CLEAN EATING MEAL PLANS

GETTING HEALTHY & LOSING WEIGHT

This booklet consists of free healthy meal plans. It has been designed to give you an idea of what you may be eating as you clean up your diet. The goal was to give you enough nutrition and to have you eat regularly (every 3 hours or so), such that your blood sugar will be steady and not going up and down due to long periods without eating or sugar spikes. Ive included nutrition counts and a shopping list for you. I am making the assumption that you are working out/exercising, so there needs to be enough nutrition to support that. Lela Thomas (Blogger)

CLEAN EATING MEAL PLANS

GETTING HEALTHY & LOSING WEIGHT Day 1
Breakfast 1 serving Vegetarian Omelet with Bell Peppers 1 slice whole wheat toast

QUICK TIPS
If you see something that you dont eat, like bread in a days meals, switch for something else. A few romaine leaves are a great substitute for bread or whole wheat tortillas. This plan is meant to work for most people,

but I know its not ideal

for all. Modify to your needs! Also, be sure not to drink your calories.

SNACK 1 cup Spicy Oven Roasted Chickpeas

Lunch Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato) 1/2 cup raw baby carrots 1 cup sliced watermelon

Increase your water

intake and lower your salt consumption.

SNACK 1 medium apple

Dinner 1 cup whole wheat pasta 1/2 cup low-sodium pasta sauce 3 lean beef meatballs 1 cup cooked broccoli 1703 calories 80 g fat, 20 g sat fat 43 g fiber, 40 g sugar 82 g protein

Day 2
Breakfast Nonfat plain Greek yogurt 1 tablespoon almonds 1 cup blueberries

SNACK 5 whole grain crackers

1 piece 2% fat string cheese

Lunch 1 1/2 cups Whole Wheat Chicken Pasta Salad 1 medium apple

SNACK 2 ounce unsalted peanuts

Dinner -1 Baked Breaded Pork Chop 1 medium baked potato 1 tablespoon salsa 1 cup cooked green beans

1725 calories 58 g fat, 14 g sat fat 31 g fiber, 45 g sugar 95 g protein

Day 3
Breakfast Peanut Butter Banana Oatmeal 1 cup cooked oatmeal 1 tablespoon peanut butter 1/2 sliced banana (add banana and peanut butter after the oatmeal is cooked)

SNACK 1 slice whole wheat toast with natural peanut butter

Lunch 1 cup Black Eyed Pea Salad 4 ounces cooked chicken breast 1 cup celery sticks

SNACK 1 cup baby carrots

Dinner 1 cup whole wheat pasta (use the leftovers from day 1) 1/2 cup low-sodium, low sugar pasta sauce 1 chicken breast cooked and cut in strips or cubes Salad 1 cup lettuce, 1/4 cup tomatoes, red onion 1 tablespoon oil and vinegar dressing

1700 calories 60 g fat, 18 g sat fat 35 g fiber, 48 g sugar 64 g protein

Day 4

Breakfast Leftover Chicken and Veggie Omelet

SNACK Strawberry Watermelon Smoothie

1/2 cup watermelon, 1/2 cup strawberries 6 ounces plain Greek yogurt (if you are on the run, switch for a 1 cup of berries)

Lunch 1 1/2 cups Whole Wheat Chicken Pasta Salad (Leftovers from Day 2) 1 cup red grapes

SNACK 1 ounce almonds

Dinner BBQ Chicken Stuffed Potato 1 cup cooked collard greens

1655 calories 50 g fat, 10 g sat fat 31 g fiber, 45 g sugar 64 g protein

Day 5

Breakfast Nonfat Greek yogurt 1 tablespoon almonds 1 small banana

SNACK 1 ounce peanuts

1 piece 2% fat string cheese

Lunch 3 slices of turkey breast rolled up in a whole wheat tortilla (add green or red peppers if you like) Salad:1 cup lettuce, shredded carrots and cucumbers Dressing: 1 tablespoon oil and vinegar dressing

