In This ArticleView AllIn This ArticleWeek 1Day 1Day 2Day 3Day 4Day 5Day 6Day 7Week 2Day 8Day 9Day 10Day 11Day 12Day 13Day 14You made it!
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In This Article
Week 1
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Week 2
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
You made it!
CloseIf 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 wholesomemeals and snacks, this clean-eating meal plan is a great way to up your intake ofgood-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.Read More:7 Tips for Clean EatingOver 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 ofpackaged 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 at1,200and2,000 calories. If 14 days feel like too much, start with our3-Day Clean Eating Kick-Start Meal Planand go from there.Looking for more? See all of ourclean-eating meal plansandhealthy clean-eating recipes.Week 1How 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 theLemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner.Cook a double batch of theEasy Brown Riceto 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 1Breakfast (287 calories)1 servingMuesli with RaspberriesClean-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 orange20 almondsLunch (360 calories)4 cupsWhite Bean & Veggie SaladP.M. Snack (200 calories)1 medium apple, sliced1 Tbsp. peanut butterDinner (420 calories)4 cups (1 1/2 servings)Kale Salad with Beets & Wild Rice1 servingBalsamic-Dijon ChickenMeal-Prep Tip:Save 1 servingBalsamic-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 2Breakfast (271 calories)1 servingAvocado-Egg ToastClean-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 pear1 oz. Cheddar cheeseLunch (353 calories)2 cups mixed greens1/2 cup chopped cucumber1/2Balsamic-Dijon Chickenbreast, chopped2 Tbsp.Lemon-Tahini Dressing2 Tbsp. sunflower seedsCombine greens, cucumber and chicken and top with dressing and sunflower seeds.P.M. Snack (123 calories)1 medium orange8 almondsDinner (552 calories)1 serving cupSquash & Red Lentil Curry1 cupEasy Brown RiceMeal-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 3Breakfast (287 calories)1 servingMuesli with Raspberries1 medium orangeA.M. Snack (62 calories)1 medium pear12 almondsLunch (326 calories)1 serving cupsSquash & Red Lentil CurryP.M. Snack (200 calories)1 medium apple, sliced1 Tbsp. peanut butterDinner (439 calories)1 servingAsian Tilapia with Stir-Fried Green Beans1 cupEasy Brown RiceDaily Totals:1,507 calories, 64 g protein, 230 g carbohydrates, 48 g fiber, 45 g fat, 1,500 mg sodium.Day 4Breakfast (335 calories)1/2 cup rolled oats, cooked in 1 cup milk1 medium plum, chopped2 Tbsp. slivered almondsCook oats and top with plum, almonds and a pinch of cinnamon.A.M. Snack (211 calories)10 seeded crackers1/4 cup hummusLunch (420 calories)1 servingVeggie & Hummus Sandwich1 medium appleClean-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’sGarlic Hummusis both easy and delicious.P.M. Snack (105 calories)1 medium bananaDinner (432 calories)1 servingSheet-Pan Chicken & Brussels Sprouts1 1/2 cups mixed greens dressed with 2 Tbsp.Lemon-Tahini DressingDaily Totals:1,504 calories, 68 g protein, 194 g carbohydrates, 40 g fiber, 58 g fat, 1,928 mg sodium.Day 5Breakfast (290 calories)1 servingPeanut Butter-Banana Cinnamon ToastClean-Eating Shopping Tip:When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats.A.M. Snack (109 calories)1/2 cup raspberries10 almondsLunch (360 calories)4 cupsWhite Bean & Veggie SaladP.M. Snack (211 calories)10 seeded crackers1/4 cup hummusDinner (543 calories)1 servingPork Chops with Garlicky BroccoliDaily Totals:1,514 calories, 64 g protein, 130 g carbohydrates, 37 g fiber, 88 g