With 14 days of wholesome meals and snacks, this clean-eating meal plan is a great way to up your intake of good-for-you foods (like whole grains, lean protein, healthy fats and plenty of fruits and veggies), while limiting the stuff that can make you feel not-so-great in large amounts (think refined carbs, alcohol, ...
This easy 1,500-calorie clean-eating meal plan for weight loss features healthy whole foods and limits processed items to help you clean-up your diet.
If you feel like your healthy habits have gotten off track, this simple take on a clean-eating meal plan can help you get back to the eating habits that help you feel your best. With 14 days of wholesome meals and snacks, this clean-eating meal plan is a great way to up your intake of good-for-you foods (like whole grains, lean protein, healthy fats and plenty of fruits and veggies), while limiting the stuff that can make you feel not-so-great in large amounts (think refined carbs, alcohol, added sugars and hydrogenated fats). Here at EatingWell, we approach clean-eating sensibly. While all foods can be part of a healthy diet, sometimes you just need to hit reset and focus on eating more of the healthy foods you may be skimping on.
Over the course of this 14-day diet plan, you'll get your fill of healthy whole foods-some that you'll prep from scratch and others that you can buy from the store (see our Clean-Eating Shopping Tips for finding the "cleanest" versions of packaged foods). The meals and snacks in this plan will have you feeling energized, satisfied and good about what's on your plate. And at 1,500 calories, this diet meal plan will set you up to lose upwards of 4 pounds over the 2 weeks. Looking for a different calorie level? See this clean-eating meal plan at 1,200 and 2,000 calories. If 14 days feel like too much, start with our 3-Day Clean Eating Kick-Start Meal Plan and go from there. Once you conquer this 14-day plan, try our Clean-Eating Challenge for 30 days, where you can plan to eat tons of delicious clean-eating foods, like what you'll find in this meal plan.
Looking for more? See all of our clean-eating meal plans and healthy clean-eating recipes.
Week 1
Week 1
How to Meal Prep You Week of Meals:
A little prep at the beginning of the week goes a long way to make your week ahead easy.
Make a double batch of the Lemon-Tahini Dressing. You'll use it throughout the week for lunch and dinner. Cook a double batch of the Easy Brown Rice to use throughout the week. Because Day 1's dinner (Kale Salad with Beets & Wild Rice) calls for wild rice you can choose to either prep a bigger batch of wild rice or swap in brown rice in the recipe so you're not having to make two different rices.
Day 1
Prewashed Greens
Breakfast (287 calories)
1 serving Muesli with Raspberries
Clean-Eating Shopping Tip: When buying muesli, look for a brand that doesn't have added sugars, which take away from the healthy goodness of this whole-grain breakfast.
A.M. Snack (216 calories)
1 medium orange
20 almonds
Lunch (360 calories)
4 cups White Bean & Veggie Salad
P.M. Snack (200 calories)
1 medium apple, sliced
1 Tbsp. peanut butter
Dinner (420 calories)
Meal-Prep Tip: Save 1 serving Balsamic-Dijon Chicken (1/2 breast) for lunch of Day 2.
Daily Totals: 1,483 calories, 70 g protein, 161 g carbohydrates, 44 g fiber, 68 g fat, 1,453 mg sodium.
Day 2
Squash & Red Lentil Curry
Breakfast (271 calories)
1 serving Avocado-Egg Toast
Clean-Eating Shopping Tip: Use sprouted-grain bread as your bread for these next two weeks as it's made without added sugars, unlike many store-bought breads. Also, if you plan to top your egg toast with hot sauce, look for a brand that's made without added sugars.
A.M. Snack (216 calories)
1 medium pear
1 oz. Cheddar cheese
Lunch (353 calories)
2 cups mixed greens
1/2 cup chopped cucumber
1/2 Balsamic-Dijon Chicken breast, chopped
2 Tbsp. Lemon-Tahini Dressing
2 Tbsp. sunflower seeds
Combine greens, cucumber and chicken and top with dressing and sunflower seeds.
P.M. Snack (123 calories)
1 medium orange
What food gives you energy?
To optimize your daily energy level, try adding some of these foods into your meal plan. Oatmeal. The complex carbs in oatmeal mean it's a slow-...