Dinner 1 cup Black Eyed Pea Salad (use leftovers from day 3) 4 ounces baked chicken breast, seasoned with italian herb seasoning 1 cup cooked collard greens

Dessert Strawberry Banana Smoothie 6 ounces plain Greek yogurt 1/2 cup strawberries, 1/2 banana

1670 calories 51 g fat, 15 g sat fat 37 g fiber, 38 g sugar 71 g protein

Day 6

Breakfast 1 cup cooked oatmeal 1/2 cup blueberries 1 cup skim milk

SNACK 6 whole grain crackers with natural peanut butter

Lunch Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato) 1 cup baby carrots 1/4 cup hummus

SNACK 1 medium apple

Dinner Breakfast for Dinner 2 eggs 2 slices whole wheat French Toast 1 tablespoon fruit jam (no sugar added) 1 sliced orange

1660 calories 53 g fat, 16 g sat fat 38 g fiber, 45 g sugar 76 g protein

Day 7

Breakfast 2 scrambled eggs 1 slice whole wheat bread 1 tablespoon peanut butter

SNACK Nonfat plain Greek yogurt with a drizzle of honey on top

Lunch Sesame Soy Grilled Salmon 1 cup cooked green beans

SNACK 1/2 cup carrots, 1/2 cup celery

1/4 cup hummus

Dinner 20 Minute Chicken Creole 1 cup brown rice 1 cup skim milk

1690 calories 50 g fat, 14 g sat fat 28 g fiber, 43 g sugar 72 g protein

WEEK 1 SHOPPING LIST

Produce Protein Dairy/Grains Misc

2 onions

9 eggs

Butter

Olive Oil

3 red bell peppers

6 ounces lowsodium lunch meat

Light sour cream

Salt

3 green peppers

1/2 lb lean beef meatballs

3 Nonfat Flavored Greek yogurts

Pepper

4 tomatoes

2 cans low-sodium chickpeas

Skim milk

Mustard

1 bag baby carrots

Peanut butter

Cheddar cheese

Low-sodium pasta sauce

1 small watermelon

2 cans black eyed peas

Whole wheat bread

Cumin

1 cup broccoli

4 lb boneless skinless chicken breast

2 boxes whole wheat pasta

Chili powder

2 medium apples

Peanuts

1 cup dry oats

Cayenne pepper

3 bananas

Almonds

Whole grain crackers

Balsamic Vinegar

Celery

1 lean pork chop

1/2 cup brown rice

Coffee

Fresh parsley

2% string cheese

2 plain Greek yogurts

BBQ sauce

Lettuce

Tub of hummus

Whole wheat tortillas

Fresh salsa

Red grapes

8 ounces salmon

Cornflake crumbs

3 medium potatoes

Dry bread crumbs

Green onions

Fruit jam

Collard greens

Sesame oil

3 cups green beans

Low-sodium soy sauce

Garlic

14 ounce can of tomatoes

Basil leaves

Low-sodium chili sauce

1.5 cups blueberries

Crushed red pepper

1 orange

1 lb strawberries (fresh or frozen)

WEEK 2 MEAL PLAN

Day 1
Breakfast Whole wheat tortilla filled with 2 cooked egg whites (scrabbled), 1/2 avocado (sliced) and 1 tablespoon salsa 1 medium orange

SNACK - 1 ounce peanuts mixed with 1 ounce raisins

Lunch 1 1/2 cups Walnut and Feta Whole Wheat Pasta Salad 1 medium peach

SNACK 1 serving Fruit flavored Greek yogurt

Dinner - 4 ounces lean steak Baked sweet potato 1 cup baked okra

1652 calories 70 g fat, 16 g sat fat 36 g fiber, 87 g sugar 79 g protein

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Day 2

Breakfast Breakfast Sandwich 1 egg on two sliced whole wheat toast w/slice of 2% cheddar 1 banana (or one cup of another fruit)

SNACK - 3 cups popcorn with a sprinkle chili powder and garlic powder

Lunch - Leftover meal: 4 ounces lean steak from yesterdays dinner Baked sweet potato 1 cup baked okra