fat, 1,551 mg sodium.Day 6Breakfast (335 calories)1/2 cup rolled oats, cooked in 1 cup milk1 medium plum, chopped2 Tbsp. slivered almondsCook oats and top with plum, almonds and a pinch of cinnamon.A.M. Snack (101 calories)1 medium pearLunch (387 calories)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (200 calories)1 medium apple, sliced1 Tbsp. peanut butterDinner (491 calories)1 servingCauliflower Rice-Stuffed Peppers2 cups mixed greens dressed with 1 1/2 Tbsp.Citrus VinaigretteMeal-Prep Tip:You’ll use the remainingCitrus Vinaigrettenext week.Daily Totals:1,514 calories, 64 g protein, 178 g carbohydrates, 39 g fiber, 67 g fat, 1,215 mg sodium.Day 7Breakfast (307 calories)2 cupsJason Mraz’s Avocado Green SmoothieA.M. Snack (210 calories)1 medium banana1 Tbsp. peanut butterLunch (414 calories)2 1/4 cupTomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus1 medium orangeMeal-Prep Tip:Save a serving of theTomato, Cucumber & White-Bean Salad with Basil Vinaigretteto have for lunch on Day 10. Store the dressing separately.P.M. Snack (30 calories)1 plumDinner (545 calories)2 cupsMexican Cabbage Soup2 cupsNo-Cook Black Bean SaladMeal-Prep Tip:Save a 1-cup serving of theNo-Cook Black Bean Saladto 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 theMexican Cabbage Soupto 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 2How 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 theMeal-Prep Sheet-Pan Chicken ThighsandBasic Quinoawhen preparing theGreek Kale Salad with Quinoa & Chickenrecipe for dinner on Day 8. This way, you’ll have leftover chicken and quinoa to use during the week.Day 8Breakfast (368 calories)1 servingScrambled Eggs with Vegetables1 plumA.M. Snack (119 calories)1/4 cup hummus1 cup sliced cucumberLunch (387 calories)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (210 calories)1 medium banana1 Tbsp. peanut butterDinner (302 calories)1 servingGreek Kale Salad with Quinoa & ChickenEvening Snack (102 calories)1 servingBroiled MangoDaily Totals:1,488 calories, 64 g protein, 167 g carbohydrates, 34 g fiber, 68 g fat, 1,870 mg sodium.Day 9Breakfast (307 calories)2 cupsJason Mraz’s Avocado Green SmoothieA.M. Snack (217 calories)1 medium pear15 almondsLunch (384 calories)2 cupsMexican Cabbage Soup1 cupNo-Cook Black Bean SaladP.M. Snack (92 calories)3/4 cupKiwi & Mango with Fresh Lime ZestDinner (519 calories)1 cup riced cauliflower, heated1 servingSoy-Lime Roasted Tofu2 cupsColorful Roasted Sheet-Pan Vegetables2 Tbsp.Citrus VinaigretteTop 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 10Breakfast (320 calories)1 servingPeanut Butter-Banana Cinnamon Toast1 plumA.M. Snack (78 calories)1 hard-boiled egg seasoned with a pinch each salt & pepperLunch (434 calories)1 servingChicken & Apple Kale Wraps1 cup raspberriesP.M. Snack (249 calories)1 medium apple20 almondsDinner (402 calories)1 servingPanko-Crusted Pork Chops with Asian SlawDaily Totals:1,482 calories, 82 g protein, 156 g carbohydrates, 35 g fiber, 74 g fat, 1,343 mg sodium.Day 11Breakfast (332 calories)1 servingAvocado-Egg Toast1 medium orangeA.M. Snack (211 calories)10 seeded crackers1/4 cup hummusLunch (365 calories)1 servingGreek Kale Salad with Quinoa & Chicken1 cup raspberriesP.M. Snack (95 calories)1 medium appleDinner (478 calories)1 servingSalmon & Asparagus with Lemon-Garlic Butter Sauce1 cupBasic QuinoaMeal-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 12Breakfast (290 calories)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (163 calories)1 medium pear8 almondsLunch (461 calories)2 cupsMexican Cabbage Soup2 cups mixed greens1 Tbsp.Citrus Vinaigrette2 Tbsp. sunflower seedsToss greens in vinaigrette. Top with sunflower seeds.P.M. Snack (192 calories)1 hard-boiled