7-Day Clean Eating Meal Plan

When it comes to sticking to a clean eating plan, it’s a great idea to schedule a week of meals all at once.  Be sure to incorporate as many foods you enjoy already instead of trying to force yourself to try too many new things at once.  Allow yourself to have some of the things you love, just in smaller portions (I have wine on my list).  The easier you make it on yourself, the better you’ll do.  Next, create your grocery list.  Clean eating doesn’t have to be expensive!  I got all of the items shown below for just $57 at ALDI.

This was my tentative meal plan for the 7-Day Clean Eating Challenge.  I say tentative because I will allow myself to substitute things if I want to, but only if they fit in with my goals and objectives.  My plan is based on eating family meals in the evening and cooking just for myself during the day.  I also am heavy on lean protein as I’m trying to increase my muscle mass.  Be sure to take your own dietary goals and restrictions into account when creating your own clean eating meal plan.  This isn’t meant as a one-size-fits-all diet.

Day One: Monday

• Breakfast:  Raspberry Protein Shake
• Snack:  Banana
• Lunch:  Lowfat cottage cheese + tossed salad
• Snack:  Homemade hummus with veggies  (carrots, peppers, broccoli)
• Dinner:  Corned Beef, potatoes, carrots and cabbage

Day Two: Tuesday

• Breakfast:  2-egg omelet with onions, peppers and mushrooms (how to make the perfect omelet)
• Snack:  Whole almonds
• Lunch:  Leftovers
• Snack:  Pineapple
• Dinner:  Crock pot rotisserie chicken with mashed potatoes and peas

Day Three: Wednesday

• Breakfast:  Raspberry Protein Shake
• Snack: Banana
• Lunch:  Avocado chicken salad on whole wheat flatbread (use homemade mayo)
• Snack:  Homemade air-popped popcorn
• Dinner:  Glazed salmon with sprouted brown rice (P.F. Chang Copycat) and broccoli

Day Four: Thursday

• Breakfast:  2-egg omelet with onions, peppers and mushrooms (how to make the perfect omelet)
• Snack:  Low-fat cottage cheese
• Lunch:  Salmon on whole wheat flatbread with cottage cheese
• Snack:  Glass of white wine, Whole almonds
• Dinner:  Turkey meatballs with butternut squash gnocchi

Day Five: Friday

• Breakfast:  Strawberry Protein Shake
• Snack:  Fruit
• Lunch:  Turkey meatball sandwich on whole wheat flatbread
• Snack:  Glass of white wine, Homemade air-popped popcorn
• Dinner:   Stuffed pepper soup (substitute brown rice) 
  

Day Six: Saturday

• Breakfast:  Raspberry Protein Shake
• Snack:  Low-fat cottage cheese
• Lunch:  Butternut squash gnocchi leftovers
• Snack:  Glass of white wine, Banana
• Dinner: Tuna Salad Niçoise

Day Seven: Sunday

• Breakfast: 3-egg veggie omelet
• Snack:  Homemade hummus with carrots
• Lunch:  Cobb salad
• Snack:  Raspberry Protein Shake
• Dinner:  Quinoa black-bean burrito bowl with guacamole 

 

Looking for more ideas?  View our other Clean Eating Meal Plans.  Want to join a challenge?  Apply for my next 21 Day Fix Challenge!  Spaces are limited.

 

Clean Eating Meal Plan Shopping List

• One bag frozen strawberries
• One bag frozen raspberries
• Greek yogurt
• Hummus (or ingredients to make it)
• Skim milk (one gallon)
• 2 dozen eggs
• One head broccoli
• Red and green peppers
• Mushrooms
• Onions
• Asparagus
• Whole chicken
• Corned beef brisket
• Tuna packed in water
• Salmon fillets (wild caught)
• Sprouted brown rice
• Bananas
• One bag whole almonds
• Pineapple (one whole)
• Low-fat cottage cheese
• Organic cherry tomatoes
• Fresh green beans

Leave a comment below letting me know which recipes are on your meal plan.  I’m looking for some fresh, easy ideas!