14-Day Clean-Eating Meal Plan: 2,000 Calories

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 wholesome meals 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. This 2,000-calorie clean-eating meal plan will help you do just that.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. Looking for a different calorie level? See this clean-eating meal plan at1,200and1,500 calories. If 14 days feel like too much, start with our3-Day Clean Eating Kick-Start Meal Planand go from there. Once you conquer this 14-day plan, try ourClean-Eating Challengefor 30 days, where you can plan to eat tons of delicious clean-eating foods, like what you’ll find in this meal plan.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.1. Make a double batch of theLemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner.2. 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 (393 calories)* 1 servingMuesli with Raspberries* 1 medium bananaClean-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 (550 calories)4 cupsWhite Bean & Veggie Salad1/4 cup hummus8 seeded crackersP.M. Snack (305 calories)1 medium apple, sliced2 Tbsp. peanut butterDinner (420 calories)* 4 cups (1 1/2 servings)Kale Salad with Beets & Wild Rice* 1 servingBalsamic-Dijon ChickenMeal-Prep Tip:Save 1 servingBalsamic-Dijon Chicken(1/2 breast) for lunch of Day 2.Evening Snack (101 calories)* 1 medium pear, sliced and sprinkled with cinnamonDaily Totals: 1,985 calories, 82 g protein, 240 g carbohydrates, 59 g fiber, 86 g fat, 1,856 mg sodium.Day 2Breakfast (542 calories)* 2 servingsAvocado-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 (294 calories)1 medium pear25 almondsLunch (414 calories)* 2 cups mixed greens* 1/2 cup chopped cucumber* 1/2Balsamic-Dijon Chickenbreast, chopped* 2 Tbsp.Lemon-Tahini Dressing* 2 Tbsp. sunflower seedsCombine greens, cucumber and chicken and top with dressing and sunflower seeds.* 1 medium orangeP.M. Snack (201 calories)1 medium banana1 Tbsp. peanut butterDinner (552 calories)* 1 serving cupSquash & Red Lentil Curry* 1 cupEasy Brown RiceMeal-Prep Tip:Save a 1 cup serving of rice to have for dinner on Day 3.Daily Totals: 2,003 calories, 88 g protein, 225 g carbohydrates, 47 g fiber, 90 g fat, 2,256 mg sodium.Day 3Breakfast (393 calories)* 1 servingMuesli with Raspberries* 1 medium bananaA.M. Snack (294 calories)1 medium pear25 almondsLunch (537 calories)1 serving cupsSquash & Red Lentil Curry1/4 cup hummus10 seeded crackersP.M. Snack (305 calories)1 medium apple, sliced2 Tbsp. peanut butterDinner (495 calories)* 1 servingAsian Tilapia with Stir-Fried Green Beans* 1 1/2 cupEasy Brown RiceDaily Totals: 2,024 calories, 82 g protein, 285 g carbohydrates, 57 g fiber, 72 g fat, 1,932 mg sodium.Day 4Breakfast (562 calories)* 3/4 cup rolled oats, cooked in 1 1/2 cups milk* 1 medium banana, chopped* 2 Tbsp. slivered almondsCook oats and top with banana, almonds and a pinch of cinnamon.A.M. Snack (315 calories)15 seeded crackers1/4 cup hummus2 medium carrots, cut into sticksLunch (420 calories)* 1 servingVeggie & Hummus Sandwich* 1 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 cup non fat plain Greek yogurt* 1 medium plum, choppedTop yogurt with plum.Dinner (432 calories)* 1 servingSheet-Pan Chicken & Brussels Sprouts* 1 1/2 cups mixed greens dressed with 2 Tbsp.Lemon-Tahini DressingEvening Snack (101 calories)* 1 medium pear, sliced and sprinkled with cinnamonDaily Totals: 1,994 calories, 102 g protein, 271 g carbohydrates, 52 g fiber, 65 g fat, 2,245 mg sodium.Day 5Breakfast (420 calories)* 1 servingPeanut