If you feel your healthy eating habits have strayed off course, this simple, clean-eating meal plan can guide you back to nourishing routines. Crafted by a dietitian, this plan focuses on whole foods while minimizing processed items, setting you up for success and satisfaction. Let’s dive in!
Introduction
Maintaining healthy eating habits can be a challenge, but with the right plan, it’s achievable. This 14-day clean-eating meal plan, designed by registered dietitian Victoria Seaver, is your roadmap to getting back on track. Packed with wholesome foods and limiting processed ingredients, this plan ensures you’ll feel energized and satisfied, all while targeting a 1,200 calorie daily intake to help you lose 3 to 4 pounds over two weeks. Whether you’re a beginner or looking for new inspiration, this plan offers a structured, nutritious, and delicious path to better eating habits.
Table of Contents
- Clean-Eating Meal Plan for Beginners
- Week 1
- Day 1
- Day 2
- Day 3
- Day 4
- Day 5
- Day 6
- Day 7
- Week 2
- Day 8
- Day 9
- Day 10
- Day 11
- Day 12
- Day 13
- Day 14
- How We Create Meal Plans
- Conclusion
Clean-Eating Meal Plan for Beginners
If you’re new to clean eating, the premise is simple: focus on whole foods like grains, lean proteins, healthy fats, and plenty of fruits and vegetables, while limiting refined carbs, alcohol, added sugars, and hydrogenated fats. This meal plan is designed to make clean eating easy and enjoyable, with meals and snacks that keep you feeling great.
Week 1
How to Meal Prep Your Week of Meals
A little preparation at the start of the week can make a big difference. For this meal plan:
- Meal prep Spinach & Feta Turkey Meatballs with Herbed Quinoa for lunches on Days 2-5.
- Make a double batch of Lemon-Tahini Dressing to use throughout the week.
- Cook a double batch of Easy Brown Rice to use across multiple meals.
Day 1
- Breakfast (288 calories): 1 serving of Muesli with Raspberries
- Clean-Eating Tip: Choose muesli without added sugars.
- A.M. Snack (62 calories): 1 medium orange
- Lunch (360 calories): 4 cups of White Bean & Veggie Salad
- P.M. Snack (95 calories): 1 medium apple
- Dinner (420 calories): 4 cups of Kale Salad with Beets & Wild Rice and 1 serving of Balsamic-Dijon Chicken
Daily Totals:
| Nutrient | Amount |
|---|---|
| Calories | 1,225 |
| Protein | 61 g |
| Carbohydrates | 153 g |
| Fiber | 40 g |
| Fat | 47 g |
| Sodium | 1,400 mg |
Day 2
- Breakfast (271 calories): 1 serving of Avocado-Egg Toast
- Clean-Eating Tip: Use sprouted-grain bread without added sugars.
- A.M. Snack (101 calories): 1 medium pear
- Lunch (392 calories): 1 serving of Spinach & Feta Turkey Meatballs with Herbed Quinoa
- P.M. Snack (62 calories): 1 medium orange
- Dinner (439 calories): 1 serving of Squash & Red Lentil Curry with 1/2 cup of Easy Brown Rice
Daily Totals:
| Nutrient | Amount |
|---|---|
| Calories | 1,265 |
| Protein | 63 g |
| Carbohydrates | 147 g |
| Fiber | 33 g |
| Fat | 46 g |
| Sodium | 1,965 mg |
Day 3
- Breakfast (288 calories): 1 serving of Muesli with Raspberries
- A.M. Snack (62 calories): 1 medium orange
- Lunch (392 calories): 1 serving of Spinach & Feta Turkey Meatballs with Herbed Quinoa
- P.M. Snack (92 calories): 12 almonds
- Dinner (438 calories): 1 serving of Asian Tilapia with Stir-Fried Green Beans and 1 cup of Easy Brown Rice
Daily Totals:
| Nutrient | Amount |
|---|---|
| Calories | 1,272 |
| Protein | 62 g |
| Carbohydrates | 174 g |
| Fiber | 37 g |
| Fat | 48 g |
| Sodium | 1,444 mg |
Day 4
- Breakfast (257 calories): 1/2 cup of rolled oats cooked in 1 cup of milk, topped with 1 chopped medium plum and a pinch of cinnamon
- A.M. Snack (95 calories): 1 medium apple
- Lunch (392 calories): 1 serving of Spinach & Feta Turkey Meatballs with Herbed Quinoa
- P.M. Snack (105 calories): 1 medium banana
- Dinner (432 calories): 1 serving of Sheet-Pan Chicken & Brussels Sprouts with 1 1/2 cups of mixed greens dressed with 2 Tbsp. of Lemon-Tahini Dressing
Daily Totals:
| Nutrient | Amount |
|---|---|
| Calories | 1,281 |
| Protein | 58 g |
| Carbohydrates | 166 g |
| Fiber | 32 g |
| Fat | 41 g |
| Sodium | 1,553 mg |
Day 5
- Breakfast (266 calories): 1 serving of Peanut Butter-Banana Cinnamon Toast
- Clean-Eating Tip: Choose peanut butter without added sugars.
