Clean-Eating Meal Plan for Winter

CloseIn this simple clean-eating meal plan for winter, you’ll find a bounty of seasonal winter produce that will help you eat healthy during the chilly winter months. From Brussels sprouts to cauliflower and butternut squash, the whole foods used in this week’s delicious recipes will hit the spot. Cozy up to a bowl of theTuscan White Bean Soupand warmingSquash & Red Lentil Curry, or sink your teeth into these deliciousGrilled Cauliflower Steaks with Almond Pesto & Butter Beans.7 Tips for Clean EatingHere at EatingWell, we take a sensible and evidence-based approach to clean eating. Simply eat more of the food that does your body good and less of the food that can be harmful to your health. This plan shows you how to eat more nutrient-dense foods (like whole grains, fruits, vegetables, lean protein, lentils, beans and healthy fats like nuts and seeds) and less of the nutrient-lacking food (like processed foods and those with excess added sugar and hydrogenated fats as well as alcohol and refined carbohydrates). Your 7-day clean-eating meal plan will warm you from the inside out as you enjoy fiber-rich and antioxidant-richeasy clean-eating recipesto keep you full and satisfied and your immune system humming throughout the winter months.Each day of this clean-eating meal plan for winter clocks in at 1,200 calories, but modifications have been included for 1,500-calorie days and 2,000-calorie days, depending onyour needs.Looking for a clean-eating meal plan for a different season?See our clean-eating plans forspring,summerandfall.Clean-Eating Food List for WinterThese are the foods to eat more of this winter, which we were sure to include in this healthy meal plan.Brown riceBrussels sproutsKaleTahiniChickpeasGarlicCauliflowerButter beansRed potatoesRed onionSpinachGreat northern beansCarrotsGingerButternut squashLentilsWhole-wheat pastaPomegranateWalnutsPearsClementinesSalmonChickenWarming spices, like smoked paprika, curry powder and cuminSee More:Cleaning-Eating Foods List7-Day Clean-Eating Meal Plan for Winter: 1,200 CaloriesA full week of easy-to-make meals, plus prep-ahead notes for making the busy weekdays less stressful.How to Meal- Prep Your Week of Meals:Make theMango-Date Energy Bitesto have for snacks throughout the week. Store in the fridge for 3 days or freeze for up to 3 months.Prepare theBrussels Sprouts Salad with Crunchy Chickpeasto have for lunch on Days 2 through 5.Prepare theMuffin-Tin Quiches with Smoked Cheddar & Potatoto have for breakfast on Days 2, 4 and 6. Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.Day 1Breakfast (262 calories)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (95 calories)1 medium appleLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (73 calories)1Mango-Date Energy BiteDinner (427 calories)1 servingGrilled Cauliflower Steaks with Almond Pesto & Butter BeansDaily Totals:1,182 calories, 38 g protein, 152 g carbs, 37 g fiber, 54 g fat, 1,394 mg sodiumTo make it 1,500 calories:Add 1 medium pear to breakfast, add 8 walnut halves to A.M. snack, and increase P.M. snack to 2Mango-Date Energy Bites.To make it 2,000 calories:Add 1 medium pear and 1 tablespoon peanut butter to breakfast, add 16 walnut halves to A.M. snack, increase P.M. snack to 2Mango-Date Energy Bites, add 1 whole-wheat dinner roll to dinner, and add 1 cup low-fat plain Greek yogurt and 1 clementine as an evening snack.Day 2Breakfast (272 calories)1 servingMuffin-Tin Quiches with Smoked Cheddar & Potato1 clementineA.M. Snack (73 calories)1Mango-Date Energy BiteLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (166 calories)1 cup low-fat plain Greek yogurtDinner (344 calories)1 servingTuscan White Bean Soup1 whole-wheat dinner rollDaily Totals:1,192 calories, 67 g protein, 129 g carbs, 40 g fiber, 48 g fat, 1,496 mg sodiumTo make it 1,500 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potatoand add 1 clementine to P.M. snack.To make it 2,000 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potato, add 1 clementine and 6 walnut halves to P.M. snack, and increase dinner to 2 servingsTuscan White Bean Soup.Day 3Breakfast (262 calories)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (101 calories)1 medium pearLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (73 calories)1Mango-Date Energy BiteDinner (439 calories)1 servingSquash & Red Lentil Curry1 servingEasy Brown RiceDaily Totals:1,212 