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. 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.
The meals and snacks in this plan will have you feeling energized, satisfied and good about what’s on your plate. And at 1,200 calories, this diet meal plan will set you up to lose upwards of 4 pounds over the 2 weeks.
Clean-Eating Meal Plan for Beginners
If you’re new to clean eating, the premise is simple—and following a meal plan (or simply using it for inspiration) can make it even easier to understand what it’s all about. Clean eating 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. With 14 days of wholesome meals and snacks, this easy-to-follow clean-eating meal plan is a great way to get more of those good-for-you foods.
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 the 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, $27.99 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, $10)
- 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, $39.99) 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 bread. 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.
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.
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, $7.99 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.
You made it!
Great job following this clean-eating meal plan. Whether you made every single recipe in this diet plan or not, we hope you found it inspiring, exciting and informational. Keep up the good work and don’t miss our other healthy meal plans.
