Simple clean eating meal plan created by a nutritionist

The term “clean eating” may imply that other foods are “dirty,” but in reality that is not the case. To us, “clean eating” means filling your plate with nutrient-dense, whole foods like whole grains, fruits and vegetables, lean proteins, healthy fats, and legumes, all of which provide important nutrients like fiber while avoiding things like added sugars, sodium, etc. contain Reduce to a minimum saturated fats, nutrients that can harm our health if we eat too much.

The goal is to help you feel good, and sometimes you need a kick to get started. If you’re new to cooking or just feeling overwhelmed right now, this easy-to-follow meal plan is for you. We focus on simple recipes with short ingredient lists, incorporate lots of pantry staples, and repeat meals throughout the week to maximize your time in the kitchen.

Why this meal plan is great for you

Whether you’re making one or more recipes, this meal plan is intended to provide inspiration and motivation – it’s not binding. Instead of sticking to a specific calorie count or portion size, listen to your hunger and fullness signals, and don’t completely ignore your cravings! It’s perfectly fine and healthy to enjoy a sweet treat or a glass of wine every now and then, and not limiting these things can actually make it easier to maintain a healthy lifestyle in the long run.

This 1,500 calorie meal plan includes modifications for 2,000 calories to support people with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, this is no longer the case. The 2020-2025 Dietary Guidelines for Americans suggest that limiting calorie intake to 1,200 per day is too low for most people to meet their nutrient needs and is unsustainable for long-term health and well-being.

What is a Clean Eating Diet Plan?

A clean eating diet plan includes plenty of fresh fruits and vegetables, fiber-rich whole grains and legumes, healthy fats, and lean proteins (like fish and chicken). It avoids added sugar and minimizes sodium and saturated fats, which can damage our hearts if we eat too much of them. While we’re certainly not against sweets, the average American consumes far more added sugar than the recommended limit of 6 teaspoons per day for women and 9 teaspoons for men. Often, much of the added sugar we consume comes from other foods like cereal and bars. Although we left these foods out of this plan, you can always add them back in as you see fit.

You’ll be happy with this plan because it’s full of nutrients that keep us full, like fiber (from fruits, vegetables, and legumes), lean protein (from Greek yogurt, fish, and chicken), and healthy fats (from nuts and avocado). . Regular meals and snacks from nutrient-dense sources, plenty of water to maintain hydration, and moderate exercise throughout the week provide more lasting energy.

What to eat on a clean eating diet

• Vegetables: The more the better, especially when it comes to leafy greens. Plain frozen vegetables are also a great option.
• Fruit: Opt for fresh or plain frozen fruit. When looking at canned fruit, look for options that are canned in water or fruit juice instead of sugary syrup. Drain canned fruit in syrup and rinse.
• Whole grain: Oats, whole grain bread, barley and quinoa are great options.
• Nuts and seeds: Choose plain, raw, roasted or salted nuts, but avoid most other flavors (like honey) because they contain added sugars. When choosing peanut butter, choose brands with only two ingredients: peanuts and salt.
• Healthy fats: Oily fish like salmon, as well as olive oil, canola and avocado are great options for healthy fats.
• Legumes: Beans and lentils are high in fiber and protein, and the canned options are convenient pantry staples.
• Lean proteins: When choosing proteins, opt for more chicken, turkey, fish, low-fat Greek yogurt, and legumes.

How to prep your meals for the week:

A little preparation at the start of the week will go a long way in making the rest of the week easier.

1. Prepare vegan superfood grain bowls for lunch on days 2-5.
2. Make citrus vinaigrette to enjoy for dinner throughout the week.

Day 1

Breakfast (490 calories)

• 1 cup low-fat plain Greek yogurt (179 calories)
• 1/4 cup raspberries (19 calories)
• 3 tbsp. chopped walnuts (292 calories)

AM snack (77 calories)

Lunch (360 calories)

PM snack (350 calories)

• 1 large apple (148 calories)
• 2 tbsp. natural peanut butter (202 calories)

Dinner (422 calories)

Food Preparation Tip: Gather the ingredients for tomorrow’s dinner, Slow Cooker Vegetable Minestrone Soup, to begin cooking on low for 6 to 8 hours tomorrow morning.

Daily totals: 1,699 calories, 84 g protein, 142 g carbohydrates, 34 g fiber, 94 g fat, 1,141 mg sodium

To get it to 2,000 calories: Increase the amount to 1 1/2 cups yogurt for breakfast and add 1/3 cup unsalted dry roasted almonds to the breakfast snack.

