Clean eating is a diet focused on consuming whole, unprocessed foods while avoiding processed and sugary foods as much as possible. In this 7-day clean-eating meal plan, I will provide breakfast, lunch, dinner, and snack ideas that emphasize healthy ingredients like fruits and vegetables, lean proteins, whole grains, and healthy fats. The goal is to give your body nourishing food while avoiding additives, preservatives, and artificial ingredients.
Day 1:
A) Breakfast: Banana Nut Oatmeal
- 1/2 cup oats
- 1 banana, sliced
- 1 tablespoon nuts (walnuts, almonds, etc.)
- Cinnamon to taste
- Milk or Greek yogurt to thin out
Mix the oats and milk/yogurt together in a bowl. Add in sliced banana and cinnamon and stir. Top with nuts. Oats provide fiber and whole grains, while banana adds natural sweetness and potassium. Nuts add healthy fats and protein.
B) Lunch: Tuna Salad Wrap
- 2 tablespoons tuna
- 1/2 cup mixed greens
- 1 celery stalk, diced
- 1 tablespoon light mayonnaise
- Whole wheat tortilla
Mix tuna, celery, and mayonnaise together in a small bowl. Spread tuna salad into a whole wheat tortilla and top with mixed greens. Tuna is a lean protein, while veggies add volume and nutrients. Whole wheat wrap provides fiber.
C) Dinner: Lemon Chicken and Broccoli
- 4 ounces boneless, skinless chicken breast
- 1 cup steamed broccoli
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- Salt and pepper to taste
Season chicken breast with salt and pepper. Heat olive oil in a skillet over medium heat and cook chicken until no longer pink inside, about 5-7 minutes per side. Transfer to a plate. Add broccoli to the skillet and toss until tender but still crisp, about 5 minutes. Transfer broccoli to plate with chicken. Top chicken with lemon juice before serving. Chicken and broccoli are nutrient-packed, while olive oil and lemon add flavor.
D) Snack: Carrot Sticks and Hummus
- 6 carrot sticks
- 1/4 cup hummus
Enjoy crunchy carrot sticks for dipping into creamy hummus. Carrots provide fiber, vitamins, and minerals, while hummus adds plant-based protein and healthy fats.
Day 2
A) Breakfast: Blueberry Yogurt Parfait
- 1/2 cup Greek yogurt (plain or vanilla)
- 1/2 cup fresh blueberries
- 1/4 cup granola
Layer Greek yogurt, blueberries and granola in a clear glass. Blueberries are high in antioxidants, yogurt provides protein and calcium, and granola adds texture. Enjoying the layers allows you to taste each component.
B) Lunch: Mediterranean Quinoa Salad
- 1 cup cooked quinoa
- 1/2 cucumber, diced
- 1/4 cup cherry tomatoes, halved
- 1/4 cup canned chickpeas, rinsed
- 1/4 cup fresh parsley or mint, chopped
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
Mix all ingredients together in a bowl. Quinoa provides protein and fiber while veggies add volume and nutrients. Chickpeas supply plant-based protein. Olive oil and vinegar create a bright Mediterranean-style dressing.
C) Dinner: Salmon with Roasted Potatoes and Asparagus
- 4 ounces salmon fillet
- 1 small potato, cubed
- 10 asparagus spears, trimmed
- 1 tablespoon olive oil
- Salt and pepper to taste
Preheat oven to 400°F. Toss potato cubes and asparagus with olive oil and season with salt and pepper. Spread out on a baking sheet. Place salmon fillet on another part of the sheet. Roast for 18-20 minutes, flipping salmon halfway, until fish is opaque and potato/asparagus are tender. Salmon delivers omega-3 fatty acids while veggies provide antioxidants.
D) Snack: Apple Slices with Peanut Butter
- 1 medium apple, cored and sliced
- 2 tablespoons natural peanut butter
Satisfy a sweet craving by dipping apple slices into peanut butter for crunch and creaminess. Apple adds fiber, vitamin C and phytonutrients while peanut butter contributes plant-based protein and healthy fats.