Butter-Banana Cinnamon Toast* 1 cup non fat plain Greek yogurt* 1 medium plum, choppedTop yogurt with plum.Clean-Eating Shopping Tip:When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. Read more aboutchoosing a healthy peanut butter.A.M. Snack (210 calories)1 medium apple15 almondsLunch (555 calories)* 4 cupsWhite Bean & Veggie Salad* 1 slice sprouted-grain bread topped with 1 oz. Cheddar cheese and toastedP.M. Snack (265 calories)15 seeded crackers1/4 cup hummusDinner (543 calories)* 1 servingPork Chops with Garlicky BroccoliDaily Totals: 1,993 calories, 94 g protein, 187 g carbohydrates, 43 g fiber, 104 g fat, 1,942 mg sodium.Day 6Breakfast (521 calories)* 3/4 cup rolled oats, cooked in 1 1/2 cups milk* 1 cup raspberries* 2 Tbsp. slivered almondsCook oats and top with raspberries, almonds and a pinch of cinnamon.A.M. Snack (101 calories)* 1 medium pearLunch (433 calories)* 1 servingVeggie & Hummus Sandwich* 10 seeded crackersP.M. Snack (305 calories)1 medium apple, sliced2 Tbsp. peanut butterDinner (523 calories)* 1 servingCauliflower Rice-Stuffed Peppers* 2 cups mixed greens dressed with 2 Tbsp.Citrus VinaigretteEvening Snack (110 calories)* 1 cupPineapple Nice CreamDaily Totals: 1,993 calories, 80 g protein, 240 g carbohydrates, 51 g fiber, 87 g fat, 1,530 mg sodium.Day 7Breakfast (338 calories)* 2 cupsJason Mraz’s Avocado Green Smoothie* 1 plumA.M. Snack (315 calories)1 medium banana2 Tbsp. peanut butterLunch (502 calories)2 1/4 cupTomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 slice sprouted-grain bread topped with 1 oz. Cheddar cheese and toasted1 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 (315 calories)15 seeded crackers1/4 cup hummus2 medium carrots, cut into sticksDinner (545 calories)* 2 cupsMexican Cabbage Soup* 2 cupsNo-Cook Black Bean SaladMeal-Prep Tip:Save a 2-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: 2,015 calories, 61 g protein, 255 g carbohydrates, 67 g fiber, 92 g fat, 2,259 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.1. 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.2. Cook a batch of theNo-Sugar-Added Oatmeal Cookiesto have throughout the week.Day 8Breakfast (439 calories)* 1 servingScrambled Eggs with Vegetables* 1 medium pearA.M. Snack (315 calories)1 medium banana2 Tbsp. peanut butterLunch (433 calories)* 1 servingVeggie & Hummus Sandwich* 10 seeded crackersP.M. Snack (150 calories)* 2No-Sugar-Added Oatmeal CookiesDinner (566 calories)1 servingGreek Kale Salad with Quinoa & Chicken2 Tbsp. crumbled feta cheese2 Tbsp. sunflower seeds1 slice sprouted-grain bread, toasted and drizzled with 1 tsp. olive oilEvening Snack (102 calories)* 1 servingBroiled MangoDaily Totals: 2,005 calories, 76 g protein, 216 g carbohydrates, 42 g fiber, 98 g fat, 2,141 mg sodium.Day 9Breakfast (472 calories)* 2 cupsJason Mraz’s Avocado Green Smoothie* 1 slice sprouted-grain bread, toasted and topped with 2 tsp, olive oil and a pinch each of salt & pepper.A.M. Snack (217 calories)1 medium pear15 almondsLunch (545 calories)* 2 cupsMexican Cabbage Soup* 2 cupNo-Cook Black Bean SaladP.M. Snack (92 calories)* 3/4 cupKiwi & Mango with Fresh Lime ZestDinner (519 calories)* 1 cup riced cauliflower, heated* 1 servingSoy-Lime Roasted Tofu* 2 cupsColorful Roasted Sheet-Pan Vegetables* 2 Tbsp.Citrus VinaigretteTop riced cauliflower with tofu, veggies and drizzle with the vinaigrette.Evening Snack (150 calories)* 2No-Sugar-Added Oatmeal CookiesDaily Totals: 1,994 calories, 62 g protein, 236 g carbohydrates, 63 g fiber, 102 g fat, 1,996 mg sodium.Day 10Breakfast (391 