In This ArticleView AllIn This ArticleWhy This Plan Is GreatFAQsWhat Is Clean Eating?What to Eat?Meal-Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Why This Plan Is Great

FAQs

What Is Clean Eating?

What to Eat?

Meal-Prep Tips

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

The term “clean eating” perhaps implies that other foods are “dirty,” but in reality, that’s not the case. To us, “clean eating” means filling your plate with nutritious whole foods like whole grains, fruits and vegetables, lean proteins, healthy fats and legumes—all of which deliver important nutrients, likefiber—while keeping things like added sugars, sodium and saturated fats to a minimum, nutrients that can harm our health when we eat too much.The goal is to help you feel your best, and sometimes you need a kick to get started. If you’re new to cooking or just feeling swamped right now, this easy-to-follow meal plan is for you. We focus on simple recipes with short ingredient lists, incorporate plenty ofpantry staplesand repeat meals throughout the week to streamline your time in the kitchen.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.Why This Meal Plan Is Great for YouWhether you make one recipe or a few, this meal plan is meant to provide inspiration and motivation—it is not meant to be binding. Listen to your hunger and fullness cues rather than sticking to a specific calorie count or serving size, and don’t totally ignore your cravings! It’s completely OK and healthy to enjoy a sweet treat or glass of wine here and there, and not restricting these things can actually make it easier to maintain a healthy lifestyle in the long run.This1,500-calorie meal planhas modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.What Is a Clean-Eating Meal Plan?A clean-eating meal plan includes tons of fresh fruits and veggies, high-fiber whole grains and legumes, healthy fats and lean proteins (like fish and chicken). It skips added sugars and minimizes sodium and saturated fats that can damage our hearts when we eat too much of them. While we are certainly not against sweets, the average American consumes way more added sugar than the recommended upper limit of 6 teaspoons a day for women and 9 for men.Often, a lot of the added sugar we consume comes from non-dessert foods, like cereals and bars. While we left these foods out of this plan, you can certainly add them back in where you see fit.This plan will leave you feeling satisfied because it includes plenty of nutrients that keep us full, like fiber (from fruits, vegetables and legumes), lean proteins (from Greek yogurt, fish and chicken) and healthy fats (from nuts and avocado). Regular meals and snacks from nutritious sources, plenty of water to help you stay hydrated and moderate exercise throughout the week means more lasting energy.7 Clean-Eating TipsWhat to Eat on a Clean-Eating DietVegetables: The more, the better, especially when it comes to leafy greens. Plain frozen vegetables are a great option too.Fruit:Opt for fresh or plain frozen fruit. If looking at canned fruit, look for options canned in water or fruit juice instead of sugary syrup. Drain and rinse fruit canned in syrup.Whole Grains:Oats, whole-wheat bread, barley and quinoa are great options.Nuts and Seeds:Choose plain, raw, roasted or salted nuts but skip most other flavors (like honey) as they contain added sugars. When choosing peanut butter, choose brands with just two ingredients: peanuts and salt.Healthy Fats:Fatty fish, like salmon, as well as olive oil, canola and avocado, are great healthy fat options.Legumes:Beans and lentils are high in fiber and protein, plus the canned options are convenient pantry staples.Lean Proteins:When choosing proteins, opt for more chicken, turkey, fish, low-fat Greek yogurt and legumes.