egg, seasoned with a pinch each of salt and pepper1 oz. Cheddar cheeseDinner (408 calories)1 servingSpaghetti Squash & MeatballsDaily Totals:1,514 calories, 70 g protein, 167 g carbohydrates, 41 g fiber, 67 g fat, 1,784 mg sodium.Day 13Breakfast (362 calories)1 cup nonfat plain Greek yogurt1 cup blueberries1/3 cup muesliA.M. Snack (210 calories)1 medium banana1 Tbsp. peanut butterLunch (387 calories)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (95 calories)1 medium appleDinner (447 calories)1 servingZucchini Noodles with Avocado Pesto & ShrimpDaily Totals:1,500 calories, 75 g protein, 183 g carbohydrates, 39 g fiber, 62 g fat, 1,155 mg sodium.Day 14Breakfast (332 calories)1 servingAvocado-Egg Toast1 medium orangeA.M. Snack (217 calories)1 medium pear15 almondsLunch (378 calories)2 1/4 cupTomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 slice sprouted-grain bread, toasted and topped with 2 Tbsp. hummusP.M. Snack (30 calories)1 plumDinner (562 calories)1 servingFish with Coconut-Shallot Sauce1 cupBasic Quinoa2 cups mixed greens topped with 1 Tbsp.Citrus VinaigretteDaily Totals:1,520 calories, 70 g protein, 160 g carbohydrates, 37 g fiber, 72 g fat, 1,150 mg sodium.You made it!Great job following this clean-eating meal plan at 1,500 calories. 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 otherhealthy meal plans.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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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 wholesomemeals and snacks, this clean-eating meal plan is a great way to up your intake ofgood-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.Read More:7 Tips for Clean EatingOver 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 ofpackaged 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 at1,200and2,000 calories. If 14 days feel like too much, start with our3-Day Clean Eating Kick-Start Meal Planand go from there.Looking for more? See all of ourclean-eating meal plansandhealthy clean-eating recipes.Week 1How 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 theLemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner.Cook a double batch of theEasy Brown Riceto 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 1Breakfast (287 calories)1 servingMuesli with RaspberriesClean-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 orange20 almondsLunch (360 calories)4 cupsWhite Bean & Veggie SaladP.M. Snack (200 calories)1 medium apple, sliced1 Tbsp. peanut butterDinner (420 calories)4 cups (1 1/2 servings)Kale Salad with Beets & Wild Rice1 servingBalsamic-Dijon ChickenMeal-Prep Tip:Save 1 servingBalsamic-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 2Breakfast (271 calories)1 servingAvocado-Egg ToastClean-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 pear1 oz. Cheddar cheeseLunch (353 calories)2 cups mixed greens1/2 cup chopped cucumber1/2Balsamic-Dijon Chickenbreast, chopped2 Tbsp.Lemon-Tahini Dressing2 Tbsp. sunflower seedsCombine greens, cucumber and chicken and top with dressing and sunflower seeds.P.M. Snack (123 calories)1 medium orange8 almondsDinner (552 calories)1 serving cupSquash & Red Lentil Curry1 cupEasy Brown RiceMeal-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 3Breakfast (287 calories)1 servingMuesli with Raspberries1 medium orangeA.M. Snack (62 calories)1 medium pear12 almondsLunch (326 calories)1 serving cupsSquash & Red Lentil CurryP.M. Snack (200 calories)1 medium apple, sliced1 Tbsp. peanut butterDinner (439 calories)1 servingAsian Tilapia with Stir-Fried Green Beans1 cupEasy Brown RiceDaily Totals:1,507 calories, 64 g protein, 230 g carbohydrates, 48 g fiber, 45 g fat, 1,500 mg sodium.Day 4Breakfast (335 calories)1/2 