Eating, the majority of the time should be simple and healthy…eat clean

With the plan listed below, you will fine that the meals are based on consuming whole foods. This diet will help you kickstart a healthier lifestyle of clean eating. All we ask is that you limit the amount of refined grains, salt, alcohol and added sugars. In the weekly meal plan below, we didn’t include alcohol, chose quick recipes and ingredients with less sodium, and tried our best to eliminate added sugar.

A great way to eat cleaner is by making your food from scratch. But don’t worry, we’ve also included tips on how to select “clean” packaged foods like salad dressings and soups. The calorie totals are included next to each meal so you can adjust accordingly if you wish to reduce even more.

Not sure if this is the plan for you? Leave us a message below and we will respond.

Plan Ahead: Here’s a tip! When buying your muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this smart whole-grain breakfast.

DAY 1:

 

Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/4 cup muesli
• 1/4 cup blueberries

A.M. Snack (70 calories)
• 2 tangerines (small)

Lunch (340 calories)
Avocado-Egg Toast with a Garden Salad
• 1 slice sprouted-grain bread
• 1/4 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season egg with a pinch each of salt and pepper
• 1 1/2 cups mixed greens
• 2 Tbsp. grated carrot
• 1/2 cup cucumber slices
Top salad with 1/2 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (51 calories)
• 11 almonds

Dinner (492 calories)
• 1 cup Mixed Greens Salad with Lean Protein (Chicken)
• 4 oz. cooked chicken breast, cooked in 1 tsp. olive oil and seasoned with a pinch each of salt and pepper
• 1 slice sprouted-grain bread, toasted and drizzled with 1/2 tsp. olive oil.

 

DAY 2:

Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/4 cup muesli
• 1/4 cup blueberries

A.M. Snack (84 calories)
• 11 almonds

Lunch (335 calories)
Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 1/2 cup chickpeas, rinsed
• 1/2 Tbsp. chopped walnuts
Combine ingredients and top salad with 1 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (70 calories)
• 2 tangerines

Dinner (434 calories)
• 1 3/4 cup Squash and Lentils
• 1/2 cup brown rice

Plan Ahead: Look for a pesto without added sugar or excess sodium, or make your own. Try EatingWell’s Classic Basil Pesto.

DAY 3:

egg avocado toast

Breakfast (250 calories)
Avocado-Egg Toast
• 1 slice sprouted-grain bread
• 1/4 medium avocado, mashed
• 2 tomato slices
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season egg with a pinch each of salt and pepper

A.M. Snack (161 calories)
• 1/2 cup unsalted dry-roasted pistachios (measured in shell)

Lunch (326 calories)
• 1 3/4 cups Squash & Red Lentil Curry

P.M. Snack (30 calories)
• 1 plum

Dinner (426 calories)
• 1 serving Cod (White Fish), Green Beans, and Basil Pesto
• 3/4 cup brown rice

Plan Ahead: Double-check the ingredient list on hummus to make sure you’re choosing one without added sugars or excess sodium. You can also try making your own.

DAY 4:

roasted chicken rice

Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/4 cup muesli
• 1/4 cup blueberries

A.M. Snack (30 calories)
• 1 plum

Lunch (323 calories)
Veggie Sandwich
• 2 slices sprouted-grain bread
• 1/4 medium avocado, mashed
• 1 Tbsp. hummus
Add veggies of your choice (try cucumber, tomato, carrots and greens).
• 1 clementine

P.M. Snack (86 calories)
• 4 apricot halves
• 4 walnut halves

Dinner (495 calories)
• 1 serving Roast Chicken & Rice
• 1/2 cup brown rice

Plan Ahead: When choosing a store-bought almond butter, avoid brands with added sugars and trans fats. Read more about choosing a healthy peanut butter.

DAY 5:

chickpea-curry-salad

Breakfast (290 calories)
• 1 slice sprouted-grain bread, toasted
• 1 Tbsp. almond butter
• 1 medium banana

A.M. Snack (60 calories)
• 2 Tbsp. hummus
• 1/2 cup cucumber slices

Lunch (336 calories)
Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 1/2 cup chickpeas, rinsed
• 1/2 Tbsp. chopped walnuts
• 1 Tbsp. crumbled feta cheese
Combine ingredients and top salad with 1 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (111 calories)
• 1/4 cup unsalted dry-roasted pistachios (measured in shell)
• 1 plum

