Should you really feel like your wholesome habits have gotten off observe, this easy tackle a clean-eating meal plan will help you get again to the consuming habits that allow you to really feel your finest. Over the course of this 14-day eating regimen plan, you will get your fill of wholesome entire foods-some that you’re going to prep from scratch and others you could purchase from the shop (see our Clear-Consuming Buying Suggestions for locating our favourite variations of packaged meals).
Learn Extra: 7 Suggestions for Clear Consuming
The meals and snacks on this plan can have you feeling energized, glad and good about what’s in your plate. And at 1,200 energy, this eating regimen meal plan will set you as much as lose upwards of 4 kilos over the two weeks.
Want the next calorie stage? See this identical clean-eating meal plan at 1,500 and a couple of,000 energy.
Clear-Consuming Meal Plan for Novices
Should you’re new to scrub consuming, the premise is straightforward—and following a meal plan (or just utilizing it for inspiration) could make it even simpler to grasp what it is all about. Clear-eating is an effective way to up your consumption of good-for-you meals (like entire grains, lean protein, wholesome fat and loads of fruits and veggies), whereas limiting the stuff that may make you are feeling not-so-great in massive quantities (assume refined carbs, alcohol, added sugars and hydrogenated fat).
Right here at EatingWell, we method clean-eating sensibly. Whereas all meals could be a part of a nutritious diet, typically you simply have to hit reset and deal with consuming extra of the wholesome meals chances are you’ll be skimping on. With 14 days of healthful meals and snacks, this easy-to-follow clean-eating meal plan is an effective way get extra of these good for you meals.
If 14 days really feel like an excessive amount of, begin with our 3-Day Clear Consuming Kick-Begin Meal Plan and go from there. When you conquer this 14-day plan, attempt our Clear-Consuming Problem for 30 days, the place you may plan to eat tons of scrumptious clean-eating meals, like what you will discover on this meal plan.
On the lookout for extra? See all of our clean-eating meal plans and wholesome clean-eating recipes.
Week 1
Week 1
How you can Meal Prep Your Week of Meals:
Slightly prep originally of the week goes an extended approach to make remainder of the week straightforward.
- Meal prep the Greek Meatball Mezze Bowls to have for lunch on Days 2 by way of 5. Retailer in an air-tight container to maintain contemporary for the week. (To purchase: amazon.com, $26 for 5-pack)
- Make a double batch of the Lemon-Tahini Dressing. You may use it all through the week for lunch and dinner. Retailer on this traditional glass salad dressing container. (To purchase: amazon.com, $8)
- Cook dinner a double batch of the Simple Brown Rice to make use of all through the week. Retailer in a big glass meal-prep container. (To purchase: amazon.com, $38) As a result of Day 1’s dinner—the Kale Salad with Beets & Wild Rice—requires wild rice, you may select to both prep an even bigger batch of untamed rice or swap in brown rice within the recipe so you are not having to make two totally different rices.
Day 1
Prewashed Greens
Breakfast (287 energy)
* 1 serving Muesli with Raspberries
Clear-Consuming Buying Tip: When shopping for muesli, search for a model that does not have added sugars, which take away from the wholesome goodness of this whole-grain breakfast.
A.M. Snack (62 energy)
* 1 medium orange
Lunch (360 energy)
* 4 cups White Bean & Veggie Salad
P.M. Snack (95 energy)
* 1 medium apple
Dinner (420 energy)
* 4 cups (1 1/2 servings) Kale Salad with Beets & Wild Rice
* 1 serving Balsamic-Dijon Hen
Every day Totals: 1,224 energy, 61 g protein, 153 g carbohydrates, 40 g fiber, 47 g fats, 1,400 mg sodium.
Day 2
Squash & Pink Lentil Curry
Breakfast (270 energy)
* 1 serving Avocado-Egg Toast
Clear-Consuming Buying Tip: Use sprouted-grain bread as your bread for these subsequent two weeks because it’s made with out added sugars, not like many store-bought breads. Additionally, in case you plan to prime your egg toast with sizzling sauce, search for a model that is made with out added sugars.
A.M. Snack (101 energy)
* 1 medium pear
Lunch (392 energy)
* 1 serving Greek Meatball Mezze Bowl
P.M. Snack (62 energy)
* 1 medium orange
Dinner (439 energy)
* 1 serving cup Squash & Pink Lentil Curry
* 1/2 cup Simple Brown Rice
Every day Totals: 1,225 energy, 63 g protein, 147 g carbohydrates, 33 g fiber, 46 g fats, 1,965 mg sodium.
Day 3
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Breakfast (287 energy)
* 1 serving Muesli with Raspberries
A.M. Snack (62 energy)
* 1 medium orange
Lunch (392 energy)
* 1 serving Greek Meatball Mezze Bowl
P.M. Snack (92 energy)
* 12 almonds
Dinner (439 energy)
* 1 serving Asian Tilapia with Stir-Fried Inexperienced Beans
* 1 cup Simple Brown Rice
Every day Totals: 1,206 energy, 62 g protein, 174 g carbohydrates, 37 g fiber, 48 g fats, 1,444 mg sodium.
