7-Day Meal Plan for Clean Eating

After going through all the benefits of clean eating, you must know how to stick to a routine of foods. You do not have to eat bland food just because you are eating healthy. You can experiment with different foods and stay connected to clean eating. You can adopt this 7 days meal plan for starters and then go ahead with your own regime as you see fit.



Clean Eating Day 1

You can take three full meals and one snack.

Breakfast. Cook the good old rapid cooking oats with soy milk or organic skim. Top it with a thinly sliced apple. Garnish with some chopped walnuts.

Lunch. Toss some baby spinach along with salt-free Italian herbs and balsamic vinegar. Top it with a scoop of cannellini beans, red quinoa, and sliced avocado.

Snack. Drizzle some honey into a bowl of yogurt and stir. Fold in a mini sliced banana, garnish with some sliced almonds and just eat! You will love it.

Dinner. Sauté halved baby tomatoes, onions, and chopped bell pepper in a little extra virgin olive oil. Let them become tender and then add organic tofu or chicken breast. Cook through the meat pieces and serve over whole wheat penne pasta.

Clean Eating Day 2 

Breakfast. To make a satiating mixed fruit smoothie, put banana, grapes, avocado, spinach, kale, chia seeds, and unsweetened green tea into a blender and blend. Add some crushed ice and enjoy.

Lunch. For making cob salad, combine chopped romaine heart lettuce, avocados, chicken breast tomatoes, and hard boiled eggs. For making the dressing with this salad, combine red wine vinegar, extra virgin olive oil, maple syrup, kosher salt and black pepper. Drizzle this dressing over salad.

Dinner. Combine quinoa and lentils with mint and lemon. Now, sauté this mixture using extra virgin olive oil with minced garlic, red onions, red bell pepper, and celery. Let them become tender and add lentils. After the ingredients are heated through, serve them over a scoop of quinoa. Garnish with lemon juice and fresh mint.

Clean Eating Day 3 

Breakfast. Take a large saucepan and add water, dry quinoa, sweetener and salt. Stir well. Let the ingredients boil and reduce the heat. The water will absorb in 15 minutes. Take out in a serving bowl and pour some warm milk over cereal. For toppings, you can add any of these or all of these- raisins, dried apricots, diced almonds, sliced banana, or walnuts

Lunch. To make bean and spinach burrito wrap, warm 2 tortillas in preheated oven at 300 degrees for 15 minutes. In the meanwhile, put some spinach in the food processor and chop it. Put the chopped leaves and canned black beans (drained and rinsed) in a large skillet over medium-high heat. Cook for 3 minutes to wilt the leaves.

Take out this mixture and distribute it evenly on the tortillas, in the center. Add lettuce, salsa, cheese, Greek yogurt and ¼ cup rice on each wrap. Fold the tortillas over and under the ends.

Dinner. To make Turkey burger with feta and sun-dried tomatoes; take a large bowl and mix ground turkey, black pepper, kosher salt, sun-dried diced tomatoes, low-fat feta cheese, and diced green onions or chives. Make 4 patties out of this mixture. Grill these patties on the outdoor grill. Use your favorite condiments to top them. You can also make some extra patties and freeze them.

Clean Eating Day 4

Breakfast. To make banana strawberry protein smoothie, put bananas, strawberries, ginger root, skimmed milk, Greek yogurt, and wheat germ, in a blender. Pulse the ingredients to make a smooth creamy mixture. Take it out in a glass and enjoy.

Lunch. To make Mexican salad; combine mashed avocado with tomato, onion, cilantro and fresh lime juice. Toss this mixture with torn romaine so that the leaves are coated. Top with one scoop of each black beans (rinsed and drained out of can) and thawed corn. Eat it with your favorite dressing.

Dinner. To make honey Dijon salmon, start with preheating the oven. Mix mustard, lemon juice, and honey in a small bowl. Take a rimmed cookie sheet and line it with foil. Spread approximately ¾ of honey mixture over salmon and cover both sides. Keep skin side downward, place salmon on the cookie sheet. Pour the remaining honey mixture over the fish. Keep the dish in the oven, 4-5” from the broiler. Now, broil for 4-5 minutes until salmon is cooked through on each side. Eat it as is or if you are taking weight training, you can have it with brown rice or quinoa for an additional dose of protein.