SNACK - 1 1/2 cup cantaloupe

Dinner - 1 1/4 cup Easy Turkey Chili 1 slice whole wheat toast with garlic and 1 tsp margarine Side salad with 1 cup lettuce, 1/2 tomato, slices of cucumber, 1 tbsp vinaigrette

1690 calories 60 g fat, 17 g sat fat 37 g fiber, 73 g sugar 76 g protein

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Day 3

Breakfast 1 whole wheat English muffin with 2 tablespoons peanut butter 1 cup cantaloupe

SNACK - 1 cup strawberries

1 ounce pistachios

Lunch - 1 1/2 cups leftover Walnut and Feta Pasta Salad (from day 1) 1 cup raw baby carrots

SNACK - 2 sticks light string cheese 6 whole wheat crackers

Dinner - Baked Fried chicken with Mixed Vegetables 1 medium baked sweet potato

1730 calories 55 g fat, 14 g sat fat 38 g fiber, 45 g sugar 84 g protein

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Day 4

Breakfast - 1 serving of Kashi Go Lean Cereal with skim milk and 2 tbsp chopped walnuts (you can add a teaspoon of honey for sweetness) 1 cup blueberries

SNACK - 1 serving Fruit flavored Greek yogurt

Lunch - Leftover Baked Fried Chicken with Mixed Vegetables 1 medium apple

SNACK - 1 4 Ingredient Protein Bar

Dinner - Red Wine Encrusted Panko Tilapia 1 cup brown rice with Italian seasoning 1 cup cooked baby carrots

1700 calories 60 g fat, 16 g sat fat 39 g fiber, 67 g sugar 79 g protein

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Day 5

Breakfast 1 whole wheat English muffin with 2 tablespoons peanut butter 1 banana

SNACK - 4 Ingredient Protein Bar

Lunch - Healthy Tuna Salad on 2 slices whole wheat bread 1 medium peach 1/2 cup sliced cucumber

SNACK - 3 cups popcorn with chili powder and garlic

Dinner - Grilled Chicken Parmesan 1 cup whole wheat pasta 1 cup cooked asparagus

1707 calories 57 g fat, 15 g sat fat 36 g fiber, 46 g sugar 100 g protein

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Day 6
Breakfast 1 cup cooked oatmeal with skim milk and 2 tbsp chopped walnuts 1 cup sliced strawberries

SNACK - 1 cup sliced cantaloupe

1 ounce peanuts

Lunch - 1 cup leftover Easy Turkey Chili 6 whole grain crackers 1/2 cup celery sticks

SNACK - 2 ounces low sodium turkey with mustard (roll it up and dip in a little mustard)
1/2 cup celery sticks

Dinner - Leftover Red Wine Encrusted Panko Tilapia (from day 4) 1 medium baked potato w/1 tablespoon light sour cream 1 cup cooked asparagus

1720 calories 54 g fat, 17 g sat fat 39 g fiber, 49 g sugar 89 g protein

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Day 7

Breakfast Whole wheat tortilla filled with 2 tablespoons peanut butter and 1/2 cup blueberries 1 serving of vanilla greek yogurt (lowest sugar content you can find)

SNACK - 4 Ingredient Protein Bar

Lunch - Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 teaspoons Dijon mustard, 2 slices onion) 1 cup sliced bell pepper

SNACK - 1 ounce peanuts mixed with 1 ounce raisins

Dinner - Leftover Grilled Chicken Parmesan (from day 5) 1 cup whole wheat pasta 1 cup cooked broccoli

1680 calories 55 g fat, 14 g sat fat 38 g fiber, 50 g sugar 94 g protein

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WEEK 2 SHOPPING LIST

Produce 1 avocado Protein 1 dozen eggs Dairy/Grains Whole wheat tortillas 2 boxes whole wheat spiral pasta 1/2 cup feta cheese 2 fruit flavored Greek yogurts 1 loaf whole wheat bread Margarine Misc. Salsa