calories, 39 g protein, 179 g carbs, 43 g fiber, 46 g fat, 1, 428 mg sodiumTo make it 1,500 calories:Add 1 cup plain low-fat Greek yogurt to A.M. snack, increase P.M. snack to 2Mango-Date Energy Bites, and add 2 clementines as an evening snack.To make it 2,000 calories:Add 1 cup plain low-fat Greek yogurt to A.M. snack, increase P.M. snack to 2Mango-Date Energy Bites, add 1 medium apple to P.M. snack, increase dinner to 2 servingsSquash & Red Lentil Curry, and add 3 clementines as an evening snack.Day 4Breakfast (272 calories)1 servingMuffin-Tin Quiches with Smoked Cheddar & Potato1 clementineA.M. Snack (95 calories)1 medium appleLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (147 calories)2Mango-Date Energy BitesDinner (371 calories)1 servingRoasted Butternut Squash Salad with Burrata1 whole-wheat dinner rollDaily Totals:1,222 calories, 40 g protein, 134 g carbs, 27 g fiber, 67 g fat, 1,471 mg sodiumMeal-Prep Tip:PrepareSlow-Cooker Chicken & Orzo with Tomatoes & Olivesin the evening on Day 4 and refrigerate to enjoy for dinner on Day 5 and for lunch on Day 6.To make it 1,500 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potatoand add 1 clementine to P.M. snack.To make it 2,000 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potato, add 1 cup plain low-fat Greek yogurt to A.M. snack, add 3 clementines to P.M. snack, and increase dinner to include 2 whole-wheat dinner rolls.Day 5Breakfast (262 calories)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (101 calories)1 medium pearLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (166 calories)1 cup low-fat plain Greek yogurtDinner (353 calories)1 servingSlow-Cooker Chicken & Orzo with Tomatoes & Olives1 whole-wheat dinner rollDaily Totals:1,218 calories, 76 g protein, 151 g carbs, 37 g fiber, 40 g fat, 1,311 mg sodiumMeal-Prep Tip:Refrigerate 1 serving of theSlow-Cooker Chicken & Orzo with Tomatoes & Olivesto have for lunch on Day 6.To make it 1,500 calories:Add 1 tablespoon peanut butter to breakfast, add 1 medium apple to lunch and add 8 walnut halves and 1 medium apple to P.M. snack.To make it 2,000 calories:Add 1 tablespoon peanut butter to breakfast, TK lunch add 2 clementines to lunch, add 16 walnut halves and 1 medium apple to P.M. snack and increase dinner to 2 servingsSlow-Cooker Chicken & Orzo with Tomatoes & Olives.Day 6Breakfast (273 calories)1 servingMuffin-Tin Quiches with Smoked Cheddar & Potato1 clementineA.M. Snack (147 calories)2Mango-Date Energy BitesLunch (278 calories)1 servingSlow-Cooker Chicken & Orzo with Tomatoes & OlivesP.M. Snack (64 calories)1 cup raspberriesDinner (447 calories)1 servingRoasted Salmon with Smoky Chickpeas & GreensDaily Totals:1,208 calories, 84 g protein, 109 g carbs, 25 g fiber, 50 g fat, 1,557 mg sodiumTo make it 1,500 calories:Increase A.M. snack to 2 servingsMango-Date Energy Bites, increase lunch to 2 servingsSlow-Cooker Chicken & Orzo with Tomatoes & Olivesand add 1 cup plain low-fat Greek yogurt and 2 clementines to P.M. snack.To make it 2,000 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potato, increase A.M. snack to 3 servingsMango-Date Energy Bites, add 1 whole-wheat dinner roll and 1 small apple to lunch, and add 16 walnut halves, 1 cup plain low-fat Greek yogurt and 2 clementines to P.M. snack.Day 7https://www.eatingwell.com/gallery/13706/the-best-30-day-meal-plan-for-fall/attachment/2004478/.Meal-Prep Tip:Prepare theSlow-Cooker Curried Butternut Squash Soupin the morning of Day 7 to have for dinner.Breakfast (262 calories)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (70 calories)2 clementinesLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (147 calories)2Mango-Date Energy BitesDinner (380 calories)2 servingsSlow-Cooker Curried Butternut Squash Soup1 whole-wheat dinner rollDaily Totals:1,183 calories, 33 g protein, 163 g carbs, 33 g fiber, 54 g fat, 1,760 mg sodiumTo make it 1,500 calories:Add 1 tablespoon peanut butter and 1 small apple to breakfast, increase A.M. snack to 2 clementines plus 8 walnut halves, and add 1 teaspoon butter to the whole-wheat dinner roll at dinner.To make it 2,000 calories:Increase breakfast to 2 servingsPeanut Butter & Chia Berry Jam English Muffinand add 1 medium apple to breakfast, increase A.M. snack to 2 clementines plus 10 walnut halves, and add 1 cup plain low-fat Greek yogurt and 8 walnut halves to P.M. snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

