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Clean-Eating Meal Plan

7- Day Clean Eating Meal Plan

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.

Clean-Eating Meal Plan                

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

Clean-Eating 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)

Veggie and Hummus Sandwich

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)

Cauliflower Taco Bowls

Afternoon Snack (35 calories)

  • One clementine

Dinner (373 calories)

  • Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce (One serving)

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

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)

Raspberries

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)

Cheddar cheese

Lunch (344 calories)

  • Chipotle-Lime Cauliflower Taco Bowl (One serving)

Dinner (454 calories)

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

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)

Artichoke and Spinach Dip Pasta

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.

  1. 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.
  2. Keep the extra meals in freezer-safe containers, so you can reheat them for the next plan they’re used.
  3. 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.