Day 3
A) Breakfast: Overnight Oats
- 1/2 cup oats
- 1/2 cup milk or yogurt of choice
- 1 tablespoon nut butter
- 1/4 banana, mashed
Mix oats, milk/yogurt and nut butter together in an airtight container. Mash in banana. Refrigerate overnight. Oats, nuts and yogurt provide staying power while banana sweetens naturally. Enjoy cold.
B) Lunch: Tofu Veggie Stir Fry
- 4 ounces extra firm tofu, cubed
- 1 cup mixed veggies like broccoli, carrots, bell peppers
- 1 tablespoon soy sauce or tamari
- 1 teaspoon sesame oil
- Cooked brown rice for serving
Stir fry tofu and veggies in a skillet with soy sauce and sesame oil until veggies are tender. Serve over brown rice. Tofu stands in for meat, adding protein, while rainbow veggies contribute nutrients. Brown rice delivers whole grains.
C) Dinner: Chicken Fajita Bowl
- 4 ounces chicken breast, grilled and sliced
- 1/2 bell pepper, sliced
- 1/4 onion, sliced
- 1/2 avocado, diced
- Lime wedge
- Brown or wild rice
Sauté peppers and onion until soft. Season chicken with fajita seasoning, grill or pan fry until cooked. Serve veggies, chicken and avocado over rice. Squeeze lime over top. Complete protein and fiber-rich ingredients come together in a hearty yet balanced meal.
D) Snack: Hard Boiled Egg and Grape Tomatoes
- 1 hard-boiled egg
- 1/4 cup grape tomatoes
Hard-boiled eggs provide satiating protein and vitamins, while grape tomatoes add crunch and antioxidant-rich flavor. Enjoy them together for a simple snack.
Day 4
A) Breakfast: Banana Pecan Pancakes
- 1 banana, mashed
- 1 egg
- 1/4 cup oat flour or almond flour
- 1 tablespoon melted coconut oil
- 1/4 cup chopped pecans
Mix banana, egg and flour together until smooth. Heat coconut oil in a skillet. Scoop batter and cook until bubbles form. Flip and cook other side. Top pancakes with chopped pecans. Banana and pecan both add natural sweetness to these nourishing flapjacks.
B) Lunch: Quinoa Tabbouleh Salad
- 1 cup cooked quinoa
- 1/2 cucumber, diced
- 1/2 cup cherry tomatoes, quartered
- 1/4 cup fresh parsley or mint, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Mix quinoa, veggies and herbs together in a bowl. Drizzle with olive oil and lemon juice. Season with salt and pepper. Quinoa provides protein and fiber while veggies add volume, flavor and nutrition. Olive oil and lemon lighten up the salad.
C) Dinner: Sheet Pan Salmon and Vegetables
- 4 ounces salmon fillet
- 1 cup mixed veggies like Brussels sprouts, carrots, zucchini
- 1 tablespoon olive oil
- Salt and pepper to taste
Preheat oven to 400°F. Toss veggies with olive oil and season. Spread on a baking sheet and top with salmon fillet. Roast for 20 minutes until salmon is opaque and veggies are tender. Bake it all on one sheet pan for easy clean up. Colorful roasted veggies perfectly complement protein-rich salmon.
D) Snack: Fruit Salad
- 1/2 cup mixed berries
- 1/2 small banana, sliced
- 1/4 cup grated apple
Toss assorted fruits together for a snack packed with vitamins, minerals and fiber. Enjoy the sweet variety of textures and flavors. Berries provide powerful antioxidants.
Day 5
A) Breakfast: Overnight Chia Pudding
- 1/4 cup chia seeds
- 1 cup milk or yogurt of choice
- 1/2 banana, mashed
- 1 tablespoon nut butter
Whisk chia seeds into milk/yogurt. Stir in mashed banana and nut butter. Refrigerate overnight until thickened. Scoop into a jar to enjoy on the go. Chia seeds deliver omega-3s and fiber while other ingredients add protein, vitamins and creaminess.
B) Lunch: Black Bean and Corn Salad
- 1/2 cup black beans, rinsed
- 1/2 cup corn kernels
- 1/4 cup red bell pepper, diced
- 1/4 avocado, diced
- Lime juice
- Cilantro or parsley
Toss beans, corn, bell pepper and avocado together in a bowl. Squeeze fresh lime juice over top and stir in herbs. Black beans and corn fill you up with fiber and nutrients. Bell pepper adds crunch and vitamin C. Avocado contributes heart-healthy fat.