Day 2

Breakfast (324 calories)

AM snack (214 calories)

• 1/4 cup unsalted, dry-roasted almonds

Lunch (381 calories)

PM snack (37 calories)

• 1 medium bell pepper, sliced

Dinner (485 calories)

Food Preparation Tip: Reserve the leftover slow cooker vegetable minestrone soup for dinner tomorrow night.

Daily totals: 1,441 calories, 55 g protein, 154 g carbohydrates, 42 g fiber, 76 g fat, 1,135 mg sodium

To get it to 2,000 calories: Add 1 slice of whole wheat toast with 1 tablespoon of natural peanut butter for breakfast, increase the amount to 1/3 cup almonds for the mid-morning snack, add 1/4 cup hummus for the afternoon snack, and increase the amount to 1 whole avocado for dinner.

Day 3

Breakfast (491 calories)

• 1 cup low-fat plain Greek yogurt (179 calories)
• 1/4 cup raspberries (20 calories)
• 3 tbsp. chopped walnuts (292 calories)

AM snack (214 calories)

• 1/4 cup unsalted, dry-roasted almonds

Lunch (381 calories)

PM snack (77 calories)

Dinner (485 calories)

Daily totals: 1,648 calories, 70 g protein, 150 g carbohydrates, 45 g fiber, 87 g fat, 1,003 mg sodium

To get it to 2,000 calories: Increase the amount to 4 tablespoons chopped walnuts for breakfast and 1/3 cup almonds for the mid-morning snack, add 1/3 cup dried walnut halves for the afternoon snack, and increase the amount to 1 whole avocado for dinner.

Day 4

Breakfast (324 calories)

AM snack (183 calories)

• 1 medium bell pepper, sliced
• 1/4 cup hummus

Lunch (381 calories)

PM snack (214 calories)

• 1/4 cup unsalted, dry-roasted almonds

Dinner (493 calories)

Daily totals: 1,595 calories, 92 g protein, 130 g carbohydrates, 34 g fiber, 86 g fat, 1,438 mg sodium

To get it to 2,000 calories: Add 1 slice of whole wheat toast with 1 tablespoon of natural peanut butter for breakfast, increase the amount to 1/3 cup almonds and add 1 clementine for afternoon snack and add 1/2 cup cooked quinoa for dinner.

Day 5

Breakfast (491 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 3 tbsp. chopped walnuts

AM snack (324 calories)

• 1 medium apple
• 2 tbsp. natural peanut butter

Lunch (381 calories)

PM snack (77 calories)

Dinner (414 calories)

Food Preparation Tip: Reserve two servings of chicken and kale soup for lunch on days 6 and 7.

Daily totals: 1,687 calories, 84 g protein, 162 g carbohydrates, 36 g fiber, 89 g fat, 1,139 mg sodium

To get it to 2,000 calories: Add 1/4 cup unsalted dry roasted almonds to afternoon snack and 1/2 avocado to dinner.

Day 6

Breakfast (324 calories)

AM snack (324 calories)

• 1 medium apple (122 calories)
• 2 tbsp. natural peanut butter (202 calories)

Lunch (393 calories)

PM snack (152 calories)

• 1/3 cup cucumber, sliced ​​(6 calories)
• 1/4 cup hummus (146 calories)

Dinner (399 calories)

Daily totals: 1,592 calories, 67 g protein, 185 g carbohydrates, 32 g fiber, 68 g fat, 1,581 mg sodium

To get it to 2,000 calories: Add 1 slice of whole wheat toast with 1 tablespoon of natural peanut butter for breakfast, add 1 orange for afternoon snack and add 1/2 portion of chopped guacamole salad for dinner.

Day 7

Breakfast (324 calories)

AM snack (214 calories)

• 1/4 cup unsalted, dry-roasted almonds

Lunch (393 calories)

PM snack (183 calories)

• 1 medium bell pepper
• 1/4 cup hummus

Dinner (466 calories)

Daily totals: 1,580 calories, 73 g protein, 177 g carbohydrates, 36 g fiber, 69 g fat, 1,506 mg sodium

To get it to 2,000 calories: Add 1 slice of whole wheat toast with 1 tablespoon of natural peanut butter for breakfast, increase the amount to 1/3 cup almonds as a mid-morning snack, and add 1 serving of Everything Bagel Avocado Toast for dinner.