In This ArticleView AllIn This ArticleClean-Eating Meal Plan for BeginnersWeek 1Day 1Day 2Day 3Day 4Day 5Day 6Day 7Week 2Day 8Day 9Day 10Day 11Day 12Day 13Day 14You Did It!
In This ArticleView All
View All
In This Article
Clean-Eating Meal Plan for Beginners
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 Did It!
If you feel like your healthy habits have gotten off track, this simple take on a clean-eating meal plan will lead you back to the eating habits that help you feel your best. Over the course of this 14-day meal plan, you’ll get your fill of healthy whole foods—some that you’ll prep from scratch and others thatyou can buy from the store.The meals and snacks in this plan will have you feeling energized, satisfied and good about what’s on your plate.At 1,200 calories, this meal plan will set you up to lose upward of 3 to 4 pounds over two weeks.Need a higher calorie level?See this same clean-eating meal plan at1,500and2,000 calories.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Clean-Eating Meal Plan for BeginnersIf you’re new to clean eating, the premise is simple, and following a meal plan—or simply using it for inspiration—can make it even easier to understand what it’s all about.Clean eatingis a great way to up your intake of good-for-you foods, like whole grains, lean protein, healthy fats and plenty of fruits and veggies, while limiting the stuff that can make you feel not-so-great in large amounts, like refined carbs, alcohol, added sugars and hydrogenated fats.EatingWellHere atEatingWell, we approach clean eating sensibly. While all foods can be part of a healthy diet, sometimes you just need to hit reset and focus on eating more of the healthy foods you may be skimping on. With 14 days of wholesome meals and snacks, this easy-to-follow clean-eating meal plan is a great way to get more of those good-for-you foods.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 our30 Days of Whole Foods Challenge, where you can plan to eat tons of delicious whole foods, like what you’ll find in this meal plan.Looking for more?See all of ourclean-eating meal plansandhealthy clean-eating recipes.Download Printable Meal PlanWeek 1How to Meal Prep Your Week of MealsA little prep at the beginning of the week goes a long way to make the rest of the week easy.Meal prep theSpinach & Feta Turkey Meatballs with Herbed Quinoato have for lunch on Days 2 through 5. Store in an airtight container to keep fresh for the week.Make a double batch of theLemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner. Store in a sealed glass container in the refrigerator.Cook a double batch of theEasy Brown Riceto use throughout the week. Store in a large glass meal-prep container. Because Day 1’s dinner—theKale 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 don’t have to make two different kinds of rice.Day 1Breakfast (288 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 (62 calories)1 medium orangeLunch (360 calories)4 cupsWhite Bean & Veggie SaladP.M. Snack (95 calories)1 medium appleDinner (420 calories)4 cups (1 1/2 servings)Kale Salad with Beets & Wild Rice1 servingBalsamic-Dijon ChickenDaily Totals:1,225 calories, 61 g protein, 153 g carbohydrates, 40 g fiber, 47 g fat, 1,400 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 (101 calories)1 medium pearLunch (392 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.M. Snack (62 calories)1 medium orangeDinner (439 calories)1 serving cupSquash & Red Lentil Curry1/2 cupEasy Brown RiceDaily Totals:1,265 calories, 63 g protein, 147 g carbohydrates, 33 g fiber, 46 g fat, 1,965 mg sodium.Day 3Breakfast (288 calories)1 servingMuesli with RaspberriesA.M. Snack (62 calories)1 medium orangeLunch (392 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.M. Snack (92 calories)12 almondsDinner (438 calories)1 servingAsian Tilapia with Stir-Fried Green Beans1 cupEasy Brown RiceDaily Totals:1,272 calories, 62 g protein, 174 g carbohydrates, 37 g fiber, 48 g fat, 1,444 mg sodium.Day 4Breakfast (257 calories)1/2 cup rolled oats, cooked in 1 cup milk1 medium plum, choppedCook oats and top with plum and a pinch of cinnamon.A.M. Snack (95 calories)1 medium appleLunch (392 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.