Eat right and eat clean with this 7-day meal plan!
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The Perfect 7-Day Meal Plan for Clean Eating
Breakfast | Egg White Omelet
An egg white omelet is a clean way to start the day without any extra cholesterol. Apart from being tasty, it’s also easy to make.
Separate the egg whites by cracking the top part of the egg and use a big spoon to scoop out the yolk. Mix three egg whites in a bowl and cook in a heated pan.
Try to season the omelet with some diced bell peppers, mushrooms, grilled onions, or add some ricotta cheese while folding the omeletMorning Snack | Fresh Fruits and Yogurt
For small cravings hours before lunchtime, enjoy a cup of Greek yogurt with fresh fruits. Dried apricots have a mildly sweet flavor that goes well with plain yogurt.
Try to avoid pre-prepared fruit mixes and flavored yogurt because they often have high sugar content and artificial coloring.
Lunch | Thousand Island Green Salad
Make a homemade Thousand Island dressing by mixing a few ingredients: 3/4 cup of plain Greek yogurt, half a teaspoon of oregano, half a teaspoon of garlic, and 3/4 cup of low-sodium ketchup.
Then fill the bowl with baby greens which have a lot more bioavailable nutrients than most mature vegetables.
Afternoon Snack | Carrots and Hummus
Carrots and hummus is a great low-calorie snack that’s perfect for anyone who’s trying to lose weight. Just store a few slices of carrots and some hummus in a container and enjoy this delicious and guilt-free snack anywhere.
Dinner | Quinoa and Grilled Chicken
Grilling a chicken is a healthier alternative to frying and quinoa has a lot fewer carbs than bread, pasta, and rice. It’s easy to make as well!
Make a homemade tasty dish by mixing the quinoa with a tablespoon of vinaigrette, some feta cheese, and a handful of sliced cucumbers and cherry tomatoes.
Dessert | Mixed Berries
For a sweet but light dessert, enjoy some fresh berries. Strawberries, raspberries, and blueberries have lower fructose contents and are great antioxidants.
Breakfast | Oatmeal Yogurt with Fruit
Start the second day of clean eating with a meal filled with protein and fuel. Get complex carbs from wholegrain oats and a natural sugar boost from some fruits.
Whether it’s a hot or cold bowl of oatmeal, this breakfast can satiate until the next meal because it takes a long time to digest. The additional tablespoons of Greek yogurt will give an early dose of protein and add some mild sweetness to the bowl.
Morning Snack | Grapes or Nuts
If it’s going to be a busier morning but you find yourself running low on fuel after the oatmeal breakfast, snack on some grapes and nuts to stave off the hunger until lunch time. Healthy snacking on nuts, which are especially effective brain food, will help keep you alert while the grapes will help with digestion and detox.
Lunch | Whole-Wheat Turkey Tortilla
Turkey has a higher protein content than chicken and whole-wheat tortillas have more complex carbs. Add an avocado spread for some good fats and a cup of mixed greens to make this tasty lunch a lot more nutritious.
Afternoon Snack | Pear and Popcorn
Popcorn is a very healthy snack without all the excess salt and cups of melted butter poured on top of it. Use alternative seasonings like cinnamon to add flavor to this snack.
The popcorn can only be as filling as potato chips, but eating a pear along with your popcorn can help satiate the stomach.
Dinner | Veggie Pizza
After all that clean eating, enjoy a delicious dinner with some veggie pizza. Use lentil flour to make the pizza crust to sneak in some protein in this healthy dinner.
Dessert | Berry Mousse
If there are any leftover berries, make a berry mousse with some silken tofu and vanilla extract.
Breakfast | Whole Grain Toasted Bagel
A light breakfast of a toasted bagel can help you lose weight by cutting down on the number of calories consumed in the morning, forcing the body to burn any stored fats. Whole grains also offer calories from complex carbs instead of the easy-to-burn simple carbs.
Complex Carbs Definition: complex carbohydrates have more sugar molecules than simple carbs which can be turned into readily available fuel source of the body.
Spread some peanut butter on the toasted bagel for a quick protein boost or use cream cheese or fat-free ricotta cheese and add some sliced fruits or berries.
Morning Snack | Apple and Nuts
An apple in the morning can give a quick energy boost without the crash. The nuts will also help keep you satiated until the next meal.
Lunch | Veggie and Tuna Salad
Never go wrong with a veggie and tuna salad. It’s easy to make and filled with nutrients.
Choose baby greens and then add some sliced cherry tomatoes and cucumbers for a crunchier texture. Add the tuna and season it with some vinaigrette.
Afternoon Snack | Berry Yogurt
Make a flavored yogurt using your choice of fresh berries without eating any artificial colors or sweeteners. In a cup of plain Greek yogurt, mix in the berries using a spoon.
Slice or squash the berries so that their juice will mix well with the yogurt.
Dinner | Steak and Potatoes
After a few days of white meat, enjoy some steak for dinner. This protein-heavy meal is especially great after a long afternoon workout.
Continue to control the portions and keep the steak at 100 g at most. Pair the lean steak with some Brussels sprouts and roasted sweet potatoes for clean carbs.
Dessert | Low-Fat Chocolate Milk
Enjoy something sweet after that big dinner. Chocolate isn’t always bad for your diet plan.
Make sure to use nonfat milk when making the chocolate drink. Don’t add any sugar.
Breakfast | Overnight Oats
Overnight oats are one of the best time-saver meal preps you can make. All that’s needed is a mason jar and a few ingredients: whole grain oats, nonfat milk, and whatever toppings are available.