Day 4
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Breakfast (257 energy)
* 1/2 cup rolled oats, cooked in 1 cup milk
* 1 medium plum, chopped
Cook dinner oats and prime with plum and a pinch of cinnamon.
A.M. Snack (95 energy)
* 1 medium apple
Lunch (392 energy)
* 1 serving Greek Meatball Mezze Bowl
P.M. Snack (105 energy)
* 1 medium banana
Dinner (432 energy)
* 1 serving Sheet-Pan Hen & Brussels Sprouts
* 1 1/2 cups combined greens dressed with 2 Tbsp. Lemon-Tahini Dressing
Every day Totals: 1,214 energy, 58 g protein, 166 g carbohydrates, 32 g fiber, 41 g fats, 1,553 mg sodium.
Day 5
Greek Meatball Mezze Bowls
Breakfast (290 energy)
* 1 serving Peanut Butter-Banana Cinnamon Toast
Clear-Consuming Buying Tip: When selecting a store-bought peanut butter, keep away from manufacturers with added sugars and trans fat. Learn extra about selecting a wholesome peanut butter.
A.M. Snack (32 energy)
* 1/2 cup raspberries
Lunch (392 energy)
* 1 serving Greek Meatball Mezze Bowl
Dinner (543 energy)
* 1 serving Pork Chops with Garlicky Broccoli
Every day Totals: 1,225 energy, 54 g protein, 102 g carbohydrates, 30 g fiber, 71 g fats, 1,175 mg sodium.
Day 6
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Breakfast (257 energy)
* 1/2 cup rolled oats, cooked in 1 cup milk
* 1 medium plum, chopped
Cook dinner oats and prime with plum and a pinch of cinnamon.
A.M. Snack (101 energy)
* 1 medium pear
Lunch (325 energy)
* 1 serving Veggie & Hummus Sandwich
Clear-Consuming Buying Tip: Double-check the ingredient record on hummus to be sure to’re selecting one with out added sugars or extra sodium. You may as well attempt making your personal. EatingWell’s Garlic Hummus is each straightforward and scrumptious.
P.M. Snack (62 energy)
* 1 medium orange
Dinner (543 energy)
* 1 serving Cauliflower Rice-Stuffed Peppers
* 2 cups combined greens dressed with 1 Tbsp. Citrus French dressing
Meal-Prep Tip: You may use the remaining Citrus French dressing subsequent week.
Every day Totals: 1,203 energy, 57g protein, 146 g carbohydrates, 31 g fiber, 49 g fats, 1,120 mg sodium.
Day 7
Spicy Weight-Loss Cabbage Soup
Breakfast (307 energy)
* 2 cups Jason Mraz’s Avocado Inexperienced Smoothie
A.M. Snack (35 energy)
* 1 clementine
Lunch (352 energy)
* 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil French dressing
* 1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus
Should you’re taking this salad to go, pack it up on this helpful meal-prep container, particularly made to maintain your greens contemporary and dressing separate till you are able to eat. Purchase It! amazon.com, $19 for a 9-piece set.
Meal-Prep Tip: Save a serving of the Tomato, Cucumber & White-Bean Salad with Basil French dressing to have for lunch on Day 10. Retailer the dressing individually.
P.M. Snack (30 energy)
* 1 plum
Dinner (490 energy)
* 1 1/2 cups Mexican Cabbage Soup
* 2 cups No-Cook dinner Black Bean Salad
Meal-Prep Tip: Save a 1-cup serving of the No-Cook dinner Black Bean Salad to have for lunch on Day 9. Retailer the dressing individually and wait so as to add till able to eat. Pack up 2 servings of the Mexican Cabbage Soup in a leak-proof container (To purchase: amazon.com, $7.19 for 1) to have for lunch on Days 9 & 12.
Every day Totals: 1,214 energy, 35 g protein, 163 g carbohydrates, 48 g fiber, 55 g fats, 1,365 mg sodium.
Week 2
Week 2
How you can Meal Prep Your Week of Meals:
Slightly prep originally of the week goes an extended approach to make the remainder of your week straightforward.
- Make a batch of the Meal-Prep Sheet-Pan Hen Thighs and Fundamental Quinoa when getting ready the Greek Kale Salad with Quinoa & Hen recipe for dinner on Day 8. This manner, you will have leftover hen and quinoa to make use of in the course of the week. Retailer leftovers of the hen and quinoa individually in massive glass meal-prep containers. (To purchase: amazon.com, $38)
Day 8
Greek Kale Salad with Quinoa & Hen
Breakfast (338 energy)
* 1 serving Scrambled Eggs with Greens
A.M. Snack (119 energy)
* 1/4 cup hummus
* 1 cup sliced cucumber
Lunch (325 energy)
* 1 serving Veggie & Hummus Sandwich
P.M. Snack (30 energy)
* 1 plum
Dinner (302 energy)
* 1 serving Greek Kale Salad with Quinoa & Hen
Night Snack (102 energy)
* 1 serving Broiled Mango
Every day Totals: 1,216 energy, 58 g protein, 121 g carbohydrates, 26 g fiber, 60 g fats, 1,816 mg sodium.
