Simple Clean Eating Meal Plan, Created by a Dietitian

The term “clean eating” may imply that other foods are “dirty,” but in reality, that is not the case. “Eating clean” 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, sodium and saturated fats at least, 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 start. If you’re new to cooking or feel overwhelmed 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 weeknight meals to streamline your time in the kitchen.

Why This Meal Plan Is Great For You

Whether you make one recipe or several, this meal plan is meant to provide inspiration and motivation – it’s not meant to be binding. Listen to your hunger and fullness cues rather than sticking to a specific calorie count or serving size, and don’t completely ignore your cravings! It’s okay and healthy to enjoy a sweet drink or glass of wine here and there, and cutting back on these things can make it easier to maintain a healthy lifestyle in the long run.

This 1,500-calorie meal plan has 2,000 calorie modifications to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans recommend that limiting calories to 1,200 per day is too low to meet most people’s nutritional needs, plus it is unsustainable for health and well-being long term.

What is a Clean Eating Meal Plan?

A clean eating food plan includes tons of fresh fruits and veggies, whole grains and high-fiber legumes, healthy fats and lean proteins (like fish and chicken). It skips added sugars and minimizes sodium and saturated fats which can harm our heart when we eat too much of them. While we’re certainly not against sweets, the average American consumes more added sugar than the recommended upper limit of 6 teaspoons per day for women and 9 for men. Often, much of the added sugar we eat comes from non-dessert foods, such as cereals and grains. Although we left these foods out of this plan, you can certainly put them back where you see fit.

This plan will leave you satisfied because it includes plenty of nutrients that keep us full, such as 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 longer lasting energy.

What to eat on a clean eating diet

• Vegetables: The more, the better, especially when it comes leafy greens. Plain frozen vegetables are also a great option.
• Results: Opt for fresh fruit or plain frozen. If you are looking at canned fruit, look for options that are canned in water or fruit juice instead of sugar syrup. Drain and rinse canned fruit in syrup.
• Whole Grains: Oats, whole wheat bread, barley and quinoa are great choices.
• Nuts and Seeds: Choose plain, raw, roasted or salted nuts but avoid most other flavors (like honey) as they contain added sugars. When choosing peanut butter, choose brands with only two ingredients: peanuts and salt.
• Healthy Fats: Fatty fish, such as salmon, as well as olive oil, canola and avocado are great healthy fat options.
• legumes: Beans and lentils are high in fiber and protein, and canned options are convenient pantry staples.
• Lean Proteins: When choosing proteins, choose more chicken, turkey, fish, low-fat Greek yogurt and legumes.

How to Prepare a Meal for Meal Week:

A little prep at the start of the week goes a long way to making the rest of the week easy.

1. Make Superfood Vegan Cereal Bowls to have for lunch on Days 2 to 5.
2. Prepare a Citrus Vinaigrette to have with dinner during the week.

Day 1

Breakfast (490 calories)

• 1 cup plain low-fat Greek yogurt (179 calories)
• 1/4 cup raspberries (19 calories)
• 3 tbsp. chopped walnuts (292 calories)

AM snack (77 calories)

Lunch (360 calories)

Snack PM (350 calories)

• 1 large apple (148 calories)
• 2 tbsp. natural peanut butter (202 calories)

Dinner (422 calories)

Tip for meal preparation: 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 2,000 Calories: Increase to 1 1/2 cups of yogurt at breakfast and add 1/3 cup of unsalted dry roasted almonds to AM snacks.

Day 2

Breakfast (324 calories)

AM snack (214 calories)

• 1/4 cup unsalted dry-roasted almonds

Lunch (381 calories)

Snack PM (37 calories)

• 1 medium bell pepper, sliced

Dinner (485 calories)

Tip for meal preparation: Leftover Vegetable Minestrone Soup in the Slow Cooker 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 2,000 Calories: Add 1 slice of whole wheat toast with 1 tablespoon natural peanut butter for breakfast, increase to 1/3 cup almonds at AM snack, add 1/4 cup hummus to PM snack and increase to 1 whole avocado at dinner.

Day 3

Breakfast (491 calories)

• 1 cup plain low-fat Greek yogurt (179 calories)
• 1/4 cup raspberries (20 calories)
• 3 tbsp. chopped walnuts (292 calories)

AM snack (214 calories)

• 1/4 cup unsalted dry-roasted almonds

Lunch (381 calories)

Snack PM (77 calories)

Dinner (485 calories)

Daily Totals: 1,648 calories, 70 g protein, 150 g carbohydrates, 45 g fiber, 87 g fat, 1,003 mg sodium

To Make It 2,000 Calories: Increase to 4 tablespoons of chopped walnuts at breakfast and 1/3 cup almonds at AM snack, add 1/3 half cup dried walnuts to PM snack and increase to 1 whole avocado at dinner.

Day 4

Breakfast (324 calories)

Morning snack (183 calories)

• 1 medium bell pepper, sliced
• 1/4 cup hummus

Lunch (381 calories)

Snack PM (214 calories)

• 1/4 cup unsalted dry-roasted almonds

Dinner (493 calories)

Daily Totals: 1,595 calories, 92 g protein, 130 g carbohydrates, 34 g fiber, 86 g fat, 1,438 mg sodium

To Make It 2,000 Calories: Add 1 slice of whole wheat toast with 1 tablespoon of natural peanut butter to breakfast, increase to 1/3 cup of almonds and add 1 clementine to PM snack, and 1/2 cup of cooked quinoa to dinner.

Day 5

Breakfast (491 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 3 tbsp. chopped walnuts

AM snack (324 calories)

• 1 medium apple
• 2 tbsp. natural peanut butter

Lunch (381 calories)

Snack PM (77 calories)

Dinner (414 calories)

Tip for meal preparation: Reserve two servings of Chicken & Kale Soup for lunch on Days 6 and 7.

Daily Totals: 1,687 calories, 84 g protein, 162 g carbohydrates, 36 g fiber, 89 g fat, 1,139 mg sodium

To Make It 2,000 Calories: Add 1/4 cup unsalted dry-roasted almonds to PM snacks and 1/2 avocado for dinner.

Day 6

Breakfast (324 calories)

AM snack (324 calories)

• 1 medium apple (122 calories)
• 2 tbsp. natural peanut butter (202 calories)

Lunch (393 calories)

Snack PM (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 2,000 Calories: Add 1 slice of whole wheat toast with 1 tablespoon of natural peanut butter for breakfast, add 1 orange to a PM snack and add 1/2 serving of Chopped Guacamole Salad for dinner.

Day 7

Breakfast (324 calories)

AM snack (214 calories)

• 1/4 cup unsalted dry-roasted almonds

Lunch (393 calories)

Snack PM (183 calories)

• 1 medium bell pepper
• 1/4 cup hummus

Dinner (466 calories)

Daily Totals: 1,580 calories, 73 g protein, 177 g carbohydrates, 36 g fiber, 69 g fat, 1,506 mg sodium

To Make It 2,000 Calories: Add 1 slice of whole wheat toast with 1 tablespoon of natural peanut butter for breakfast, increase to 1/3 cup of almonds at AM snack and add 1 serving of everything Bagel Avocado Toast for dinner.