To help you get back on track with healthy behaviors, this simple clean-eating meal plan for weight reduction emphasizes nutritious whole foods and restricts processed foods.
This straightforward approach to a clean-eating meal plan will help you resume the eating behaviors that make you feel your best if you feel like your healthy habits have gone out of hand. You will consume plenty of nutritious whole foods throughout the course of this 14-day diet plan, some of which you may prepare yourself and others which you can purchase from a shop.
You will feel energised, full, and satisfied after eating the meals and snacks in this diet. With 1,200 calories each day, this diet meal plan will help you lose up to 4 pounds in just two weeks.
Clean-Eating Meal Plan for Beginners
The idea behind clean eating is straightforward, and utilizing a meal plan to follow (or merely as inspiration) may make it much simpler to comprehend. Increase your consumption of nutritious foods, such as whole grains, lean protein, healthy fats, and lots of fruits and vegetables, while cutting back on items that might make you feel unwell when consumed in big quantities (think refined carbs, alcohol, added sugars and hydrogenated fats).
All foods may be included in a balanced diet, but sometimes you just need to start again and concentrate on consuming more of the nutritious items you may be avoiding. This simple clean-eating meal plan is a fantastic way to consume more of those healthy foods, including 14 days’ worth of nourishing meals and snacks.
Start with our 3-Day Clean Eating Kick-Start Meal Plan and work your way up if 14 days seem like too much.
Week 1
How to Meal Prep Your Week of Meals:
A little preparation at the beginning of the week makes the rest of the week much easier.
- Prepare the Greek Mezze Bowls for Days 2 through 5’s lunchtime meals. To maintain freshness for a week, store in an airtight container.
- Double the Lemon-Tahini Dressing recipe. You’ll use it for lunch and dinner every day of the week. Keep your salad dressing in this vintage glass container.
- Make two batches of the Easy Brown Rice to last you the whole week. Keep in a large glass dish for meal preparation. Since wild rice is called for in the meal on Day 1—the Kale Salad with Beets & Wild Rice—you may either prepare a larger amount of it or substitute brown rice in the recipe to avoid having to prepare two different kinds of rice.
Day 1
Breakfast (287 calories)
• 1 serving Muesli with Raspberries
Clean-Eating Shopping Tip: When purchasing muesli, search for a brand without added sugars as they detract from the nutritious benefits of this whole-grain meal.
A.M. Snack (62 calories)
• 1 medium orange
Lunch (360 calories)
• 4 cups White Bean & Veggie Salad
P.M. Snack (95 calories)
• 1 medium apple
Dinner (420 calories)
• 4 cups (1 1/2 servings) Kale Salad with Beets & Wild Rice
• 1 serving Balsamic-Dijon Chicken
Daily Totals: 1,224 calories, 61 g protein, 153 g carbohydrates, 40 g fiber, 47 g fat, 1,400 mg sodium.
Day 2
Breakfast (270 calories)
• 1 serving Avocado-Egg Toast
Clean-Eating Shopping Tip: Use sprouted-grain bread for the following two weeks because, unlike many store-bought breads, it is manufactured without added sugars. Additionally, search for a kind of spicy sauce manufactured without added sugars if you intend to top your egg toast with it.
A.M. Snack (101 calories)
• 1 medium pear
Lunch (392 calories)
• 1 serving Greek Meatball Mezze Bowl
P.M. Snack (62 calories)
• 1 medium orange
Dinner (439 calories)
• 1 serving cup Squash & Red Lentil Curry
• 1/2 cup Easy Brown Rice
Daily Totals: 1,225 calories, 63 g protein, 147 g carbohydrates, 33 g fiber, 46 g fat, 1,965 mg sodium.
Day 3
Breakfast (287 calories)
• 1 serving Muesli with Raspberries
A.M. Snack (62 calories)
• 1 medium orange
Lunch (392 calories)
• 1 serving Greek Meatball Mezze Bowl
P.M. Snack (92 calories)
• 12 almonds
Dinner (439 calories)
• 1 serving Asian Tilapia with Stir-Fried Green Beans
• 1 cup Easy Brown Rice
Daily Totals: 1,206 calories, 62 g protein, 174 g carbohydrates, 37 g fiber, 48 g fat, 1,444 mg sodium.
Day 4
Breakfast (257 calories)
• 1/2 cup rolled oats, cooked in 1 cup milk
• 1 medium plum, chopped
Oats are cooked, then plums and a dash of cinnamon are added.
