What if I don't like a meal?

Feel free to swap any meal with another day's option or use leftovers. This plan is flexible—just stick to whole, clean ingredients.

How many calories per day is this plan?

This plan provides approximately 1,600-1,800 calories per day. Adjust portions based on your activity level and goals.

7-Day Clean Eating Meal Plan for Beginners

Starting a clean eating lifestyle doesn’t have to be overwhelming. This 7-day meal plan provides simple, delicious recipes using whole, unprocessed ingredients — perfect for anyone new to clean eating.

Each day includes breakfast, lunch, dinner, and snack options, plus a complete grocery list to make shopping effortless.

🎯 How This Meal Plan Works

What Makes It “Clean”?

Every meal in this plan follows clean eating principles:

✅ Whole, unprocessed ingredients
✅ No refined sugars or artificial additives
✅ Balanced macronutrients (protein, carbs, healthy fats)
✅ Nutrient-dense and satisfying

Macronutrient Balance

Each day provides approximately:

Protein: 100-120g
Carbs: 150-180g (mostly complex)
Fats: 50-60g (healthy sources)
Fiber: 30-40g
Calories: 1,600-1,800

💡 Tip: Adjust portions based on your activity level. Active individuals may need 200-300 extra calories.

Meal Prep Strategy

To save time during the week:

Sunday Prep: Cook proteins, grains, and roasted vegetables
Mid-Week Refresh: Chop fresh veggies on Wednesday
Morning Assembly: Most breakfasts take 5-10 minutes

🍱 For detailed prep instructions, see our Meal Prep for Beginners guide.

📅 Day-by-Day Meal Plan

Day 1: Monday

Breakfast: Berry Protein Oats

1/2 cup rolled oats
1 scoop vanilla protein powder
1/2 cup mixed berries
1 tbsp almond butter
Cinnamon to taste

Calories: ~400 | Protein: 30g

Lunch: Grilled Chicken & Quinoa Bowl

4 oz grilled chicken breast
3/4 cup cooked quinoa
2 cups mixed greens
Cherry tomatoes, cucumber, bell peppers
2 tbsp olive oil & lemon dressing

Calories: ~500 | Protein: 40g

Dinner: Baked Salmon with Sweet Potato

5 oz wild-caught salmon
1 medium baked sweet potato
2 cups steamed broccoli
1 tsp olive oil & herbs

Calories: ~550 | Protein: 40g

Snack: Apple with Almond Butter

1 medium apple
2 tbsp natural almond butter

Calories: ~250 | Protein: 7g

Daily Total: ~1,700 calories | 117g protein

Day 2: Tuesday

Breakfast: Greek Yogurt Parfait

1 cup plain Greek yogurt
1/2 cup granola (clean ingredients)
1/2 cup blueberries
1 tbsp chia seeds
Drizzle of honey

Calories: ~420 | Protein: 28g

Lunch: Turkey & Avocado Lettuce Wraps

4 oz sliced turkey breast (nitrate-free)
1/2 avocado, sliced
Romaine lettuce leaves
Tomato, cucumber, sprouts
Mustard and hummus

Calories: ~380 | Protein: 35g

Dinner: Stir-Fried Tofu with Brown Rice

6 oz firm tofu, cubed
1 cup cooked brown rice
2 cups mixed vegetables (broccoli, peppers, snap peas)
2 tbsp coconut aminos
1 tbsp sesame oil
Ginger and garlic

Calories: ~600 | Protein: 32g

Snack: Carrots & Hummus

1 cup baby carrots
1/4 cup hummus

Calories: ~150 | Protein: 6g

Daily Total: ~1,550 calories | 101g protein

Day 3: Wednesday

Breakfast: Veggie Egg Scramble

3 whole eggs
1 cup spinach
1/4 cup diced bell peppers
1/4 cup mushrooms
1 slice whole grain toast
1/2 avocado

Calories: ~450 | Protein: 25g

Lunch: Lentil & Vegetable Soup

1.5 cups lentil soup (homemade or clean-label)
Side salad with olive oil dressing
1 slice whole grain bread

