Nutrition & Recipes
Easy and Delicious 7 Day Clean Eating Meal Plan
Aug
Simplify your routine and clean up your diet with recipes that are easy and delicious. This 7 day, flavor packed, clean eating meal plan is designed to support fat loss and make healthy eating stress free and fun.
Clean eating can mean a lot of things. For example at the start of Covid it literally meant scrubbing and sanitizing your food before you ate it. But that’s so last year. To me, clean eating simply means filling your plate with whole, healthy foods that are packed with nutrients and minimizing the amount of processed foods you eat. This 7 day, clean eating meal plan will help you do that with low stress and huge flavor.
The focus: fill up on nutrient dense foods – like vegetables and fruits, lean proteins, healthy fats and whole grains – that are packed with fiber, vitamins and minerals.
The goal: feel and look your best without having to stress about it.
You’ll see some repeat recipes in your clean eating meal plan not because I’m lazy but because making bigger batches of delicious, healthy meals is a great way to save yourself time and stress!
Clean Eating Food Focuses
This clean eating meal plan checks a lot of boxes. It’s high fiber. Packed with protein. Low in sugar. High on flavor. All together, this style of eating will give you more energy, fuel your workouts and support your goals.
- Vegetables. High in vitamins, and minerals and a good source of fiber, vegetables star in the clean eating show. Focus on eating as many as you can, in all colors of the rainbow.
- Fruits. Fruits, frozen or fresh, are a great source of phytonutrients and antioxidants. Again, make it a goal of yours to eat all of the colors of the rainbow as that’s the best way to ensure you get the widest variety of health benefits.
- Protein. Choose lean cuts as much as possible. Seafood, chicken, turkey, eggs, tofu and Greek yogurt are all great options. Lean cuts of grass fed beef and pork will find their way onto this menu too.
- Healthy Fat. Your body thrives on healthy fats. Think avocados, olive oils, nuts, seeds and fatty fish.
- Whole Grains and Complex Carbs. Whole grains provide a wide range of vitamins and minerals, as well as a hefty punch of fiber. We’re talking oats, quinoa, whole wheat and sprouted varieties. You’ll also find a wider variety of complex carb sources which are also packed with goodness – potatoes and sweet potatoes, *fruit, *beans, and corn.
- Legumes. Beans and legumes have earned their right to be on the clean eating table. They’re a good source of vegetarian protein and a great source of fiber.
- Water. Hydration helps digestion and transportation of nutrients.
The benefits of a high fiber, high protein, low sugar diet explained << This is why your clean eating meal plan revolves around these guidelines!
Your Week Long, Flavor-Packed, Clean Eating Meal Plan
Feel free to move meals around as they fit your schedule. Some meals are more involved than others so if you know that you won’t have time to cook on say, Thursday, and the recipe calls for too much prep time, simply swap it! Stay flexible. Substitute your favorite or seasonal vegetables and fruits when you want to and remember, food should be both healthy AND delicious!
Day 1:
Breakfast: Coconut Greek Yogurt Parfait
1 cup plain Greek yogurt
1/2 cup fresh or frozen mixed berries
1 tablespoon shredded coconut
1 tablespoon toasted walnuts
Build layers of yogurt, berries and coconut in a mason jar with an airtight lid. Top with toasted walnuts.
Meal prep tip: make three of these parfaits today so that you save time later in the week. Refrigerate until you’re ready to eat.
Lunch: Pesto Chickpea Quinoa Bowl
6 ounces pesto
2 cups cooked quinoa
1, 15 ounces canned chickpeas, drained and rinsed
1/4 cup red onion, diced
1/2 cup roasted red peppers, drained and sliced
1 cup cucumber, diced
1 tablespoon olive oil
1/4 cup feta, crumbled
2 tablespoons slivered almonds, toasted
salt and pepper
Combine quinoa, chickpeas, red onion, cucumber and olive oil in a large bowl. Season with salt and pepper. To prepare lunch: scoop 1/4 of the quinoa mixture onto your plate. Top with 2 tablespoons of pesto, 1 tablespoon of feta and 1/2 tablespoon slivered almonds.
Meal prep tip: store the toppings and the quinoa mix separately and build your plate when you are ready to eat. Also, save yourself even more time by doubling the amount of quinoa you cook today.
Dinner: Kale Salad with Grilled Salmon and Granny Smith Apples
1 large head of curly kale, deribbed and sliced thinly
1/2 Granny Smith apple, cored and sliced thinly
1/4 cup red onion, sliced thinly
2 tablespoons blue cheese, crumbled
6 ounces wild caught salmon
1 tablespoon maple syrup
1 tablespoon Dijon mustard
1 tablespoon balsamic vinegar
2 1/2 tablespoons olive oil
salt and pepper
Preheat broiler and move oven rack to the upper-center.