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:1,281 calories, 58 g protein, 166 g carbohydrates, 32 g fiber, 41 g fat, 1,553 mg sodium.Day 5Breakfast (266 calories)1 servingPeanut Butter-Banana Cinnamon ToastClean-Eating Shopping Tip:When choosing store-bought peanut butter, avoid brands with added sugars.A.M. Snack (32 calories)1/2 cup raspberriesLunch (392 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaDinner (543 calories)1 servingPork Chops with Garlicky BroccoliDaily Totals:1,233 calories, 54 g protein, 102 g carbohydrates, 30 g fiber, 71 g fat, 1,175 mg sodium.Day 6Breakfast (257 calories)1/2 cup rolled oats, cooked in 1 cup milk1 medium plum, choppedCook oats and top with plum and a pinch of cinnamon.A.M. Snack (101 calories)1 medium pearLunch (325 calories)1 servingVeggie & Hummus SandwichClean-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 (62 calories)1 medium orangeDinner (543 calories)1 servingCauliflower Rice-Stuffed Peppers2 cups mixed greens dressed with 1 Tbsp.Citrus VinaigretteMeal-Prep Tip:You’ll use the remainingCitrus Vinaigrettenext week.Daily Totals:1,288 calories, 57g protein, 146 g carbohydrates, 31 g fiber, 49 g fat, 1,120 mg sodium.Day 7Breakfast (307 calories)2 cupsJason Mraz’s Avocado Green SmoothieA.M. Snack (35 calories)1 clementineLunch (352 calories)2 1/4 cupsTomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummusMeal-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 (489 calories)1 1/2 cupsSpicy Weight-Loss Cabbage Soup Recipe2 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 2 servings of theSpicy Weight-Loss Cabbage Soup Recipein a leakproof container to have for lunch on Days 9 and 12.Daily Totals:1,213 calories, 35 g protein, 163 g carbohydrates, 48 g fiber, 55 g fat, 1,365 mg sodium.Week 2How to Meal Prep Your Week of MealsA little prep at the beginning of the week goes a long way to make the rest of your week easy.Make a batch of theMeal-Prep Sheet-Pan Chicken ThighsandBasic Quinoawhen preparing theKale Salad with Quinoa & Chickenrecipe for dinner on Day 8. This way, you’ll have leftover chicken and quinoa to use during the week. Store leftovers of the chicken and quinoa separately in large glass meal-prep containers.Day 8Breakfast (338 calories)1 servingScrambled Eggs with VegetablesA.M. Snack (119 calories)1/4 cup hummus1 cup sliced cucumberLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (30 calories)1 plumDinner (302 calories)1 servingKale Salad with Quinoa & ChickenEvening Snack (102 calories)1 servingBroiled MangoDaily Totals:1,216 calories, 58 g protein, 121 g carbohydrates, 26 g fiber, 60 g fat, 1,816 mg sodium.Day 9Breakfast (307 calories)2 cupsJason Mraz’s Avocado Green SmoothieA.M. Snack (35 calories)1 clementineLunch (328 calories)1 1/2 cupsSpicy Weight-Loss Cabbage Soup1 cupNo-Cook Black Bean SaladP.M. Snack (92 calories)3/4 cupMango & Kiwi with Fresh Lime ZestDinner (453 calories)1 cup riced cauliflower, heated1 servingSoy-Lime Roasted Tofu2 cupsColorful Roasted Sheet-Pan Vegetables1 Tbsp.Citrus VinaigretteTop riced cauliflower with tofu and veggies and drizzle with the vinaigrette.Daily Totals:1,216 calories, 44 g protein, 149 g carbohydrates, 42 g fiber, 59 g fat, 1,248 mg sodium.Day 10Breakfast (290 calories)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (64 calories)1 cup raspberriesLunch (370 calories)1 servingChicken & Apple Kale WrapsP.M. Snack (92 calories)1 plum8 almondsDinner (402 calories)1 servingPanko-Crusted Pork Chops with Asian SlawDaily Totals:1,217 calories, 72 g protein, 127 g carbohydrates, 29 g fiber, 50 g fat, 1,133 mg sodium.Day 11Breakfast (270 calories)1 servingAvocado-Egg ToastA.M. Snack (64 calories)1 cup raspberriesLunch (302 calories)1 servingKale Salad with Quinoa & ChickenP.