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In this simple clean-eating meal plan for winter, you’ll find a bounty of seasonal winter produce that will help you eat healthy during the chilly winter months. From Brussels sprouts to cauliflower and butternut squash, the whole foods used in this week’s delicious recipes will hit the spot. Cozy up to a bowl of theTuscan White Bean Soupand warmingSquash & Red Lentil Curry, or sink your teeth into these deliciousGrilled Cauliflower Steaks with Almond Pesto & Butter Beans.7 Tips for Clean EatingHere at EatingWell, we take a sensible and evidence-based approach to clean eating. Simply eat more of the food that does your body good and less of the food that can be harmful to your health. This plan shows you how to eat more nutrient-dense foods (like whole grains, fruits, vegetables, lean protein, lentils, beans and healthy fats like nuts and seeds) and less of the nutrient-lacking food (like processed foods and those with excess added sugar and hydrogenated fats as well as alcohol and refined carbohydrates). Your 7-day clean-eating meal plan will warm you from the inside out as you enjoy fiber-rich and antioxidant-richeasy clean-eating recipesto keep you full and satisfied and your immune system humming throughout the winter months.Each day of this clean-eating meal plan for winter clocks in at 1,200 calories, but modifications have been included for 1,500-calorie days and 2,000-calorie days, depending onyour needs.Looking for a clean-eating meal plan for a different season?See our clean-eating plans forspring,summerandfall.Clean-Eating Food List for WinterThese are the foods to eat more of this winter, which we were sure to include in this healthy meal plan.Brown riceBrussels sproutsKaleTahiniChickpeasGarlicCauliflowerButter beansRed potatoesRed onionSpinachGreat northern beansCarrotsGingerButternut squashLentilsWhole-wheat pastaPomegranateWalnutsPearsClementinesSalmonChickenWarming spices, like smoked paprika, curry powder and cuminSee More:Cleaning-Eating Foods List7-Day Clean-Eating Meal Plan for Winter: 1,200 CaloriesA full week of easy-to-make meals, plus prep-ahead notes for making the busy weekdays less stressful.How to Meal- Prep Your Week of Meals:Make theMango-Date Energy Bitesto have for snacks throughout the week. Store in the fridge for 3 days or freeze for up to 3 months.Prepare theBrussels Sprouts Salad with Crunchy Chickpeasto have for lunch on Days 2 through 5.Prepare theMuffin-Tin Quiches with Smoked Cheddar & Potatoto have for breakfast on Days 2, 4 and 6. Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.Day 1Breakfast (262 calories)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (95 calories)1 medium appleLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (73 calories)1Mango-Date Energy BiteDinner (427 calories)1 servingGrilled Cauliflower Steaks with Almond Pesto & Butter BeansDaily Totals:1,182 calories, 38 g protein, 152 g carbs, 37 g fiber, 54 g fat, 1,394 mg sodiumTo make it 1,500 calories:Add 1 medium pear to breakfast, add 8 walnut halves to A.M. snack, and increase P.M. snack to 2Mango-Date Energy Bites.To make it 2,000 calories:Add 1 medium pear and 1 tablespoon peanut butter to breakfast, add 16 walnut halves to A.M. snack, increase P.M. snack to 2Mango-Date Energy Bites, add 1 whole-wheat dinner roll to dinner, and add 1 cup low-fat plain Greek yogurt and 1 clementine as an evening snack.Day 2Breakfast (272 calories)1 servingMuffin-Tin Quiches with Smoked Cheddar & Potato1 clementineA.M. Snack (73 calories)1Mango-Date Energy BiteLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (166 calories)1 cup low-fat plain Greek yogurtDinner (344 calories)1 servingTuscan White Bean Soup1 whole-wheat dinner rollDaily Totals:1,192 calories, 67 g protein, 129 g carbs, 40 g fiber, 48 g fat, 1,496 mg sodiumTo make it 1,500 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potatoand add 1 clementine to P.M. snack.To make it 2,000 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potato, add 1 clementine and 6 walnut halves to P.M. snack, and increase dinner to 2 servingsTuscan White Bean Soup.Day 3Breakfast (262 calories)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (101 calories)1 medium pearLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (73 calories)1Mango-Date Energy BiteDinner (439 calories)1 servingSquash & Red Lentil Curry1 servingEasy Brown RiceDaily