Download - Clean eating meal plans
This booklet consists of free healthy meal plans. It has been designed to give you an idea of
what you may be eating as you clean up your diet. The goal was to give you enough nutrition
and to have you eat regularly (every 3 hours or so), such that your blood sugar will be steady
and not going up and down due to long periods without eating or sugar spikes. I’ve included
nutrition counts and a shopping list for you. I am making the assumption that you are working
out/exercising, so there needs to be enough nutrition to support that. –Lela Thomas (Blogger)
CLEAN EATING MEAL PLANS
GETTING HEALTHY & LOSING WEIGHT
1
CLEAN
EATING
MEAL
PLANS
GETTING HEALTHY &
LOSING WEIGHT
Day 1
Breakfast – 1 serving Vegetarian Omelet with Bell Peppers
1 slice whole wheat toast
SNACK – 1 cup Spicy Oven Roasted Chickpeas
Lunch – Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey,
2 tsp mustard, 2 slices tomato)
1/2 cup raw baby carrots
1 cup sliced watermelon
SNACK – 1 medium apple
Dinner – 1 cup whole wheat pasta
1/2 cup low-sodium pasta sauce
3 lean beef meatballs
1 cup cooked broccoli
1703 calories
80 g fat, 20 g sat fat
43 g fiber, 40 g sugar
82 g protein
QUICK TIPS
If you see something
that you don’t eat, like
bread in a day’s meals,
switch for something
else. A few romaine
leaves are a great
substitute for bread or
whole wheat tortillas.
This plan is meant to
work for most people,
but I know it’s not ideal
for all. Modify to your
needs! Also, be sure not
to drink your calories.
Increase your water
intake and lower your
salt consumption.
2
Day 2
Breakfast – Nonfat plain Greek yogurt
1 tablespoon almonds
1 cup blueberries
SNACK – 5 whole grain crackers
1 piece 2% fat string cheese
Lunch – 1 1/2 cups Whole Wheat Chicken Pasta Salad
1 medium apple
SNACK – 2 ounce unsalted peanuts
Dinner -1 Baked Breaded Pork Chop
1 medium baked potato
1 tablespoon salsa
1 cup cooked green beans
1725 calories
58 g fat, 14 g sat fat
31 g fiber, 45 g sugar
95 g protein
3
Day 3
Breakfast – “Peanut Butter Banana Oatmeal”
1 cup cooked oatmeal
1 tablespoon peanut butter
1/2 sliced banana
(add banana and peanut butter after the oatmeal is cooked)
SNACK – 1 slice whole wheat toast with natural peanut butter
Lunch – 1 cup Black Eyed Pea Salad
4 ounces cooked chicken breast
1 cup celery sticks
SNACK – 1 cup baby carrots
Dinner – 1 cup whole wheat pasta (use the leftovers from day 1)
1/2 cup low-sodium, low sugar pasta sauce
1 chicken breast – cooked and cut in strips or cubes
Salad – 1 cup lettuce, 1/4 cup tomatoes, red onion
1 tablespoon oil and vinegar dressing
1700 calories
60 g fat, 18 g sat fat
35 g fiber, 48 g sugar
64 g protein
4
Day 4
Breakfast – Leftover Chicken and Veggie Omelet
SNACK – Strawberry Watermelon Smoothie
1/2 cup watermelon, 1/2 cup strawberries
6 ounces plain Greek yogurt
(if you are on the run, switch for a 1 cup of berries)
Lunch – 1 1/2 cups Whole Wheat Chicken Pasta Salad (Leftovers from Day 2)
1 cup red grapes
SNACK – 1 ounce almonds
Dinner – BBQ Chicken Stuffed Potato
1 cup cooked collard greens
1655 calories
50 g fat, 10 g sat fat
31 g fiber, 45 g sugar
64 g protein
5
Day 5