Meal-Prep Tip: Save a 1 cup serving of rice to have for dinner on Day 3.
Daily Totals: 1,515 calories, 74 g protein, 173 g carbohydrates, 36 g fiber, 62 g fat, 2,154 mg sodium.
Day 3
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Breakfast (287 calories)
1 serving Muesli with Raspberries
1 medium orange
A.M. Snack (62 calories)
1 medium pear
12 almonds
Lunch (326 calories)
1 serving cups Squash & Red Lentil Curry
P.M. Snack (200 calories)
1 medium apple, sliced
1 Tbsp. peanut butter
Dinner (439 calories)
Daily Totals: 1,507 calories, 64 g protein, 230 g carbohydrates, 48 g fiber, 45 g fat, 1,500 mg sodium.
Day 4
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Breakfast (335 calories)
1/2 cup rolled oats, cooked in 1 cup milk
1 medium plum, chopped
2 Tbsp. slivered almonds
Cook oats and top with plum, almonds and a pinch of cinnamon.
A.M. Snack (211 calories)
10 seeded crackers
1/4 cup hummus
Lunch (420 calories)
1 serving Veggie & Hummus Sandwich
1 medium apple
Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure you're choosing one without added sugars or excess sodium. You can also try making your own. EatingWell's Garlic Hummus is both easy and delicious.
Daily Totals: 1,504 calories, 68 g protein, 194 g carbohydrates, 40 g fiber, 58 g fat, 1,928 mg sodium.
Day 5
Pork Chops with Garlicky Broccoli
Breakfast (290 calories)
1 serving Peanut Butter-Banana Cinnamon Toast
Clean-Eating Shopping Tip: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. Read more about choosing a healthy peanut butter.
A.M. Snack (109 calories)
1/2 cup raspberries
10 almonds
Lunch (360 calories)
4 cups White Bean & Veggie Salad
P.M. Snack (211 calories)
10 seeded crackers
1/4 cup hummus
Dinner (543 calories)
1 serving Pork Chops with Garlicky Broccoli
Daily Totals: 1,514 calories, 64 g protein, 130 g carbohydrates, 37 g fiber, 88 g fat, 1,551 mg sodium.
Day 6
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Breakfast (335 calories)
1/2 cup rolled oats, cooked in 1 cup milk
1 medium plum, chopped
2 Tbsp. slivered almonds
Cook oats and top with plum, almonds and a pinch of cinnamon.
Meal-Prep Tip: You'll use the remaining Citrus Vinaigrette next week.
Daily Totals: 1,514 calories, 64 g protein, 178 g carbohydrates, 39 g fiber, 67 g fat, 1,215 mg sodium.
Day 7
Spicy Weight-Loss Cabbage Soup
Breakfast (307 calories)
2 cups Jason Mraz's Avocado Green Smoothie
A.M. Snack (210 calories)
1 medium banana
1 Tbsp. peanut butter
Lunch (414 calories)
2 1/4 cupTomato, Cucumber & White-Bean Salad with Basil Vinaigrette
1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus
1 medium orange
Meal-Prep Tip: Save a serving of the Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette to have for lunch on Day 10. Store the dressing separately.
P.M. Snack (30 calories)
1 plum
Dinner (545 calories)
Meal-Prep Tip: Save a 1-cup serving of the No-Cook Black Bean Salad to have for lunch on Day 9. Store the dressing separately and wait to add until ready to eat. Pack up two 2-cup servings of the Mexican Cabbage Soup to have for lunch on Days 9 & 12.
Daily Totals: 1,506 calories, 43 g protein, 209 g carbohydrates, 56 g fiber, 64 g fat, 1,552 mg sodium.
Week 2
Week 2
How to Meal Prep You Week of Meals:
A little prep at the beginning of the week goes a long way to make your week ahead easy.
Make a batch of the Meal-Prep Sheet-Pan Chicken Thighs and Basic Quinoa when preparing the Greek Kale Salad with Quinoa & Chicken recipe for dinner on Day 8. This way, you'll have leftover chicken and quinoa to use during the week.
What's the healthiest tea to drink?