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.MakeVegan Superfood Grain Bowlsto have for lunch on Days 2 through 5.PrepareCitrus Vinaigretteto have with dinner throughout the week.Day 1Breakfast (490 calories)1 cup low-fat plain Greek yogurt (179 calories)1/4 cup raspberries (19 calories)3 Tbsp. chopped walnuts (292 calories)A.M. Snack (77 calories)1 medium orangeLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (350 calories)1 large apple (148 calories)2 Tbsp. natural peanut butter (202 calories)Dinner (422 calories)1 servingSheet-Pan Roasted Salmon & VegetablesMeal-Prep Tip:Gather ingredients for tomorrow’s dinner,Slow-Cooker Vegetable Minestrone Soup, so it’s ready to start cooking on Low tomorrow morning for 6 to 8 hours.Daily Totals:1,699 calories, 84 g protein, 142 g carbohydrates, 34 g fiber, 94 g fat, 1,141 mg sodiumTo Make It 2,000 Calories:Increase to 1 1/2 cups yogurt at breakfast and add 1/3 cup unsalted dry-roasted almonds to A.M. snack.Day 2Ali RedmondBreakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (214 calories)1/4 cup unsalted dry-roasted almondsLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (37 calories)1 medium bell pepper, slicedDinner (485 calories)1 servingSlow-Cooker Vegetable Minestrone Soup(222 calories)2 cups mixed greens (12 calories)1/2 avocado, sliced (120 calories)1 servingCitrus Vinaigrette(131 calories)Meal-Prep Tip:Reserve leftoverSlow-Cooker Vegetable Minestrone Soupto have for dinner tomorrow night.Daily Totals:1,441 calories, 55 g protein, 154 g carbohydrates, 42 g fiber, 76 g fat, 1,135 mg sodiumTo Make It 2,000 Calories:Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, add 1/4 cup hummus to P.M. snack and increase to 1 whole avocado at dinner.Day 3Breakfast (491 calories)1 cup low-fat plain Greek yogurt (179 calories)1/4 cup raspberries (20 calories)3 Tbsp. chopped walnuts (292 calories)A.M. Snack (214 calories)1/4 cup unsalted dry-roasted almondsLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (77 calories)1 medium orangeDinner (485 calories)1 servingSlow-Cooker Vegetable Minestrone Soup(222 calories)2 cups mixed greens (12 calories)1/2 avocado, sliced (120 calories)1 servingCitrus Vinaigrette(131 calories)Daily Totals:1,648 calories, 70 g protein, 150 g carbohydrates, 45 g fiber, 87 g fat, 1,003 mg sodiumTo Make It 2,000 Calories:Increase to 4 tablespoons chopped walnuts at breakfast and 1/3 cup almonds at A.M. snack, add 1/3 cup dried walnut halves to P.M. snack and increase to 1 whole avocado at dinner.Day 4Ali RedmondBreakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (183 calories)1 medium bell pepper, sliced1/4 cup hummusLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (214 calories)1/4 cup unsalted dry-roasted almondsDinner (493 calories)1 servingHummus-Crusted Chicken1 servingBalsamic & Parmesan Roasted BroccoliDaily Totals:1,595 calories, 92 g protein, 130 g carbohydrates, 34 g fiber, 86 g fat, 1,438 mg sodiumTo Make It 2,000 Calories:Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, increase to 1/3 cup almonds and add 1 clementine to P.M. snack, and add 1/2 cup cooked quinoa to dinner.Day 5Breakfast (491 calories)1 cup low-fat plain Greek yogurt1/4 cup raspberries3 Tbsp. chopped walnutsA.M. Snack (324 calories)1 medium apple2 Tbsp. natural peanut butterLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (77 calories)1 medium orangeDinner (414 calories)1 servingChicken & Kale Soup2 cups mixed greens1 servingCitrus VinaigretteMeal-Prep Tip:Reserve two servings ofChicken & Kale Soupto have for lunch on Days 6 and 7.Daily Totals:1,687 calories, 84 g protein, 162 g carbohydrates, 36 g fiber, 89 g fat, 1,139 mg sodiumTo Make It 2,000 Calories:Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1/2 avocado to dinner.Day 6Ali RedmondBreakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (324 calories)1 medium apple (122 calories)2 Tbsp. natural peanut butter (202 calories)Lunch (393 calories)1 servingChicken & Kale Soup(271 calories)1 medium banana (122 calories)P.M. Snack (152 calories)1/3 cup cucumber, sliced (6 calories)1/4 cup hummus (146 calories)Dinner (399 calories)1 servingSheet-Pan Balsamic-Parmesan Roasted Chickpeas & VegetablesDaily Totals:1,592 calories, 67 g protein, 185 g carbohydrates, 32 g fiber, 68 g fat, 1,581 mg sodiumTo Make It 2,000 Calories:Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, add 1 orange to P.M. snack and add 1/2 servingGuacamole Chopped Saladto dinner.Day 7Breakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (214 calories)1/4 cup unsalted dry-roasted almondsLunch (393 calories)1 servingChicken & Kale Soup1 medium bananaP.M. Snack (183 calories)1 medium bell pepper1/4 cup hummusDinner (466 calories)1 servingGreek Salad with Edamame1 medium appleDaily Totals:1,580 calories, 73 g protein, 177 g carbohydrates, 36 g fiber, 69 g fat, 1,506 mg sodiumTo Make It 2,000 Calories:Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Heart Association.Added Sugars