cup rolled oats, cooked in 1 cup milk1 medium plum, chopped2 Tbsp. slivered almondsCook oats and top with plum, almonds and a pinch of cinnamon.A.M. Snack (211 calories)10 seeded crackers1/4 cup hummusLunch (420 calories)1 servingVeggie & Hummus Sandwich1 medium appleClean-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’sGarlic Hummusis both easy and delicious.P.M. Snack (105 calories)1 medium bananaDinner (432 calories)1 servingSheet-Pan Chicken & Brussels Sprouts1 1/2 cups mixed greens dressed with 2 Tbsp.Lemon-Tahini DressingDaily Totals:1,504 calories, 68 g protein, 194 g carbohydrates, 40 g fiber, 58 g fat, 1,928 mg sodium.Day 5Breakfast (290 calories)1 servingPeanut Butter-Banana Cinnamon ToastClean-Eating Shopping Tip:When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats.A.M. Snack (109 calories)1/2 cup raspberries10 almondsLunch (360 calories)4 cupsWhite Bean & Veggie SaladP.M. Snack (211 calories)10 seeded crackers1/4 cup hummusDinner (543 calories)1 servingPork Chops with Garlicky BroccoliDaily Totals:1,514 calories, 64 g protein, 130 g carbohydrates, 37 g fiber, 88 g fat, 1,551 mg sodium.Day 6Breakfast (335 calories)1/2 cup rolled oats, cooked in 1 cup milk1 medium plum, chopped2 Tbsp. slivered almondsCook oats and top with plum, almonds and a pinch of cinnamon.A.M. Snack (101 calories)1 medium pearLunch (387 calories)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (200 calories)1 medium apple, sliced1 Tbsp. peanut butterDinner (491 calories)1 servingCauliflower Rice-Stuffed Peppers2 cups mixed greens dressed with 1 1/2 Tbsp.Citrus VinaigretteMeal-Prep Tip:You’ll use the remainingCitrus Vinaigrettenext week.Daily Totals:1,514 calories, 64 g protein, 178 g carbohydrates, 39 g fiber, 67 g fat, 1,215 mg sodium.Day 7Breakfast (307 calories)2 cupsJason Mraz’s Avocado Green SmoothieA.M. Snack (210 calories)1 medium banana1 Tbsp. peanut butterLunch (414 calories)2 1/4 cupTomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus1 medium orangeMeal-Prep Tip:Save a serving of theTomato, Cucumber & White-Bean Salad with Basil Vinaigretteto have for lunch on Day 10. Store the dressing separately.P.M. Snack (30 calories)1 plumDinner (545 calories)2 cupsMexican Cabbage Soup2 cupsNo-Cook Black Bean SaladMeal-Prep Tip:Save a 1-cup serving of theNo-Cook Black Bean Saladto 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 theMexican Cabbage Soupto 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 2How 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 theMeal-Prep Sheet-Pan Chicken ThighsandBasic Quinoawhen preparing theGreek Kale Salad with Quinoa & Chickenrecipe for dinner on Day 8. This way, you’ll have leftover chicken and quinoa to use during the week.Day 8Breakfast (368 calories)1 servingScrambled Eggs with Vegetables1 plumA.M. Snack (119 calories)1/4 cup hummus1 cup sliced cucumberLunch (387 calories)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (210 calories)1 medium banana1 Tbsp. peanut butterDinner (302 calories)1 servingGreek Kale Salad with Quinoa & ChickenEvening Snack (102 calories)1 servingBroiled MangoDaily Totals:1,488 calories, 64 g protein, 167 g carbohydrates, 34 g fiber, 68 g fat, 1,870 mg sodium.Day 9Breakfast (307 calories)2 cupsJason Mraz’s Avocado Green SmoothieA.M. Snack (217 calories)1 medium pear15 almondsLunch (384 calories)2 cupsMexican Cabbage Soup1 cupNo-Cook Black Bean SaladP.M. Snack (92 calories)3/4 cupKiwi & Mango with Fresh Lime ZestDinner (519 calories)1 cup riced cauliflower, heated1 servingSoy-Lime Roasted Tofu2 cupsColorful Roasted Sheet-Pan Vegetables2 Tbsp.Citrus VinaigretteTop 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 10Breakfast (320 calories)1 servingPeanut Butter-Banana