C) Dinner: Turkey Burger Bowl
- 4 ounce turkey burger patty
- 1 cup roasted sweet potato wedges
- 1/2 cup sautéed greens like kale or spinach
- 1 tablespoon hummus
Cook turkey patty and roast sweet potato wedges according to package instructions. Sauté greens until wilted. Serve ingredients alongside each other in a bowl. Top burger with hummus. Lean protein and fiber-packed carbs and veggies make for a well-balanced meal.
D) Snack: Tomato Bruschetta
- 1/4 cup cherry tomatoes, halved
- 5-6 basil leaves, chopped
- 1 whole wheat pita wedge
Toss tomatoes with basil and a drizzle of olive oil. Serve with pita wedge for scooping. Fresh seasonal flavors deliver antioxidant lycopene from tomatoes. Whole wheat pita provides fiber.
Day 6
A) Breakfast: Protein Pancakes
- 1 banana
- 1⁄4 cup oats
- 1 egg
- 1 scoop vanilla protein powder
Blend banana, oats, egg and protein powder until smooth. Cook pancakes in a skillet sprayed with oil. Protein and whole grain pancakes will power you through your morning.
B) Lunch: Tabbouleh Wraps
- 1 cup tabbouleh salad (quinoa, veggies, herbs)
- 1 whole wheat tortilla
- 1⁄4 avocado, mashed
Spread tabbouleh salad down the center of a tortilla. Top with mashed avocado. Roll up tightly to eat. Nutritious quinoa and veggie tabbouleh wrapped in whole grains makes a satisfying portable meal.
C) Dinner: Chicken Fried Rice
- 4 ounces chicken, diced
- 1 cup cooked brown rice
- 1 cup mixed veggies
- 1 tablespoon soy sauce or tamari
Stir fry chicken and veggies until chicken is cooked through. Toss with cooked brown rice and soy sauce. Complete protein, fiber and antioxidants come together in this Asian-inspired one-pan meal.
D) Snack: Grapes and String Cheese
- 1 cup green or red grapes
- 1 string cheese stick
Sweet grapes pair with creamy string cheese for a snack with protein, calcium and hydration from both ingredients. Enjoy them together for an easy grab-and-go snack.
Day 7
A) Breakfast: Peanut Butter Toast
- 2 slices whole grain bread
- 2 tablespoons natural peanut butter
- 1 banana, sliced
Toast bread and spread with peanut butter. Top with banana slices. Wholesome carbs, plant protein and potassium come together in this breakfast classic.
B) Lunch: Shrimp and Vegetable Stir Fry
- 4 ounces cooked shrimp
- 1 cup mixed veggies like broccoli, bell peppers, mushrooms
- 1 tablespoon soy sauce
Stir fry shrimp just until pink and cooked through. Add veggies and soy sauce and continue cooking until veggies are tender-crisp. Shrimp delivers lean protein and veggies provide volume and nutrients.
C) Dinner: Salmon Teriyaki Skewers
- 4 ounces salmon, cut into cubes
- 1 bell pepper, cut into chunks
- 10 cherry tomatoes
- Teriyaki sauce
Alternate salmon, veggies and tomatoes onto skewers. Brush with teriyaki sauce and grill or broil 5-7 minutes, brushing occasionally with more sauce, until salmon is opaque. Colorful baked salmon and veggies make for an easy weeknight meal.
D) Snack: Zucchini Chips
- 1 small zucchini, sliced thin
- Olive oil spray
- Salt
Arrange zucchini slices in a single layer on a baking sheet. Lightly spray with olive oil and sprinkle with salt. Roast at 400°F for 10-15 minutes, flipping halfway, until crispy. Enjoy baked zucchini slices for a crunchy, low-calorie snack.
Final Words:
This concludes the 7-day clean eating meal plan full of nourishing whole foods and balanced macros to support your well-being and health goals. Sticking to unprocessed ingredients and home-cooked meals provides the sustainable nutrition your body needs. I hope you feel energized and satisfied following this gluten-free and plant-focused weekly menu.