A.M. Snack (95 calories)
• 1 medium apple
Lunch (392 calories)
• 1 serving Greek Meatball Mezze Bowl
P.M. Snack (105 calories)
• 1 medium banana
Dinner (432 calories)
• 1 serving Sheet-Pan Chicken & Brussels Sprouts
• 1 1/2 cups mixed greens dressed with 2 Tbsp. Lemon-Tahini Dressing
Daily Totals: 1,214 calories, 58 g protein, 166 g carbohydrates, 32 g fiber, 41 g fat, 1,553 mg sodium.
Day 5
Breakfast (290 calories)
• 1 serving Peanut Butter-Banana Cinnamon Toast
Clean-Eating Shopping Tip: Avoid brands of store-bought peanut butter that include trans fats and added sweeteners.
A.M. Snack (32 calories)
• 1/2 cup raspberries
Lunch (392 calories)
• 1 serving Greek Meatball Mezze Bowl
Dinner (543 calories)
• 1 serving Pork Chops with Garlicky Broccoli
Daily Totals: 1,225 calories, 54 g protein, 102 g carbohydrates, 30 g fiber, 71 g fat, 1,175 mg sodium.
Day 6
Breakfast (257 calories)
• 1/2 cup rolled oats, cooked in 1 cup milk
• 1 medium plum, chopped
Oats are cooked, then plums and a dash of cinnamon are added.
A.M. Snack (101 calories)
• 1 medium pear
Lunch (325 calories)
• 1 serving Veggie & Hummus Sandwich
Clean-Eating Shopping Tip: Make sure you select hummus without extra sugars or salt by checking the ingredient list twice. You might consider creating your own. Garlic hummus is tasty and simple to make.
P.M. Snack (62 calories)
• 1 medium orange
Dinner (543 calories)
• 1 serving Cauliflower Rice-Stuffed Peppers
• 2 cups mixed greens dressed with 1 Tbsp. Citrus Vinaigrette
Meal-Prep Tip: You’ll use the remaining Citrus Vinaigrette next week.
Daily Totals: 1,203 calories, 57g protein, 146 g carbohydrates, 31 g fiber, 49 g fat, 1,120 mg sodium.
Day 7
Breakfast (307 calories)
• 2 cups Avocado Green Smoothie
A.M. Snack (35 calories)
• 1 clementine
Lunch (352 calories)
• 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
• 1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus
Pack the salad in this useful meal-prep container if you’re taking it with you so the greens and dressing stay fresh until you’re ready to eat.
Meal-Prep Tip: On Day 10, have lunch with a portion of the Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette. Separately store the dressing.
P.M. Snack (30 calories)
• 1 plum
Dinner (490 calories)
• 1 1/2 cups Mexican Cabbage Soup
• 2 cups No-Cook Black Bean Salad
Meal-Prep Tip: On Day 9, save a 1-cup portion of the No-Cook Black Bean Salad for lunch. Wait to add the dressing until you’re ready to eat and store it separately. For lunch on Days 9 and 12, pack 2 portions of the Mexican Cabbage Soup in a leak-proof container.
Daily Totals: 1,214 calories, 35 g protein, 163 g carbohydrates, 48 g fiber, 55 g fat, 1,365 mg sodium.
Week 2
How to Meal Prep Your Week of Meals:
Making a little preparation at the start of the week will go a long way toward making the remainder of your week simple.
- When cooking the Greek Kale Salad with Quinoa & Chicken meal for supper on Day 8, prepare a batch of the Meal-Prep Sheet-Pan Chicken Thighs and Basic Quinoa. By doing this, you’ll have extra chicken and quinoa for the rest of the week. Chicken and quinoa leftovers should be kept apart in big glass meal-prep containers.
Day 8
Breakfast (338 calories)
• 1 serving Scrambled Eggs with Vegetables
A.M. Snack (119 calories)
• 1/4 cup hummus
• 1 cup sliced cucumber
Lunch (325 calories)
• 1 serving Veggie & Hummus Sandwich
P.M. Snack (30 calories)
• 1 plum
Dinner (302 calories)
• 1 serving Greek Kale Salad with Quinoa & Chicken
Evening Snack (102 calories)
• 1 serving Broiled Mango
Daily Totals: 1,216 calories, 58 g protein, 121 g carbohydrates, 26 g fiber, 60 g fat, 1,816 mg sodium.