Day 9
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Breakfast (307 energy)
* 2 cups Jason Mraz’s Avocado Inexperienced Smoothie
A.M. Snack (35 energy)
* 1 clementine
Lunch (328 energy)
* 1 1/2 cups Mexican Cabbage Soup
* 1 cup No-Cook dinner Black Bean Salad
P.M. Snack (92 energy)
* 3/4 cup Kiwi & Mango with Recent Lime Zest
Dinner (453 energy)
* 1 cup riced cauliflower, heated
* 1 serving Soy-Lime Roasted Tofu
* 2 cups Colourful Roasted Sheet-Pan Veggies
* 1 Tbsp. Citrus French dressing
High riced cauliflower with tofu, veggies and drizzle with the French dressing.
Every day Totals: 1,216 energy, 44 g protein, 149 g carbohydrates, 42 g fiber, 59 g fats, 1,248 mg sodium.
Day 10
hen apple kale wraps
Breakfast (290 energy)
* 1 serving Peanut Butter-Banana Cinnamon Toast
A.M. Snack (64 energy)
* 1 cup raspberries
Lunch (370 energy)
* 1 serving Hen & Apple Kale Wraps
P.M. Snack (92 energy)
* 1 plum
* 8 almonds
Dinner (402 energy)
* 1 serving Panko-Crusted Pork Chops with Asian Slaw
Every day Totals: 1,217 energy, 72 g protein, 127 g carbohydrates, 29 g fiber, 50 g fats, 1,133 mg sodium.
Day 11
Salmon & Asparagus with Lemon-Garlic Butter Sauce
Breakfast (270 energy)
* 1 serving Avocado-Egg Toast
A.M. Snack (64 energy)
* 1 cup raspberries
Lunch (302 energy)
* 1 serving Greek Kale Salad with Quinoa & Hen
P.M. Snack (95 energy)
* 1 medium apple
Dinner (478 energy)
* 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce
* 1 cup Fundamental Quinoa
Meal-Prep Tip: Cook dinner a hard-boiled egg tonight so it is prepared in your P.M. Snack on Day 12.
Every day Totals: 1,209 energy, 68 g protein, 128 g carbohydrates, 28 g fiber, 50 g fats, 1,233 mg sodium.
Day 12
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Breakfast (290 energy)
* 1 serving Peanut Butter-Banana Cinnamon Toast
A.M. Snack (96 energy)
* 1 clementine
* 8 almonds
Lunch (344 energy)
* 1 1/2 cups Mexican Cabbage Soup
* 2 cups combined greens
* 1 Tbsp. Citrus French dressing
* 2 Tbsp. sunflower seeds
Toss greens in French dressing. High with sunflower seeds.
P.M. Snack (78 energy)
* 1 hard-boiled egg, seasoned with a pinch every of salt and pepper
Dinner (408 energy)
* 1 serving Spaghetti Squash & Meatballs
Every day Totals: 1,216 energy, 60 g protein, 124 g carbohydrates, 30 g fiber, 56 g fats, 1,463 mg sodium.
Day 13
Zucchini Noodles with Avocado Pesto Shrimp
Breakfast (264 energy)
* 1 cup nonfat plain Greek yogurt
* 1/4 cup muesli
* 1/4 cup blueberries
A.M. Snack (70 energy)
* 2 clementines
Lunch (325 energy)
* 1 serving Veggie & Hummus Sandwich
P.M. Snack (95 energy)
* 1 medium apple
Dinner (446 energy)
* 1 serving Zucchini Noodles with Avocado Pesto & Shrimp
Every day Totals: 1,200 energy, 68 g protein, 133 g carbohydrates, 31 g fiber, 52 g fats, 1,102 mg sodium.
Day 14
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Breakfast (270 energy)
* 1 serving Avocado-Egg Toast
A.M. Snack (70 energy)
* 2 clementines
Lunch (378 energy)
* 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil French dressing
* 1 slice sprouted-grain bread, toasted and topped with 2 Tbsp. hummus
P.M. Snack (30 energy)
* 1 plum
Dinner (458 energy)
* 1 serving Fish with Coconut-Shallot Sauce
* 1/2 cup Fundamental Quinoa
* 2 cups combined greens topped with 1 Tbsp. Citrus French dressing
Every day Totals: 1,207 energy, 61 g protein, 113 g carbohydrates, 27 g fiber, 60 g fats, 1,146 mg sodium.
You made it!
Nice job following this clean-eating meal plan. Whether or not you made each single recipe on this eating regimen plan or not, we hope you discovered it inspiring, thrilling and informational. Sustain the nice work and do not miss our different wholesome meal plans.
Watch: What does a Clear-Consuming Day Look Like?