The term “clean eating” perhaps implies that other foods are “dirty,” but in reality, that’s not the case. To us, “clean eating” means filling your plate with nutritious whole foods like whole grains, fruits and vegetables, lean proteins, healthy fats and legumes—all of which deliver important nutrients, likefiber—while keeping things like added sugars, sodium and saturated fats to a minimum, nutrients that can harm our health when we eat too much.The goal is to help you feel your best, and sometimes you need a kick to get started. If you’re new to cooking or just feeling swamped right now, this easy-to-follow meal plan is for you. We focus on simple recipes with short ingredient lists, incorporate plenty ofpantry staplesand repeat meals throughout the week to streamline your time in the kitchen.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.Why This Meal Plan Is Great for YouWhether you make one recipe or a few, this meal plan is meant to provide inspiration and motivation—it is not meant to be binding. Listen to your hunger and fullness cues rather than sticking to a specific calorie count or serving size, and don’t totally ignore your cravings! It’s completely OK and healthy to enjoy a sweet treat or glass of wine here and there, and not restricting these things can actually make it easier to maintain a healthy lifestyle in the long run.This1,500-calorie meal planhas modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.What Is a Clean-Eating Meal Plan?A clean-eating meal plan includes tons of fresh fruits and veggies, high-fiber whole grains and legumes, healthy fats and lean proteins (like fish and chicken). It skips added sugars and minimizes sodium and saturated fats that can damage our hearts when we eat too much of them. While we are certainly not against sweets, the average American consumes way more added sugar than the recommended upper limit of 6 teaspoons a day for women and 9 for men.Often, a lot of the added sugar we consume comes from non-dessert foods, like cereals and bars. While we left these foods out of this plan, you can certainly add them back in where you see fit.This plan will leave you feeling satisfied because it includes plenty of nutrients that keep us full, like fiber (from fruits, vegetables and legumes), lean proteins (from Greek yogurt, fish and chicken) and healthy fats (from nuts and avocado). Regular meals and snacks from nutritious sources, plenty of water to help you stay hydrated and moderate exercise throughout the week means more lasting energy.7 Clean-Eating TipsWhat to Eat on a Clean-Eating DietVegetables: The more, the better, especially when it comes to leafy greens. Plain frozen vegetables are a great option too.Fruit:Opt for fresh or plain frozen fruit. If looking at canned fruit, look for options canned in water or fruit juice instead of sugary syrup. Drain and rinse fruit canned in syrup.Whole Grains:Oats, whole-wheat bread, barley and quinoa are great options.Nuts and Seeds:Choose plain, raw, roasted or salted nuts but skip most other flavors (like honey) as they contain added sugars. When choosing peanut butter, choose brands with just two ingredients: peanuts and salt.Healthy Fats:Fatty fish, like salmon, as well as olive oil, canola and avocado, are great healthy fat options.Legumes:Beans and lentils are high in fiber and protein, plus the canned options are convenient pantry staples.Lean Proteins:When choosing proteins, opt for more chicken, turkey, fish, low-fat Greek yogurt and legumes.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.MakeVegan Superfood Grain Bowlsto have for lunch on Days 2 through 5.PrepareCitrus Vinaigretteto have with dinner throughout the week.Day 1Breakfast (490 calories)1 cup low-fat plain Greek yogurt (179 calories)1/4 cup raspberries (19 calories)3 Tbsp. chopped walnuts (292 calories)A.M. Snack (77 calories)1 medium orangeLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (350 calories)1 large apple (148 calories)2 Tbsp. natural peanut butter (202 calories)Dinner (422 calories)1 servingSheet-Pan Roasted Salmon & VegetablesMeal-Prep Tip:Gather ingredients for tomorrow’s dinner,Slow-Cooker Vegetable Minestrone Soup, so it’s ready to start cooking on Low tomorrow morning