calories)* 1 servingPeanut Butter-Banana Cinnamon Toast* 1 medium pearA.M. Snack (271 calories)1 hard-boiled egg seasoned with a pinch each salt & pepper25 almondsLunch (434 calories)* 1 servingChicken & Apple Kale Wraps* 1 cup raspberriesP.M. Snack (261 calories)10 seeded crackers1/4 cup hummus2 medium carrots, cut into sticksDinner (628 calories)* 1 servingPanko-Crusted Pork Chops with Asian Slaw* 1 cupEasy Brown RiceDaily Totals: 1,985 calories, 96 g protein, 236 g carbohydrates, 48 g fiber, 79 g fat, 1,811 mg sodium.Day 11Breakfast (332 calories)* 1 servingAvocado-Egg Toast* 1 medium orangeA.M. Snack (265 calories)15 seeded crackers1/4 cup hummusLunch (508 calories)* 1 servingGreek Kale Salad with Quinoa & Chicken* 2 Tbsp. crumbled feta cheese* 2 Tbsp. sunflower seedsTop salad with feta and sunflower seeds.* 1 cup raspberriesP.M. Snack (286 calories)1 medium apple2 Tbsp. peanut butterDinner (478 calories)* 1 servingSalmon & Asparagus with Lemon-Garlic Butter Sauce* 1 cupBasic QuinoaEvening Snack (150 calories)* 2No-Sugar-Added Oatmeal CookiesMeal-Prep Tip:Cook a hard-boiled egg tonight so it’s ready for your P.M. Snack on Day 12.Daily Totals: 2,020 calories, 94 g protein, 208 g carbohydrates, 45 g fiber, 98 g fat, 2,056 mg sodium.Day 12Breakfast (420 calories)* 1 servingPeanut Butter-Banana Cinnamon Toast* 1 cup non fat plain Greek yogurt* 1 medium plum, choppedTop yogurt with plum.A.M. Snack (294 calories)1 medium pear25 almondsLunch (526 calories)* 2 cupsMexican Cabbage Soup* 2 cups mixed greens* 2 Tbsp.Citrus Vinaigrette* 2 Tbsp. sunflower seedsToss greens in vinaigrette. Top with sunflower seeds.* 1 medium orangeP.M. Snack (192 calories)1 hard-boiled egg, seasoned with a pinch each of salt and pepper1 oz. Cheddar cheeseDinner (572 calories)* 1 servingSpaghetti Squash & Meatballs* 1 slice sprouted-grain bread, toasted and drizzled with 2 tsp. olive oil.Daily Totals: 2,005 calories, 96 g protein, 201 g carbohydrates, 47 g fiber, 97 g fat, 2,001 mg sodium.Day 13Breakfast (437 calories)1 cup nonfat plain Greek yogurt1 cup blueberries1/2 cup muesliA.M. Snack (315 calories)1 medium banana2 Tbsp. peanut butterLunch (426 calories)* 1 servingVeggie & Hummus Sandwich* 1 medium pearP.M. Snack (244 calories)* 1 medium apple* 2No-Sugar-Added Oatmeal CookiesDinner (596 calories)* 1 servingZucchini Noodles with Avocado Pesto & Shrimp* 2 cups mixed greens topped with 2 Tbsp.Citrus VinaigretteDaily Totals: 2,019 calories, 85 g protein, 236 g carbohydrates, 51 g fiber, 95 g fat, 1,470 mg sodium.Day 14Breakfast (376 calories)* 1 servingAvocado-Egg Toast* 1 medium bananaA.M. Snack (294 calories)1 medium pear25 almondsLunch (441 calories)* 2 1/4 cupTomato, Cucumber & White-Bean Salad with Basil Vinaigrette* 1 slice sprouted-grain bread topped with 1 oz. Cheddar cheese and toastedP.M. Snack (261 calories)10 seeded crackers1/4 cup hummus2 medium carrots, cut into sticksDinner (628 calories)* 1 servingFish with Coconut-Shallot Sauce* 1 cupBasic Quinoa* 2 cups mixed greens topped with 1 Tbsp.Citrus VinaigretteDaily Totals: 2,000 calories, 84 g protein, 201 g carbohydrates, 45 g fiber, 103 g fat, 1,759 mg sodium.You made it!Great job following this clean-eating meal plan at 2,000 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.Watch: What does a Clean-Eating Day Look Like?Don’t Miss:Clean-Eating Foods List3-Day Clean-Eating Kick-Start Meal Plan: 1,500 CaloriesSee All of Our Clean-Eating Meal PlanWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Clean-Eating Meal Plan 2,000 Calories, fish on plate with green beans