Breakfast – Nonfat Greek yogurt
1 tablespoon almonds
1 small banana
SNACK – 1 ounce peanuts
1 piece 2% fat string cheese
Lunch – 3 slices of turkey breast rolled up in a whole wheat tortilla (add green or red peppers if you like)
Salad:1 cup lettuce, shredded carrots and cucumbers
Dressing: 1 tablespoon oil and vinegar dressing
Dinner – 1 cup Black Eyed Pea Salad (use leftovers from day 3)
4 ounces baked chicken breast, seasoned with italian herb seasoning
1 cup cooked collard greens
Dessert – Strawberry Banana Smoothie
6 ounces plain Greek yogurt
1/2 cup strawberries, 1/2 banana
1670 calories
51 g fat, 15 g sat fat
37 g fiber, 38 g sugar
71 g protein
6
Day 6
Breakfast – 1 cup cooked oatmeal
1/2 cup blueberries
1 cup skim milk
SNACK – 6 whole grain crackers with natural peanut butter
Lunch – Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato)
1 cup baby carrots
1/4 cup hummus
SNACK – 1 medium apple
Dinner – “Breakfast for Dinner”
2 eggs
2 slices whole wheat French Toast
1 tablespoon fruit jam (no sugar added)
1 sliced orange
1660 calories
53 g fat, 16 g sat fat
38 g fiber, 45 g sugar
76 g protein
7
Day 7
Breakfast – 2 scrambled eggs
1 slice whole wheat bread
1 tablespoon peanut butter
SNACK – Nonfat plain Greek yogurt with a drizzle of honey on top
Lunch – Sesame Soy Grilled Salmon
1 cup cooked green beans
SNACK – 1/2 cup carrots, 1/2 cup celery
1/4 cup hummus
Dinner – 20 Minute Chicken Creole
1 cup brown rice
1 cup skim milk
1690 calories
50 g fat, 14 g sat fat
28 g fiber, 43 g sugar
72 g protein
8
WEEK 1 SHOPPING LIST
Produce Protein Dairy/Grains Misc
2 onions 9 eggs Butter Olive Oil
3 red bell peppers 6 ounces low-
sodium lunch meat
Light sour cream Salt
3 green peppers 1/2 lb lean beef
meatballs
3 Nonfat
Flavored Greek
yogurts
Pepper
4 tomatoes 2 cans low-sodium
chickpeas
Skim milk Mustard
1 bag baby carrots Peanut butter Cheddar cheese Low-sodium
pasta sauce
1 small watermelon 2 cans black eyed
peas
Whole wheat
bread
Cumin
1 cup broccoli 4 lb boneless
skinless chicken
breast
2 boxes whole
wheat pasta
Chili powder
2 medium apples Peanuts 1 cup dry oats Cayenne pepper
3 bananas Almonds Whole grain
crackers
Balsamic Vinegar
Celery 1 lean pork chop 1/2 cup brown
rice
Coffee
9
Fresh parsley 2% string cheese 2 plain Greek
yogurts
BBQ sauce
Lettuce Tub of hummus Whole wheat
tortillas
Fresh salsa
Red grapes 8 ounces salmon Cornflake crumbs
3 medium potatoes Dry bread crumbs
Green onions Fruit jam
Collard greens Sesame oil
3 cups green beans Low-sodium soy
sauce
Garlic 14 ounce can of
tomatoes
Basil leaves Low-sodium chili
sauce
1.5 cups blueberries Crushed red
pepper
1 orange
1 lb strawberries (fresh
or frozen)
10
WEEK 2 MEAL PLAN
Day 1
Breakfast – Whole wheat tortilla filled with 2 cooked egg whites (scrabbled), 1/2 avocado (sliced) and 1
tablespoon salsa
1 medium orange
SNACK - 1 ounce peanuts mixed with 1 ounce raisins
Lunch – 1 1/2 cups Walnut and Feta Whole Wheat Pasta Salad
1 medium peach
SNACK – 1 serving Fruit flavored Greek yogurt
Dinner - 4 ounces lean steak
Baked sweet potato
1 cup baked okra
1652 calories
70 g fat, 16 g sat fat
36 g fiber, 87 g sugar
79 g protein
11
Day 2