for 6 to 8 hours.Daily Totals:1,699 calories, 84 g protein, 142 g carbohydrates, 34 g fiber, 94 g fat, 1,141 mg sodiumTo Make It 2,000 Calories:Increase to 1 1/2 cups yogurt at breakfast and add 1/3 cup unsalted dry-roasted almonds to A.M. snack.Day 2Ali RedmondBreakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (214 calories)1/4 cup unsalted dry-roasted almondsLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (37 calories)1 medium bell pepper, slicedDinner (485 calories)1 servingSlow-Cooker Vegetable Minestrone Soup(222 calories)2 cups mixed greens (12 calories)1/2 avocado, sliced (120 calories)1 servingCitrus Vinaigrette(131 calories)Meal-Prep Tip:Reserve leftoverSlow-Cooker Vegetable Minestrone Soupto have for dinner tomorrow night.Daily Totals:1,441 calories, 55 g protein, 154 g carbohydrates, 42 g fiber, 76 g fat, 1,135 mg sodiumTo Make It 2,000 Calories:Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, add 1/4 cup hummus to P.M. snack and increase to 1 whole avocado at dinner.Day 3Breakfast (491 calories)1 cup low-fat plain Greek yogurt (179 calories)1/4 cup raspberries (20 calories)3 Tbsp. chopped walnuts (292 calories)A.M. Snack (214 calories)1/4 cup unsalted dry-roasted almondsLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (77 calories)1 medium orangeDinner (485 calories)1 servingSlow-Cooker Vegetable Minestrone Soup(222 calories)2 cups mixed greens (12 calories)1/2 avocado, sliced (120 calories)1 servingCitrus Vinaigrette(131 calories)Daily Totals:1,648 calories, 70 g protein, 150 g carbohydrates, 45 g fiber, 87 g fat, 1,003 mg sodiumTo Make It 2,000 Calories:Increase to 4 tablespoons chopped walnuts at breakfast and 1/3 cup almonds at A.M. snack, add 1/3 cup dried walnut halves to P.M. snack and increase to 1 whole avocado at dinner.Day 4Ali RedmondBreakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (183 calories)1 medium bell pepper, sliced1/4 cup hummusLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (214 calories)1/4 cup unsalted dry-roasted almondsDinner (493 calories)1 servingHummus-Crusted Chicken1 servingBalsamic & Parmesan Roasted BroccoliDaily Totals:1,595 calories, 92 g protein, 130 g carbohydrates, 34 g fiber, 86 g fat, 1,438 mg sodiumTo Make It 2,000 Calories:Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, increase to 1/3 cup almonds and add 1 clementine to P.M. snack, and add 1/2 cup cooked quinoa to dinner.Day 5Breakfast (491 calories)1 cup low-fat plain Greek yogurt1/4 cup raspberries3 Tbsp. chopped walnutsA.M. Snack (324 calories)1 medium apple2 Tbsp. natural peanut butterLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (77 calories)1 medium orangeDinner (414 calories)1 servingChicken & Kale Soup2 cups mixed greens1 servingCitrus VinaigretteMeal-Prep Tip:Reserve two servings ofChicken & Kale Soupto have for lunch on Days 6 and 7.Daily Totals:1,687 calories, 84 g protein, 162 g carbohydrates, 36 g fiber, 89 g fat, 1,139 mg sodiumTo Make It 2,000 Calories:Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1/2 avocado to dinner.Day 6Ali RedmondBreakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (324 calories)1 medium apple (122 calories)2 Tbsp. natural peanut butter (202 calories)Lunch (393 calories)1 servingChicken & Kale Soup(271 calories)1 medium banana (122 calories)P.M. Snack (152 calories)1/3 cup cucumber, sliced (6 calories)1/4 cup hummus (146 calories)Dinner (399 calories)1 servingSheet-Pan Balsamic-Parmesan Roasted Chickpeas & VegetablesDaily Totals:1,592 calories, 67 g protein, 185 g carbohydrates, 32 g fiber, 68 g fat, 1,581 mg sodiumTo Make It 2,000 Calories:Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, add 1 orange to P.M. snack and add 1/2 servingGuacamole Chopped Saladto dinner.Day 7Breakfast (324 calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (214 calories)1/4 cup unsalted dry-roasted almondsLunch (393 calories)1 servingChicken & Kale Soup1 medium bananaP.M. Snack (183 calories)1 medium bell pepper1/4 cup hummusDinner (466 calories)1 servingGreek Salad with Edamame1 medium appleDaily Totals:1,580 calories, 73 g protein, 177 g carbohydrates, 36 g fiber, 69 g fat, 1,506 mg sodiumTo Make It 2,000 Calories:Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.