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 wholesome meals 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. This 2,000-calorie clean-eating meal plan will help you do just that.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. Looking for a different calorie level? See this clean-eating meal plan at1,200and1,500 calories. If 14 days feel like too much, start with our3-Day Clean Eating Kick-Start Meal Planand go from there. Once you conquer this 14-day plan, try ourClean-Eating Challengefor 30 days, where you can plan to eat tons of delicious clean-eating foods, like what you’ll find in this meal plan.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.1. Make a double batch of theLemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner.2. 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 (393 calories)* 1 servingMuesli with Raspberries* 1 medium bananaClean-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 (550 calories)4 cupsWhite Bean & Veggie Salad1/4 cup hummus8 seeded crackersP.M. Snack (305 calories)1 medium apple, sliced2 Tbsp. peanut butterDinner (420 calories)* 4 cups (1 1/2 servings)Kale Salad with Beets & Wild Rice* 1 servingBalsamic-Dijon ChickenMeal-Prep Tip:Save 1 servingBalsamic-Dijon Chicken(1/2 breast) for lunch of Day 2.Evening Snack (101 calories)* 1 medium pear, sliced and sprinkled with cinnamonDaily Totals: 1,985 calories, 82 g protein, 240 g carbohydrates, 59 g fiber, 86 g fat, 1,856 mg sodium.Day 2Breakfast (542 calories)* 2 servingsAvocado-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 (294 calories)1 medium pear25 almondsLunch (414 calories)* 2 cups mixed greens* 1/2 cup chopped cucumber* 1/2Balsamic-Dijon Chickenbreast, chopped* 2 Tbsp.Lemon-Tahini Dressing* 2 Tbsp. sunflower seedsCombine greens, cucumber and chicken and top with dressing and sunflower seeds.* 1 medium orangeP.M. Snack (201 calories)1 medium banana1 Tbsp. peanut butterDinner (552 calories)* 1 serving cupSquash & Red Lentil Curry* 1 cupEasy Brown RiceMeal-Prep Tip:Save a 1 cup serving of rice to have for dinner on Day 3.Daily Totals: 2,003 calories, 88 g protein, 225 g carbohydrates, 47 g fiber, 90 g fat, 2,256 mg sodium.Day 3Breakfast (393 calories)* 1 servingMuesli with Raspberries* 1 medium bananaA.M. Snack (294 calories)1 medium pear25 almondsLunch (537 calories)1 serving cupsSquash & Red Lentil Curry1/4 cup hummus10 seeded crackersP.M. Snack (305 calories)1 medium apple, sliced2 Tbsp. peanut butterDinner (495 calories)* 1 servingAsian Tilapia with Stir-Fried Green Beans* 1 1/2 cupEasy Brown RiceDaily Totals: 2,024 calories, 82 g protein, 285 g carbohydrates, 57 g fiber, 72 g fat, 1,932 mg sodium.Day 4Breakfast (562 calories)* 3/4 cup rolled oats, cooked in 1 1/2 cups milk* 1 medium banana, chopped* 2 Tbsp. slivered almondsCook oats and top with banana, almonds and a pinch of cinnamon.A.M. Snack (315 calories)15 seeded crackers1/4 cup hummus2 medium carrots, cut into sticksLunch (420 calories)* 1 servingVeggie & Hummus Sandwich* 1 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 cup non fat plain Greek yogurt* 1 medium plum, choppedTop yogurt with plum.Dinner (432 calories)* 1 servingSheet-Pan Chicken & Brussels Sprouts* 1 1/2 cups mixed greens dressed with 2 Tbsp.Lemon-Tahini DressingEvening Snack (101 calories)* 1 medium pear, sliced and sprinkled with cinnamonDaily Totals: 1,994 calories, 102 g protein, 271 g carbohydrates, 52 g fiber, 65 g fat, 2,245 mg sodium.Day 5Breakfast (420 calories)* 1 servingPeanut Butter-Banana