Cinnamon Toast1 plumA.M. Snack (78 calories)1 hard-boiled egg seasoned with a pinch each salt & pepperLunch (434 calories)1 servingChicken & Apple Kale Wraps1 cup raspberriesP.M. Snack (249 calories)1 medium apple20 almondsDinner (402 calories)1 servingPanko-Crusted Pork Chops with Asian SlawDaily Totals:1,482 calories, 82 g protein, 156 g carbohydrates, 35 g fiber, 74 g fat, 1,343 mg sodium.Day 11Breakfast (332 calories)1 servingAvocado-Egg Toast1 medium orangeA.M. Snack (211 calories)10 seeded crackers1/4 cup hummusLunch (365 calories)1 servingGreek Kale Salad with Quinoa & Chicken1 cup raspberriesP.M. Snack (95 calories)1 medium appleDinner (478 calories)1 servingSalmon & Asparagus with Lemon-Garlic Butter Sauce1 cupBasic QuinoaMeal-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 12Breakfast (290 calories)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (163 calories)1 medium pear8 almondsLunch (461 calories)2 cupsMexican Cabbage Soup2 cups mixed greens1 Tbsp.Citrus Vinaigrette2 Tbsp. sunflower seedsToss greens in vinaigrette. Top with sunflower seeds.P.M. Snack (192 calories)1 hard-boiled egg, seasoned with a pinch each of salt and pepper1 oz. Cheddar cheeseDinner (408 calories)1 servingSpaghetti Squash & MeatballsDaily Totals:1,514 calories, 70 g protein, 167 g carbohydrates, 41 g fiber, 67 g fat, 1,784 mg sodium.Day 13Breakfast (362 calories)1 cup nonfat plain Greek yogurt1 cup blueberries1/3 cup muesliA.M. Snack (210 calories)1 medium banana1 Tbsp. peanut butterLunch (387 calories)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (95 calories)1 medium appleDinner (447 calories)1 servingZucchini Noodles with Avocado Pesto & ShrimpDaily Totals:1,500 calories, 75 g protein, 183 g carbohydrates, 39 g fiber, 62 g fat, 1,155 mg sodium.Day 14Breakfast (332 calories)1 servingAvocado-Egg Toast1 medium orangeA.M. Snack (217 calories)1 medium pear15 almondsLunch (378 calories)2 1/4 cupTomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 slice sprouted-grain bread, toasted and topped with 2 Tbsp. hummusP.M. Snack (30 calories)1 plumDinner (562 calories)1 servingFish with Coconut-Shallot Sauce1 cupBasic Quinoa2 cups mixed greens topped with 1 Tbsp.Citrus VinaigretteDaily Totals:1,520 calories, 70 g protein, 160 g carbohydrates, 37 g fiber, 72 g fat, 1,150 mg sodium.You made it!Great job following this clean-eating meal plan at 1,500 calories. 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 otherhealthy meal plans.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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 wholesomemeals and snacks, this clean-eating meal plan is a great way to up your intake ofgood-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.Read More:7 Tips for Clean EatingOver 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 ofpackaged 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 at1,200and2,000 calories. If 14 days feel like too much, start with our3-Day Clean Eating Kick-Start Meal Planand go from there.Looking for more? See all of ourclean-eating meal plansandhealthy clean-eating recipes.Week 1How 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 theLemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner.Cook a double batch of theEasy Brown Riceto 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 1Breakfast (287 calories)1 servingMuesli with RaspberriesClean-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 orange20 almondsLunch (360 calories)4 cupsWhite Bean & Veggie SaladP.M. Snack (200 calories)1 medium apple, sliced1 Tbsp. peanut butterDinner (420 calories)4 cups (1 1/2 servings)Kale Salad with Beets & Wild Rice1 servingBalsamic-Dijon ChickenMeal-Prep Tip:Save 1 