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 Totals:1,209 calories, 68 g protein, 128 g carbohydrates, 28 g fiber, 50 g fat, 1,233 mg sodium.Day 12Breakfast (290 calories)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (96 calories)1 clementine8 almondsLunch (344 calories)1 1/2 cupsSpicy Weight-Loss Cabbage Soup2 cups mixed greens1 Tbsp.Citrus Vinaigrette2 Tbsp. sunflower seedsToss greens in vinaigrette. Top with sunflower seeds.P.M. Snack (78 calories)1 hard-boiled egg, seasoned with a pinch each salt and pepperDinner (408 calories)1 servingSpaghetti Squash & MeatballsDaily Totals:1,216 calories, 60 g protein, 124 g carbohydrates, 30 g fiber, 56 g fat, 1,463 mg sodium.Day 13Breakfast (264 calories)1 cup nonfat plain Greek yogurt1/4 cup muesli1/4 cup blueberriesA.M. Snack (70 calories)2 clementinesLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (95 calories)1 medium appleDinner (446 calories)1 servingZucchini Noodles with Avocado Pesto & ShrimpDaily Totals:1,200 calories, 68 g protein, 133 g carbohydrates, 31 g fiber, 52 g fat, 1,102 mg sodium.Day 14Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleBreakfast (270 calories)1 servingAvocado-Egg ToastA.M. Snack (70 calories)2 clementinesLunch (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 (458 calories)1 servingCreamy Lemon & Dill Skillet Chicken1/2 cupBasic Quinoa2 cups mixed greens topped with 1 Tbsp.Citrus VinaigretteDaily Totals:1,226 calories, 60 g protein, 111 g carbohydrates, 27 g fiber, 63 g fat, 1,010 mg sodium.You Did It!Great job following this clean-eating meal plan. Whether you made every single recipe in this 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?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 will lead you back to the eating habits that help you feel your best. Over the course of this 14-day meal plan, you’ll get your fill of healthy whole foods—some that you’ll prep from scratch and others thatyou can buy from the store.The meals and snacks in this plan will have you feeling energized, satisfied and good about what’s on your plate.At 1,200 calories, this meal plan will set you up to lose upward of 3 to 4 pounds over two weeks.Need a higher calorie level?See this same clean-eating meal plan at1,500and2,000 calories.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Clean-Eating Meal Plan for BeginnersIf you’re new to clean eating, the premise is simple, and following a meal plan—or simply using it for inspiration—can make it even easier to understand what it’s all about.Clean eatingis a great way to up your intake of good-for-you foods, like whole grains, lean protein, healthy fats and plenty of fruits and veggies, while limiting the stuff that can make you feel not-so-great in large amounts, like refined carbs, alcohol, added sugars and hydrogenated fats.EatingWellHere atEatingWell, we approach clean eating sensibly. While all foods can be part of a healthy diet, sometimes you just need to hit reset and focus on eating more of the healthy foods you may be skimping on. With 14 days of wholesome meals and snacks, this easy-to-follow clean-eating meal plan is a great way to get more of those good-for-you foods.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 our30 Days of Whole Foods Challenge, where you can plan to eat tons of delicious whole foods, like what you’ll find in this meal plan.Looking for more?See all of ourclean-eating meal plansandhealthy clean-eating recipes.Download Printable Meal PlanWeek 1How to Meal Prep Your Week of MealsA little prep at the beginning of the week goes a long way to make the rest of the week easy.Meal prep theSpinach & Feta Turkey Meatballs with Herbed Quinoato have for lunch on Days 2 through 5. Store in an airtight container to keep fresh for the week.Make a double batch of theLemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner. Store in a sealed glass container in the refrigerator.Cook a double batch of theEasy Brown Riceto use throughout the week. Store in a large glass meal-prep container. Because Day 1’s dinner—theKale 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 don’t have to make two different kinds of rice.Day 1Breakfast (288 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 (62 calories)1 medium orangeLunch (360 calories)4 cupsWhite Bean & Veggie SaladP.M. Snack (95 calories)1 medium appleDinner (420 calories)4 cups (1 1/2 servings)Kale Salad with Beets & Wild Rice1 