Pour the oats and milk into the jar and let it sit in the fridge overnight. By morning, the oats will be soft. and then you can add berries, nuts, or seeds to add some crunch and flavor.
To sweeten it, add honey instead of sugar.
Morning Snack | Watermelon
With the time saved from making breakfast, pack some diced watermelon to snack on later or use these watermelon slices to add some tropical flavor to the protein smoothie.
If it’s not in season, substitute the watermelons with another fruit.
Lunch | Whole Grain Turkey Sandwich
Use whole grain bread to make a protein-rich and filling lunch. Whole grain bread is also low in sodium which can help prevent water retention after a workout.
Sneak in some baby greens, sliced tomatoes, and use a hummus spread to make the sandwich healthier and delicious.
Afternoon Snack | Broccoli and Cauliflower
Boiled or steamed broccoli and cauliflower is a healthy and easy-to-make afternoon snack. Season it with some herbs or spices to add some flavor.
Dinner | Teriyaki Salmon and Vegetables
Baked salmon is easy to make and rich in nutrients. Bake a 100g salmon for 10-15 minutes, while the steamed vegetables like carrots and broccoli will take less than 5 minutes.
After adding the teriyaki sauce, finish the dish by sprinkling some sesame seeds on top.
Dessert | Frozen Yogurt
Take some plain Greek yogurt and mix some fresh berries in then leave it in the freezer. Enjoy the homemade frozen yogurt after dinner.
Breakfast | Yogurt Berry Smoothie
If the dessert was left untouched the night before, have it for breakfast. Pour the frozen yogurt in the blender and turn it into a quick morning smoothie.
Instead of berries, add some chopped banana for some energy boost or add some protein powder as a pre-workout.
Morning Snack | Fruits and Nuts
If another energy boost is needed, snack on some more fresh or dried fruits in the morning. Take a handful of nuts as well to keep satiated until lunch.
Lunch | Whole Wheat Salmon Wrap
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Instead of the usual turkey sandwich, put some baked or grilled salmon in the whole wheat tortilla wrap. Then use mashed avocados as a tasty spread and sneak in some baby greens for extra nutrients.
Afternoon Snack | Fruits and Cottage Cheese
Enjoy another serving of fruits as an afternoon snack but choose packed fruits without any added sugar. Choose cottage cheese that’s low in sodium or has no added salt.
Dinner | Teriyaki Shrimp and Vegetables
Some seafood and vegetables in teriyaki sauce are tasty and one of the easiest dinner recipes. Just steam the vegetables and boil the shrimp until it turns bright pink.
Then cook some brown rice to serve on the side with this teriyaki dish.
Dessert | Berry Mousse
If the sweet tooth is still craving after dinner, enjoy another smooth berry mousse made from leftover berries, silken tofu, and vanilla extract.
Breakfast | Overnight Oats
If the day is going to start early, take a few seconds to prepare another jar of overnight oats. Then in the morning add some berries, honey, or sliced almonds and take breakfast to go.
Morning Snack | Cashews and Banana
Quickly sneak a banana and some cashews into a bag for some quick snacks until your lunch break. The cashews will help keep the stomach full while the banana will fuel up the body.
Lunch | Chicken and Veggie Soup
Make a homemade cup of chicken and veggie soup with some chicken broth or chicken bones. Then add some escarole, chopped spinach, and some mixed vegetables.
Afternoon Snack | Baked Sweet Potatoes
Baked sweet potatoes are easy to make and very filling. Wrap the potatoes in foil and bake them in the oven for an hour.
Bake a big batch every time because potatoes can last a week in the fridge. Just microwave them before eating to heat them up.
Dinner | Mustard Salmon
Enjoy another salmon meal but with a homemade mustard sauce. Make it by mixing 1/4 cup of sour cream, 2 teaspoons of lemon juice, and 2 tablespoons of mustard.
Spread the mustard on both sides of the salmon fillet and broil it for 10-12 minutes.
Dessert | Fruit Smoothie
If there are any leftover banana slices and frozen berries, make a quick dessert drink. Blend the fruits with a cup of plain yogurt until everything is smooth.
Breakfast | Eggs and Toast
Boiled eggs are rich in proteins and easy to make. Always make a big batch and set aside the rest as snacks.
Take two whole wheat slices and toast them. Then season them with cinnamon or have an avocado spread and put the sliced eggs on top.
Morning Snack | Banana and Nuts
If there are still leftover boiled eggs again for the morning snack have one of those. Otherwise, grab another handful of nuts and a banana to go.
Lunch | Veggie Soup
For a meatless lunch, make another veggie soup without the chicken bits. Then use beef or chicken broth to add flavor to the veggie soup.
Afternoon Snack | Carrots and Hummus
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An afternoon snack of carrots and hummus is filled with healthy fats, carbohydrates, and protein.
Dinner | Grilled Chicken and Vegetables
After a meatless lunch, grill a 100g chicken breast and along with some Brussels sprouts and sweet potatoes for dinner. Then season them with salt and pepper or other herbs.
Instead of a sweet dessert, enjoy a glass of red wine while having dinner.
Watch this video from Joanna Soh Official as she shares a guide on how to prepare an easy meal plan to help you reach your fitness goals :
Use this meal plan template to mix and match a different set menu for each day to suit any preferences, food allergies, and diet. If this weekly meal plan seems like a lot of work, try to cook a big batch of each dish and heat the leftovers for the next couple of days.
The most important thing about any meal planning is to monitor the proportions and make sure to practice clean eating.
What kind of meal plan do you follow to achieve your fitness goals? Share it with us in the comments section below!