Cinnamon Toast* 1 cup non fat plain Greek yogurt* 1 medium plum, choppedTop yogurt with plum.Clean-Eating Shopping Tip:When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. Read more aboutchoosing a healthy peanut butter.A.M. Snack (210 calories)1 medium apple15 almondsLunch (555 calories)* 4 cupsWhite Bean & Veggie Salad* 1 slice sprouted-grain bread topped with 1 oz. Cheddar cheese and toastedP.M. Snack (265 calories)15 seeded crackers1/4 cup hummusDinner (543 calories)* 1 servingPork Chops with Garlicky BroccoliDaily Totals: 1,993 calories, 94 g protein, 187 g carbohydrates, 43 g fiber, 104 g fat, 1,942 mg sodium.Day 6Breakfast (521 calories)* 3/4 cup rolled oats, cooked in 1 1/2 cups milk* 1 cup raspberries* 2 Tbsp. slivered almondsCook oats and top with raspberries, almonds and a pinch of cinnamon.A.M. Snack (101 calories)* 1 medium pearLunch (433 calories)* 1 servingVeggie & Hummus Sandwich* 10 seeded crackersP.M. Snack (305 calories)1 medium apple, sliced2 Tbsp. peanut butterDinner (523 calories)* 1 servingCauliflower Rice-Stuffed Peppers* 2 cups mixed greens dressed with 2 Tbsp.Citrus VinaigretteEvening Snack (110 calories)* 1 cupPineapple Nice CreamDaily Totals: 1,993 calories, 80 g protein, 240 g carbohydrates, 51 g fiber, 87 g fat, 1,530 mg sodium.Day 7Breakfast (338 calories)* 2 cupsJason Mraz’s Avocado Green Smoothie* 1 plumA.M. Snack (315 calories)1 medium banana2 Tbsp. peanut butterLunch (502 calories)2 1/4 cupTomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 slice sprouted-grain bread topped with 1 oz. Cheddar cheese and toasted1 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 (315 calories)15 seeded crackers1/4 cup hummus2 medium carrots, cut into sticksDinner (545 calories)* 2 cupsMexican Cabbage Soup* 2 cupsNo-Cook Black Bean SaladMeal-Prep Tip:Save a 2-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: 2,015 calories, 61 g protein, 255 g carbohydrates, 67 g fiber, 92 g fat, 2,259 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.1. 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.2. Cook a batch of theNo-Sugar-Added Oatmeal Cookiesto have throughout the week.Day 8Breakfast (439 calories)* 1 servingScrambled Eggs with Vegetables* 1 medium pearA.M. Snack (315 calories)1 medium banana2 Tbsp. peanut butterLunch (433 calories)* 1 servingVeggie & Hummus Sandwich* 10 seeded crackersP.M. Snack (150 calories)* 2No-Sugar-Added Oatmeal CookiesDinner (566 calories)1 servingGreek Kale Salad with Quinoa & Chicken2 Tbsp. crumbled feta cheese2 Tbsp. sunflower seeds1 slice sprouted-grain bread, toasted and drizzled with 1 tsp. olive oilEvening Snack (102 calories)* 1 servingBroiled MangoDaily Totals: 2,005 calories, 76 g protein, 216 g carbohydrates, 42 g fiber, 98 g fat, 2,141 mg sodium.Day 9Breakfast (472 calories)* 2 cupsJason Mraz’s Avocado Green Smoothie* 1 slice sprouted-grain bread, toasted and topped with 2 tsp, olive oil and a pinch each of salt & pepper.A.M. Snack (217 calories)1 medium pear15 almondsLunch (545 calories)* 2 cupsMexican Cabbage Soup* 2 cupNo-Cook Black Bean SaladP.M. Snack (92 calories)* 3/4 cupKiwi & Mango with Fresh Lime ZestDinner (519 calories)* 1 cup riced cauliflower, heated* 1 servingSoy-Lime Roasted Tofu* 2 cupsColorful Roasted Sheet-Pan Vegetables* 2 Tbsp.Citrus VinaigretteTop riced cauliflower with tofu, veggies and drizzle with the vinaigrette.Evening Snack (150 calories)* 2No-Sugar-Added Oatmeal CookiesDaily Totals: 1,994 calories, 62 g protein, 236 g carbohydrates, 63 g fiber, 102 g fat, 1,996 mg