“Clean eating”鈥攚hat鈥檚 it all about? Here’s a hint: it鈥檚 not about crumbs on the floor. A clean eating meal plan is simply about choosing more whole, minimally processed foods to nourish your body in a way that works for you. It鈥檚 not about strict rules or total ‘no go’ foods. It’s just a way to enjoy fresh, simple ingredients that make you feel good.
Scroll down to explore our 7-Day Meal Plan and see what a week of clean eating looks like. Or go here to jump straight into the guide, which has some key information about what clean eating means.
7-Day Clean Eating Meal Plan
For Day 1, take note that all of these recipes will be repeated throughout the week. So it’s best to have a look at all the different repetitions (found in this table) and our food safety tips too!
Here are some extra tips for the day:
- Cauliflower Breakfast Scramble: Cook and store in an airtight container in the fridge; it will last up to 3 days. Reheat in a pan or microwave for a quick breakfast.
- Creamy Lemon Chicken & Mashed Potatoes: Cook in advance and store in airtight containers for up to 3 days in the fridge. Reheat in the microwave or oven until thoroughly warmed.
- Mashed potatoes: Cook in advance and store in an airtight container in the fridge for up to 3 days. Reheat with a splash of milk or broth to keep them creamy when serving.
- Crunchy Caesar Kale Wrap: Prep and store the kale and fillings separately in airtight containers. Kale will stay fresh for 2-3 days; assemble the wrap just before eating to keep it crunchy.
To meet a 1600-kcal per day target:
Lunch: Pair with (approx. 241 calories). Take note that you should make two servings of both the chicken and mashed potatoes.
Who said you can’t have a burger while on a clean eating meal plan? Well, it’s possible with this one. We would never make you give up burgers!
Here are some prep tips:
- Breakfast Quinoa Oatmeal: Cook and store in the fridge for up to 4 days. Reheat with a splash of milk or water to restore creaminess.
- Black Bean Burgers (Lunch): Make in advance and refrigerate patties for up to 3 days, or freeze for up to 3 months. Reheat on a stovetop or in the oven until warmed through.
- No-Bake Peanut Butter Oatmeal Bars (Snack): Prepare ahead and store in an airtight container in the fridge for up to a week. These bars also freeze well for up to 3 months.
- Tofu 鈥楳eatballs鈥� in Buddha Bowls (Dinner): Cook the tofu meatballs in advance and store in the fridge for 3-4 days. Reheat in a pan or oven to restore crispiness before adding to the bowl.
To meet a 1600-kcal per day target:
Lunch: Eat the burger with 1 wholemeal bun. You can also add two tablespoons of ketchup or light mayo. Then top the whole thing with some lettuce greens to this to complete the full burger experience.
If you prepped meals for breakfast, lunch and snacks from Day 1, then you only need to make dinner – so you only have 20-30 minutes of cooking today! Refer back to Day 1 for the meal prep and storage tips.
To meet a 1600-kcal per day target:
Lunch: Pair your creamy lemon chicken with (Approx. 241 calories)
Today has the same meals as Day 2 – so if you prepped in advance, you’ll only need a couple of minutes to prepare breakfast and reheating your meals.
To meet a 1600-kcal per day target:
Lunch: Exactly the same as Day 2, add聽1 wholemeal bun to your burger You can also add two tablespoons of ketchup (ideally, free from added sugars), or light mayo.
Today’s recipes are the same as Day 7, so you’ll be preparing two servings of each.
If you’re not confident about storing a smoothie for a day in your fridge, you can make that fresh on day 7 instead.
And no, your snack isn’t a typo! It’s possible to eat pizza while on a clean eating meal plan!
To meet a 1600-kcal per day target:
Lunch: Pair with a half cup of cooked brown rice or any other wholegrain rice.
If you cooked your snack and dinner in advance, then you only need to prepare your breakfast and lunch today.
Here are some prep tips:
- Breakfast Eggs Asian Style (Low Salt, No Carbs): Cook and store in an airtight container in the fridge for up to 3 days. Reheat gently in a pan or microwave to avoid overcooking.
- Garlic Shrimp Pasta: Cook the shrimp and pasta in advance and store them separately in airtight containers in the fridge for up to 2 days. Reheat the pasta by tossing it in a hot pan with a little olive oil or broth to keep it moist.
To meet a 1600-kcal per day target:
Breakfast: Pair the eggs with a wholemeal bun or other type of wholemeal bread.
Day 7 has the same recipes as Day 5, so if you’ve made them in advance, it’s just a matter of reheating today. Refer back to Day 5 for the meal prep and storage tips.
Managing your weight and heart health? It鈥檚 always a good idea to consult a doctor and a dietitian. They can help tailor your nutrient needs while considering your medical requirements. This is especially important if specific nutrients play a key role in your health.
Meal Prep and Cooking Tips
This clean eating meal plan includes recipes which are similar (or the same!) and makes use of leftovers throughout the week. Why? Because eating clean doesn鈥檛 mean sacrificing time, money, or energy. And to make things even easier, here are some extra tips and tricks to help you out:
Cook in Batches: Prepare a big batch of grains like quinoa, brown rice, or whole wheat pasta, and store them in the fridge. They鈥檒l stay fresh for up to a week, making meal prep quick and easy!