servingBalsamic-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 2Breakfast (271 calories)1 servingAvocado-Egg ToastClean-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 pear1 oz. Cheddar cheeseLunch (353 calories)2 cups mixed greens1/2 cup chopped cucumber1/2Balsamic-Dijon Chickenbreast, chopped2 Tbsp.Lemon-Tahini Dressing2 Tbsp. sunflower seedsCombine greens, cucumber and chicken and top with dressing and sunflower seeds.P.M. Snack (123 calories)1 medium orange8 almondsDinner (552 calories)1 serving cupSquash & Red Lentil Curry1 cupEasy Brown RiceMeal-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 3Breakfast (287 calories)1 servingMuesli with Raspberries1 medium orangeA.M. Snack (62 calories)1 medium pear12 almondsLunch (326 calories)1 serving cupsSquash & Red Lentil CurryP.M. Snack (200 calories)1 medium apple, sliced1 Tbsp. peanut butterDinner (439 calories)1 servingAsian Tilapia with Stir-Fried Green Beans1 cupEasy Brown RiceDaily Totals:1,507 calories, 64 g protein, 230 g carbohydrates, 48 g fiber, 45 g fat, 1,500 mg sodium.Day 4Breakfast (335 calories)1/2 cup rolled oats, cooked in 1 cup milk1 medium plum, chopped2 Tbsp. slivered almondsCook oats and top with plum, almonds and a pinch of cinnamon.A.M. Snack (211 calories)10 seeded crackers1/4 cup hummusLunch (420 calories)1 servingVeggie & Hummus Sandwich1 medium appleClean-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’sGarlic Hummusis both easy and delicious.P.M. Snack (105 calories)1 medium bananaDinner (432 calories)1 servingSheet-Pan Chicken & Brussels Sprouts1 1/2 cups mixed greens dressed with 2 Tbsp.Lemon-Tahini DressingDaily Totals:1,504 calories, 68 g protein, 194 g carbohydrates, 40 g fiber, 58 g fat, 1,928 mg sodium.Day 5Breakfast (290 calories)1 servingPeanut Butter-Banana Cinnamon ToastClean-Eating Shopping Tip:When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats.A.M. Snack (109 calories)1/2 cup raspberries10 almondsLunch (360 calories)4 cupsWhite Bean & Veggie SaladP.M. Snack (211 calories)10 seeded crackers1/4 cup hummusDinner (543 calories)1 servingPork Chops with Garlicky BroccoliDaily Totals:1,514 calories, 64 g protein, 130 g carbohydrates, 37 g fiber, 88 g fat, 1,551 mg sodium.Day 6Breakfast (335 calories)1/2 cup rolled oats, cooked in 1 cup milk1 medium plum, chopped2 Tbsp. slivered almondsCook oats and top with plum, almonds and a pinch of cinnamon.A.M. Snack (101 calories)1 medium pearLunch (387 calories)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (200 calories)1 medium apple, sliced1 Tbsp. peanut butterDinner (491 calories)1 servingCauliflower Rice-Stuffed Peppers2 cups mixed greens dressed with 1 1/2 Tbsp.Citrus VinaigretteMeal-Prep Tip:You’ll use the remainingCitrus Vinaigrettenext week.Daily Totals:1,514 calories, 64 g protein, 178 g carbohydrates, 39 g fiber, 67 g fat, 1,215 mg sodium.Day 7Breakfast (307 calories)2 cupsJason Mraz’s Avocado Green SmoothieA.M. Snack (210 calories)1 medium banana1 Tbsp. peanut butterLunch (414 calories)2 1/4 cupTomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus1 medium orangeMeal-Prep Tip:Save a serving of theTomato, Cucumber & White-Bean Salad with Basil Vinaigretteto have for lunch on Day 10. Store the dressing separately.P.M. Snack (30 calories)1 plumDinner (545 calories)2 cupsMexican Cabbage Soup2 cupsNo-Cook Black Bean SaladMeal-Prep Tip:Save a 1-cup serving of theNo-Cook Black Bean Saladto 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 theMexican Cabbage Soupto 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 2How 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 theMeal-Prep Sheet-Pan Chicken ThighsandBasic Quinoawhen preparing theGreek Kale Salad with Quinoa & Chickenrecipe for dinner on Day 8. This way, you’ll