Food to consume and food to avoid when in a clean bulk.

Foods to eat and avoid

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