servingBalsamic-Dijon ChickenDaily Totals:1,225 calories, 61 g protein, 153 g carbohydrates, 40 g fiber, 47 g fat, 1,400 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 (101 calories)1 medium pearLunch (392 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.M. Snack (62 calories)1 medium orangeDinner (439 calories)1 serving cupSquash & Red Lentil Curry1/2 cupEasy Brown RiceDaily Totals:1,265 calories, 63 g protein, 147 g carbohydrates, 33 g fiber, 46 g fat, 1,965 mg sodium.Day 3Breakfast (288 calories)1 servingMuesli with RaspberriesA.M. Snack (62 calories)1 medium orangeLunch (392 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.M. Snack (92 calories)12 almondsDinner (438 calories)1 servingAsian Tilapia with Stir-Fried Green Beans1 cupEasy Brown RiceDaily Totals:1,272 calories, 62 g protein, 174 g carbohydrates, 37 g fiber, 48 g fat, 1,444 mg sodium.Day 4Breakfast (257 calories)1/2 cup rolled oats, cooked in 1 cup milk1 medium plum, choppedCook oats and top with plum and a pinch of cinnamon.A.M. Snack (95 calories)1 medium appleLunch (392 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaP.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:1,281 calories, 58 g protein, 166 g carbohydrates, 32 g fiber, 41 g fat, 1,553 mg sodium.Day 5Breakfast (266 calories)1 servingPeanut Butter-Banana Cinnamon ToastClean-Eating Shopping Tip:When choosing store-bought peanut butter, avoid brands with added sugars.A.M. Snack (32 calories)1/2 cup raspberriesLunch (392 calories)1 servingSpinach & Feta Turkey Meatballs with Herbed QuinoaDinner (543 calories)1 servingPork Chops with Garlicky BroccoliDaily Totals:1,233 calories, 54 g protein, 102 g carbohydrates, 30 g fiber, 71 g fat, 1,175 mg sodium.Day 6Breakfast (257 calories)1/2 cup rolled oats, cooked in 1 cup milk1 medium plum, choppedCook oats and top with plum and a pinch of cinnamon.A.M. Snack (101 calories)1 medium pearLunch (325 calories)1 servingVeggie & Hummus SandwichClean-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 (62 calories)1 medium orangeDinner (543 calories)1 servingCauliflower Rice-Stuffed Peppers2 cups mixed greens dressed with 1 Tbsp.Citrus VinaigretteMeal-Prep Tip:You’ll use the remainingCitrus Vinaigrettenext week.Daily Totals:1,288 calories, 57g protein, 146 g carbohydrates, 31 g fiber, 49 g fat, 1,120 mg sodium.Day 7Breakfast (307 calories)2 cupsJason Mraz’s Avocado Green SmoothieA.M. Snack (35 calories)1 clementineLunch (352 calories)2 1/4 cupsTomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummusMeal-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 (489 calories)1 1/2 cupsSpicy Weight-Loss Cabbage Soup Recipe2 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 2 servings of theSpicy Weight-Loss Cabbage Soup Recipein a leakproof container to have for lunch on Days 9 and 12.Daily Totals:1,213 calories, 35 g protein, 163 g carbohydrates, 48 g fiber, 55 g fat, 1,365 mg sodium.Week 2How to Meal Prep Your Week of MealsA little prep at the beginning of the week goes a long way to make the rest of your week easy.Make a batch of theMeal-Prep Sheet-Pan Chicken ThighsandBasic Quinoawhen preparing theKale Salad with Quinoa & Chickenrecipe for dinner on Day 8. This way, you’ll have leftover chicken and quinoa to use during the week. Store leftovers of the chicken and quinoa separately in large glass meal-prep containers.Day 8Breakfast (338 calories)1 servingScrambled Eggs with VegetablesA.M. Snack (119 calories)1/4 cup hummus1 cup sliced cucumberLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (30 calories)1 plumDinner (302 calories)1 servingKale Salad with Quinoa & ChickenEvening Snack (102 calories)1 servingBroiled MangoDaily Totals:1,216 calories, 58 g protein, 121 g carbohydrates, 26 g fiber, 60 g fat, 1,816 mg sodium.Day 9Breakfast (307 calories)2 cupsJason Mraz’s Avocado Green SmoothieA.M. Snack (35 calories)1 clementineLunch (328 calories)1 1/2 cupsSpicy Weight-Loss Cabbage Soup1 cupNo-Cook Black Bean SaladP.M. Snack (92 calories)3/4 cupMango & Kiwi with Fresh Lime ZestDinner (453 calories)1 cup riced cauliflower, heated1 servingSoy-Lime Roasted Tofu2 cupsColorful Roasted Sheet-Pan