When you feel your diet has gone off the rails, it’s always helpful to have a healthy guide. It’s why you need this clean-eating meal plan to revive your health habits. This pro-health meal plan combines whole foods like grains, vegetables, fruits, smoothies, and meat and fish recipes to a total of 1,200 calories.
This meal plan comprises mainly lean proteins, whole grains, healthy fats, and tons of fruits and vegetables. And it’s designed to ensure you dodge foods that clog your system. (added sugars, refined carbs, and hydrogenated fats, etc.).You should note, of course, that the plan is adjustable to your preference at any stage. And you can also consider this meal plan as a starting point or guide to building a healthy habit, especially for beginners.
This clean-eating diet plan is rich in vitamins, healthy fats, high proteins, and fibers. And its daily intake is excellent for reducing body weight. The combination of high fibers and high proteins in the diet plan allows your body to stay for a full day without feeling starved. And its regular inclusion of fruits like oranges, apples, bananas, and clementine means more vitamins and minerals find their way into your daily intake.
The clean eating meal plan easily contends with the clean keto diet, as the meal plan discourages ingredients with added sugars or trans fat. Plus, it also involves more grains and offers more calories than a paleo diet. Also, if you’re a disciple of the Mediterranean diet, you won’t have problems. As both diets insist on dodging processed foods, their similar base ingredients and guidelines make them compatible.
Meal Plan
Day 1 (Total:1,203 calories)
Breakfast (271 calories)
- Baked Banana-Nut Oatmeal Cups (One serving)
- One apple, medium-sized
Morning Snack (35 calories)
- One clementine
Lunch (325 calories)
Afternoon Snack (105 calories)
- One banana, medium-sized
Dinner (468 calories)
- Sheet-Pan Chicken Fajita (One serving) with Cooked Brown Rice (½ cup)
Nutrient Count: carbohydrates (177g), proteins (66g), fiber (34), fat (32), minerals, (1,186mg Sodium)
Day 2 (Total: 1,215 calories)
Breakfast (271 calories)
- Baked Banana-Nut Oatmeal Cups (One serving)
- One apple, medium-sized
Morning Snack (192 calories)
- One egg, hard-boiled
- Cheddar cheese (One ounce)
Lunch (344 calories)
- Chipotle-Lime Cauliflower Taco Bowls (One serving)
Afternoon Snack (35 calories)
- One clementine
Dinner (373 calories)
Nutrient Count: carbohydrates (158g), proteins (45g), fiber (30g), fat (50g), minerals (1,488mg Sodium)
Day 3 (Total: 1,190 calories)
Breakfast (271 calories)
- Baked Banana-Nut Oatmeal Cups (One serving)
- One apple, medium-sized
Morning Snack (70 calories)
- Two clementines
Lunch (344 calories)
- Chipotle-Lime Cauliflower Taco Bowls (One serving)
Afternoon Snack (105 calories)
- One banana, medium-sized
Dinner (401 calories)
- Easy Salmon Cakes (One serving)
- Baby Spinach (Two cups)
Nutrient Count: carbohydrates (176g), proteins (59g), fiber (35g), fat (36g), minerals (1,534mg Sodium)
Day 4 (Total: 1,220 calories)
Breakfast (287 calories)
- Muesli with Raspberries (One serving)
Morning Snack (35 calories)
- One clementine
Lunch (344 calories)
- Chipotle-Lime Cauliflower Taco Bowls (One serving)
Afternoon Snack (32 calories)
- Raspberries (½ cup)
Dinner (521 calories)
- Cucumber and Chicken Lettuce Wraps with Peanut Sauce (One serving)
Nutrient Count: carbohydrates (159g), proteins (62g), fiber (46g), fat (42g), minerals, (1,109mg Sodium)
Day 5 (Total: 1,220 calories)
Breakfast (287 calories)
- Muesli with Raspberries (One serving)
Morning Snack (135 calories)
- One egg, hard-boiled
- Cheddar cheese (½ ounce)
Lunch (344 calories)
- Chipotle-Lime Cauliflower Taco Bowl (One serving)
Dinner (454 calories)
- Mediterranean Ravioli with Olives and Artichokes (One serving)
Nutrient Count: carbohydrates (161g), proteins (51g), fiber (39g), fat (49g), minerals (1,478mg Sodium)
Day 6 (Total: 1,190 calories)
Breakfast (287 calories)
- Muesli with Raspberries (One serving)
Morning Snack (95 calories)
- One apple, medium-sized
Lunch (325 calories)
- Veggie and Hummus Sandwich (One serving)
Afternoon Snack (77 calories)
- One egg, hard-boiled
Dinner (405 calories)
- Curried Sweet Potato Peanut Soup (One serving)
- One whole-wheat baguette slice (One inch)
Nutrient Count: carbohydrates (168g), proteins (47g), fiber (38g), fat (46g), minerals, (1,281mg Sodium)
Day 7 (Total: 1,221 calories)
Breakfast (285 calories)
- Egg-in-a-Hole Peppers with Avocado Salsa (One serving)
Lunch (342 calories)
- Curried Sweet Potato and Peanut Soup (One serving)
Afternoon Snack (220 calories)
- Raspberry (One cup)
- Dark chocolate (One ounce)
Dinner (371 calories)
- Artichoke and Spinach Dip Pasta (One serving)
Nutrient Count: carbohydrates (139g), proteins (47g), fiber (32), fat (58g), minerals (1,741mg Sodium)
Extra Tips
You’ll also need to take note of these final notes so you get the full benefits of this meal plan.
