Ultimate 4,000 Calorie Clean Bulking Meal Plan

If you're looking for a great clean bulking meal plan you came to the right place! Below
is a simple, detailed, easy to follow guide. This meal plan provides 4,000 HEALTHY
calories a day, for 5 days.

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 of prepping
and the following items will last for more than 3 weeks: Crackers, Grape Jelly, Rice,
Mayo, Oats, Almonds, Dill Relish, and Olive Oil.
Cooking Utensils Required
 Cooking Pans
 Cooking Pots
 Rice Cooker
 Food Scale
 Strainer
 Tinfoil
 Cutting Board
 Knife Set
 Measuring Cup Set
 Tupperware

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

Daily Intake
Protein = P
Carbohydrates = C
Fats = F

Breakfast 1: 7:00 – 7:30am (210 Calories P-26g/C-7g/F-8g)

 16 oz. Unsweetened Almond/Coconut Milk

 1 Scoop Gold Standard 100% Whey

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)

 1 1/2 Scoops Gold Standard 100% Whey

 2 Slices 100% Whole Wheat Bread
 2 tbsp. Peanut Butter
 1 tbsp. Grape Jelly
 2 tbsp. Dextrose

Post Workout Shake: 7:00pm – 7:30pm (400 Calories P-41g/C-50g/F-4g)

 2 tbsp. Dextrose
 1 1/2 Scoops Gold Standard 100% Whey
 1/2 Cup Oats

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

Total Calories: 4,026

Protein (g): 329
Carbs (g): 371
Fat (g): 148

Blog Links
Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List
Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack
Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time