Clean Eating Day 5 

Breakfast. To smooth almond oatmeal; put steel cut oats, maple syrup or honey, almond milk, cinnamon and salt in a slow cooker and combine well. Cover the cooker with a lid and cook for 4-5 hours on low. When the mixture has reached the desired consistency, take it out in a small bowl and top it with sliced almonds.

Lunch. To make the garden salad, take a large bowl and combine baby spinach, chopped avocado, red onions, sliced cucumber, grated carrots, sliced almonds, beans sprouts, fresh parsley, diced tomatoes, and roasted chopped chicken breast. To make the dressing, take a small bowl and combine lemon juice, olive oil, dried oregano, black pepper, and salt. Drizzle this dressing over salad and enjoy.

Dinner. To make lasagna rolls, preheat your oven to a temperature of 425 degrees. Take a casserole dish and put 1.25 cups marinara. Heat a large skillet over medium-low heat and pour oil. Sauté some chopped garlic for 1 minute and put chopped spinach and cook until wilted. Take a large bowl and combine spinach, garlic, ricotta, mozzarella, egg white, cottage cheese, salt, oregano, and pepper. On your kitchen slab, spread parchment paper. Arrange some lasagna noodles, put ¼ cup of spinach and cheese mixture over the noodles to cover them. Begin rolling the noodles and place the rolls in the casserole dish, with the seam side facing downward. Spread marinara over the rolls and sprinkle with the residual parmesan and mozzarella. Cover the dish with aluminum foil and put it in the preheated oven. Cook for 20 minutes. Take out and serve.

Clean Eating Day 6 

Breakfast. To make a green smoothie, put bananas, apple, orange juice, kale leaves, ice cubes, flax seeds and water in a blender. Blend to make a smooth puree. Pour it into a tall glass and enjoy.

Lunch. You need to make this lunch two days in advance. To make the skinny burrito, take a transparent jar and place the ingredients in this sequence: salsa, black beans, cheese, and yogurt. You can also add brown rice or quinoa if you like. Keep this jar in the refrigerator for two days. Take out when you want to eat it. Eat directly from this container or you can also spread it on a whole wheat wrap.

Dinner. To make flounder with tomatoes, take a large bowl and mix yogurt with lemon juice. Add some pieces of flounder and coat them with yogurt. Keep the bowl in the refrigerator and let them marinade while you cook rice. Heat a large skillet over medium-low heat and add olive oil, onions, and garlic. Cook for a few minutes until tender. Add rice along with diced tomatoes, vegetable broth, drained capers, diced red pepper, salt, and fresh thyme. Stir to mix and cover it with a lid. Reduce the heat to low. Let the rice cook for about 40 minutes. Put flounder with yogurt and cook until the fish is cooked through for 10 minutes. Take out on a plate and enjoy.

Clean Eating Day 7 

Breakfast. To make mozzarella and spinach frittata, heat a small skillet and pour some oil. Sauté onions over medium heat. When the onions become tender, spray the slow cooker on its inside walls using cooking spray. Take a large bowl and put sautéed onion, mozzarella cheese, eggs, milk, black pepper, white pepper, baby spinach, tomato, and salt. Whisk these ingredients and put them in the slow cooker. Sprinkle ¼ cup of cheese over these ingredients. Cover the cooker with lid and cook for 1.5 hours on low. When the eggs are set, serve it in a bowl.

Lunch. To make spaghetti squash; sauté some chopped onions, sliced mushrooms, minced garlic, and diced plum tomato using extra virgin olive oil. Lower the heat so that the vegetables stay warm. Take a small spaghetti squash and slice it in half. Discard the seeds and place it facing downward in a dish (preferably glass dish). Pour a few tablespoons water. Now, cover the dish using wax paper, put it in microwave and cook for 7-8 minutes on high. Collect out the strands and toss it with sautéed mix of vegetables. Garnish using crumbled feta cheese. Serve.

Dinner. To make pineapple chicken, heat a skillet, pour sesame oil and stir fry green and red bell peppers with a small amount of crushed red bell pepper. Add cooked, diced chicken breast with pineapple chunks. Cook until they are heated through. Take out over some wild rice and serve.