Totals:1,212 calories, 39 g protein, 179 g carbs, 43 g fiber, 46 g fat, 1, 428 mg sodiumTo make it 1,500 calories:Add 1 cup plain low-fat Greek yogurt to A.M. snack, increase P.M. snack to 2Mango-Date Energy Bites, and add 2 clementines as an evening snack.To make it 2,000 calories:Add 1 cup plain low-fat Greek yogurt to A.M. snack, increase P.M. snack to 2Mango-Date Energy Bites, add 1 medium apple to P.M. snack, increase dinner to 2 servingsSquash & Red Lentil Curry, and add 3 clementines as an evening snack.Day 4Breakfast (272 calories)1 servingMuffin-Tin Quiches with Smoked Cheddar & Potato1 clementineA.M. Snack (95 calories)1 medium appleLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (147 calories)2Mango-Date Energy BitesDinner (371 calories)1 servingRoasted Butternut Squash Salad with Burrata1 whole-wheat dinner rollDaily Totals:1,222 calories, 40 g protein, 134 g carbs, 27 g fiber, 67 g fat, 1,471 mg sodiumMeal-Prep Tip:PrepareSlow-Cooker Chicken & Orzo with Tomatoes & Olivesin the evening on Day 4 and refrigerate to enjoy for dinner on Day 5 and for lunch on Day 6.To make it 1,500 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potatoand add 1 clementine to P.M. snack.To make it 2,000 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potato, add 1 cup plain low-fat Greek yogurt to A.M. snack, add 3 clementines to P.M. snack, and increase dinner to include 2 whole-wheat dinner rolls.Day 5Breakfast (262 calories)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (101 calories)1 medium pearLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (166 calories)1 cup low-fat plain Greek yogurtDinner (353 calories)1 servingSlow-Cooker Chicken & Orzo with Tomatoes & Olives1 whole-wheat dinner rollDaily Totals:1,218 calories, 76 g protein, 151 g carbs, 37 g fiber, 40 g fat, 1,311 mg sodiumMeal-Prep Tip:Refrigerate 1 serving of theSlow-Cooker Chicken & Orzo with Tomatoes & Olivesto have for lunch on Day 6.To make it 1,500 calories:Add 1 tablespoon peanut butter to breakfast, add 1 medium apple to lunch and add 8 walnut halves and 1 medium apple to P.M. snack.To make it 2,000 calories:Add 1 tablespoon peanut butter to breakfast, TK lunch add 2 clementines to lunch, add 16 walnut halves and 1 medium apple to P.M. snack and increase dinner to 2 servingsSlow-Cooker Chicken & Orzo with Tomatoes & Olives.Day 6Breakfast (273 calories)1 servingMuffin-Tin Quiches with Smoked Cheddar & Potato1 clementineA.M. Snack (147 calories)2Mango-Date Energy BitesLunch (278 calories)1 servingSlow-Cooker Chicken & Orzo with Tomatoes & OlivesP.M. Snack (64 calories)1 cup raspberriesDinner (447 calories)1 servingRoasted Salmon with Smoky Chickpeas & GreensDaily Totals:1,208 calories, 84 g protein, 109 g carbs, 25 g fiber, 50 g fat, 1,557 mg sodiumTo make it 1,500 calories:Increase A.M. snack to 2 servingsMango-Date Energy Bites, increase lunch to 2 servingsSlow-Cooker Chicken & Orzo with Tomatoes & Olivesand add 1 cup plain low-fat Greek yogurt and 2 clementines to P.M. snack.To make it 2,000 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potato, increase A.M. snack to 3 servingsMango-Date Energy Bites, add 1 whole-wheat dinner roll and 1 small apple to lunch, and add 16 walnut halves, 1 cup plain low-fat Greek yogurt and 2 clementines to P.M. snack.Day 7https://www.eatingwell.com/gallery/13706/the-best-30-day-meal-plan-for-fall/attachment/2004478/.Meal-Prep Tip:Prepare theSlow-Cooker Curried Butternut Squash Soupin the morning of Day 7 to have for dinner.Breakfast (262 calories)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (70 calories)2 clementinesLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (147 calories)2Mango-Date Energy BitesDinner (380 calories)2 servingsSlow-Cooker Curried Butternut Squash Soup1 whole-wheat dinner rollDaily Totals:1,183 calories, 33 g protein, 163 g carbs, 33 g fiber, 54 g fat, 1,760 mg sodiumTo make it 1,500 calories:Add 1 tablespoon peanut butter and 1 small apple to breakfast, increase A.M. snack to 2 clementines plus 8 walnut halves, and add 1 teaspoon butter to the whole-wheat dinner roll at dinner.To make it 2,000 calories:Increase breakfast to 2 servingsPeanut Butter & Chia Berry Jam English Muffinand add 1 medium apple to breakfast, increase A.M. snack to 2 clementines plus 10 walnut halves, and add 1 cup plain low-fat Greek yogurt and 8 walnut halves to P.M. snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