Dinner (400 calories)
• Mexican Beef Skillet with Quinoa

• 1 lb extra lean ground beef

• 1 cup quinoa, 1 tbsp olive oil, 1 medium onion, 1 red pepper

• 2 cups low sodium chicken broth, 1 can black beans, 1 can of green chillies

• 3 tbsp of taco seasoning

 

DAY 6:

Vegetable Sandwich with Dill Sauce

Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/4 cup muesli
• 1/4 cup blueberries

A.M. Snack (67 calories)
• 8 dried apricots

Lunch (323 calories)
Veggie Sandwich
• 2 slices sprouted-grain bread
• 1/4 medium avocado, mashed
• 1 Tbsp. hummus
Add veggies of your choice (try cucumber, tomato, carrots and greens).
• 1 clementine

P.M. Snack (96 calories)
• 1 plum
• 5 walnut halves

Dinner (458 calories)
Chicken and Quinoa with Steamed Asparagus
• 5 oz.chicken breast cooked in 1 tsp. olive oil
• 3/4 cup cooked quinoa, drizzled with 1/2 Tbsp. each olive oil and lemon juice and seasoned with salt and pepper to taste
• 10 asparagus spears, steamed

Plan ahead: Cook extra quinoa tonight and save for lunch on Day 9. If you don’t have time to make soup for tomorrow’s dinner, choose a canned or pre-made option and compare nutrition labels to find one lower in sodium.

DAY 7:

veggie-scramble

Breakfast (254 calories)
Veggie Scramble
• 2 large eggs, scrambled with 3/4 cup vegetables of your choice (try zucchini, mushrooms and onions), cooked in 1/4 tsp. olive oil
• Top with 1 oz. feta cheese

A.M. Snack (70 calories)
2 clementines

Lunch (325 calories)
Tuna & White Bean Spinach Salad
2 cups spinach
• 1/3 cup chunk light tuna in water, drained
• 1/3 cup canned white beans, rinsed
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
Top salad with 1 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (78 calories)
6 walnut halves

Dinner (411 calories)
• 2 1/2 cups Bean & Barley Soup
• 2 cups mixed greens drizzled with 1/2 Tbsp. each olive oil and balsamic vinegar

Evening Snack (81 calories)
• 1/4 cup nonfat plain Greek yogurt mixed with 1/2 tsp. vanilla extract
• Top with 1/2 cup blueberries

 

DAY 8:

green smoothie

ingredient green smoothie

Breakfast (265 calories)
• 1 3/4 cups Green Smoothie
• 1 Tbsp. unsalted dry-roasted almonds

A.M. Snack (67 calories)
• 2 Tbsp. hummus
• 1 cup sliced cucumber

Lunch (323 calories)
Leftover soup
• 2 1/2 cups Bean & Barley Soup

P.M. Snack (30 calories)
• 1 plum

Dinner (403 calories)
Shrimp & Spiced Black Beans
• 5 oz. peeled shrimp cooked in 1/2 Tbsp. olive oil
• 1 cup veggies of your choice (try peppers and onions) cooked in 1/2 Tbsp. olive oil with a pinch each of salt and pepper
• 1/2 cup cooked black beans, spiced with crushed red pepper
Garnish with fresh cilantro and a squeeze of lime, if desired

Evening Snack (102 calories)
• 1 serving Broiled Mango

Plan Ahead: Cook extra vegetables tonight to have for lunch on Day 9.

DAY 9:

veggie-quinoa-bowl

Breakfast (265 calories)
• 1 3/4 cups Green Smoothie
• 1 Tbsp. unsalted dry-roasted almonds

A.M. Snack (50 calories)
• 2 medium carrots

Lunch (335 calories)
Veggie-Quinoa Bowl with Hummus Dressing
• 1 cup leftover veggies from last night’s dinner
• 1/2 cup cooked quinoa
• 2 oz. crumbled feta cheese
Hummus dressing
• 1 Tbsp. hummus
• 1 Tbsp. warm water
• Pepper to taste
Garnish with chopped fresh parsley and lemon juice

P.M. Snack (103 calories)
• 2 Tbsp. unsalted dry-roasted almonds

Dinner (372 calories)
• 4 Peanut-Tofu Cabbage Wraps

Evening Snack (92 calories)
• 3/4 cup Kiwi & Mango with Fresh Lime Zest

 

DAY 10:

peanutbutter-banana-toast

Breakfast (290 calories)
• 1 slice sprouted-grain bread, toasted
• 1 Tbsp. peanut butter
• 1 medium banana