1 orange

1 cup walnuts

Olive oil

2 peaches

8 ounces lean steak 4 ounces peanuts 2% cheddar cheese slices 1 lb lean ground turkey 1 can low-sodium kidney beans 2 ounces pistachios

Red wine vinegar

1 red onion

Dijon mustard

1 1/2 cups baby spinach 1 head garlic

Black pepper

Salt

3 sweet potatoes

Whole wheat English muffins Whole wheat bread crumbs

2 ounces raisins

2 cups okra

28 ounce can crushed tomatoes Chili powder

2 banana

Peanut butter

Whole wheat crackers 3 cups oats

1 onion

1 cup Parmesan cheese 3 1/2 lbs chicken breast 2 sticks light string cheese Skim milk

Paprika

1 cup lettuce

1/2 cup brown rice Light sour cream

Oregano

1 tomato

Cayenne pepper

1 cantaloupe

1 tablespoon light mayo Kashi Go Lean Cereal

Cumin

1 lb baby carrots

2 tablespoons walnuts

Popcorn kernels

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1 lb frozen mixed vegetables 1 lb strawberries

1 lb tilapia

Garlic powder

4 scoops allnatural vanilla protein powder 1 can tuna in water 1/2 cup cheddar cheese 6 ounces lowsodium turkey Vanilla Greek Yogurt

2 tablespoons cornmeal

1 1/2 cups blueberries 1 apple

2 tablespoons red wine Onion powder

1 lemon

Salt-free Italian seasoning 1 jar low-sodium pasta sauce Mustard

1 cucumber

1 head of celery 1 lb asparagus 2 bell peppers 1 potato 1 cup broccoli

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WEEK 3 MEAL PLAN

Day 1

Breakfast -2 egg omelet with 1 tablespoon cheddar 1 slice whole wheat toast 1/2 cup sliced strawberries

SNACK 1 medium banana

Lunch 2 cups Salad Nicoise (make recipe x 2) 4 ounces tuna steak 1 medium pear

SNACK 6 ounce Greek yogurt- frozen

Dinner Grilled Onion Burger (make 1/2 of recipe) Whole Wheat Bun 1 slice tomato, large lettuce leaf, 2 slices onion 1 cup roasted green beans

1710 calories 56 g fat, 14 g sat fat 34 g fiber, 46 g sugar 76 g protein

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Day 2

Breakfast 3/4 cup whole grain cereal 1 cup skim milk or soy milk 1/2 sliced banana

SNACK 6 whole grain crackers

Lunch Leftover grilled onion burger w/WW bun, tomato, lettuce, onion 1 cup raw baby carrots

SNACK Sliced apple

2 tablespoons peanut butter

Dinner 1 cup Southern Bean Soup 1 cup leftover Salad Nicoise

1680 calories 59 g fat, 16 g sat fat 36 g fiber, 50 g sugar 84 g protein

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Day 3

Breakfast Nonfat Greek yogurt 1 cup fresh cherries 2 tablespoons chopped pecans

SNACK 1 cup grapes

Lunch PB&B: 2 slices whole wheat bread, 2 tablespoons PB, 1/2 sliced banana 1 cup celery sticks

SNACK 1/2 cup cottage cheese

1/2 cup mango

Dinner 4 ounces Grilled Chicken (make extra for Thurs lunch) 1 cup Whole Wheat Breaded Buffalo Cauliflower 1 cup roasted green beans

1670 calories 46 g fat, 13 g sat fat 41 g fiber, 55 g sugar 81 g protein

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Day 4

Breakfast Mango Protein Smoothie

SNACK 1 medium apple

1 ounce peanuts

Lunch 1 cup leftover Southern Bean Soup 1 cup Fresh Vegetable Salad

SNACK 6 whole grain crackers

1/4 cup hummus

Dinner 4 ounces Healthy Meatloaf- make 1/2 recipe 3/4 cup roasted potatoes 1 cup cooked cauliflower

