14 Day Clean Eating Meal Plan

Clean eating is about consuming whole, unprocessed foods to nourish your body naturally. This 14-day meal plan includes a mix of easy-to-prepare meals and snacks, focusing on fresh vegetables, lean proteins, whole grains, and healthy fats. Whether you’re looking to reset your diet or start a healthier lifestyle, this guide will keep you satisfied and energized.

Day 1

• Breakfast: Avocado toast with a poached egg and a side of fresh fruit.
• Snack: Raw almonds with a small apple.
• Lunch: Grilled chicken salad with spinach, cherry tomatoes, cucumbers, and olive oil.
• Snack: Carrot sticks with hummus.
• Dinner: Baked salmon, quinoa, and steamed broccoli.

Day 2

• Breakfast: Greek yogurt parfait with granola and berries.
• Snack: Celery sticks with almond butter.
• Lunch: Turkey wrap with avocado, spinach, and whole-grain tortilla.
• Snack: Hard-boiled egg with a piece of dark chocolate.
• Dinner: Stir-fried shrimp with brown rice and mixed vegetables.

Day 3

• Breakfast: Steel-cut oats with chia seeds, almond milk, and banana slices.
• Snack: A handful of walnuts and a pear.
• Lunch: Quinoa bowl with roasted chickpeas, kale, and tahini dressing.
• Snack: Sliced cucumber with tzatziki.
• Dinner: Grilled chicken, sweet potato, and sautéed spinach.

Day 4

• Breakfast: Smoothie with spinach, frozen mango, protein powder, and coconut water.
• Snack: Rice cake with peanut butter.
• Lunch: Tuna salad with mixed greens and olive oil dressing.
• Snack: Handful of trail mix (unsweetened).
• Dinner: Baked cod with wild rice and green beans.

Day 5

• Breakfast: Whole-grain toast with almond butter and sliced strawberries.
• Snack: Baby carrots with guacamole.
• Lunch: Turkey and avocado salad with lemon vinaigrette.
• Snack: Small handful of sunflower seeds.
• Dinner: Grilled steak with roasted Brussels sprouts and mashed cauliflower.

Day 6

• Breakfast: Scrambled eggs with sautéed bell peppers and spinach.
• Snack: Fresh orange slices.
• Lunch: Lentil soup with a slice of whole-grain bread.
• Snack: Greek yogurt with a drizzle of honey.
• Dinner: Stuffed bell peppers with ground turkey and quinoa.

Day 7

• Breakfast: Protein pancakes with maple syrup and a side of fresh blueberries.
• Snack: Cucumber slices with cottage cheese.
• Lunch: Chicken and vegetable stir-fry with brown rice.
• Snack: A small handful of cashews.
• Dinner: Baked trout with roasted sweet potatoes and asparagus.

Repeat Days 1-7 for Week 2

For the second week, simply repeat the meals from Days 1-7. Feel free to switch up some snacks or sides to keep things interesting.

Tips for Success

• Meal Prep: Prepare meals in advance to save time and avoid processed snacks.
• Hydration: Drink at least 8 glasses of water daily.
• Balanced Portions: Incorporate a variety of nutrients into every meal.
• Avoid Sugary Drinks: Opt for herbal teas, black coffee, or infused water.

By committing to this clean eating meal plan, you’ll feel energized and notice improvements in your overall well-being. Start today and transform your health!