A.M. Snack (67 calories)
• 1 cup cucumber slices
• 2 Tbsp. hummus

Lunch (323 calories)
Leftover soup
• 2 1/2 cups Bean & Barley Soup

P.M. Snack (82 calories)
• 1 plum
• 1 Tbsp. unsalted dry-roasted almonds

Dinner (458 calories)
Seared Pork Chop and Roasted Cabbage with Mustard-Chive Vinaigrette
• 4 oz. pork chop cooked in 1/2 Tbsp. olive oil and seasoned with a pinch each of salt and pepper
• 1 serving Roasted Cabbage with Mustard-Chive Vinaigrette
• 1 baked sweet potato topped with 1 tsp. butter

 

DAY 11:

apple-slices

Breakfast (267 calories)
Avocado-Egg Toast
• 1 slice sprouted-grain bread
• 1/4 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season egg with a pinch of salt and pepper
• 1 clementine

A.M. Snack (51 calories)
• 6 dried apricots

Lunch (336 calories)
Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 1/2 cup chickpeas, rinsed
• 1/2 Tbsp. chopped walnuts
• 1 Tbsp. crumbled feta cheese
Combine ingredients and top salad with 1 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (95 calories)
• 1 medium apple

Dinner (458 calories)
Chicken & Quinoa
• 5 oz. chicken breast cooked in 1 tsp. olive oil
• 3/4 cup cooked quinoa, drizzled with 1/2 Tbsp. each olive oil and lemon juice and seasoned with salt and pepper to taste
• 10 asparagus spears, steamed

Plan Ahead: Cook extra chicken tonight at dinner to have for lunch on Day 12 and a hard-boiled egg for a snack on Day 12.

DAY 12:

salmon brussel sprouts

Breakfast (290 calories)
• 1 slice sprouted-grain bread, toasted
• 1 Tbsp. peanut butter
• 1 medium banana

A.M. Snack (77 calories)
• 1 Tbsp. unsalted dry-roasted almonds
• 3 dried apricots

Lunch (338 calories)
Garden Salad with Chicken
• 5 oz. cooked chicken breast, leftover from last night’s dinner
• 2 cups mixed greens
• 1 cup veggies of your choice (try carrots, cucumbers and tomatoes)
Top salad with 1/2 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (78 calories)
• 1 hard-boiled egg, seasoned with a pinch each of salt and pepper

Dinner (436 calories)
Roast Salmon with Brussels Sprouts and Brown Rice
• 5 oz. salmon, coated with 1/4 tsp. olive oil and roasted
• 1 cup roasted Brussels sprouts, tossed with 1/2 Tbsp. olive oil and a pinch each of salt and pepper
• Top Brussels sprouts with 1 Tbsp. chopped walnuts
• 1/2 cup brown rice

DAY 13:

Spaghetti Squash & Meatballs

Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/4 cup muesli
• 1/4 cup blueberries

A.M. Snack (70 calories)
• 2 clementines

Lunch (319 calories)
Veggie Sandwich
• 2 slices sprouted-grain bread
• 1/4 medium avocado, mashed
• 1 Tbsp. hummus
Add veggies of your choice (try cucumber, tomato, carrots and greens).
•1 plum

P.M. Snack (147 calories)
• 1 medium apple
• 4 walnut halves

Dinner (408 calories)
• 1 serving Spaghetti Squash & Meatballs

 

DAY 14:

Tuna & White Bean Spinach Salad

Breakfast (267 calories)
Avocado-Egg Toast
• 1 slice sprouted-grain bread
• 1/4 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
Season egg with a pinch of salt and pepper
•1 clementine

A.M. Snack (86 calories)
• 4 walnut halves
• 4 dried apricots

Lunch (325 calories)
Tuna & White Bean Spinach Salad
• 2 cups spinach
• 1/3 cup chunk light tuna in water, drained
• 1/3 cup canned white beans, rinsed
• 3/4 cup veggies of your choice
Top salad with 1 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (82 calories)
• 1 plum
• 1 Tbsp. unsalted dry-roasted almonds

Dinner (461 calories)
• 1 serving Fish with Coconut-Shallot Sauce
• 1/2 cup brown rice
• 2 cups mixed greens drizzled with 1/2 Tbsp. each olive oil and vinegar

Note: This meal plan is controlled for calories and sodium—if a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this meal plan to better suit your individual nutrition needs.