have leftover chicken and quinoa to use during the week.Day 8Breakfast (368 calories)1 servingScrambled Eggs with Vegetables1 plumA.M. Snack (119 calories)1/4 cup hummus1 cup sliced cucumberLunch (387 calories)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (210 calories)1 medium banana1 Tbsp. peanut butterDinner (302 calories)1 servingGreek Kale Salad with Quinoa & ChickenEvening Snack (102 calories)1 servingBroiled MangoDaily Totals:1,488 calories, 64 g protein, 167 g carbohydrates, 34 g fiber, 68 g fat, 1,870 mg sodium.Day 9Breakfast (307 calories)2 cupsJason Mraz’s Avocado Green SmoothieA.M. Snack (217 calories)1 medium pear15 almondsLunch (384 calories)2 cupsMexican Cabbage Soup1 cupNo-Cook Black Bean SaladP.M. Snack (92 calories)3/4 cupKiwi & Mango with Fresh Lime ZestDinner (519 calories)1 cup riced cauliflower, heated1 servingSoy-Lime Roasted Tofu2 cupsColorful Roasted Sheet-Pan Vegetables2 Tbsp.Citrus VinaigretteTop 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 10Breakfast (320 calories)1 servingPeanut Butter-Banana Cinnamon Toast1 plumA.M. Snack (78 calories)1 hard-boiled egg seasoned with a pinch each salt & pepperLunch (434 calories)1 servingChicken & Apple Kale Wraps1 cup raspberriesP.M. Snack (249 calories)1 medium apple20 almondsDinner (402 calories)1 servingPanko-Crusted Pork Chops with Asian SlawDaily Totals:1,482 calories, 82 g protein, 156 g carbohydrates, 35 g fiber, 74 g fat, 1,343 mg sodium.Day 11Breakfast (332 calories)1 servingAvocado-Egg Toast1 medium orangeA.M. Snack (211 calories)10 seeded crackers1/4 cup hummusLunch (365 calories)1 servingGreek Kale Salad with Quinoa & Chicken1 cup raspberriesP.M. Snack (95 calories)1 medium appleDinner (478 calories)1 servingSalmon & Asparagus with Lemon-Garlic Butter Sauce1 cupBasic QuinoaMeal-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 12Breakfast (290 calories)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (163 calories)1 medium pear8 almondsLunch (461 calories)2 cupsMexican Cabbage Soup2 cups mixed greens1 Tbsp.Citrus Vinaigrette2 Tbsp. sunflower seedsToss greens in vinaigrette. Top with sunflower seeds.P.M. Snack (192 calories)1 hard-boiled egg, seasoned with a pinch each of salt and pepper1 oz. Cheddar cheeseDinner (408 calories)1 servingSpaghetti Squash & MeatballsDaily Totals:1,514 calories, 70 g protein, 167 g carbohydrates, 41 g fiber, 67 g fat, 1,784 mg sodium.Day 13Breakfast (362 calories)1 cup nonfat plain Greek yogurt1 cup blueberries1/3 cup muesliA.M. Snack (210 calories)1 medium banana1 Tbsp. peanut butterLunch (387 calories)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (95 calories)1 medium appleDinner (447 calories)1 servingZucchini Noodles with Avocado Pesto & ShrimpDaily Totals:1,500 calories, 75 g protein, 183 g carbohydrates, 39 g fiber, 62 g fat, 1,155 mg sodium.Day 14Breakfast (332 calories)1 servingAvocado-Egg Toast1 medium orangeA.M. Snack (217 calories)1 medium pear15 almondsLunch (378 calories)2 1/4 cupTomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 slice sprouted-grain bread, toasted and topped with 2 Tbsp. hummusP.M. Snack (30 calories)1 plumDinner (562 calories)1 servingFish with Coconut-Shallot Sauce1 cupBasic Quinoa2 cups mixed greens topped with 1 Tbsp.Citrus VinaigretteDaily Totals:1,520 calories, 70 g protein, 160 g carbohydrates, 37 g fiber, 72 g fat, 1,150 mg sodium.You made it!Great job following this clean-eating meal plan at 1,500 calories. 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 otherhealthy meal plans.
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 wholesomemeals and snacks, this clean-eating meal plan is a great way to up your intake ofgood-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.