1710 calories 57 g fat, 17 g sat fat 37 g fiber, 48 g sugar 78 g protein

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Day 5

Breakfast 1 serving Nonfat Greek yogurt 1/2 cup whole grain cereal 1/2 cup fresh cherries

SNACK 1 cup strawberries

1 ounce dry roasted edamame

Lunch 2 cups leftover Fresh Vegetable Salad 4 ounces cooked chicken 1 cup grapes

SNACK 6 ounces Greek yogurt

Dinner 1 1/2 cups Sausage, Potato and Kale Stew 1 slice whole wheat toast

1703 calories 51 g fat, 14 g sat fat 29 g fiber, 51 g sugar 81 g protein

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Day 6

Breakfast 1 egg on a whole wheat English muffin 1 slice cheddar cheese 1 small kiwi

SNACK 1 cup grapes

1/2 ounce pecans

Lunch 1 1/2 cups leftover Sausage, Potato and Kale Stew 1/2 cup diced mango

SNACK Chocolate Peanut Butter Smoothie

Dinner 4 ounces cooked BBQ Pretzel Chicken 1 medium baked sweet potato 1 sliced tomato with Italian seasoning

1675 calories 54 g fat, 16 g sat fat 35 g fiber, 56 g sugar 87 g protein

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Day 7

Breakfast 4 Banana Protein Pancakes 2 tablespoons peanut butter

SNACK 1 ounce pecans

Medium apple

Lunch 4 ounces cooked leftover BBQ pretzel chicken on salad 2 cups romaine lettuce, 1/2 tomato, 1/2 green pepper 2 tablespoons oil and vinegar dressing 1 slice whole wheat toast

SNACK 6 ounces frozen Greek yogurt

Dinner 4 ounces leftover Healthy Meatloaf 1 medium baked potato 1 cup cooked kale

1720 calories 59 g fat, 17 g sat fat 34 g fiber, 60 g sugar 91 g protein

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WEEK 3 SHOPPING LIST

Produce Protein Dairy/Grains Misc.

1 lb strawberries

7 eggs

Loaf of whole wheat bread

Olives

4 medium potatoes

1/4 cup cheddar cheese

Whole wheat breadcrumbs

Apple cider vinegar

6 medium tomatoes

4 ounces tuna steak

Whole wheat hamburger buns

Garlic powder

3 cups green beans

2 lbs 90% lean ground beef

5- 6 ounce containers of Greek yogurt

Dijon mustard

3 1/4 cup romaine lettuce

Peanut butter

Box of whole grain cereal (< 200 calories, <12 g sugar, >3 g fiber)

Black pepper

3 green onions

1 lb mixed dry beans

Skim milk

16 oz can tomatoes

1 pear

1 lb lean, low-sodium ham

1/2 cup barley

16 oz can tomatoes with green chiles

3 onions

2.5 ounces pecans

1 cup whole wheat flour

1/3 cup hot sauce

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1/4 cup basil leaves

1 1/2 lbs chicken breast

1 tablespoon butter

1 tablespoon brown sugar

1 kiwi

Bag of dry roasted edamame

3/4 cup cottage cheese

2 tablespoons mustard

5 bananas

1/2 cup vanilla protein powder

Skim milk

1/3 cup lowsodium ketchup

1 lb baby carrots

1 ounce peanuts

1 cup whole wheat bread crumbs

Large can crushed tomatoes

6 cloves garlic

Hummus

Whole grain crackers

Low-sodium BBQ sauce

3 apples

1 large Turkey sausage

Whole wheat English muffins

Italian seasoning

1 1/2 cups cherries

1 cup cottage cheese

1/2 cup chocolate milk

1/2 cup coconut water

1 head celery

1 1/2 cups oats

1 tsp baking powder

3 1/2 cups grapes

1 tsp vanilla extract

Head of cauliflower

1 tsp cinnamon

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2 mangos

Olive oil

1 cup spinach

2 sweet potatoes

3 green peppers

1 cucumber

1/2 cup fresh parsley

6 small yellow potatoes

1 bunch kale

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4 DAY FUN WEEK MEAL PLAN

If you would like to continue on your clean eating journey, great! However, I have added this 4 day plan as a treat to give you a break that is still quite healthy. By filling your plate with foods loaded with nutrients but low in calories, you'll get all the fiber, essential fatty acids, vitamins and minerals you need. You may also find yourself feeling satisfied on fewer calories. Here's a taste of what a 2,000calorie-a-day meal plan includes: (Incorporate exercise)