sodium.Day 10Breakfast (391 calories)* 1 servingPeanut Butter-Banana Cinnamon Toast* 1 medium pearA.M. Snack (271 calories)1 hard-boiled egg seasoned with a pinch each salt & pepper25 almondsLunch (434 calories)* 1 servingChicken & Apple Kale Wraps* 1 cup raspberriesP.M. Snack (261 calories)10 seeded crackers1/4 cup hummus2 medium carrots, cut into sticksDinner (628 calories)* 1 servingPanko-Crusted Pork Chops with Asian Slaw* 1 cupEasy Brown RiceDaily Totals: 1,985 calories, 96 g protein, 236 g carbohydrates, 48 g fiber, 79 g fat, 1,811 mg sodium.Day 11Breakfast (332 calories)* 1 servingAvocado-Egg Toast* 1 medium orangeA.M. Snack (265 calories)15 seeded crackers1/4 cup hummusLunch (508 calories)* 1 servingGreek Kale Salad with Quinoa & Chicken* 2 Tbsp. crumbled feta cheese* 2 Tbsp. sunflower seedsTop salad with feta and sunflower seeds.* 1 cup raspberriesP.M. Snack (286 calories)1 medium apple2 Tbsp. peanut butterDinner (478 calories)* 1 servingSalmon & Asparagus with Lemon-Garlic Butter Sauce* 1 cupBasic QuinoaEvening Snack (150 calories)* 2No-Sugar-Added Oatmeal CookiesMeal-Prep Tip:Cook a hard-boiled egg tonight so it’s ready for your P.M. Snack on Day 12.Daily Totals: 2,020 calories, 94 g protein, 208 g carbohydrates, 45 g fiber, 98 g fat, 2,056 mg sodium.Day 12Breakfast (420 calories)* 1 servingPeanut Butter-Banana Cinnamon Toast* 1 cup non fat plain Greek yogurt* 1 medium plum, choppedTop yogurt with plum.A.M. Snack (294 calories)1 medium pear25 almondsLunch (526 calories)* 2 cupsMexican Cabbage Soup* 2 cups mixed greens* 2 Tbsp.Citrus Vinaigrette* 2 Tbsp. sunflower seedsToss greens in vinaigrette. Top with sunflower seeds.* 1 medium orangeP.M. Snack (192 calories)1 hard-boiled egg, seasoned with a pinch each of salt and pepper1 oz. Cheddar cheeseDinner (572 calories)* 1 servingSpaghetti Squash & Meatballs* 1 slice sprouted-grain bread, toasted and drizzled with 2 tsp. olive oil.Daily Totals: 2,005 calories, 96 g protein, 201 g carbohydrates, 47 g fiber, 97 g fat, 2,001 mg sodium.Day 13Breakfast (437 calories)1 cup nonfat plain Greek yogurt1 cup blueberries1/2 cup muesliA.M. Snack (315 calories)1 medium banana2 Tbsp. peanut butterLunch (426 calories)* 1 servingVeggie & Hummus Sandwich* 1 medium pearP.M. Snack (244 calories)* 1 medium apple* 2No-Sugar-Added Oatmeal CookiesDinner (596 calories)* 1 servingZucchini Noodles with Avocado Pesto & Shrimp* 2 cups mixed greens topped with 2 Tbsp.Citrus VinaigretteDaily Totals: 2,019 calories, 85 g protein, 236 g carbohydrates, 51 g fiber, 95 g fat, 1,470 mg sodium.Day 14Breakfast (376 calories)* 1 servingAvocado-Egg Toast* 1 medium bananaA.M. Snack (294 calories)1 medium pear25 almondsLunch (441 calories)* 2 1/4 cupTomato, Cucumber & White-Bean Salad with Basil Vinaigrette* 1 slice sprouted-grain bread topped with 1 oz. Cheddar cheese and toastedP.M. Snack (261 calories)10 seeded crackers1/4 cup hummus2 medium carrots, cut into sticksDinner (628 calories)* 1 servingFish with Coconut-Shallot Sauce* 1 cupBasic Quinoa* 2 cups mixed greens topped with 1 Tbsp.Citrus VinaigretteDaily Totals: 2,000 calories, 84 g protein, 201 g carbohydrates, 45 g fiber, 103 g fat, 1,759 mg sodium.You made it!Great job following this clean-eating meal plan at 2,000 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.Watch: What does a Clean-Eating Day Look Like?Don’t Miss:Clean-Eating Foods List3-Day Clean-Eating Kick-Start Meal Plan: 1,500 CaloriesSee All of Our Clean-Eating Meal PlanWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Day 1