In this simple clean-eating meal plan for winter, you’ll find a bounty of seasonal winter produce that will help you eat healthy during the chilly winter months. From Brussels sprouts to cauliflower and butternut squash, the whole foods used in this week’s delicious recipes will hit the spot. Cozy up to a bowl of theTuscan White Bean Soupand warmingSquash & Red Lentil Curry, or sink your teeth into these deliciousGrilled Cauliflower Steaks with Almond Pesto & Butter Beans.7 Tips for Clean EatingHere at EatingWell, we take a sensible and evidence-based approach to clean eating. Simply eat more of the food that does your body good and less of the food that can be harmful to your health. This plan shows you how to eat more nutrient-dense foods (like whole grains, fruits, vegetables, lean protein, lentils, beans and healthy fats like nuts and seeds) and less of the nutrient-lacking food (like processed foods and those with excess added sugar and hydrogenated fats as well as alcohol and refined carbohydrates). Your 7-day clean-eating meal plan will warm you from the inside out as you enjoy fiber-rich and antioxidant-richeasy clean-eating recipesto keep you full and satisfied and your immune system humming throughout the winter months.Each day of this clean-eating meal plan for winter clocks in at 1,200 calories, but modifications have been included for 1,500-calorie days and 2,000-calorie days, depending onyour needs.Looking for a clean-eating meal plan for a different season?See our clean-eating plans forspring,summerandfall.Clean-Eating Food List for WinterThese are the foods to eat more of this winter, which we were sure to include in this healthy meal plan.Brown riceBrussels sproutsKaleTahiniChickpeasGarlicCauliflowerButter beansRed potatoesRed onionSpinachGreat northern beansCarrotsGingerButternut squashLentilsWhole-wheat pastaPomegranateWalnutsPearsClementinesSalmonChickenWarming spices, like smoked paprika, curry powder and cuminSee More:Cleaning-Eating Foods List7-Day Clean-Eating Meal Plan for Winter: 1,200 CaloriesA full week of easy-to-make meals, plus prep-ahead notes for making the busy weekdays less stressful.How to Meal- Prep Your Week of Meals:Make theMango-Date Energy Bitesto have for snacks throughout the week. Store in the fridge for 3 days or freeze for up to 3 months.Prepare theBrussels Sprouts Salad with Crunchy Chickpeasto have for lunch on Days 2 through 5.Prepare theMuffin-Tin Quiches with Smoked Cheddar & Potatoto have for breakfast on Days 2, 4 and 6. Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.Day 1Breakfast (262 calories)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (95 calories)1 medium appleLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (73 calories)1Mango-Date Energy BiteDinner (427 calories)1 servingGrilled Cauliflower Steaks with Almond Pesto & Butter BeansDaily Totals:1,182 calories, 38 g protein, 152 g carbs, 37 g fiber, 54 g fat, 1,394 mg sodiumTo make it 1,500 calories:Add 1 medium pear to breakfast, add 8 walnut halves to A.M. snack, and increase P.M. snack to 2Mango-Date Energy Bites.To make it 2,000 calories:Add 1 medium pear and 1 tablespoon peanut butter to breakfast, add 16 walnut halves to A.M. snack, increase P.M. snack to 2Mango-Date Energy Bites, add 1 whole-wheat dinner roll to dinner, and add 1 cup low-fat plain Greek yogurt and 1 clementine as an evening snack.Day 2Breakfast (272 calories)1 servingMuffin-Tin Quiches with Smoked Cheddar & Potato1 clementineA.M. Snack (73 calories)1Mango-Date Energy BiteLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (166 calories)1 cup low-fat plain Greek yogurtDinner (344 calories)1 servingTuscan White Bean Soup1 whole-wheat dinner rollDaily Totals:1,192 calories, 67 g protein, 129 g carbs, 40 g fiber, 48 g fat, 1,496 mg sodiumTo make it 1,500 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potatoand add 1 clementine to P.M. snack.To make it 2,000 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potato, add 1 clementine and 6 walnut halves to P.M. snack, and increase dinner to 2 servingsTuscan White Bean Soup.Day 3Breakfast (262 calories)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (101 calories)1 medium pearLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (73 calories)1Mango-Date Energy BiteDinner (439 calories)1 servingSquash & Red Lentil Curry1 servingEasy Brown RiceDaily Totals:1,212 calories, 39 g