 Of 3

  1. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List
  2. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack
  3. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time

Eat Up, Meal Time

Full breakdown of meals and calories per meal.

Protein = P

Carbohydrates = C

Fats = F

Breakfast 1: 7:00 – 7:30am

(210 Calories P-26g/C-7g/F-8g)

Breakfast 2: 9:00 – 9:30am

(675 Calories P-35g/C-79g/F-25g)
  • 1 Cup Oats
  • 1 Red Delicious Apple
  • 4 Large Eggs

Lunch 1: 11:45pm – 12:15pm

(616 Calories P-61g/C-43g/F-27g)
  • 8 oz. Chicken
  • 8 oz. Potato
  • 1 Cup Broccoli
  • 1 1/2 tbsp. Extra Virgin Olive Oil

Lunch 2: 2:00 – 2:30pm

(785 Calories P-41g/C-57g/F-47g)
  • 2 Slices 100% Whole Wheat Bread
  • 5 Whole Wheat Crackers
  • 1 Can Tuna In Water
  • 1 1/2 tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Reduced Fat Mayo
  • 1 tbsp. Dill Relish
  • 26 Almonds

Pre Workout Meal: 4:00pm

(660 Calories P-50g/C-75g/F-20g)

Post Workout Shake: 7:00pm – 7:30pm

(400 Calories P-41g/C-50g/F-4g)

Post Workout Meal 2: 8:00pm

(565 Calories P-62g/C-53g/F-12g)
  • 8 oz. Chicken
  • 1 Cup Rice
  • 1 Cup Broccoli
  • 16 oz. Unsweetened Almond/Coconut Milk

Snack: 10:00 – 10:30pm

(145 Calories P-18g/C-7g/F-5g)
  • 1/2 Cup LowFat Cottage Cheese
  • 1/4 Cup 4% Cottage Cheese

Protein: 329
Carbs: 371
Fat: 148
Total Calories: 4,026

You can do this! Believe me, I know it’s going to be hard eating this many calories but if you want to grow naturally you’ll find a way! Trust me when I say, it will get easier. I hope you enjoyed this meal plan! If you have any suggestions or want to chat about gaining weight please leave a comment below. Also, go follow WaterJugFitness on Twitter and Instagram for daily fitness tips, dieting and motivation.