Eating clean doesn’t have to be a daunting task. With a bit of planning and preparation, you can enjoy delicious, wholesome meals that fuel your body and mind. This weekly clean eating meal plan is designed to simplify your life, inspire your taste buds, and keep you on track with your health goals.
What is Clean Eating?
Clean eating focuses on consuming whole, minimally processed foods. This includes fresh fruits, vegetables, lean proteins, whole grains, and healthy fats. It’s about nourishing your body with ingredients that are as close to their natural state as possible while avoiding added sugars, refined grains, and artificial ingredients.
Why Plan Your Meals?
Meal planning offers several benefits:
- Saves Time: No more daily debates about what to cook.
- Promotes Healthy Choices: Planning prevents last-minute unhealthy food decisions.
- Saves Money: Buying only what you need reduces food waste and unnecessary spending.
- Reduces Stress: A structured plan simplifies your week.
How to Use This Weekly Meal Plan
- Prep Ahead: Dedicate a few hours on the weekend to prep ingredients or even batch-cook some meals.
- Stay Flexible: Feel free to swap meals based on your preferences or available ingredients.
- Double Up: Cook extra servings for dinner and save them for lunch the
- next day.
Let’s dive into a week of clean eating meals!
Day 1: Monday
Breakfast: Avocado and Egg Toast
- Ingredients: 1 slice of whole-grain bread, ½ avocado, 1 boiled or poached egg, pinch of salt and pepper
- Instructions: Toast the bread, mash the avocado on top, and add the egg. Sprinkle with salt and pepper.
Snack: Greek Yogurt with Berries
- Ingredients: ¾ cup plain Greek yogurt, ½ cup mixed berries, drizzle of honey (optional)
Lunch: Grilled Chicken Salad
- Ingredients: Grilled chicken breast, mixed greens, cherry tomatoes, cucumber, red onion, and olive oil-lemon dressing
- Instructions: Combine all ingredients and drizzle with dressing.
Grilled Chicken Salad
Snack: Almonds and Apple Slices
- Ingredients: 10-12 raw almonds, 1 medium apple (sliced)
Dinner: Baked Salmon with Quinoa and Steamed Broccoli
- Ingredients: 4 oz salmon fillet, ½ cup cooked quinoa, 1 cup steamed broccoli
- Instructions: Bake the salmon at 375°F (190°C) for 15-20 minutes, season with herbs and lemon.
Day 2: Tuesday
Breakfast: Overnight Oats
- Ingredients: ½ cup rolled oats, 1 cup almond milk, 1 tbsp chia seeds, ½ banana (sliced), and a dash of cinnamon
- Instructions: Mix all ingredients in a jar and refrigerate overnight.
Snack: Veggie Sticks with Hummus
- Ingredients: Carrot, celery, and cucumber sticks, ¼ cup hummus
Lunch: Chicken and Avocado Wrap
- Ingredients: Whole-grain tortilla, 3 oz Chicken slices, ¼ avocado (sliced), spinach leaves, and mustard
- Instructions: Spread mustard on the tortilla, add Chicken, avocado, and spinach, then roll up.
Snack: Hard-Boiled Egg and Cherry Tomatoes
- Ingredients: 1 hard-boiled egg, 1 cup cherry tomatoes
Dinner: Stir-Fried Shrimp with Vegetables
- Ingredients: 4 oz shrimp, 1 cup mixed stir-fry veggies, 1 tbsp coconut aminos, 1 tsp sesame oil
- Instructions: Sauté shrimp and veggies in sesame oil, add coconut aminos, and serve.
Stir Fried Shrimp with vegetables
Day 3: Wednesday
Breakfast: Smoothie Bowl
- Ingredients: 1 frozen banana, ½ cup frozen berries, ½ cup almond milk, 1 tbsp almond butter
- Instructions: Blend all ingredients until smooth, pour into a bowl, and top with granola and chia seeds.
Snack: Pumpkin Seeds and a Pear
- Ingredients: 2 tbsp pumpkin seeds, 1 medium pear
Lunch: Quinoa Buddha Bowl
- Ingredients: ½ cup cooked quinoa, roasted sweet potato cubes, chickpeas, spinach, and tahini dressing
- Instructions: Arrange ingredients in a bowl and drizzle with tahini dressing.
Snack: Cottage Cheese and Pineapple
- Ingredients: ½ cup low-fat cottage cheese, ½ cup pineapple chunks
Dinner: Zucchini Noodles with Meatballs
- Ingredients: Spiralized zucchini, meatballs, marinara sauce
- Instructions: Cook zucchini noodles briefly in a skillet, heat meatballs in marinara, and serve together.