- A.M. Snack (32 calories): 1/2 cup of raspberries
- Lunch (392 calories): 1 serving of Spinach & Feta Turkey Meatballs with Herbed Quinoa
- Dinner (543 calories): 1 serving of Pork Chops with Garlicky Broccoli
Daily Totals:
| Nutrient | Amount |
|---|---|
| Calories | 1,233 |
| Protein | 54 g |
| Carbohydrates | 102 g |
| Fiber | 30 g |
| Fat | 71 g |
| Sodium | 1,175 mg |
Day 6
- Breakfast (257 calories): 1/2 cup of rolled oats cooked in 1 cup of milk, topped with 1 chopped medium plum and a pinch of cinnamon
- A.M. Snack (101 calories): 1 medium pear
- Lunch (325 calories): 1 serving of Veggie & Hummus Sandwich
- Clean-Eating Tip: Choose hummus without added sugars or excess sodium.
- P.M. Snack (62 calories): 1 medium orange
- Dinner (543 calories): 1 serving of Cauliflower Rice-Stuffed Peppers with 2 cups of mixed greens dressed with 1 Tbsp. of Citrus Vinaigrette
Daily Totals:
| Nutrient | Amount |
|---|---|
| Calories | 1,288 |
| Protein | 57 g |
| Carbohydrates | 146 g |
| Fiber | 31 g |
| Fat | 49 g |
| Sodium | 1,120 mg |
Day 7
- Breakfast (307 calories): 2 cups of Jason Mraz’s Avocado Green Smoothie
- A.M. Snack (35 calories): 1 clementine
- Lunch (352 calories): 2 1/4 cups of Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette, 1 slice of sprouted-grain bread toasted and topped with 1 Tbsp. of hummus
- Meal-Prep Tip: Save a serving of the salad for Day 10 lunch.
- P.M. Snack (30 calories): 1 plum
- Dinner (489 calories): 1 1/2 cups of Spicy Weight-Loss Cabbage Soup, 2 cups of No-Cook Black Bean Salad
- Meal-Prep Tip: Save a serving of the soup for Days 9 and 12 lunch.
Daily Totals:
| Nutrient | Amount |
|---|---|
| Calories | 1,213 |
| Protein | 35 g |
| Carbohydrates | 163 g |
| Fiber | 48 g |
| Fat | 55 g |
| Sodium | 1,365 mg |
Week 2
How to Meal Prep Your Week of Meals
Preparing ahead can simplify your week. For this week:
- Make Meal-Prep Sheet-Pan Chicken Thighs and Basic Quinoa for the Kale Salad with Quinoa & Chicken on Day 8.
- Cook a batch of Maple-Nut Granola to use for breakfast on Days 9 and 11.
- Prepare Rainbow Veggie Wraps with Peanut-Coconut Sauce for lunch on Day 13.
Day 8
- Breakfast (271 calories): 1 serving of Avocado-Egg Toast
- A.M. Snack (101 calories): 1 medium pear
- Lunch (391 calories): 1 serving of Kale Salad with Quinoa & Chicken
- P.M. Snack (62 calories): 1 medium orange
- Dinner (448 calories): 1 1/2 cups of Quick Beef & Barley Soup
Daily Totals:
| Nutrient | Amount |
|---|---|
| Calories | 1,273 |
| Protein | 67 g |
| Carbohydrates | 139 g |
| Fiber | 23 g |
| Fat | 47 g |
| Sodium | 1,318 mg |
Day 9
- Breakfast (256 calories): 1/2 cup of Maple-Nut Granola with 1/2 cup of milk
- Clean-Eating Tip: Choose granola without added sugars.