protein, 179 g carbs, 43 g fiber, 46 g fat, 1, 428 mg sodiumTo make it 1,500 calories:Add 1 cup plain low-fat Greek yogurt to A.M. snack, increase P.M. snack to 2Mango-Date Energy Bites, and add 2 clementines as an evening snack.To make it 2,000 calories:Add 1 cup plain low-fat Greek yogurt to A.M. snack, increase P.M. snack to 2Mango-Date Energy Bites, add 1 medium apple to P.M. snack, increase dinner to 2 servingsSquash & Red Lentil Curry, and add 3 clementines as an evening snack.Day 4Breakfast (272 calories)1 servingMuffin-Tin Quiches with Smoked Cheddar & Potato1 clementineA.M. Snack (95 calories)1 medium appleLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (147 calories)2Mango-Date Energy BitesDinner (371 calories)1 servingRoasted Butternut Squash Salad with Burrata1 whole-wheat dinner rollDaily Totals:1,222 calories, 40 g protein, 134 g carbs, 27 g fiber, 67 g fat, 1,471 mg sodiumMeal-Prep Tip:PrepareSlow-Cooker Chicken & Orzo with Tomatoes & Olivesin the evening on Day 4 and refrigerate to enjoy for dinner on Day 5 and for lunch on Day 6.To make it 1,500 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potatoand add 1 clementine to P.M. snack.To make it 2,000 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potato, add 1 cup plain low-fat Greek yogurt to A.M. snack, add 3 clementines to P.M. snack, and increase dinner to include 2 whole-wheat dinner rolls.Day 5Breakfast (262 calories)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (101 calories)1 medium pearLunch (337 calories)1 servingBrussels Sprouts Salad with Crunchy ChickpeasP.M. Snack (166 calories)1 cup low-fat plain Greek yogurtDinner (353 calories)1 servingSlow-Cooker Chicken & Orzo with Tomatoes & Olives1 whole-wheat dinner rollDaily Totals:1,218 calories, 76 g protein, 151 g carbs, 37 g fiber, 40 g fat, 1,311 mg sodiumMeal-Prep Tip:Refrigerate 1 serving of theSlow-Cooker Chicken & Orzo with Tomatoes & Olivesto have for lunch on Day 6.To make it 1,500 calories:Add 1 tablespoon peanut butter to breakfast, add 1 medium apple to lunch and add 8 walnut halves and 1 medium apple to P.M. snack.To make it 2,000 calories:Add 1 tablespoon peanut butter to breakfast, TK lunch add 2 clementines to lunch, add 16 walnut halves and 1 medium apple to P.M. snack and increase dinner to 2 servingsSlow-Cooker Chicken & Orzo with Tomatoes & Olives.Day 6Breakfast (273 calories)1 servingMuffin-Tin Quiches with Smoked Cheddar & Potato1 clementineA.M. Snack (147 calories)2Mango-Date Energy BitesLunch (278 calories)1 servingSlow-Cooker Chicken & Orzo with Tomatoes & OlivesP.M. Snack (64 calories)1 cup raspberriesDinner (447 calories)1 servingRoasted Salmon with Smoky Chickpeas & GreensDaily Totals:1,208 calories, 84 g protein, 109 g carbs, 25 g fiber, 50 g fat, 1,557 mg sodiumTo make it 1,500 calories:Increase A.M. snack to 2 servingsMango-Date Energy Bites, increase lunch to 2 servingsSlow-Cooker Chicken & Orzo with Tomatoes & Olivesand add 1 cup plain low-fat Greek yogurt and 2 clementines to P.M. snack.To make it 2,000 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potato, increase A.M. snack to 3 servingsMango-Date Energy Bites, add 1 whole-wheat dinner roll and 1 small apple to lunch, and add 16 walnut halves, 1 cup plain low-fat Greek yogurt and 2 clementines to P.M. snack.Day 7https://www.eatingwell.com/gallery/13706/the-best-30-day-meal-plan-for-fall/attachment/2004478/.Meal-Prep Tip:Prepare theSlow-Cooker Curried Butternut Squash Soupin the morning of Day 7 to have for dinner.Breakfast (262 calories)1 servingPeanut Butter & Chia Berry Jam English MuffinA.M. Snack (70 calories)2 clementinesLunch (325 calories)1 servingVeggie & Hummus SandwichP.M. Snack (147 calories)2Mango-Date Energy BitesDinner (380 calories)2 servingsSlow-Cooker Curried Butternut Squash Soup1 whole-wheat dinner rollDaily Totals:1,183 calories, 33 g protein, 163 g carbs, 33 g fiber, 54 g fat, 1,760 mg sodiumTo make it 1,500 calories:Add 1 tablespoon peanut butter and 1 small apple to breakfast, increase A.M. snack to 2 clementines plus 8 walnut halves, and add 1 teaspoon butter to the whole-wheat dinner roll at dinner.To make it 2,000 calories:Increase breakfast to 2 servingsPeanut Butter & Chia Berry Jam English Muffinand add 1 medium apple to breakfast, increase A.M. snack to 2 clementines plus 10 walnut halves, and add 1 cup plain low-fat Greek yogurt and 8 walnut halves to P.M. snack.