The term “clean eating” perhaps implies that other foods are “dirty,” but in reality, that’s not the case. To us, “clean eating” means filling your plate with nutritious whole foods like whole grains, fruits and vegetables, lean proteins, healthy fats and legumes—all of which deliver important nutrients, likefiber—while keeping things like added sugars, sodium and saturated fats to a minimum, nutrients that can harm our health when we eat too much.

The goal is to help you feel your best, and sometimes you need a kick to get started. If you’re new to cooking or just feeling swamped right now, this easy-to-follow meal plan is for you. We focus on simple recipes with short ingredient lists, incorporate plenty ofpantry staplesand repeat meals throughout the week to streamline your time in the kitchen.

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.

Why This Meal Plan Is Great for You

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

This1,500-calorie meal planhas modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Frequently Asked Questions

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

What Is a Clean-Eating Meal Plan?

A clean-eating meal plan includes tons of fresh fruits and veggies, high-fiber whole grains and legumes, healthy fats and lean proteins (like fish and chicken). It skips added sugars and minimizes sodium and saturated fats that can damage our hearts when we eat too much of them. While we are certainly not against sweets, the average American consumes way more added sugar than the recommended upper limit of 6 teaspoons a day for women and 9 for men.Often, a lot of the added sugar we consume comes from non-dessert foods, like cereals and bars. While we left these foods out of this plan, you can certainly add them back in where you see fit.

This plan will leave you feeling satisfied because it includes plenty of nutrients that keep us full, like fiber (from fruits, vegetables and legumes), lean proteins (from Greek yogurt, fish and chicken) and healthy fats (from nuts and avocado). Regular meals and snacks from nutritious sources, plenty of water to help you stay hydrated and moderate exercise throughout the week means more lasting energy.

7 Clean-Eating Tips

What to Eat on a Clean-Eating Diet

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 (490 calories)

A.M. Snack (77 calories)

Lunch (360 calories)

P.M. Snack (350 calories)

Dinner (422 calories)

Meal-Prep Tip:Gather ingredients for tomorrow’s dinner,Slow-Cooker Vegetable Minestrone Soup, so it’s ready to start cooking on Low tomorrow morning for 6 to 8 hours.

Daily Totals:1,699 calories, 84 g protein, 142 g carbohydrates, 34 g fiber, 94 g fat, 1,141 mg sodium

To Make It 2,000 Calories:Increase to 1 1/2 cups yogurt at breakfast and add 1/3 cup unsalted dry-roasted almonds to A.M. snack.

Ali Redmond

Recipes from Clean-Eating Meal Plan for Beginners

Breakfast (324 calories)

A.M. Snack (214 calories)

Lunch (381 calories)

P.M. Snack (37 calories)

Dinner (485 calories)

Meal-Prep Tip:Reserve leftoverSlow-Cooker Vegetable Minestrone Soupto have for dinner tomorrow night.

Daily Totals:1,441 calories, 55 g protein, 154 g carbohydrates, 42 g fiber, 76 g fat, 1,135 mg sodium

To Make It 2,000 Calories:Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, add 1/4 cup hummus to P.M. snack and increase to 1 whole avocado at dinner.

Breakfast (491 calories)

P.M. Snack (77 calories)

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

To Make It 2,000 Calories:Increase to 4 tablespoons chopped walnuts at breakfast and 1/3 cup almonds at A.M. snack, add 1/3 cup dried walnut halves to P.M. snack and increase to 1 whole avocado at dinner.

Recipes from Clean-Eating Meal Plan for Beginners

A.M. Snack (183 calories)

P.M. Snack (214 calories)

Dinner (493 calories)

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

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

A.M. Snack (324 calories)

Dinner (414 calories)

Meal-Prep Tip:Reserve two servings ofChicken & Kale Soupto have for lunch on Days 6 and 7.

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

To Make It 2,000 Calories:Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1/2 avocado to dinner.

Recipes from Clean-Eating Meal Plan for Beginners

Lunch (393 calories)

P.M. Snack (152 calories)

Dinner (399 calories)

Daily Totals:1,592 calories, 67 g protein, 185 g carbohydrates, 32 g fiber, 68 g fat, 1,581 mg sodium

To Make It 2,000 Calories:Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, add 1 orange to P.M. snack and add 1/2 servingGuacamole Chopped Saladto dinner.

P.M. Snack (183 calories)

Dinner (466 calories)

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

To Make It 2,000 Calories:Add 1 slice of whole-wheat toast with 1 tablespoon natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!

SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Heart Association.Added Sugars

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Heart Association.Added Sugars

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Heart Association.Added Sugars

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

American Heart Association.Added Sugars