Breakfast – “Breakfast Sandwich”
1 egg on two sliced whole wheat toast w/slice of 2% cheddar
1 banana (or one cup of another fruit)
SNACK - 3 cups popcorn with a sprinkle chili powder and garlic powder
Lunch - Leftover meal: 4 ounces lean steak from yesterday’s dinner
Baked sweet potato
1 cup baked okra
SNACK - 1 1/2 cup cantaloupe
Dinner - 1 1/4 cup Easy Turkey Chili
1 slice whole wheat toast with garlic and 1 tsp margarine
Side salad with 1 cup lettuce, 1/2 tomato, slices of cucumber, 1 tbsp vinaigrette
1690 calories
60 g fat, 17 g sat fat
37 g fiber, 73 g sugar
76 g protein
12
Day 3
Breakfast – 1 whole wheat English muffin with 2 tablespoons peanut butter
1 cup cantaloupe
SNACK - 1 cup strawberries
1 ounce pistachios
Lunch - 1 1/2 cups leftover Walnut and Feta Pasta Salad (from day 1)
1 cup raw baby carrots
SNACK - 2 sticks light string cheese 6 whole wheat crackers
Dinner - Baked Fried chicken with Mixed Vegetables
1 medium baked sweet potato
1730 calories
55 g fat, 14 g sat fat
38 g fiber, 45 g sugar
84 g protein
13
Day 4
Breakfast - 1 serving of Kashi Go Lean Cereal with skim milk and 2 tbsp chopped walnuts (you can add
a teaspoon of honey for sweetness)
1 cup blueberries
SNACK - 1 serving Fruit flavored Greek yogurt
Lunch - Leftover Baked Fried Chicken with Mixed Vegetables 1 medium apple
SNACK - 1 4 Ingredient Protein Bar
Dinner - Red Wine Encrusted Panko Tilapia
1 cup brown rice with Italian seasoning
1 cup cooked baby carrots
1700 calories
60 g fat, 16 g sat fat
39 g fiber, 67 g sugar
79 g protein
14
Day 5
Breakfast – 1 whole wheat English muffin with 2 tablespoons peanut butter
1 banana
SNACK - 4 Ingredient Protein Bar
Lunch - Healthy Tuna Salad on 2 slices whole wheat bread
1 medium peach
1/2 cup sliced cucumber
SNACK - 3 cups popcorn with chili powder and garlic
Dinner - Grilled Chicken Parmesan
1 cup whole wheat pasta
1 cup cooked asparagus
1707 calories
57 g fat, 15 g sat fat
36 g fiber, 46 g sugar
100 g protein
15
Day 6
Breakfast – 1 cup cooked oatmeal with skim milk and 2 tbsp chopped walnuts
1 cup sliced strawberries
SNACK - 1 cup sliced cantaloupe
1 ounce peanuts
Lunch - 1 cup leftover Easy Turkey Chili 6 whole grain crackers
1/2 cup celery sticks
SNACK - 2 ounces low sodium turkey with mustard (roll it up and dip in a little mustard)
1/2 cup celery sticks
Dinner - Leftover Red Wine Encrusted Panko Tilapia (from day 4)
1 medium baked potato w/1 tablespoon light sour cream 1 cup cooked asparagus
1720 calories
54 g fat, 17 g sat fat
39 g fiber, 49 g sugar
89 g protein
16
Day 7
Breakfast – Whole wheat tortilla filled with 2 tablespoons peanut butter and 1/2 cup blueberries
1 serving of vanilla greek yogurt (lowest sugar content you can find)
SNACK - 4 Ingredient Protein Bar
Lunch - Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 teaspoons Dijon mustard, 2
slices onion)
1 cup sliced bell pepper
SNACK - 1 ounce peanuts mixed with 1 ounce raisins
Dinner - Leftover Grilled Chicken Parmesan (from day 5)
1 cup whole wheat pasta
1 cup cooked broccoli
1680 calories
55 g fat, 14 g sat fat
38 g fiber, 50 g sugar
94 g protein
17
WEEK 2 SHOPPING LIST
Produce Protein Dairy/Grains Misc.