In this simple clean-eating meal plan for winter, you’ll find a bounty of seasonal winter produce that will help you eat healthy during the chilly winter months. From Brussels sprouts to cauliflower and butternut squash, the whole foods used in this week’s delicious recipes will hit the spot. Cozy up to a bowl of theTuscan White Bean Soupand warmingSquash & Red Lentil Curry, or sink your teeth into these deliciousGrilled Cauliflower Steaks with Almond Pesto & Butter Beans.

7 Tips for Clean Eating

Here at EatingWell, we take a sensible and evidence-based approach to clean eating. Simply eat more of the food that does your body good and less of the food that can be harmful to your health. This plan shows you how to eat more nutrient-dense foods (like whole grains, fruits, vegetables, lean protein, lentils, beans and healthy fats like nuts and seeds) and less of the nutrient-lacking food (like processed foods and those with excess added sugar and hydrogenated fats as well as alcohol and refined carbohydrates). Your 7-day clean-eating meal plan will warm you from the inside out as you enjoy fiber-rich and antioxidant-richeasy clean-eating recipesto keep you full and satisfied and your immune system humming throughout the winter months.

Each day of this clean-eating meal plan for winter clocks in at 1,200 calories, but modifications have been included for 1,500-calorie days and 2,000-calorie days, depending onyour needs.Looking for a clean-eating meal plan for a different season?See our clean-eating plans forspring,summerandfall.

Clean-Eating Food List for Winter

These are the foods to eat more of this winter, which we were sure to include in this healthy meal plan.

See More:Cleaning-Eating Foods List

7-Day Clean-Eating Meal Plan for Winter: 1,200 Calories

A full week of easy-to-make meals, plus prep-ahead notes for making the busy weekdays less stressful.

How to Meal- Prep Your Week of Meals:

Day 1

Breakfast (262 calories)

A.M. Snack (95 calories)

Lunch (325 calories)

P.M. Snack (73 calories)

Dinner (427 calories)

Daily Totals:1,182 calories, 38 g protein, 152 g carbs, 37 g fiber, 54 g fat, 1,394 mg sodium

To make it 1,500 calories:Add 1 medium pear to breakfast, add 8 walnut halves to A.M. snack, and increase P.M. snack to 2Mango-Date Energy Bites.

To make it 2,000 calories:Add 1 medium pear and 1 tablespoon peanut butter to breakfast, add 16 walnut halves to A.M. snack, increase P.M. snack to 2Mango-Date Energy Bites, add 1 whole-wheat dinner roll to dinner, and add 1 cup low-fat plain Greek yogurt and 1 clementine as an evening snack.