Zucchini noodles with Chicken Meat balls
Day 4: Thursday
Breakfast: Chia Pudding
- Ingredients: 3 tbsp chia seeds, 1 cup almond milk, ½ tsp vanilla extract, fresh berries
- Instructions: Combine chia seeds, milk, and vanilla; refrigerate overnight. Top with berries.
Snack: Rice Cake with Almond Butter
- Ingredients: 1 rice cake, 1 tbsp almond butter
Lunch: Grilled Veggie and Quinoa Salad
- Ingredients: Grilled zucchini, bell peppers, asparagus, ½ cup cooked quinoa, balsamic vinaigrette
- Instructions: Toss grilled veggies with quinoa and drizzle with vinaigrette
Grilled Veggie and Quinoa salad
Snack: Mixed Nuts
- Ingredients: ¼ cup mixed raw nuts
Dinner: Baked Chicken with Roasted Brussels sprouts and Sweet Potato
- Ingredients: 4 oz chicken breast, ½ cup roasted Brussels sprouts, ½ roasted sweet potato
- Instructions: Season chicken and bake at 375°F (190°C) for 20-25 minutes. Roast Brussels sprouts and sweet potato together.
Day 5: Friday
Breakfast: Scrambled Eggs with Spinach
- Ingredients: 2 eggs, handful of spinach, 1 tsp olive oil
- Instructions: Sauté spinach in olive oil, add beaten eggs, and cook until done.
Snack: Orange and Walnuts
- Ingredients: 1 orange, 2 tbsp walnuts
Lunch: Lentil Soup with Whole-Grain Crackers
- Ingredients: Lentils, diced tomatoes, carrots, celery, onion, vegetable broth
- Instructions: Sauté veggies, add lentils and broth, simmer until cooked.
Lentil Soup with Whole Grain crackers.
Snack: Cucumber Slices with Feta
- Ingredients: Sliced cucumber, 2 tbsp crumbled feta cheese
Dinner: Grilled Steak with Green Beans and Mashed Cauliflower
- Ingredients: 4 oz steak, 1 cup steamed green beans, ½ cup mashed cauliflower
- Instructions: Grill steak to desired doneness. Serve with green beans and mashed cauliflower.
Day 6: Saturday
Breakfast: Protein Pancakes
- Ingredients: ½ cup rolled oats, 1 egg, ½ banana, pinch of baking powder
- Instructions: Blend all ingredients, cook in a skillet, and serve with fresh berries.
Protein Pancake
Snack: Celery Sticks with Peanut Butter
- Ingredients: 2 celery sticks, 1 tbsp natural peanut butter
Lunch: Tuna Salad Lettuce Wraps
- Ingredients: 1 can tuna (in water), ½ avocado, diced celery, lettuce leaves
- Instructions: Mix tuna, avocado, and celery. Scoop into lettuce leaves.
Snack: Dark Chocolate and Almonds
- Ingredients: 1 oz dark chocolate, 10-12 almonds
Dinner: Grilled Chicken Fajitas
- Ingredients: Grilled chicken strips, bell peppers, onions, whole-grain tortillas, guacamole
- Instructions: Sauté peppers and onions, add chicken. Serve in tortillas with guacamole.
Day 7: Sunday
Breakfast: Veggie Omelette
- Ingredients: 2 eggs, diced bell peppers, onions, spinach, 1 tsp olive oil
- Instructions: Sauté veggies, add beaten eggs, and cook into an omelette.
Snack: Fresh Fruit Salad
- Ingredients: Diced watermelon, kiwi, and mango
Lunch: Grilled Salmon Salad
- Ingredients: Grilled salmon, mixed greens, cherry tomatoes, cucumber, olive oil-lemon dressing
Snack: Roasted Chickpeas
- Ingredients: 1 cup cooked chickpeas, olive oil, spices
- Instructions: Toss chickpeas with oil and spices, roast at 400°F (200°C) for 20 minutes.
Chickpeas
Dinner: Stuffed Bell Peppers
- Ingredients: Bell peppers, ground Chicken, diced tomatoes, quinoa, spices
- Instructions: Stuff bell peppers with Chicken, quinoa, and tomatoes. Bake at 375°F (190°C) for 25-30 minutes.
Tips for Success
- Batch Cook Staples: Prepare grains, roasted veggies, and proteins in bulk for easy assembly.
- Stock Your Pantry: Keep essentials like olive oil, spices, and canned goods on hand.
- Invest in Storage Containers: Use reusable containers for portioning meals and snacks.
- Stay Hydrated: Drink plenty of water throughout the day.
Final Thoughts
Clean eating doesn’t have to be complicated. With this weekly meal plan, you’ll have everything you need to nourish your body while enjoying a variety of flavours. Happy meal planning!