1 avocado 1 dozen eggs Whole wheat
tortillas
Salsa
1 orange 1 cup walnuts 2 boxes whole
wheat spiral
pasta
Olive oil
2 peaches 8 ounces lean
steak
1/2 cup feta
cheese
Red wine vinegar
1 red onion 4 ounces
peanuts
2 fruit flavored
Greek yogurts
Dijon mustard
1 1/2 cups baby
spinach
2% cheddar
cheese slices
1 loaf whole
wheat bread
Black pepper
1 head garlic 1 lb lean ground
turkey
Margarine Salt
3 sweet potatoes 1 can low-sodium
kidney beans
Whole wheat
English muffins
2 ounces raisins
2 cups okra 2 ounces
pistachios
Whole wheat
bread crumbs
28 ounce can
crushed
tomatoes
2 banana Peanut butter Whole wheat
crackers
Chili powder
1 onion 1 cup Parmesan
cheese
3 cups oats Paprika
1 cup lettuce 3 1/2 lbs chicken
breast
1/2 cup brown
rice
Oregano
1 tomato 2 sticks light
string cheese
Light sour cream Cayenne pepper
1 cantaloupe Skim milk 1 tablespoon
light mayo
Cumin
1 lb baby carrots 2 tablespoons
walnuts
Kashi Go Lean
Cereal
Popcorn kernels
18
1 lb frozen mixed
vegetables
1 lb tilapia Garlic powder
1 lb strawberries 4 scoops all-
natural vanilla
protein powder
2 tablespoons
cornmeal
1 1/2 cups
blueberries
1 can tuna in
water
2 tablespoons
red wine
1 apple 1/2 cup cheddar
cheese
Onion powder
1 lemon 6 ounces low-
sodium turkey
Salt-free Italian
seasoning
1 cucumber Vanilla Greek
Yogurt
1 jar low-sodium
pasta sauce
1 head of celery Mustard
1 lb asparagus
2 bell peppers
1 potato
1 cup broccoli
19
WEEK 3 MEAL PLAN
Day 1
Breakfast -2 egg omelet with 1 tablespoon cheddar
1 slice whole wheat toast
1/2 cup sliced strawberries
SNACK – 1 medium banana
Lunch – 2 cups Salad Nicoise (make recipe x 2)
4 ounces tuna steak
1 medium pear
SNACK – 6 ounce Greek yogurt- frozen
Dinner – Grilled Onion Burger (make 1/2 of recipe)
Whole Wheat Bun
1 slice tomato, large lettuce leaf, 2 slices onion
1 cup roasted green beans
1710 calories
56 g fat, 14 g sat fat
34 g fiber, 46 g sugar
76 g protein
20
Day 2
Breakfast – 3/4 cup whole grain cereal
1 cup skim milk or soy milk
1/2 sliced banana
SNACK – 6 whole grain crackers
Lunch – Leftover grilled onion burger w/WW bun, tomato, lettuce, onion
1 cup raw baby carrots
SNACK – Sliced apple
2 tablespoons peanut butter
Dinner – 1 cup Southern Bean Soup
1 cup leftover Salad Nicoise
1680 calories
59 g fat, 16 g sat fat
36 g fiber, 50 g sugar
84 g protein
21
Day 3
Breakfast – Nonfat Greek yogurt
1 cup fresh cherries
2 tablespoons chopped pecans
SNACK – 1 cup grapes
Lunch – PB&B: 2 slices whole wheat bread, 2 tablespoons PB, 1/2 sliced banana
1 cup celery sticks
SNACK – 1/2 cup cottage cheese
1/2 cup mango
Dinner – 4 ounces Grilled Chicken (make extra for Thurs lunch)
1 cup Whole Wheat Breaded Buffalo Cauliflower
1 cup roasted green beans
1670 calories
46 g fat, 13 g sat fat
41 g fiber, 55 g sugar
81 g protein
22
Day 4
Breakfast – Mango Protein Smoothie
SNACK – 1 medium apple
1 ounce peanuts
Lunch – 1 cup leftover Southern Bean Soup
1 cup Fresh Vegetable Salad
SNACK – 6 whole grain crackers
1/4 cup hummus
Dinner – 4 ounces Healthy Meatloaf- make 1/2 recipe
3/4 cup roasted potatoes
1 cup cooked cauliflower
1710 calories
57 g fat, 17 g sat fat
37 g fiber, 48 g sugar
78 g protein
23
Day 5
Breakfast – 1 serving Nonfat Greek yogurt
1/2 cup whole grain cereal