Vegetables1 Tbsp.Citrus VinaigretteTop riced cauliflower with tofu and veggies and drizzle with the vinaigrette.Daily Totals:1,216 calories, 44 g protein, 149 g carbohydrates, 42 g fiber, 59 g fat, 1,248 mg sodium.Day 10Breakfast (290 calories)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (64 calories)1 cup raspberriesLunch (370 calories)1 servingChicken & Apple Kale WrapsP.M. Snack (92 calories)1 plum8 almondsDinner (402 calories)1 servingPanko-Crusted Pork Chops with Asian SlawDaily Totals:1,217 calories, 72 g protein, 127 g carbohydrates, 29 g fiber, 50 g fat, 1,133 mg sodium.Day 11Breakfast (270 calories)1 servingAvocado-Egg ToastA.M. Snack (64 calories)1 cup raspberriesLunch (302 calories)1 servingKale Salad with Quinoa & ChickenP.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 Totals:1,209 calories, 68 g protein, 128 g carbohydrates, 28 g fiber, 50 g fat, 1,233 mg sodium.Day 12Breakfast (290 calories)1 servingPeanut Butter-Banana Cinnamon ToastA.M. Snack (96 calories)1 clementine8 almondsLunch (344 calories)1 1/2 cupsSpicy Weight-Loss Cabbage Soup2 cups mixed greens1 Tbsp.Citrus Vinaigrette2 Tbsp. sunflower seedsToss greens in vinaigrette. Top with sunflower seeds.P.M. Snack (78 calories)1 hard-boiled egg, seasoned with a pinch each salt and pepperDinner (408 calories)1 servingSpaghetti Squash & MeatballsDaily Totals:1,216 calories, 60 g protein, 124 g carbohydrates, 30 g fiber, 56 g fat, 1,463 mg sodium.Day 13Breakfast (264 calories)1 cup nonfat plain Greek yogurt1/4 cup muesli1/4 cup blueberriesA.M. Snack (70 calories)2 clementinesLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (95 calories)1 medium appleDinner (446 calories)1 servingZucchini Noodles with Avocado Pesto & ShrimpDaily Totals:1,200 calories, 68 g protein, 133 g carbohydrates, 31 g fiber, 52 g fat, 1,102 mg sodium.Day 14Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleBreakfast (270 calories)1 servingAvocado-Egg ToastA.M. Snack (70 calories)2 clementinesLunch (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 (458 calories)1 servingCreamy Lemon & Dill Skillet Chicken1/2 cupBasic Quinoa2 cups mixed greens topped with 1 Tbsp.Citrus VinaigretteDaily Totals:1,226 calories, 60 g protein, 111 g carbohydrates, 27 g fiber, 63 g fat, 1,010 mg sodium.You Did It!Great job following this clean-eating meal plan. Whether you made every single recipe in this 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?
If you feel like your healthy habits have gotten off track, this simple take on a clean-eating meal plan will lead you back to the eating habits that help you feel your best. Over the course of this 14-day meal plan, you’ll get your fill of healthy whole foods—some that you’ll prep from scratch and others thatyou can buy from the store.
The meals and snacks in this plan will have you feeling energized, satisfied and good about what’s on your plate.At 1,200 calories, this meal plan will set you up to lose upward of 3 to 4 pounds over two weeks.
Need a higher calorie level?See this same clean-eating meal plan at1,500and2,000 calories.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
If you’re new to clean eating, the premise is simple, and following a meal plan—or simply using it for inspiration—can make it even easier to understand what it’s all about.Clean eatingis a great way to up your intake of good-for-you foods, like whole grains, lean protein, healthy fats and plenty of fruits and veggies, while limiting the stuff that can make you feel not-so-great in large amounts, like refined carbs, alcohol, added sugars and hydrogenated fats.
EatingWell
Here atEatingWell, we approach clean eating sensibly. While all foods can be part of a healthy diet, sometimes you just need to hit reset and focus on eating more of the healthy foods you may be skimping on. With 14 days of wholesome meals and snacks, this easy-to-follow clean-eating meal plan is a great way to get more of those good-for-you foods.
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 our30 Days of Whole Foods Challenge, where you can plan to eat tons of delicious whole foods, like what you’ll find in this meal plan.