Roast Vegetables: Roast a variety of vegetables at once, like sweet potatoes, Brussels sprouts, and bell peppers. Store them in the refrigerator for up to five days for easy side dishes or quick additions to salads.
Use Mason Jars and Containers:
- Salad Jars: Layer salads in mason jars with the dressing at the bottom to keep ingredients fresh and prevent sogginess.
- Portion Snacks: Portion out snacks like nuts, fruits, and veggies into individual containers for easy grab-and-go options.
Utilize Freezer:
- Freeze Meals: Prepare and freeze meals like soups, stews, and vegetarian patties to have healthy options ready to heat and eat on busy days.
Below is a quick overview of the recipes that are repeated during this clean eating meal plan:
| Recipes | Number of servings to prepare | Day and meal planned |
| 2 servings | Breakfast, Day 1 and 3 | |
| 2 servings | Breakfast, Day 2 and 4 | |
| ** | 2 servings | Breakfast, Day 5 and 7 |
| 2 servings | Lunch, Day 1 and 3 | |
| 3 servings | Lunch Day 2, 4 and Dinner Day 6 | |
| 2 servings | Dinner Day 2 and 4 | |
| 2 servings | Lunch Day 5 and 7 | |
| 2 servings | Dinner Day 5 and 7 | |
| 2 servings | Lunch, Day 1 and 3 | |
| 3 servings | Snacks Day 2, 4 and 6 | |
| 2 servings | Snacks Day 5 and 7 | |
| ** | 2 servings | Snacks Day 1 and 3 |
Some food safety reminders
As mentioned earlier, this clean eating meal plan calls for some meals to be prepared in advance to save time. Here are some food safety tips to keep in mind when preparing meals in advance:
- Start with clean hands and surfaces.
- Use separate utensils, cutting boards, and cooking equipment if needed
- Use fresh ingredients and check expiration dates.
- Keep raw and cooked foods separate.
- Cook foods thoroughly and cool them quickly.
- Store meals in airtight containers with labels and dates.
- Thaw safely in the refrigerator, under cold water, or in the microwave.
- Reheat to 165掳F (74掳C) before eating.
- Use or discard leftovers within a safe time frame.
- Trust your senses 鈥� if it smells off, looks odd, or has mold, discard it.
What is a Clean Eating Meal Plan?
A clean eating meal plan is all about simplicity. The idea is that you choose nourishing, whole foods that fuel your body without unnecessary additives. It focuses on:
- Whole, real foods 鈥� Think fresh fruits, vegetables, lean proteins, whole grains, and healthy fats.
- Minimizing processed foods and added sugars 鈥� Prioritizing natural ingredients over heavily processed options.
- Cooking at home 鈥� Giving you full control over ingredients and portions.
- Choosing seasonal, local produce 鈥� For better taste, nutrition, and sustainability.
- Staying hydrated 鈥� Drinking plenty of water and cutting back on sugary drinks.
Pretty simple, right?
The table below highlights聽key foods to include聽in a clean eating meal plan for balanced nutrition, as well as聽those you’d usually avoid:
| Foods to Eat | Foods to Avoid |
|---|---|
| Fruits and Vegetables: Fill half your plate with colorful fruits and vegetables at every meal. | Processed and Packaged Foods: Chips, crackers, cookies, and prepackaged snacks high in additives and preservatives. |
| Whole Grains: Include whole grains like quinoa, brown rice, and oats. | Refined Grains: White bread, white rice, pastries, and pasta made from refined flour. |
| Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein. | Sugary Beverages and added sugars: Soda, sugary juices, energy drinks, and flavored coffee drinks and candies, baked goods, and processed breakfast cereals. |
| Nuts and Seeds: Almonds, chia seeds, and flaxseeds offer healthy fats and protein. | Artificial Ingredients: Foods with artificial sweeteners, flavorings, colors, and preservatives. |
| Lean Proteins: Chicken breast, turkey, grass-fed beef, eggs, tofu, beans, and legumes. | Fried Foods: French fries, fried chicken, and any foods cooked in unhealthy oils. |
| Dairy: Unsweetened and minimally processed options like Greek yogurt, cottage cheese, or milk | Processed Meats: Sausages, bacon, deli meats, and hot dogs, which often contain preservatives and high levels of sodium. |
Benefits of Adopting a Clean Eating Meal Plan
Whether your goal is better health, weight management, or simply eating more balanced meals, a clean eating meal plan helps you fuel your body with nutrient-rich foods full of vitamins, minerals, and fiber.
Here are some of the health benefits:
- May help with digestion because of high fiber intake
- May help sustain daily energy levels
- May positively affect the brain
- May support heart health and reduce inflammation
- May support your immune system
- May promote better sleep
Looking for Similar Healthy Meal Plans?
If this clean eating meal plan isn’t quite what you want, we also have 7-day meal plans and blog posts to help you get started with:
You can also have a look at our community on 黑料福利网 for recipe inspiration!
FAQs on a Clean Eating Meal Plan
While organic foods are free from pesticides and chemicals, clean eating doesn’t require organic food. The focus is on consuming foods in their most natural state, whether they’re organic or not.
Yes, lean meats like chicken, turkey, and fish are included in clean eating. The key is to choose minimally processed meats and avoid processed options like sausages or deli meats.
No, clean eating focuses more on the quality of food rather than counting calories. However, portion control and balance are still important to maintain a healthy diet and avoid overeating.