1/2 cup fresh cherries
SNACK – 1 cup strawberries
1 ounce dry roasted edamame
Lunch – 2 cups leftover Fresh Vegetable Salad
4 ounces cooked chicken
1 cup grapes
SNACK – 6 ounces Greek yogurt
Dinner – 1 1/2 cups Sausage, Potato and Kale Stew
1 slice whole wheat toast
1703 calories
51 g fat, 14 g sat fat
29 g fiber, 51 g sugar
81 g protein
24
Day 6
Breakfast – 1 egg on a whole wheat English muffin
1 slice cheddar cheese
1 small kiwi
SNACK – 1 cup grapes
1/2 ounce pecans
Lunch – 1 1/2 cups leftover Sausage, Potato and Kale Stew
1/2 cup diced mango
SNACK – Chocolate Peanut Butter Smoothie
Dinner – 4 ounces cooked BBQ Pretzel Chicken
1 medium baked sweet potato
1 sliced tomato with Italian seasoning
1675 calories
54 g fat, 16 g sat fat
35 g fiber, 56 g sugar
87 g protein
25
Day 7
Breakfast – 4 Banana Protein Pancakes
2 tablespoons peanut butter
SNACK – 1 ounce pecans
Medium apple
Lunch – 4 ounces cooked leftover BBQ pretzel chicken on salad
2 cups romaine lettuce, 1/2 tomato, 1/2 green pepper
2 tablespoons oil and vinegar dressing
1 slice whole wheat toast
SNACK – 6 ounces frozen Greek yogurt
Dinner – 4 ounces leftover Healthy Meatloaf
1 medium baked potato
1 cup cooked kale
1720 calories
59 g fat, 17 g sat fat
34 g fiber, 60 g sugar
91 g protein
26
WEEK 3 SHOPPING LIST
Produce Protein Dairy/Grains Misc.
1 lb
strawberries
7 eggs Loaf of whole
wheat bread
Olives
4 medium
potatoes
1/4 cup
cheddar
cheese
Whole wheat
breadcrumbs
Apple cider
vinegar
6 medium
tomatoes
4 ounces
tuna steak
Whole wheat
hamburger
buns
Garlic
powder
3 cups green
beans
2 lbs 90%
lean
ground
beef
5- 6 ounce
containers of
Greek yogurt
Dijon
mustard
3 1/4 cup
romaine
lettuce
Peanut
butter
Box of whole
grain cereal
(< 200
calories, <12
g sugar, >3 g
fiber)
Black pepper
3 green
onions
1 lb mixed
dry beans
Skim milk 16 oz can
tomatoes
1 pear 1 lb lean,
low-sodium
ham
1/2 cup
barley
16 oz can
tomatoes
with green
chiles
3
onions
2.5 ounces
pecans
1 cup whole
wheat flour
1/3 cup hot
sauce
27
1/4 cup basil
leaves
1 1/2 lbs
chicken
breast
1 tablespoon
butter
1 tablespoon
brown sugar
1 kiwi Bag of dry
roasted
edamame
3/4 cup
cottage
cheese
2
tablespoons
mustard
5 bananas 1/2 cup
vanilla
protein
powder
Skim milk 1/3 cup low-
sodium
ketchup
1 lb baby
carrots
1 ounce
peanuts
1 cup whole
wheat bread
crumbs
Large can
crushed
tomatoes
6 cloves garlic Hummus Whole grain
crackers
Low-sodium
BBQ sauce
3 apples 1 large
Turkey
sausage
Whole wheat
English
muffins
Italian
seasoning
1 1/2 cups
cherries
1 cup
cottage
cheese
1/2 cup
chocolate
milk
1/2 cup
coconut
water
1 head celery 1 1/2 cups
oats
1 tsp baking
powder
3 1/2 cups
grapes
1 tsp vanilla
extract
Head of
cauliflower
1 tsp
cinnamon
28
2 mangos Olive oil
1 cup spinach
2 sweet
potatoes
3 green
peppers
1 cucumber
1/2 cup fresh
parsley
6 small yellow
potatoes
1 bunch kale
29
4 DAY FUN WEEK MEAL PLAN
If you would like to continue on your clean eating journey, great! However, I have added this 4 day plan
as a treat to give you a break that is still quite healthy. By filling your plate with foods loaded with
nutrients but low in calories, you'll get all the fiber, essential fatty acids, vitamins and minerals you
need. You may also find yourself feeling satisfied on fewer calories. Here's a taste of what a 2,000-