Prewashed Greens

Breakfast (393 calories)

1 servingMuesli with Raspberries
1 medium banana

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 (550 calories)

P.M. Snack (305 calories)

Dinner (420 calories)

4 cups (1 1/2 servings)Kale Salad with Beets & Wild Rice
1 servingBalsamic-Dijon Chicken

Meal-Prep Tip:Save 1 servingBalsamic-Dijon Chicken(1/2 breast) for lunch of Day 2.

Evening Snack (101 calories)

1 medium pear, sliced and sprinkled with cinnamon

Daily Totals: 1,985 calories, 82 g protein, 240 g carbohydrates, 59 g fiber, 86 g fat, 1,856 mg sodium.

Day 2

Squash & Red Lentil Curry

Breakfast (542 calories)

2 servingsAvocado-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 (294 calories)

Lunch (414 calories)

2 cups mixed greens
1/2 cup chopped cucumber
1/2Balsamic-Dijon Chickenbreast, chopped
2 Tbsp.Lemon-Tahini Dressing
2 Tbsp. sunflower seeds

Combine greens, cucumber and chicken and top with dressing and sunflower seeds.

1 medium orange

P.M. Snack (201 calories)

Dinner (552 calories)

1 serving cupSquash & Red Lentil Curry
1 cupEasy Brown Rice

Meal-Prep Tip:Save a 1 cup serving of rice to have for dinner on Day 3.

Daily Totals: 2,003 calories, 88 g protein, 225 g carbohydrates, 47 g fiber, 90 g fat, 2,256 mg sodium.

Day 3

Lunch (537 calories)

Dinner (495 calories)

1 servingAsian Tilapia with Stir-Fried Green Beans
1 1/2 cupEasy Brown Rice

Daily Totals: 2,024 calories, 82 g protein, 285 g carbohydrates, 57 g fiber, 72 g fat, 1,932 mg sodium.

Day 4

Breakfast (562 calories)

3/4 cup rolled oats, cooked in 1 1/2 cups milk
1 medium banana, chopped
2 Tbsp. slivered almonds

Cook oats and top with banana, almonds and a pinch of cinnamon.

A.M. Snack (315 calories)

Lunch (420 calories)

1 servingVeggie & Hummus Sandwich
1 medium apple

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)

1 cup non fat plain Greek yogurt
1 medium plum, chopped

Top yogurt with plum.

Dinner (432 calories)

1 servingSheet-Pan Chicken & Brussels Sprouts
1 1/2 cups mixed greens dressed with 2 Tbsp.Lemon-Tahini Dressing

Daily Totals: 1,994 calories, 102 g protein, 271 g carbohydrates, 52 g fiber, 65 g fat, 2,245 mg sodium.

Day 5

Pork Chops with Garlicky Broccoli

Breakfast (420 calories)

1 servingPeanut 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 aboutchoosing a healthy peanut butter.

A.M. Snack (210 calories)

Lunch (555 calories)

4 cupsWhite Bean & Veggie Salad
1 slice sprouted-grain bread topped with 1 oz. Cheddar cheese and toasted

P.M. Snack (265 calories)

Dinner (543 calories)

1 servingPork Chops with Garlicky Broccoli

Daily Totals: 1,993 calories, 94 g protein, 187 g carbohydrates, 43 g fiber, 104 g fat, 1,942 mg sodium.

Day 6

Breakfast (521 calories)

1 cup raspberries

Cook oats and top with raspberries, almonds and a pinch of cinnamon.

A.M. Snack (101 calories)

1 medium pear

Lunch (433 calories)

10 seeded crackers

Dinner (523 calories)

1 servingCauliflower Rice-Stuffed Peppers
2 cups mixed greens dressed with 2 Tbsp.Citrus Vinaigrette

Evening Snack (110 calories)

1 cupPineapple Nice Cream

Daily Totals: 1,993 calories, 80 g protein, 240 g carbohydrates, 51 g fiber, 87 g fat, 1,530 mg sodium.

Day 7

Spicy Weight-Loss Cabbage Soup

Breakfast (338 calories)

2 cupsJason Mraz’s Avocado Green Smoothie
1 plum

Lunch (502 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 (315 calories)

Dinner (545 calories)

2 cupsMexican Cabbage Soup
2 cupsNo-Cook Black Bean Salad

Meal-Prep Tip:Save a 2-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: 2,015 calories, 61 g protein, 255 g carbohydrates, 67 g fiber, 92 g fat, 2,259 mg sodium.