- Some recipes on the diet plan are repeated for the rest of the week. To reduce the stress of making a fresh batch, prepare enough of the dish and keep it in cold storage.
- Keep the extra meals in freezer-safe containers, so you can reheat them for the next plan they’re used.
- Be sure to pair this meal plan with constant exercises for the best weight loss results.
| Meat and Fish | Fruits | Vegetables and Legumes | Grains and Grain Products | Milk and Dairy | Seeds, Nuts, and Nut Products | Others |
| Salmon | Bananas | Cannellini beans | Rolled Oats | Low-fat Milk | Muesli | Canola oil |
| Chicken breast | Apples | Jalapeno peppers | Whole grain bread | Low-fat, plain Greek yogurt | Creamy peanut butter | Red curry paste |
| Chicken tenders | Clementines | Red onion | Quinoa | Reduced-fat cream cheese | Sesame seeds | Sweet potatoes |
| Bananas | Canned white beans | Hamburger buns | Reduced-fat milk | Toasted pine nuts | Soy sauce, low-sodium | |
| Avocadoes | Red bell peppers | Whole-wheat bread crumbs | Light coconut milk | Roasted pumpkin seeds | Jicama | |
| Limes | Celery | Ricotta | Queso fresco | Roasted peanuts | Dijon mustard | |
| Lemons | Scallions | Whole-wheat rotini | Cheddar cheese | Pecans | Creamy Dill sauce | |
| Raspberries | Serrano pepper | Ravioli | Parmesan cheese | White miso | ||
| Fresh ginger | Brown rice | Onion powder | ||||
| Lettuce | Whole-wheat baguette | Brown Sugar | ||||
| Cilantro leaves | Eggs | |||||
| No-salt chickpeas | Baking powder | |||||
| Fresh chives | Ground cinnamon | |||||
| Red cabbage | Vanilla extract | |||||
| Cauliflower | Hummus | |||||
| Red onions | Chilli powder | |||||
| Garlic | ground cumin | |||||
| Chipotle | Garlic powder | |||||
| Mixed salad greens | Smoked paprika | |||||
| Carrots | Ground pepper | |||||
| Cucumbers | Olive oil, extra-virgin | |||||
| Green bell peppers | Adobo sauce | |||||
| Sun-dried tomatoes, oil-packed | Honey | |||||
| Artichoke hearts | Tahini | |||||
| Olives | ||||||
| Kale | ||||||
| No-salt black beans | ||||||
| Parsley leaves | ||||||
| Zucchini | ||||||
| Fresh arugula | ||||||
| Tomatoes | ||||||
| Baby spinach | ||||||
| Serrano chile | ||||||
| Fresh basil leaves | ||||||
| Kalamata olives | ||||||
| Yellow onions | ||||||
Following a meal plan may feel challenging, but the reward at the finish line is worth it. And if you’ve obeyed the daily goals set in this one, then you’re on your way to a healthier way of life. But don’t feel discouraged if you couldn’t hit every mark set in this plan, as you’ll have more time to give it another go.