Day 2

Breakfast (272 calories)

A.M. Snack (73 calories)

Lunch (337 calories)

P.M. Snack (166 calories)

Dinner (344 calories)

Daily Totals:1,192 calories, 67 g protein, 129 g carbs, 40 g fiber, 48 g fat, 1,496 mg sodium

To make it 1,500 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potatoand add 1 clementine to P.M. snack.

To make it 2,000 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potato, add 1 clementine and 6 walnut halves to P.M. snack, and increase dinner to 2 servingsTuscan White Bean Soup.

Day 3

A.M. Snack (101 calories)

Dinner (439 calories)

Daily Totals:1,212 calories, 39 g protein, 179 g carbs, 43 g fiber, 46 g fat, 1, 428 mg sodium

To make it 1,500 calories:Add 1 cup plain low-fat Greek yogurt to A.M. snack, increase P.M. snack to 2Mango-Date Energy Bites, and add 2 clementines as an evening snack.

To make it 2,000 calories:Add 1 cup plain low-fat Greek yogurt to A.M. snack, increase P.M. snack to 2Mango-Date Energy Bites, add 1 medium apple to P.M. snack, increase dinner to 2 servingsSquash & Red Lentil Curry, and add 3 clementines as an evening snack.

Day 4

P.M. Snack (147 calories)

Dinner (371 calories)

Daily Totals:1,222 calories, 40 g protein, 134 g carbs, 27 g fiber, 67 g fat, 1,471 mg sodium

Meal-Prep Tip:PrepareSlow-Cooker Chicken & Orzo with Tomatoes & Olivesin the evening on Day 4 and refrigerate to enjoy for dinner on Day 5 and for lunch on Day 6.

To make it 2,000 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potato, add 1 cup plain low-fat Greek yogurt to A.M. snack, add 3 clementines to P.M. snack, and increase dinner to include 2 whole-wheat dinner rolls.

Day 5

Dinner (353 calories)

Daily Totals:1,218 calories, 76 g protein, 151 g carbs, 37 g fiber, 40 g fat, 1,311 mg sodium

Meal-Prep Tip:Refrigerate 1 serving of theSlow-Cooker Chicken & Orzo with Tomatoes & Olivesto have for lunch on Day 6.

To make it 1,500 calories:Add 1 tablespoon peanut butter to breakfast, add 1 medium apple to lunch and add 8 walnut halves and 1 medium apple to P.M. snack.

To make it 2,000 calories:Add 1 tablespoon peanut butter to breakfast, TK lunch add 2 clementines to lunch, add 16 walnut halves and 1 medium apple to P.M. snack and increase dinner to 2 servingsSlow-Cooker Chicken & Orzo with Tomatoes & Olives.

Day 6

Breakfast (273 calories)

A.M. Snack (147 calories)

Lunch (278 calories)

P.M. Snack (64 calories)

Dinner (447 calories)

Daily Totals:1,208 calories, 84 g protein, 109 g carbs, 25 g fiber, 50 g fat, 1,557 mg sodium

To make it 1,500 calories:Increase A.M. snack to 2 servingsMango-Date Energy Bites, increase lunch to 2 servingsSlow-Cooker Chicken & Orzo with Tomatoes & Olivesand add 1 cup plain low-fat Greek yogurt and 2 clementines to P.M. snack.

To make it 2,000 calories:Increase breakfast to 2 servingsMuffin-Tin Quiches with Smoked Cheddar & Potato, increase A.M. snack to 3 servingsMango-Date Energy Bites, add 1 whole-wheat dinner roll and 1 small apple to lunch, and add 16 walnut halves, 1 cup plain low-fat Greek yogurt and 2 clementines to P.M. snack.

Day 7

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Meal-Prep Tip:Prepare theSlow-Cooker Curried Butternut Squash Soupin the morning of Day 7 to have for dinner.

A.M. Snack (70 calories)

Dinner (380 calories)

Daily Totals:1,183 calories, 33 g protein, 163 g carbs, 33 g fiber, 54 g fat, 1,760 mg sodium

To make it 1,500 calories:Add 1 tablespoon peanut butter and 1 small apple to breakfast, increase A.M. snack to 2 clementines plus 8 walnut halves, and add 1 teaspoon butter to the whole-wheat dinner roll at dinner.

To make it 2,000 calories:Increase breakfast to 2 servingsPeanut Butter & Chia Berry Jam English Muffinand add 1 medium apple to breakfast, increase A.M. snack to 2 clementines plus 10 walnut halves, and add 1 cup plain low-fat Greek yogurt and 8 walnut halves to P.M. snack.

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