Combine maple syrup, Dijon, balsamic vinegar, salt and pepper in a large bowl. Drizzle in 2 tablespoons olive oil while whisking to emulsify. Remove half of the vinaigrette and set to the side.
Add kale to the bowl and use your hands to “massage” the vinaigrette in. Add apple, onion and blue cheese and toss to combine.
Season your salmon with salt and pepper. Heat a cast iron skillet over medium-high heat. Add 1/2 tablespoon of olive oil. Once hot, add salmon and cooked flesh side down, about 4 minutes. Resist the urge to peak, as you want the salmon to get as brown and crispy as possible. Carefully flip salmon, brush on what’s remaining of your vinaigrette and place under the broiler 2-3 minutes until cooked through.
Split your salad in half, reserving some for tomorrow’s lunch. Top tonight’s salad with your salmon and enjoy! *Don’t worry, kale salad can hold up, and even get better, over night!
Meal prep tip: marinate your chicken for tomorrow’s dinner tonight!
Day 2:
Breakfast: Hard Boiled Egg and Avocado Toast
2 hard boiled eggs, sliced
1/2 avocado, sliced
2 slices sprouted grain bread (such as Dave’s Killer Bread)
salt and pepper
olive oil for drizzling
red pepper flakes (optional)
Toast bread. Spread avocado evenly on both slices, using a fork to mash in a bit. Top with sliced egg. Season with salt, pepper, a pinch of red pepper flakes and a drizzle of olive oil.
*To make the perfect hard boiled eggs: place eggs in a sauce pot and cover with cold water. Bring to a boil. As soon as the water is boiling, turn off heat and put on a lid. Let sit in the hot water 5-6 minutes for just set yolks, 7-8 minutes for harder yolks. Carefully remove from hot water and transfer immediately to an ice bath. Peel when cool enough to handle.
Meal prep tip: make more eggs than you need. Hard boiled eggs are a great high protein snack!
Lunch: White Bean and Veggie Salad
1, 15 ounce can white beans, drained and rinsed
1/2 cup carrot, shredded
1/2 cup snow peas, sliced
1/2 cup red bell pepper, sliced
1/2 avocado, diced
2 tablespoons red wine vinegar
1 1/2 tablespoons olive oil
salt and pepper
3 cups mixed greens
Combine all ingredients except for the mixed greens in a medium bowl. Plate half of the salad over 1 1/2 cups of mixed greens. Save the rest of your greens and white bean mix for another day.
Dinner: Kale Salad with Herb and Lemon Chicken
1 1/2 pounds boneless, skinless chicken breast
4 tablespoons olive oil
4 garlic cloves, minced
1 teaspoon fresh thyme, minced
1 teaspoon fresh oregano, minced
1 teaspoon fresh parsley, minced
1 1/4 teaspoon salt
1/2 teaspoon black pepper
juice and zest from 1/2 a lemon
Combine all ingredients except for the chicken in a large Ziplock bag. Add chicken breasts and let marinate in the refrigerator for 30 minutes to overnight.
Preheat grill over medium-high heat. Oil the grates. Place chicken breast on the grill and cook 4-5 minutes on each side until cooked through.
Top what’s left of last night’s salad with 6 ounces of chicken and serve with 1/2 cup of quinoa from Day 1 lunch.
Day 3:
Breakfast: Coconut Greek Yogurt Parfait
Lunch: Spicy Hummus and Veggie Sandwich
2 slices whole grain bread
3 tablespoons hummus
1/2 tablespoon Sriracha or other hot sauce
1/4 avocado, mashed
1/2 cup baby spinach leaves
1/4 cup red bell pepper, sliced
1/4 cup cucumber, sliced
1/4 cup carrot, shredded
Combine hummus and Sriracha in a small bowl. Spread one slice of bread with hummus and the other with avocado. Fill the sandwich with spinach, bell pepper, cucumber and carrot. Slice in half and serve.
Meal prep tip: hummus is a great snack or appetizer, so get a big container and keep it in your fridge!
Dinner: Black Bean and Corn Salad with Grilled Pork Tenderloin
Pork Ingredients:
6 ounces pork tenderloin
1/2 tablespoon lime juice
1 tablespoon orange juice
1 tablespoon olive oil
pinch of garlic powder
salt and pepper to taste
Salad Ingredients:
1, 15 ounce can black beans, drained and rinsed
1 cup fresh or frozen/thawed corn kernels
1/2 cup red or orange bell pepper, diced
2 green onions, sliced
1/4 cup fresh cilantro, chopped
2 tablespoons olive oil
2 tablespoons orange juice
2 tablespoons lime juice
1/2 teaspoon dried garlic
1 teaspoon cumin
1/2 teaspoon dried oregano
1/4 teaspoon salt
Combine all pork ingredients in a Ziplock bag. Marinate in the refrigerator 15-20 minutes.