Day 9
Breakfast (307 calories)
• 2 cups Avocado Green Smoothie
A.M. Snack (35 calories)
• 1 clementine
Lunch (328 calories)
• 1 1/2 cups Mexican Cabbage Soup
• 1 cup No-Cook Black Bean Salad
P.M. Snack (92 calories)
• 3/4 cup Kiwi & Mango with Fresh Lime Zest
Dinner (453 calories)
• 1 cup riced cauliflower, heated
• 1 serving Soy-Lime Roasted Tofu
• 2 cups Colorful Roasted Sheet-Pan Veggies
• 1 Tbsp. Citrus Vinaigrette
Top the riced cauliflower with the tofu, vegetables, and vinaigrette.
Daily Totals: 1,216 calories, 44 g protein, 149 g carbohydrates, 42 g fiber, 59 g fat, 1,248 mg sodium.
Day 10
Breakfast (290 calories)
• 1 serving Peanut Butter-Banana Cinnamon Toast
A.M. Snack (64 calories)
• 1 cup raspberries
Lunch (370 calories)
• 1 serving Chicken & Apple Kale Wraps
P.M. Snack (92 calories)
• 1 plum
• 8 almonds
Dinner (402 calories)
• 1 serving Panko-Crusted Pork Chops with Asian Slaw
Daily Totals: 1,217 calories, 72 g protein, 127 g carbohydrates, 29 g fiber, 50 g fat, 1,133 mg sodium.
Day 11
Breakfast (270 calories)
• 1 serving Avocado-Egg Toast
A.M. Snack (64 calories)
• 1 cup raspberries
Lunch (302 calories)
• 1 serving Greek Kale Salad with Quinoa & Chicken
P.M. Snack (95 calories)
• 1 medium apple
Dinner (478 calories)
• 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce
• 1 cup Basic Quinoa
Meal-Prep Tip: To prepare an egg for your Day 12 afternoon snack, boil one tonight.
Daily Totals: 1,209 calories, 68 g protein, 128 g carbohydrates, 28 g fiber, 50 g fat, 1,233 mg sodium.
Day 12
Breakfast (290 calories)
• 1 serving Peanut Butter-Banana Cinnamon Toast
A.M. Snack (96 calories)
• 1 clementine
• 8 almonds
Lunch (344 calories)
• 1 1/2 cups Mexican Cabbage Soup
• 2 cups mixed greens
• 1 Tbsp. Citrus Vinaigrette
• 2 Tbsp. sunflower seeds
Add vinaigrette to the greens. Add sunflower seeds on top.
P.M. Snack (78 calories)
• 1 hard-boiled egg, seasoned with a pinch each of salt and pepper
Dinner (408 calories)
• 1 serving Spaghetti Squash & Meatballs
Daily Totals: 1,216 calories, 60 g protein, 124 g carbohydrates, 30 g fiber, 56 g fat, 1,463 mg sodium.
Day 13
Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/4 cup muesli
• 1/4 cup blueberries
A.M. Snack (70 calories)
• 2 clementines
Lunch (325 calories)
• 1 serving Veggie & Hummus Sandwich
P.M. Snack (95 calories)
• 1 medium apple
Dinner (446 calories)
• 1 serving Zucchini Noodles with Avocado Pesto & Shrimp
Daily Totals: 1,200 calories, 68 g protein, 133 g carbohydrates, 31 g fiber, 52 g fat, 1,102 mg sodium.
Day 14
Breakfast (270 calories)
• 1 serving Avocado-Egg Toast
A.M. Snack (70 calories)
• 2 clementines
Lunch (378 calories)
• 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
• 1 slice sprouted-grain bread, toasted and topped with 2 Tbsp. hummus
P.M. Snack (30 calories)
• 1 plum
Dinner (458 calories)
• 1 serving Fish with Coconut-Shallot Sauce
• 1/2 cup Basic Quinoa
• 2 cups mixed greens topped with 1 Tbsp. Citrus Vinaigrette
Daily Totals: 1,207 calories, 61 g protein, 113 g carbohydrates, 27 g fiber, 60 g fat, 1,146 mg sodium.
You made it!
You did a great job sticking to this clean-eating diet. Whether or not you tried every recipe in this diet plan, we hope you found it motivating, intriguing, and educational. Continue your wonderful effort!