Green Tea Green Tea. Green tea is often touted as the healthiest tea. It is chock full of polyphenols and antioxidants that help to boost brain and...
Daily Totals: 1,488 calories, 64 g protein, 167 g carbohydrates, 34 g fiber, 68 g fat, 1,870 mg sodium.
Day 9
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Breakfast (307 calories)
2 cups Jason Mraz's Avocado Green Smoothie
A.M. Snack (217 calories)
1 medium pear
15 almonds
Lunch (384 calories)
P.M. Snack (92 calories)
Dinner (519 calories)
Top riced cauliflower with tofu, veggies and drizzle with the vinaigrette.
Daily Totals: 1,519 calories, 50 g protein, 181 g carbohydrates, 51 g fiber, 77 g fat, 1,501 mg sodium.
Day 10
chicken apple kale wraps
Breakfast (320 calories)
1 serving Peanut Butter-Banana Cinnamon Toast
1 plum
A.M. Snack (78 calories)
1 hard-boiled egg seasoned with a pinch each salt & pepper
Lunch (434 calories)
1 serving Chicken & Apple Kale Wraps
1 cup raspberries
P.M. Snack (249 calories)
1 medium apple
20 almonds
Dinner (402 calories)
1 serving Panko-Crusted Pork Chops with Asian Slaw
Daily Totals: 1,482 calories, 82 g protein, 156 g carbohydrates, 35 g fiber, 74 g fat, 1,343 mg sodium.
Day 11
Salmon & Asparagus with Lemon-Garlic Butter Sauce
Breakfast (332 calories)
1 serving Avocado-Egg Toast
1 medium orange
A.M. Snack (211 calories)
10 seeded crackers
1/4 cup hummus
Lunch (365 calories)
1 serving Greek Kale Salad with Quinoa & Chicken
1 cup raspberries
P.M. Snack (95 calories)
1 medium apple
Dinner (478 calories)
Meal-Prep Tip: Cook a hard-boiled egg tonight so it's ready for your P.M. Snack on Day 12.
Daily Total: 1,482 calories, 76 g protein, 168 g carbohydrates, 37 g fiber, 60 g fat, 1,608 mg sodium.
Day 12
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Breakfast (290 calories)
1 serving Peanut Butter-Banana Cinnamon Toast
A.M. Snack (163 calories)
1 medium pear
8 almonds
Lunch (461 calories)
2 cups Mexican Cabbage Soup
2 cups mixed greens
1 Tbsp. Citrus Vinaigrette
2 Tbsp. sunflower seeds
Toss greens in vinaigrette. Top with sunflower seeds.
P.M. Snack (192 calories)
1 hard-boiled egg, seasoned with a pinch each of salt and pepper
1 oz. Cheddar cheese
Dinner (408 calories)
1 serving Spaghetti Squash & Meatballs
Daily Totals: 1,514 calories, 70 g protein, 167 g carbohydrates, 41 g fiber, 67 g fat, 1,784 mg sodium.
Day 13
Zucchini Noodles with Avocado Pesto Shrimp
Breakfast (362 calories)
1 cup nonfat plain Greek yogurt
1 cup blueberries
1/3 cup muesli
A.M. Snack (210 calories)
1 medium banana
1 Tbsp. peanut butter
Lunch (387 calories)
1 serving Veggie & Hummus Sandwich
1 medium orange
P.M. Snack (95 calories)
1 medium apple
Dinner (447 calories)
1 serving Zucchini Noodles with Avocado Pesto & Shrimp
Daily Totals: 1,500 calories, 75 g protein, 183 g carbohydrates, 39 g fiber, 62 g fat, 1,155 mg sodium.
Day 14
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Breakfast (332 calories)
1 serving Avocado-Egg Toast
1 medium orange
A.M. Snack (217 calories)
1 medium pear
15 almonds
Lunch (378 calories)
2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
1 slice sprouted-grain bread, toasted and topped with 2 Tbsp. hummus
P.M. Snack (30 calories)
1 plum
Dinner (562 calories)
Daily Totals: 1,520 calories, 70 g protein, 160 g carbohydrates, 37 g fiber, 72 g fat, 1,150 mg sodium.
Smoothy Slim
Photo: Gotta Be Worth It