Meanwhile, whisk together 2 tablespoons each olive oil, orange juice, lime juice, cumin, dried garlic, oregano and salt in a large bowl. Set aside 1 tablespoon. Add the rest of the salad ingredients and toss to combine.
Preheat grill to medium high. Oil grate. Place pork on grill and cook 5-6 minutes per side until cooked through. Divide salad between a plate and a Tupperware container (to save for later). Slice pork and top each salad, drizzling with remaining vinaigrette.
Day 4:
Breakfast: Tropical Kale Smoothie
Lunch: Mediterranean “Bento” Box
1/4 red bell pepper, sliced
1/3 cucumber, sliced
2 tablespoons hummus
1/2 cup White Bean Salad
1/4 cup dry roasted almonds
1/2 cup grapes
Dinner: Black Bean and Corn Quesadilla with Small Green Salad
1 large whole wheat tortilla
1/4 avocado, mashed
1 cup Black Bean and Corn Salad, drained
1/2 cup baby spinach leaves
2 tablespoons cheddar cheese, shredded
2 tablespoons salsa
1 tablespoon plain Greek yogurt
cooking spray
1 cup mixed greens
lemon juice
olive oil
salt and pepper
Build your quesadilla: spread avocado on one half. Top with Black Bean and Corn Salad, spinach and cheese.
Heat a non-stick skillet over medium high heat. Coat with cooking spray. Add quesadilla and cook 3-4 minutes until browned and crispy. Carefully flip and cook another 3-4 minutes until both sides are brown and the center is warmed through.
As the quesadilla cooks, combine salsa and Greek yogurt. To serve, plate your mixed greens and drizzle with lemon juice, olive oil then season with salt and pepper. Slice quesadilla into 4 quarters. Serve with salsa-yogurt mix.
Day 5:
Breakfast: Coconut Greek Yogurt Parfait
Lunch: Tofu Super Food Bowl
6 ounces extra firm tofu, cubed
pinch of garlic powder
1 teaspoon low sodium soy sauce
1 tablespoon olive oil
1/2 tablespoon cornstarch
1 cup baby kale
1 tablespoon lemon juice
1/2 cup quinoa, cooked
1/2 cup beets, cooked and quartered
2 tablespoons hummus
1/2 cup edamame
1/4 avocado, dived
2 tablespoons sunflower seeds, toasted
Preheat oven to 425 degrees. Toss tofu with garlic powder, soy sauce, olive oil and cornstarch. Be gentle to make sure the cornstarch doesn’t clump. Spread on a baking sheet and bake 20-25 minutes until golden brown.
Place kale on a plate or in a large bowl and drizzle with lemon juice. Top with tofu, quinoa, beets, hummus, edamame, avocado and sunflower seeds. Enjoy!
Dinner: Sheet Pan Peppers and Potatoes with Herb-Lemon Chicken and Parsley-Lemon Yogurt Sauce
6 ounces Herb-Lemon Chicken, from earlier in the week
1/2 pound Yukon gold potatoes, diced
2 medium bell peppers, large slices
1 tablespoon olive oil
1/2 teaspoon salt
freshly ground black pepper
1/2 teaspoon cumin
1/2 teaspoon garlic powder
2 sprigs thyme
4 tablespoons plain Greek yogurt
1 tablespoon lemon juice
2 tablespoon parsley, chopped
salt and pepper
Preheat oven to 425 degrees. Line a sheet tray with aluminum foil (for easy clean up). In a large bowl combine potatoes, peppers, olive oil, spices and thyme. After the veggies are fully seasoned, spread in an even layer and bake 18-25 minutes until potatoes are cooked through and veggies are starting to brown.
Slice 1 Herb-Lemon Chicken Breast. During the last 10 minutes of cooking your veggies, add your chicken to heat through.
Meanwhile combine Greek yogurt, lemon juice, parsley, a pinch of salt and pepper in a small bowl. Add cold water by the teaspoon until you reached a saucy consistency. Reserve half for a future meal.
To serve, plate half of your potato and pepper mixture with the chicken on top. Drizzle with your sauce.
Meal prep tip: reserve the other half of your potatoes and peppers for Sunday brunch!
