Healthy Clean Eating Plan is all about enjoying food, guilt-free. Food should bring joy, not pain. It should nourish and sustain us, not weigh us down.
The healthy clean eating plan is a guide for those who are looking to transition to a healthier lifestyle through the means of cleaning up their diets. This includes foods that could help in cleansing your body.
Healthy Clean Eating Plan
This easy clean-eating meal plan for weight loss features healthy whole foods and limits processed items to help you get back on track with healthy habits.
Week 1
How to Meal Prep Your Week of Meals:
A little prep at the beginning of the week goes a long way to make rest of the week easy.
- Meal prep the Greek Meatball Mezze Bowls to have for lunch on Days 2 through 5. Store in an air-tight container to keep fresh for the week. (To buy: amazon.com, $26 for 5-pack)
- Make a double batch of the Lemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner. Store in this classic glass salad dressing container. (To buy: amazon.com, $8)
- Cook a double batch of the Easy Brown Rice to use throughout the week. Store in a large glass meal-prep container. (To buy: amazon.com, $38) Because Day 1’s dinner—the 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
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 (62 calories)
* 1 medium orange
Lunch (360 calories)
* 4 cups White Bean & Veggie Salad
P.M. Snack (95 calories)
* 1 medium apple
Dinner (420 calories)
* 4 cups (1 1/2 servings) Kale Salad with Beets & Wild Rice
* 1 serving Balsamic-Dijon Chicken
Daily Totals: 1,224 calories, 61 g protein, 153 g carbohydrates, 40 g fiber, 47 g fat, 1,400 mg sodium.
Day 2
Breakfast (270 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 (101 calories)
* 1 medium pear
Lunch (392 calories)
* 1 serving Greek Meatball Mezze Bowl
P.M. Snack (62 calories)
* 1 medium orange
Dinner (439 calories)
* 1 serving cup Squash & Red Lentil Curry
* 1/2 cup Easy Brown Rice
Daily Totals: 1,225 calories, 63 g protein, 147 g carbohydrates, 33 g fiber, 46 g fat, 1,965 mg sodium.
Day 3
Breakfast (287 calories)
* 1 serving Muesli with Raspberries
A.M. Snack (62 calories)
* 1 medium orange
Lunch (392 calories)
* 1 serving Greek Meatball Mezze Bowl
P.M. Snack (92 calories)
* 12 almonds
Dinner (439 calories)
* 1 serving Asian Tilapia with Stir-Fried Green Beans
* 1 cup Easy Brown Rice
Daily Totals: 1,206 calories, 62 g protein, 174 g carbohydrates, 37 g fiber, 48 g fat, 1,444 mg sodium.
Day 4
Breakfast (257 calories)
* 1/2 cup rolled oats, cooked in 1 cup milk
* 1 medium plum, chopped
Cook oats and top with plum and a pinch of cinnamon.
A.M. Snack (95 calories)
* 1 medium apple
Lunch (392 calories)
* 1 serving Greek Meatball Mezze Bowl
P.M. Snack (105 calories)
* 1 medium banana
Dinner (432 calories)
* 1 serving Sheet-Pan Chicken & Brussels Sprouts
* 1 1/2 cups mixed greens dressed with 2 Tbsp. Lemon-Tahini Dressing
Daily Totals: 1,214 calories, 58 g protein, 166 g carbohydrates, 32 g fiber, 41 g fat, 1,553 mg sodium.
Day 5
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 (32 calories)
* 1/2 cup raspberries
Lunch (392 calories)
* 1 serving Greek Meatball Mezze Bowl
Dinner (543 calories)
* 1 serving Pork Chops with Garlicky Broccoli
Daily Totals: 1,225 calories, 54 g protein, 102 g carbohydrates, 30 g fiber, 71 g fat, 1,175 mg sodium.
Day 6
Breakfast (257 calories)
* 1/2 cup rolled oats, cooked in 1 cup milk
* 1 medium plum, chopped
Cook oats and top with plum and a pinch of cinnamon.
A.M. Snack (101 calories)
* 1 medium pear
Lunch (325 calories)
* 1 serving Veggie & Hummus Sandwich
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.
P.M. Snack (62 calories)
* 1 medium orange
Dinner (543 calories)
* 1 serving Cauliflower Rice-Stuffed Peppers
* 2 cups mixed greens dressed with 1 Tbsp. Citrus Vinaigrette
Meal-Prep Tip: You’ll use the remaining Citrus Vinaigrette next week.
Daily Totals: 1,203 calories, 57g protein, 146 g carbohydrates, 31 g fiber, 49 g fat, 1,120 mg sodium.
Day 7
Breakfast (307 calories)
* 2 cups Jason Mraz’s Avocado Green Smoothie
A.M. Snack (35 calories)
* 1 clementine
Lunch (352 calories)
* 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
* 1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus
If you’re taking this salad to go, pack it up in this handy meal-prep container, specifically made to keep your greens fresh and dressing separate until you’re ready to eat. Buy It! amazon.com, $19 for a 9-piece set.
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 (490 calories)
* 1 1/2 cups Mexican Cabbage Soup
* 2 cups No-Cook Black Bean Salad
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 2 servings of the Mexican Cabbage Soup in a leak-proof container (To buy: amazon.com, $7.19 for 1) to have for lunch on Days 9 & 12.
