A clean-eating meal plan includes tons of fresh fruits and veggies, high-fiber whole grains and legumes, healthy fats and lean proteins, like fish and chicken. It skips added sugars and keeps fats that can damage our heart when we eat too much to a minimum (think saturated fats).
This meal plan lays out a week of healthy, easy recipes that work well for both beginners and seasoned cooks looking to simplify their routine and up their intake of healthy foods.
The term "clean eating" perhaps implies that other foods are "dirty," but in reality, that's not the case. To us, "clean eating" means filling your plate with nutritious whole foods like whole grains, fruits and vegetables, lean proteins, healthy fats and legumes—all of which deliver important nutrients, like fiber—while keeping things like added sugars and saturated fats to a minimum, two nutrients that can harm our health when we eat too much.
The goal is to help you feel your best, and sometimes you need a kick to get started. If you're new to cooking or just feeling swamped right now, this easy-to-follow meal plan is for you. We focus on simple recipes with short ingredient lists, incorporate plenty of pantry staples, and repeat meals throughout the week to streamline your time in the kitchen.
Whether you make one recipe or a few, this meal plan is meant to provide inspiration and motivation—it is not meant to be binding. Listen to your hunger and fullness cues rather than sticking to a specific calorie limit or serving size, and don't totally ignore your cravings! It's completely okay and healthy to enjoy a sweet treat glass of wine here and there, and not restricting these things can actually make it easier to maintain a healthy lifestyle in the long run.
Greek Salad with Edamame
What Is a Clean-Eating Meal Plan?
A clean-eating meal plan includes tons of fresh fruits and veggies, high-fiber whole grains and legumes, healthy fats and lean proteins, like fish and chicken. It skips added sugars and keeps fats that can damage our heart when we eat too much to a minimum (think saturated fats). While we are certainly not against dessert, according to the American Heart Association, the average American eats 28 teaspoons of added sugars per day—way more than the recommended amount of no more than 6 teaspoons a day for women and 9 for men. A lot of which comes from non-dessert foods, like cereals and bars. While we left these foods out of this plan, you can certainly add them back in where you see fit.
This plan will leave you feeling satisfied because it includes plenty of nutrients that keep us full, like fiber (from fruits, vegetables and legumes), lean proteins (from Greek yogurt, fish and chicken) and healthy fats (from nuts and avocado). Regular meals and snacks from nutritious sources, plenty of water to help you stay hydrated and moderate exercise throughout the week means more lasting energy.
If you're following this clean-eating meal plan for weight loss, we set the calorie level at 1,500 per day, which is a level where most people lose weight, plus included modifications for 1,200 and 2,000 calories a day, depending on your calorie needs.
What to Eat on a Clean-Eating Diet
Vegetables : The more, the better, especially when it comes to leafy greens. Frozen vegetables are a great option too.
: The more, the better, especially when it comes to leafy greens. Frozen vegetables are a great option too. Fruit: Opt for fresh or frozen fruit. If looking at canned fruit, opt for options canned in their own fruit juice instead of sugary syrup.
Opt for fresh or frozen fruit. If looking at canned fruit, opt for options canned in their own fruit juice instead of sugary syrup. Whole Grains: Oats, whole wheat, barley and quinoa are great options.
Oats, whole wheat, barley and quinoa are great options. Nuts and Seeds: Choose plain, raw, roasted or salted nuts but skip most other flavors (like honey) as they contained added sugars. When choosing peanut butter, choose options with just two ingredients: peanuts and salt.
What juice should I drink to lose weight?
The 8 Best Juices for Weight Loss Celery juice. Celery juice has recently become a popular ingredient among health-conscious consumers. ... Beet...
Choose plain, raw, roasted or salted nuts but skip most other flavors (like honey) as they contained added sugars. When choosing peanut butter, choose options with just two ingredients: peanuts and salt. Healthy Fats: Fatty fish, like salmon, as well as olive oil and avocado, are great healthy fat options.
Fatty fish, like salmon, as well as olive oil and avocado, are great healthy fat options. Legumes: Beans and lentils are high in fiber and protein, plus the canned options are convenient pantry staples.
Beans and lentils are high in fiber and protein, plus the canned options are convenient pantry staples. Lean Proteins: When choosing proteins, opt for more chicken, turkey, fish, Greek yogurt and legumes.
How to Meal-Prep Your Week of Meals:
A little prep at the beginning of the week goes a long way to make the rest of the week easy.
Make Vegan Superfood Buddha Bowls to have for lunch on Days 2 through 5. Prepare Citrus Vinaigrette to have with dinner throughout the week.
Day 1
Greek Roasted Fish
Breakfast (491 calories)
1 cup low-fat plain Greek yogurt (179 calories)
1/4 cup raspberries (19 calories)
3 Tbsp. chopped walnuts (292 calories)
A.M. Snack (77 calories)
1 medium orange
Lunch (360 calories)
1 serving White Bean & Veggie Salad
P.M. Snack (350 calories)
1 large apple (148 calories)
2 Tbsp. natural peanut butter (202 calories)
Dinner (422 calories)
1 serving Greek Roasted Salmon with Vegetables
Meal-Prep Tip: Gather ingredients for tomorrow's dinner, Slow-Cooker Vegetable Minestrone Soup, so it's ready to start cooking on Low tomorrow morning for 6 to 8 hours.
Daily Totals: 1,699 calories, 84 g protein, 142 g carbohydrates, 34 g fiber, 94 g fat, 1,141 mg sodium
To Make It 1,200 Calories: Reduce to 1 tablespoon of walnuts at breakfast and reduce to half an apple at P.M. snack, along with omitting the peanut butter.