Day 1
Breakfast: Spicy breakfast burrito (tortilla, scrambled egg, black beans and salsa) 1 cup orange juice 1 cup fat-free milk

Lunch: A "deli special" roast beef or chicken sandwich on whole-grain bread (with lettuce, sauteed mushrooms, part-skim mozzarella, and yellow mustard) 3/4 cup baked potato wedges

Dinner: 5-ounce broiled salmon (stuffed with bread crumbs, celery, and onions) served with rice and slivered almonds 1/2 cup steamed broccoli 1 cup fat-free milk

SNACKS:
1 cup cantaloupe

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Day 2

Breakfast: Cold cereal with raisins and fat-free milk 1 small banana Slice of whole-wheat toast with margarine and jelly

Lunch: Smoked turkey sandwich on whole-wheat pita bread (with romaine lettuce, tomato slices, salad dressing and mustard) 1/2 cup apple slices 1 cup tomato juice

Dinner: 5-ounce grilled top loin steak 3/4 cup mashed potatoes 1/2 cup steamed carrots with honey Whole-wheat dinner roll 1 cup fat-free milk

SNACKS:
1 cup low-fat yogurt with fruit

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Day 3

Breakfast: Cooked oatmeal with raisins and margarine 1/2 cup fat-free milk 1 cup orange juice

Lunch: "South-of-the-border" taco salad (tortilla chips, ground turkey, black beans, iceberg lettuce, tomato slices, low-fat cheddar, salsa, avocado and lime juice) 1 unsweetened drink

Dinner: Spinach lasagna with ricotta and mozzarella cheese Whole-wheat dinner roll

One cup fat-free milk

SNACKS:
1/2-ounce dry-roasted almonds 1/4 cup pineapple 2 tablespoons raisins

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Day 4

Breakfast: 3 buckwheat pancakes with margarine and maple syrup 1/2 cup strawberries 3/4 cup honeydew melon 1/2 cup fat-free milk

Lunch: Manhattan clam chowder 10 whole-wheat crackers 1 medium orange 1 cup fat-free milk

Dinner: Asian veggie stir fry (with tofu, bok choy, bell peppers) 1 cup brown rice 1 cup lemon-flavored ice tea

SNACKS:
1 large banana 1 cup yogurt with fruit 1 ounce sunflower seeds

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CHECK OUT THESE GREAT MEAL PLAN RESOURCES

Below, you will find quick links to other monthly meal plans to help you towards your new fit and healthy lifestyle. Enjoy!
1. eMeals provides monthly meal plans that are available for 50 different eating styles, like Low Carb, Vegetarian, Slow Cooker Meals and of course Clean Eating. http://www.emeals.com/?utm_medium=CJ&utm_source=7079960 2. Eathismuch.com Free meal planning site is http://www.eatthismuch.com/ 3. Eating Well has a lot of great meal plans with different amounts of calories http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans 4. Good Housekeepings 1300 calorie meal plans (this is for those asking about 1200 calorie plans) http://www.goodhousekeeping.com/health/diet-plans/diet-tasty-low-calhammock-0403 5. The Gracious Pantry has great free clean eating meal plans http://www.thegraciouspantry.com/daily-menus/ 6. 100 Days of Real Foods plans http://www.100daysofrealfood.com/our-free-meal-plans/

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Please refer to this simple plate as a chart to help you plan healthier meals. Diets dont work for everyone. But, if you practice small changes, healthy eating, and a positive mindseteverything will balance out for your good. Lela Thomas (Blogger)

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