Calories: ~420 | Protein: 22g

Dinner: Herb-Crusted Chicken Breast

5 oz chicken breast with herbs
1 cup roasted Brussels sprouts
1/2 cup wild rice
Side green salad

Calories: ~520 | Protein: 45g

Snack: Trail Mix

1/4 cup raw almonds
2 tbsp dried cranberries (no sugar added)
1 tbsp dark chocolate chips (70% cacao)

Calories: ~220 | Protein: 7g

Daily Total: ~1,610 calories | 99g protein

Day 4: Thursday

Breakfast: Banana Protein Smoothie

1 frozen banana
1 scoop vanilla protein powder
1 tbsp peanut butter
1 cup unsweetened almond milk
Handful of spinach
Ice

Calories: ~380 | Protein: 30g

Lunch: Tuna Salad on Greens

5 oz canned tuna (in water)
2 cups mixed greens
Cherry tomatoes, cucumber, olives
2 tbsp olive oil & vinegar
Lemon wedge

Calories: ~400 | Protein: 40g

Dinner: Grass-Fed Beef & Veggie Stir-Fry

4 oz grass-fed beef strips
2 cups stir-fried vegetables
3/4 cup cauliflower rice
Coconut aminos and garlic

Calories: ~480 | Protein: 35g

Snack: Celery with Peanut Butter

4 celery sticks
2 tbsp natural peanut butter

Calories: ~180 | Protein: 8g

Daily Total: ~1,440 calories | 113g protein

Day 5: Friday

Breakfast: Overnight Chia Pudding

3 tbsp chia seeds
1 cup coconut milk
1/2 cup berries
1 tbsp almond butter
Vanilla extract

Calories: ~400 | Protein: 12g

Lunch: Chicken Caesar Salad (Clean Version)

4 oz grilled chicken
3 cups romaine lettuce
Homemade Caesar dressing (Greek yogurt base)
Parmesan cheese
Whole grain croutons

Calories: ~480 | Protein: 38g

Dinner: Baked Cod with Roasted Vegetables

6 oz baked cod
2 cups roasted vegetables (zucchini, peppers, onions)
1/2 cup quinoa
Lemon and herbs

Calories: ~520 | Protein: 42g

Snack: Greek Yogurt with Berries

1/2 cup Greek yogurt
1/2 cup strawberries

Calories: ~120 | Protein: 14g

Daily Total: ~1,520 calories | 106g protein

Day 6: Saturday

Breakfast: Sweet Potato Hash with Eggs

1 cup diced sweet potato
2 eggs (fried or poached)
1/2 cup sautéed spinach
1/4 avocado
Salsa

Calories: ~420 | Protein: 18g

Lunch: Mediterranean Chickpea Bowl

1 cup cooked chickpeas
1/2 cup cooked farro
Cucumber, tomato, red onion
Feta cheese (optional)
Olive oil & lemon dressing

Calories: ~480 | Protein: 18g

Dinner: Turkey Meatballs with Zucchini Noodles

5 turkey meatballs (homemade)
2 cups zucchini noodles
1 cup marinara sauce (no sugar added)
Fresh basil

Calories: ~550 | Protein: 42g

Snack: Mixed Nuts

1/4 cup mixed raw nuts

Calories: ~180 | Protein: 6g

Daily Total: ~1,630 calories | 84g protein

Day 7: Sunday

Breakfast: Protein Pancakes

2 pancakes (oat flour + banana + eggs)
1/2 cup berries
1 tbsp pure maple syrup
Sprinkle of cinnamon

Calories: ~380 | Protein: 20g

Lunch: Asian-Inspired Salmon Salad

4 oz baked salmon
Mixed greens and cabbage
Edamame, carrots, cucumber
Sesame ginger dressing

Calories: ~460 | Protein: 35g

Dinner: Stuffed Bell Peppers

2 bell peppers stuffed with:
- Ground turkey
- Quinoa
- Black beans
- Tomatoes and spices
Side salad

Calories: ~580 | Protein: 40g

Snack: Protein Energy Balls

2 energy balls (oats, dates, peanut butter)

Calories: ~160 | Protein: 6g

Daily Total: ~1,580 calories | 101g protein

🛒 Complete Grocery List

Proteins

Grains & Carbs

Fresh Produce

Pantry Staples

📋 Save this list to your phone or print it out. Check your pantry first to avoid buying duplicates!