To Make It 2,000 Calories: Increase to 1 1/2 cups yogurt at breakfast and add 1/3 cup unsalted dry-roasted almonds to A.M. snack.
Meal-Prep Tip: Reserve leftover Slow-Cooker Vegetable Minestrone Soup to have for dinner tomorrow night.
Daily Totals: 1,441 calories, 55 g protein, 154 g carbohydrates, 42 g fiber, 76 g fat, 1,135 mg sodium
To Make It 1,200 Calories: Change the A.M. snack to 1/3 cup sliced cucumber.
To Make It 2,000 Calories: Add 1 slice of whole wheat toast with 1 tablespoon natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, add 1/4 cup hummus to P.M. snack and increase to 1 whole avocado at dinner.
Day 3
Vegan Superfood Buddha Bowls
Breakfast (491 calories)
1 cup low-fat plain Greek yogurt (179 calories)
1/4 cup raspberries (20 calories)
3 Tbsp. chopped walnuts (292 calories)
A.M. Snack (214 calories)
1/4 cup unsalted dry-roasted almonds
Lunch (381 calories)
1 serving Vegan Superfood Buddha Bowls
P.M. Snack (77 calories)
1 medium orange
Dinner (485 calories)
1 serving Slow-Cooker Vegetable Minestrone Soup
2 cups mixed greens
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Daily Totals: 1,647 calories, 70 g protein, 150 g carbohydrates, 45 g fiber, 87 g fat, 1,003 mg sodium
To Make It 1,200 Calories: Reduce to 2 tablespoons of chopped walnuts at breakfast, change the A.M. snack to 1/3 cup sliced cucumber and reduce to 1/4 avocado at dinner.
To Make It 2,000 Calories: Increase to 4 tablespoons chopped walnuts at breakfast and 1/3 cup almonds at A.M. snack, add 1/3 cup dried walnut halves to P.M. snack and increase to 1 whole avocado at dinner.
Day 4
Breakfast (324 calories)
A.M. Snack (183 calories)
1 medium bell pepper, sliced
1/4 cup hummus
Lunch (381 calories)
1 serving Vegan Superfood Buddha Bowls
P.M. Snack (214 calories)
1/4 cup unsalted dry-roasted almonds
Dinner (493 calories)
Daily Totals: 1,594 calories, 92 g protein, 130 g carbohydrates, 34 g fiber, 86 g fat, 1,438 mg sodium
To Make It 1,200 Calories: Omit the hummus at the A.M. snack and change the P.M. snack to 1 clementine.
To Make It 2,000 Calories: Add 1 slice of whole wheat toast with 1 tablespoon natural peanut butter to breakfast, increase to 1/3 cup almonds and add 1 clementine to P.M. snack, and add 1/2 cup cooked quinoa to dinner.
Day 5
chicken kale soup
Breakfast (491 calories)
1 cup low-fat plain Greek yogurt
1/4 cup raspberries
3 Tbsp. chopped walnuts
A.M. Snack (324 calories)
1 medium apple
2 Tbsp. natural peanut butter
Lunch (381 calories)
1 serving Vegan Superfood Buddha Bowls
P.M. Snack (77 calories)
1 medium orange
Dinner (414 calories)
1 serving Chicken & Kale Soup
2 cups mixed greens
1 serving Citrus Vinaigrette
Meal-Prep Tip: Reserve two servings Chicken & Kale Soup to have for lunch on Days 6 and 7.
Daily Totals: 1,686 calories, 84 g protein, 162 g carbohydrates, 36 g fiber, 89 g fat, 1,139 mg sodium
To Make It 1,200 Calories: Reduce the walnuts to 1 tablespoon at breakfast and omit the peanut butter at the A.M. snack.
To Make It 2,000 Calories: Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1/2 avocado to dinner.
Day 6
Spinach, Peanut Butter Banana Smoothie Credit: Ted & Chelsea Cavanaugh
Breakfast (324 calories)
A.M. Snack (324 calories)
1 medium apple (122 calories)
2 Tbsp. natural peanut butter (202 calories)
Lunch (393 calories)
1 serving Chicken & Kale Soup (271 calories)
1 medium banana (122 calories)
P.M. Snack (152 calories)
1/3 cup cucumber, sliced (6 calories)
1/4 cup hummus (146 calories)
Dinner (399 calories)
Daily Totals: 1,592 calories, 67 g protein, 185 g carbohydrates, 32 g fiber, 68 g fat, 1,581 mg sodium
To Make It 1,200 Calories: Omit the peanut butter at the A.M. snack and omit the hummus at the P.M. snack.
To Make It 2,000 Calories: Add 1 slice of whole wheat toast with 1 tablespoon natural peanut butter to breakfast, add 1 orange to P.M. snack, and add 1/2 serving Guacamole Chopped Salad to dinner.
Day 7
Greek Salad with Edamame
Breakfast (324 calories)
A.M. Snack (214 calories)
1/4 cup unsalted dry-roasted almonds
Lunch (393 calories)
1 serving Chicken & Kale Soup
1 medium banana
P.M. Snack (183 calories)
1 medium bell pepper
1/4 cup hummus
Dinner (466 calories)
1 serving Greek Salad with Edamame
1 medium apple
Daily Totals: 1,580 calories, 73 g protein, 177 g carbohydrates, 36 g fiber, 69 g fat, 1,506 mg sodium
To Make It 1,200 Calories: Change the A.M. snack to 1 clementine and omit the hummus at the P.M. snack.
Smoothy Slim
Photo: RODNAE Productions