Read More:7 Tips for Clean Eating
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 ofpackaged 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 at1,200and2,000 calories. If 14 days feel like too much, start with our3-Day Clean Eating Kick-Start Meal Planand go from there.
Looking for more? See all of ourclean-eating meal plansandhealthy clean-eating recipes.
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.
Breakfast (287 calories)
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)
Lunch (360 calories)
P.M. Snack (200 calories)
Dinner (420 calories)
Meal-Prep Tip:Save 1 servingBalsamic-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.
Breakfast (271 calories)
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.
Lunch (353 calories)
Combine greens, cucumber and chicken and top with dressing and sunflower seeds.
P.M. Snack (123 calories)
Dinner (552 calories)
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.
A.M. Snack (62 calories)
Lunch (326 calories)
Dinner (439 calories)
Daily Totals:1,507 calories, 64 g protein, 230 g carbohydrates, 48 g fiber, 45 g fat, 1,500 mg sodium.
Breakfast (335 calories)
Cook oats and top with plum, almonds and a pinch of cinnamon.
A.M. Snack (211 calories)
Lunch (420 calories)
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’sGarlic Hummusis both easy and delicious.
P.M. Snack (105 calories)
Dinner (432 calories)
Daily Totals:1,504 calories, 68 g protein, 194 g carbohydrates, 40 g fiber, 58 g fat, 1,928 mg sodium.
Breakfast (290 calories)
Clean-Eating Shopping Tip:When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats.
A.M. Snack (109 calories)
P.M. Snack (211 calories)
Dinner (543 calories)
Daily Totals:1,514 calories, 64 g protein, 130 g carbohydrates, 37 g fiber, 88 g fat, 1,551 mg sodium.
A.M. Snack (101 calories)
Lunch (387 calories)
Dinner (491 calories)
Meal-Prep Tip:You’ll use the remainingCitrus Vinaigrettenext week.
Daily Totals:1,514 calories, 64 g protein, 178 g carbohydrates, 39 g fiber, 67 g fat, 1,215 mg sodium.
Breakfast (307 calories)
A.M. Snack (210 calories)
Lunch (414 calories)
Meal-Prep Tip:Save a serving of theTomato, Cucumber & White-Bean Salad with Basil Vinaigretteto have for lunch on Day 10. Store the dressing separately.
P.M. Snack (30 calories)
Dinner (545 calories)
Meal-Prep Tip:Save a 1-cup serving of theNo-Cook Black Bean Saladto 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 theMexican Cabbage Soupto 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.
Breakfast (368 calories)
A.M. Snack (119 calories)
P.M. Snack (210 calories)
Dinner (302 calories)
Evening Snack (102 calories)
Daily Totals:1,488 calories, 64 g protein, 167 g carbohydrates, 34 g fiber, 68 g fat, 1,870 mg sodium.
A.M. Snack (217 calories)
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.
Breakfast (320 calories)
A.M. Snack (78 calories)
Lunch (434 calories)
P.M. Snack (249 calories)
Dinner (402 calories)
Daily Totals:1,482 calories, 82 g protein, 156 g carbohydrates, 35 g fiber, 74 g fat, 1,343 mg sodium.
Breakfast (332 calories)
Lunch (365 calories)
P.M. Snack (95 calories)
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.
A.M. Snack (163 calories)
Lunch (461 calories)
Toss greens in vinaigrette. Top with sunflower seeds.
P.M. Snack (192 calories)
Dinner (408 calories)
Daily Totals:1,514 calories, 70 g protein, 167 g carbohydrates, 41 g fiber, 67 g fat, 1,784 mg sodium.
Breakfast (362 calories)
Dinner (447 calories)
Daily Totals:1,500 calories, 75 g protein, 183 g carbohydrates, 39 g fiber, 62 g fat, 1,155 mg sodium.
Lunch (378 calories)
Dinner (562 calories)
Daily Totals:1,520 calories, 70 g protein, 160 g carbohydrates, 37 g fiber, 72 g fat, 1,150 mg sodium.
Great job following this clean-eating meal plan at 1,500 calories. 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 otherhealthy meal plans.
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