Unlike dirty bulking, clean bulking focuses mainly on whole, unprocessed foods — though it allows small amounts of high calorie, processed items.
While all foods can be enjoyed in moderation, certain foods may make it more difficult to maintain a controlled calorie surplus. It may be best to limit or avoid some of these items.
Foods to eat
Lean proteins: chicken, fish, turkey, beef, pork, Greek yogurt, cottage cheese, reduced fat cheese, protein powders, tofu and tempeh, and eggs and egg whites
Healthy fats: olive oil, avocado, nuts, nut butters, fatty fish, and seeds like chia, hemp, and flax seeds
Legumes: all beans, including chickpeas and kidney, navy, black, and great northern beans
High quality carbs: oats, quinoa, whole grain pasta, white and sweet potatoes, and white and brown rice
Fruit: apples, oranges, bananas, pineapple, grapefruit, and all types of berries
Non-starchy vegetables: peppers, asparagus, green beans, mushrooms, onions, tomatoes, zucchini, carrots, and celery
Cruciferous veggies: broccoli, cauliflower, Brussels sprouts, and cabbage
Dark leafy greens: spinach, Swiss chard, collard greens, and kale
Beverages: water, seltzer, diet soda, tea, coffee, and kombucha
Foods to limit or avoid
Highly processed foods: fried foods, canned soups and stews, sugary cereals, chips, fast food, and full fat ice cream, plus packaged pastries, cakes, and cookies, and processed meats like bacon, sausage, ham, salami, and pâté
Proteins: fatty cuts of beef or pork, as well as processed pork or beef sausage
Saturated fats: margarine, butter, and certain oils
Beverages: soft drinks, sweetened coffee, sweet tea, lemonade, and other sugary drinks
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