Day 6:
Breakfast: Tropical Kale Smoothie
Lunch: Buffalo Chicken Salad Toasts
1 cup Lemon-Herb Chicken, shredded or chopped
1/4 cup plain, Greek yogurt
1 tablespoon mayonnaise
1/4 cup celery, sliced
1 tablespoon red onion, minced
1 tablespoon Buffalo sauce
1 tablespoon blue cheese
salt and pepper
1/2 cup mixed greens
1 slice sprouted or whole grain bread, thick cut
Combine chicken, yogurt, mayo, celery, red onion, Buffalo sauce and blue cheese in a medium bowl. Season to taste with salt and pepper. Serve half of the chicken mix over mixed greens on toasted bread.
Meal prep tip: this salad is a great between-meals snack!
Dinner: Greek Turkey Burgers with Portobello Buns and Roasted Sweet Potato
1/2 pound ground turkey
1/2 cup frozen spinach, thawed and squeezed of liquid
1 teaspoon lemon zest
1/2 teaspoon garlic powder
1/4 teaspoon dried oregano
salt and pepper
1 tablespoon olive oil
2 large Portobello mushrooms, cleaned and stems removed
2 tablespoons Parsley-Lemon Yogurt Sauce
1 ounce roasted red peppers, drained
1 tablespoon feta, crumbled
cooking spray
2 medium sweet potatoes, scrubbed clean
Preheat oven to 425 degrees. Coat a sheet baking sheet with cooking spray. On another sheet tray, place a roasting rack.
Combine turkey, spinach, lemon zest, garlic powder, oregano, pinch of salt and pepper in a medium bowl; mix well. Form into 2 4-inch patties. Place on the prepared baking sheet (without the rack).
Brush mushrooms with olive oil and then sprinkle with salt and pepper. Place the mushrooms on the wire rack. Place both baking sheets in the oven and bake, switching positions halfway through, until the mushrooms are soft and the burgers are cooked through, 14 to 16 minutes.
Meanwhile, use a fork to prick holes in the skin of the sweet potatoes. Microwave on high, 7-10 minutes until fully cooked. You’ll use one tonight, and save the other for tomorrow.
Place a turkey burger on a mushroom cap. Top with 1 tablespoon of Yogurt Sauce, roasted red peppers and feta. Serve with a sweet potato split open along the top and drizzled with the remainder of the Yogurt Sauce.
Meal prep tip: save the second turkey burger nearby the potato, you’ll use them both tomorrow!
Day 7:
Finish up your 7 day clean eating meal plan with a fun Sunday brunch that is easy to make and absolutely delicious.
Brunch: Scrambled Eggs with Potato and Pepper Hash and Baby Spinach Salad
2 large eggs
salt and pepper
Potatoes and Peppers leftover from Day 5 dinner
1 tablespoon fresh parsley
1/2 cup baby spinach leaves
1/2 tablespoon fresh lemon juice
hot sauce of your choice
cooking spray
Heat a skillet over medium-high heat. Coat with cooking spray. Add potatoes and peppers. Let sit without moving 2-3 minutes until they’re starting to crisp on one side. Flip and cook another 2-3 minutes. Transfer to a serving plate.
Crack eggs into a small bowl. Add salt and pepper and whisk. Reheat skillet and coat with cooking spray. Pour in eggs and cook 2-3 minutes until just set. Use a wooden spoon to scrap the bottom of the pan to keep the eggs from burning. Season with pepper. Transfer to the plate with your potatoes. Top with fresh parsley and hot sauce of your choice and serve with a spinach salad with fresh lemon juice.
Dinner: Greek Turkey and Spinach Stuffed Sweet Potatoes
1 cooked sweet potato, from last night
1 turkey burger from last night
1/4 cup yellow onion, diced
1 garlic clove, minced
1/2 teaspoon garlic powder
pinch of cayenne
2 cups spinach
salt and pepper to taste
1 tablespoon olive oil
1 tablespoon Greek yogurt
Preheat oven to 450 degrees. Rub sweet potato with olive oil, season with salt and pepper and place in the oven to reheat, 8-12 minutes.
Heat olive oil in a non stick skillet. Once hot add onions and garlic. Cook 2-3 minutes, stirring with a wooden spoon, until onions start to turn translucent. Break up turkey burger and add to the pan with garlic powder and cayenne. Heat 1-2 minutes. Add spinach and cover 1 minute to wilt. Season with salt and pepper.
Cut a slit lengthwise along the top of the sweet potato. Spoon in your turkey and spinach mixture. Top with Greek yogurt and enjoy!
This clean eating meal plan is designed to give your body the nutrients it needs to thrive, while still focusing on building lean muscle and burning fat. Feel free to substitute in your favorite veggies/fruits/proteins/etc.