Daily Totals: 1,214 calories, 35 g protein, 163 g carbohydrates, 48 g fiber, 55 g fat, 1,365 mg sodium.
Week 2
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 your week 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. Store leftovers of the chicken and quinoa separately in large glass meal-prep containers. (To buy: amazon.com, $38)
Day 8
Breakfast (338 calories)
* 1 serving Scrambled Eggs with Vegetables
A.M. Snack (119 calories)
* 1/4 cup hummus
* 1 cup sliced cucumber
Lunch (325 calories)
* 1 serving Veggie & Hummus Sandwich
P.M. Snack (30 calories)
* 1 plum
Dinner (302 calories)
* 1 serving Greek Kale Salad with Quinoa & Chicken
Evening Snack (102 calories)
* 1 serving Broiled Mango
Daily Totals: 1,216 calories, 58 g protein, 121 g carbohydrates, 26 g fiber, 60 g fat, 1,816 mg sodium.
Day 9
Breakfast (307 calories)
* 2 cups Jason Mraz’s Avocado Green Smoothie
A.M. Snack (35 calories)
* 1 clementine
Lunch (328 calories)
* 1 1/2 cups Mexican Cabbage Soup
* 1 cup No-Cook Black Bean Salad
P.M. Snack (92 calories)
* 3/4 cup Kiwi & Mango with Fresh Lime Zest
Dinner (453 calories)
* 1 cup riced cauliflower, heated
* 1 serving Soy-Lime Roasted Tofu
* 2 cups Colorful Roasted Sheet-Pan Veggies
* 1 Tbsp. Citrus Vinaigrette
Top riced cauliflower with tofu, veggies and drizzle with the vinaigrette.
Daily Totals: 1,216 calories, 44 g protein, 149 g carbohydrates, 42 g fiber, 59 g fat, 1,248 mg sodium.
Day 10
Breakfast (290 calories)
* 1 serving Peanut Butter-Banana Cinnamon Toast
A.M. Snack (64 calories)
* 1 cup raspberries
Lunch (370 calories)
* 1 serving Chicken & Apple Kale Wraps
P.M. Snack (92 calories)
* 1 plum
* 8 almonds
Dinner (402 calories)
* 1 serving Panko-Crusted Pork Chops with Asian Slaw
Daily Totals: 1,217 calories, 72 g protein, 127 g carbohydrates, 29 g fiber, 50 g fat, 1,133 mg sodium.
Day 11
Breakfast (270 calories)
* 1 serving Avocado-Egg Toast
A.M. Snack (64 calories)
* 1 cup raspberries
Lunch (302 calories)
* 1 serving Greek Kale Salad with Quinoa & Chicken
P.M. Snack (95 calories)
* 1 medium apple
Dinner (478 calories)
* 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce
* 1 cup Basic Quinoa
Meal-Prep Tip: Cook a hard-boiled egg tonight so it’s ready for your P.M. Snack on Day 12.
Daily Totals: 1,209 calories, 68 g protein, 128 g carbohydrates, 28 g fiber, 50 g fat, 1,233 mg sodium.
Day 12
Breakfast (290 calories)
* 1 serving Peanut Butter-Banana Cinnamon Toast
A.M. Snack (96 calories)
* 1 clementine
* 8 almonds
Lunch (344 calories)
* 1 1/2 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 (78 calories)
* 1 hard-boiled egg, seasoned with a pinch each of salt and pepper
Dinner (408 calories)
* 1 serving Spaghetti Squash & Meatballs
Daily Totals: 1,216 calories, 60 g protein, 124 g carbohydrates, 30 g fiber, 56 g fat, 1,463 mg sodium.
Day 13
Breakfast (264 calories)
* 1 cup nonfat plain Greek yogurt
* 1/4 cup muesli
* 1/4 cup blueberries
A.M. Snack (70 calories)
* 2 clementines
Lunch (325 calories)
* 1 serving Veggie & Hummus Sandwich
P.M. Snack (95 calories)
* 1 medium apple
Dinner (446 calories)
* 1 serving Zucchini Noodles with Avocado Pesto & Shrimp
Daily Totals: 1,200 calories, 68 g protein, 133 g carbohydrates, 31 g fiber, 52 g fat, 1,102 mg sodium.
Day 14
Breakfast (270 calories)
* 1 serving Avocado-Egg Toast
A.M. Snack (70 calories)
* 2 clementines
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 (458 calories)
* 1 serving Fish with Coconut-Shallot Sauce
* 1/2 cup Basic Quinoa
* 2 cups mixed greens topped with 1 Tbsp. Citrus Vinaigrette
Daily Totals: 1,207 calories, 61 g protein, 113 g carbohydrates, 27 g fiber, 60 g fat, 1,146 mg sodium.
Clean-Eating Meal Plan for Beginners
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 healthy 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, but 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.
See More: The “Dirty Dozen” and “Clean Fifteen”—Here’s What Experts Have to Say About Choosing Organic
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 it out of this plan, you can certainly add it 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.
Related: 7 Clean-Eating Tips
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.
- 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.
- Whole Grains: 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.
- Healthy Fats: 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 a convenient pantry staples.
- Lean Proteins: When choosing proteins, opt for more chicken, turkey, fish, Greek yogurt and legumes.