🍳 Meal Prep Tips for Success

Sunday Prep Session (2-3 hours)

Cook Proteins
- Grill all chicken breasts
- Bake salmon fillets
- Prepare turkey meatballs
Prep Grains
- Cook quinoa and brown rice in batches
- Store in portioned containers
Chop Vegetables
- Wash and chop lettuce, peppers, cucumbers
- Roast a big batch of vegetables
- Pre-cut carrots and celery sticks
Make Sauces & Dressings
- Olive oil & lemon dressing
- Hummus (if making from scratch)
- Caesar dressing
Assemble Breakfast Items
- Overnight oats jars
- Chia pudding cups
- Energy balls

🍱 Store prepped ingredients in glass containers in the fridge. Most items last 4-5 days.

💡 Customization & Substitutions

Dietary Modifications

Vegan/Vegetarian:

Replace animal proteins with tofu, tempeh, beans, lentils
Use plant-based protein powder
Substitute Greek yogurt with coconut yogurt

Gluten-Free:

Replace whole grain bread with gluten-free bread or rice cakes
Use gluten-free oats
Substitute farro with quinoa or rice

Dairy-Free:

Use coconut or almond yogurt
Skip cheese or use vegan alternatives
Ensure protein powder is plant-based

Higher Calories (2,000-2,200):

Add an extra snack (nuts, protein shake)
Increase portion sizes by 25%
Add healthy fats (extra avocado, olive oil)

📏 Portion Control Guide

Food Type	Serving Size	Visual Cue
Protein	4-6 oz	Palm of your hand
Carbs	1/2-3/4 cup cooked	Cupped handful
Fats	1-2 tbsp	Thumb-sized portion
Vegetables	2+ cups	Two fists

⚖️ These are guidelines. Listen to your body’s hunger cues and adjust as needed.

🔄 Beyond Week 1

Week 2 Suggestions

Rotate proteins: Try lamb, pork tenderloin, or different fish
Experiment with new vegetables: Bok choy, asparagus, eggplant
Try different grains: Millet, buckwheat, freekeh

Keep It Interesting

Add new spices and herbs
Try international flavors (Mexican, Thai, Italian)
Follow seasonal produce for variety

🧭 Explore more recipes in our Healthy Recipes Section.

💬 FAQs

Can I prep these meals ahead?

Yes! Batch cook proteins, grains, and roasted vegetables on Sunday. Store in glass containers for easy grab-and-go meals all week.

What if I don’t like a certain meal?

Feel free to swap any meal with another day’s option or repeat your favorites. Just stick to whole, clean ingredients.

How many calories per day does this provide?

Approximately 1,600-1,800 calories. Adjust portions based on your activity level and weight goals.

Can I eat out while following this plan?

Yes, but stick to restaurants with clean, whole-food options. Choose grilled proteins, salads, and steamed vegetables.

Do I need to eat at specific times?

No. Eat when you’re hungry. Most people do well with 3 meals + 1-2 snacks spaced throughout the day.

Can I repeat this meal plan every week?

Yes, but rotate with different proteins, vegetables, and grains to ensure nutrient variety and prevent boredom.

🌿 Final Thoughts

This 7-day clean eating meal plan proves that eating healthy doesn’t have to be complicated or bland. By focusing on whole, real foods and simple preparations, you’ll naturally improve your energy, digestion, and overall well-being.

Remember: Clean eating is a lifestyle, not a short-term diet. Be flexible, listen to your body, and enjoy the process!

🧭 Continue your clean eating journey:

What Is Clean Eating?

Clean Eating Food List

Clean Eating Grocery List

Clean Eating Snacks

Meal Prep for Beginners