A Clean-Eating, Muscle-Building Meal Plan

by | Updated: December 2nd, 2016 | Read time: 1 minute

When you’re trying to build a better body, your actions outside the gym matter just as much as the all the clanging, heaving and pumping that goes on in the weight room. What you do in the kitchen, in particular, plays a huge part in your progress.

Clean-Eating Muscle Diet Plan


Whether you’re new to the game or fell off a healthy track, this starter meal plan is a clean approach to eating that will help support your muscle-building efforts. Rather than measuring and counting, keep it simple and focus on making the right food choices and eating five to six meals a day.

Breakfast (Meal One)
1 grapefruit
Plain oatmeal sweetened with cinnamon and stevia
Egg-white omelet with chicken and veggies

Snack (Meal Two)
Simple smoothie: 1 cup almond milk (or skim milk) + 1 scoop protein powder
Handful of almonds

Lunch (Meal Three)
1 piece fresh fruit
1-2 grilled chicken breasts
2 handful-sized servings of brown rice
1 serving green veggies of choice (green beans, broccoli, asparagus, etc.)

Snack (Meal Four)
1 cup Greek yogurt
Handful of berries

Dinner (Meal Five)
Large salad with mixed veggies
1 baked regular or sweet potato
Baked salmon filet or 1 grilled steak
1 serving pineapple

Late-Night/Before Bed Meal (Meal Six)
Simple smoothie: 1 cup almond milk (or skim milk) + 1 scoop protein powder
Salmon filet or 1 grilled steak
1-2 plain rice cakes with natural peanut butter

Ready to get started? Save yourself the trouble of scavenging at the supermarket and get all the healthy dry-goods staples above with one click!