Week 2

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.
Cook a batch of theNo-Sugar-Added Oatmeal Cookiesto have throughout the week.

Day 8

Greek Kale Salad with Quinoa & Chicken

Breakfast (439 calories)

1 servingScrambled Eggs with Vegetables

P.M. Snack (150 calories)

2No-Sugar-Added Oatmeal Cookies

Dinner (566 calories)

Evening Snack (102 calories)

1 servingBroiled Mango

Daily Totals: 2,005 calories, 76 g protein, 216 g carbohydrates, 42 g fiber, 98 g fat, 2,141 mg sodium.

Day 9

Breakfast (472 calories)

1 slice sprouted-grain bread, toasted and topped with 2 tsp, olive oil and a pinch each of salt & pepper.

A.M. Snack (217 calories)

Lunch (545 calories)

2 cupNo-Cook Black Bean Salad

P.M. Snack (92 calories)

3/4 cupKiwi & Mango with Fresh Lime Zest

Dinner (519 calories)

1 cup riced cauliflower, heated
1 servingSoy-Lime Roasted Tofu
2 cupsColorful Roasted Sheet-Pan Vegetables
2 Tbsp.Citrus Vinaigrette

Top riced cauliflower with tofu, veggies and drizzle with the vinaigrette.

Evening Snack (150 calories)

Daily Totals: 1,994 calories, 62 g protein, 236 g carbohydrates, 63 g fiber, 102 g fat, 1,996 mg sodium.

Day 10

chicken apple kale wraps

Breakfast (391 calories)

A.M. Snack (271 calories)

Lunch (434 calories)

1 servingChicken & Apple Kale Wraps

P.M. Snack (261 calories)

Dinner (628 calories)

1 servingPanko-Crusted Pork Chops with Asian Slaw

Daily Totals: 1,985 calories, 96 g protein, 236 g carbohydrates, 48 g fiber, 79 g fat, 1,811 mg sodium.

Day 11

Salmon & Asparagus with Lemon-Garlic Butter Sauce

Breakfast (332 calories)

1 servingAvocado-Egg Toast

A.M. Snack (265 calories)

Lunch (508 calories)

1 servingGreek Kale Salad with Quinoa & Chicken
2 Tbsp. crumbled feta cheese

Top salad with feta and sunflower seeds.

P.M. Snack (286 calories)

Dinner (478 calories)

1 servingSalmon & Asparagus with Lemon-Garlic Butter Sauce
1 cupBasic Quinoa

Meal-Prep Tip:Cook a hard-boiled egg tonight so it’s ready for your P.M. Snack on Day 12.

Daily Totals: 2,020 calories, 94 g protein, 208 g carbohydrates, 45 g fiber, 98 g fat, 2,056 mg sodium.

Day 12

Lunch (526 calories)

Toss greens in vinaigrette. Top with sunflower seeds.

P.M. Snack (192 calories)

Dinner (572 calories)

1 servingSpaghetti Squash & Meatballs
1 slice sprouted-grain bread, toasted and drizzled with 2 tsp. olive oil.

Daily Totals: 2,005 calories, 96 g protein, 201 g carbohydrates, 47 g fiber, 97 g fat, 2,001 mg sodium.

Day 13

Zucchini Noodles with Avocado Pesto Shrimp

Breakfast (437 calories)

Lunch (426 calories)

P.M. Snack (244 calories)

Dinner (596 calories)

1 servingZucchini Noodles with Avocado Pesto & Shrimp
2 cups mixed greens topped with 2 Tbsp.Citrus Vinaigrette

Daily Totals: 2,019 calories, 85 g protein, 236 g carbohydrates, 51 g fiber, 95 g fat, 1,470 mg sodium.

Day 14

Breakfast (376 calories)

Lunch (441 calories)

2 1/4 cupTomato, Cucumber & White-Bean Salad with Basil Vinaigrette
1 servingFish with Coconut-Shallot Sauce
2 cups mixed greens topped with 1 Tbsp.Citrus Vinaigrette

Daily Totals: 2,000 calories, 84 g protein, 201 g carbohydrates, 45 g fiber, 103 g fat, 1,759 mg sodium.

You made it!

Great job following this clean-eating meal plan at 2,000 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.

Watch: What does a Clean-Eating Day Look Like?

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Week 1