calorie-a-day meal plan includes: (Incorporate exercise)
Day 1
Breakfast:
Spicy breakfast burrito (tortilla, scrambled egg, black beans and salsa)
1 cup orange juice
1 cup fat-free milk
Lunch:
A "deli special" roast beef or chicken sandwich on whole-grain bread (with lettuce, sauteed mushrooms,
part-skim mozzarella, and yellow mustard)
3/4 cup baked potato wedges
Dinner:
5-ounce broiled salmon (stuffed with bread crumbs, celery, and onions) served with rice and slivered
almonds
1/2 cup steamed broccoli
1 cup fat-free milk
SNACKS:
1 cup cantaloupe
30
Day 2
Breakfast:
Cold cereal with raisins and fat-free milk
1 small banana
Slice of whole-wheat toast with margarine and jelly
Lunch:
Smoked turkey sandwich on whole-wheat pita bread (with romaine lettuce, tomato slices, salad
dressing and mustard)
1/2 cup apple slices
1 cup tomato juice
Dinner:
5-ounce grilled top loin steak
3/4 cup mashed potatoes
1/2 cup steamed carrots with honey
Whole-wheat dinner roll
1 cup fat-free milk
SNACKS:
1 cup low-fat yogurt with fruit
31
Day 3
Breakfast:
Cooked oatmeal with raisins and margarine
1/2 cup fat-free milk
1 cup orange juice
Lunch:
"South-of-the-border" taco salad (tortilla chips, ground turkey, black beans, iceberg lettuce, tomato
slices, low-fat cheddar, salsa, avocado and lime juice)
1 unsweetened drink
Dinner:
Spinach lasagna with ricotta and mozzarella cheese
Whole-wheat dinner roll
One cup fat-free milk
SNACKS:
1/2-ounce dry-roasted almonds
1/4 cup pineapple
2 tablespoons raisins
32
Day 4
Breakfast:
3 buckwheat pancakes with margarine and maple syrup
1/2 cup strawberries
3/4 cup honeydew melon
1/2 cup fat-free milk
Lunch:
Manhattan clam chowder
10 whole-wheat crackers
1 medium orange
1 cup fat-free milk
Dinner:
Asian veggie stir fry (with tofu, bok choy, bell peppers)
1 cup brown rice
1 cup lemon-flavored ice tea
SNACKS:
1 large banana
1 cup yogurt with fruit
1 ounce sunflower seeds
33
CHECK OUT THESE GREAT MEAL PLAN RESOURCES
Below, you will find quick links to other monthly meal plans to help you
towards your new fit and healthy lifestyle. Enjoy!
1. eMeals provides monthly meal plans that are available for 50 different eating styles, like
Low Carb, Vegetarian, Slow Cooker Meals and of course Clean Eating.
http://www.emeals.com/?utm_medium=CJ&utm_source=7079960
2. Eathismuch.com Free meal planning site is http://www.eatthismuch.com/
3. Eating Well has a lot of great meal plans with different amounts of calories
http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans
4. Good Housekeeping’s 1300 calorie meal plans (this is for those asking about 1200
calorie plans) http://www.goodhousekeeping.com/health/diet-plans/diet-tasty-low-cal-
hammock-0403
5. The Gracious Pantry has great free clean eating meal plans
http://www.thegraciouspantry.com/daily-menus/
6. 100 Days of Real Food’s plans http://www.100daysofrealfood.com/our-free-meal-plans/
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Please refer to this simple plate as a chart to help you plan healthier meals. Diets don’t work
for everyone. But, if you practice small changes, healthy eating, and a positive mindset-
everything will balance out for your good. –Lela Thomas (Blogger)