Looking for more?See all of ourclean-eating meal plansandhealthy clean-eating recipes.
Download Printable Meal Plan
How to Meal Prep Your Week of Meals
A little prep at the beginning of the week goes a long way to make the rest of the week easy.
Breakfast (288 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 (62 calories)
Lunch (360 calories)
P.M. Snack (95 calories)
Dinner (420 calories)
Daily Totals:1,225 calories, 61 g protein, 153 g carbohydrates, 40 g fiber, 47 g fat, 1,400 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.
A.M. Snack (101 calories)
Lunch (392 calories)
P.M. Snack (62 calories)
Dinner (439 calories)
Daily Totals:1,265 calories, 63 g protein, 147 g carbohydrates, 33 g fiber, 46 g fat, 1,965 mg sodium.
P.M. Snack (92 calories)
Dinner (438 calories)
Daily Totals:1,272 calories, 62 g protein, 174 g carbohydrates, 37 g fiber, 48 g fat, 1,444 mg sodium.
Breakfast (257 calories)
Cook oats and top with plum and a pinch of cinnamon.
A.M. Snack (95 calories)
P.M. Snack (105 calories)
Dinner (432 calories)
Daily Totals:1,281 calories, 58 g protein, 166 g carbohydrates, 32 g fiber, 41 g fat, 1,553 mg sodium.
Breakfast (266 calories)
Clean-Eating Shopping Tip:When choosing store-bought peanut butter, avoid brands with added sugars.
A.M. Snack (32 calories)
Dinner (543 calories)
Daily Totals:1,233 calories, 54 g protein, 102 g carbohydrates, 30 g fiber, 71 g fat, 1,175 mg sodium.
Lunch (325 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.
Meal-Prep Tip:You’ll use the remainingCitrus Vinaigrettenext week.
Daily Totals:1,288 calories, 57g protein, 146 g carbohydrates, 31 g fiber, 49 g fat, 1,120 mg sodium.
Breakfast (307 calories)
A.M. Snack (35 calories)
Lunch (352 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 (489 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 2 servings of theSpicy Weight-Loss Cabbage Soup Recipein a leakproof container to have for lunch on Days 9 and 12.
Daily Totals:1,213 calories, 35 g protein, 163 g carbohydrates, 48 g fiber, 55 g fat, 1,365 mg sodium.
A little prep at the beginning of the week goes a long way to make the rest of your week easy.
Breakfast (338 calories)
A.M. Snack (119 calories)
Dinner (302 calories)
Evening Snack (102 calories)
Daily Totals:1,216 calories, 58 g protein, 121 g carbohydrates, 26 g fiber, 60 g fat, 1,816 mg sodium.
Lunch (328 calories)
Dinner (453 calories)
Top riced cauliflower with tofu and veggies and drizzle with the vinaigrette.
Daily Totals:1,216 calories, 44 g protein, 149 g carbohydrates, 42 g fiber, 59 g fat, 1,248 mg sodium.
Breakfast (290 calories)
A.M. Snack (64 calories)
Lunch (370 calories)
Dinner (402 calories)
Daily Totals:1,217 calories, 72 g protein, 127 g carbohydrates, 29 g fiber, 50 g fat, 1,133 mg sodium.
Breakfast (270 calories)
Lunch (302 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 Totals:1,209 calories, 68 g protein, 128 g carbohydrates, 28 g fiber, 50 g fat, 1,233 mg sodium.
A.M. Snack (96 calories)
Lunch (344 calories)
Toss greens in vinaigrette. Top with sunflower seeds.
P.M. Snack (78 calories)
Dinner (408 calories)
Daily Totals:1,216 calories, 60 g protein, 124 g carbohydrates, 30 g fiber, 56 g fat, 1,463 mg sodium.
Breakfast (264 calories)
A.M. Snack (70 calories)
Dinner (446 calories)
Daily Totals:1,200 calories, 68 g protein, 133 g carbohydrates, 31 g fiber, 52 g fat, 1,102 mg sodium.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh Hoggle
Lunch (378 calories)
Dinner (458 calories)
Daily Totals:1,226 calories, 60 g protein, 111 g carbohydrates, 27 g fiber, 63 g fat, 1,010 mg sodium.
Great job following this clean-eating meal plan. Whether you made every single recipe in this 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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