- A.M. Snack (62 calories): 1 medium orange
- Lunch (322 calories): 1 1/2 cups of Spicy Weight-Loss Cabbage Soup
- P.M. Snack (42 calories): 1/2 cup of blueberries
- Dinner (459 calories): 1 1/2 cups of Roasted Cauliflower & Potato Curry with 1/2 cup of Easy Brown Rice
Daily Totals:
| Nutrient | Amount |
|---|---|
| Calories | 1,141 |
| Protein | 33 g |
| Carbohydrates | 168 g |
| Fiber | 41 g |
| Fat | 45 g |
| Sodium | 1,322 mg |
Day 10
- Breakfast (288 calories): 1 serving of Muesli with Raspberries
- A.M. Snack (62 calories): 1 medium orange
- Lunch (352 calories): 1 serving of Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
- P.M. Snack (70 calories): 10 walnut halves
- Dinner (433 calories): 1 1/2 cups of One-Pot Garlicky Shrimp & Spinach
Daily Totals:
| Nutrient | Amount |
|---|---|
| Calories | 1,205 |
| Protein | 57 g |
| Carbohydrates | 155 g |
| Fiber | 41 g |
| Fat | 47 g |
| Sodium | 1,205 mg |
Day 11
- Breakfast (256 calories): 1/2 cup of Maple-Nut Granola with 1/2 cup of milk
- A.M. Snack (101 calories): 1 medium pear
- Lunch (327 calories): 1 serving of Veggie & Hummus Sandwich
- P.M. Snack (60 calories): 1 cup of strawberries
- Dinner (455 calories): 1 serving of Lemon-Rosemary Chicken Thighs with 1/2 cup of Easy Brown Rice and 2 cups of sautéed spinach
Daily Totals:
| Nutrient | Amount |
|---|---|
| Calories | 1,199 |
| Protein | 56 g |
| Carbohydrates | 133 g |
| Fiber | 31 g |
| Fat | 52 g |
| Sodium | 1,225 mg |
Day 12
- Breakfast (257 calories): 1/2 cup of rolled oats cooked in 1 cup of milk, topped with 1 chopped medium plum and a pinch of cinnamon
- A.M. Snack (35 calories): 1 clementine
- Lunch (322 calories): 1 1/2 cups of Spicy Weight-Loss Cabbage Soup
- P.M. Snack (70 calories): 10 walnut halves
- Dinner (458 calories): 1 1/2 cups of Black Bean-Quinoa Buddha Bowl
Daily Totals:
| Nutrient | Amount |
|---|---|
| Calories | 1,142 |
| Protein | 44 g |
| Carbohydrates | 151 g |
| Fiber | 36 g |
| Fat | 47 g |
| Sodium | 1,275 mg |
Day 13
- Breakfast (271 calories): 1 serving of Avocado-Egg Toast
- A.M. Snack (32 calories): 1/2 cup of raspberries
- Lunch (383 calories): 1 serving of Rainbow Veggie Wrap with Peanut-Coconut Sauce
- P.M. Snack (62 calories): 1 medium orange
- Dinner (495 calories): 1 serving of Pesto Chicken & Cauliflower
Daily Totals:
| Nutrient | Amount |
|---|---|
| Calories | 1,243 |
| Protein | 59 g |
| Carbohydrates | 121 g |
| Fiber | 27 g |
| Fat | 70 g |
| Sodium | 1,165 mg |
Day 14
- Breakfast (288 calories): 1 serving of Muesli with Raspberries
- A.M. Snack (62 calories): 1 medium orange
- Lunch (383 calories): 1 serving of Rainbow Veggie Wrap with Peanut-Coconut Sauce
- P.M. Snack (35 calories): 1 clementine
- Dinner (427 calories): 1 serving of Lemon-Tahini Chicken Salad
Daily Totals:
| Nutrient | Amount |
|---|---|
| Calories | 1,195 |
| Protein | 43 g |
| Carbohydrates | 159 g |
| Fiber | 43 g |
| Fat | 46 g |
| Sodium | 1,180 mg |
How We Create Meal Plans
Each EatingWell meal plan is carefully developed to ensure you’re getting the right mix of nutrients to help you feel your best. Based on the latest nutrition research and recommendations, our plans include a variety of foods to provide balanced nutrition and keep meals exciting.
- Variety: A mix of flavors, textures, and colors keeps meals enjoyable.
- Balance: Each plan is nutritionally balanced to help you feel satisfied.
- Accessibility: Recipes use common ingredients to make healthy eating easy and affordable.
Conclusion
This 14-day clean-eating meal plan is a comprehensive guide to help you reset your eating habits. By focusing on whole, minimally processed foods and balanced nutrition, you can achieve your health goals while enjoying delicious meals. Remember, the journey to better health is a marathon, not a sprint. Consistency is key, and this plan is a step in the right direction.
Note: For personalized advice and meal plans tailored to your specific health needs, consult a registered dietitian or nutritionist.
This clean-eating meal plan is a practical and enjoyable way to reset your eating habits and embrace a healthier lifestyle. Here’s to your success and well-being!
