Here is your Clean Eating Meal Plan for Week 2! Remember to modify this plan for your nutritional and health needs. If you need more or less calories, modify the plan for your goals. The meals for week one are approximately 1650-1730 calories. I’m making the assumption that you are working out, doing at least 4 days a week of intense exercise.
Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian before changing your diet. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.
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 (save leftovers for day 3)
1 medium peach (medium apple if peaches aren’t in season)
Snack – 1 serving Fruit flavored Greek yogurt (your choice. low in sugar and as natural as you can find)
Dinner – 4 ounces lean flank steak (cook 8oz to your taste and save the other 4 oz for day 2. Recipe to try.)
Small baked sweet potato
1 1/2 cup steamed broccoli (fresh or frozen, seasoned to your taste)
| Approx. 1652 calories |
| 70 g fat, 16 g sat fat |
| 36 g fiber, 87 g sugar |
| 79 g protein |
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 yesterday’s dinner
Baked sweet potato
1 cup baked okra
Snack – 1 cup cantaloupe
Dinner – 1 1/4 cup Easy Turkey Chili (recipe makes 8 servings. Save a serving for day 6 and share the rest with family)
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
| Approx. 1690 calories |
| 60 g fat, 17 g sat fat |
| 37 g fiber, 73 g sugar |
| 76 g protein |
Day 3
Breakfast – 1 whole wheat English muffin with 2 tablespoons peanut butter
1 cup cantaloupe
Snack – 1 cup fresh 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 2% light string cheese
6 whole wheat Wheat Thins crackers
Dinner – 1 serving Baked Fried Chicken with Mixed Vegetables (save 1 serving of leftovers for day 4)
1 medium baked sweet potato
| Approx 1730 calories |
| 55 g fat, 14 g sat fat |
| 38 g fiber, 45 g sugar |
| 84 g protein |
Day 4
Breakfast – 1 cup cooked oatmeal with skim milk, 2 tbsp chopped walnuts and 1 cup blueberries
Snack – 1 serving Fruit flavored Greek yogurt
Lunch – Leftover Baked Fried Chicken with Mixed Vegetables
1 medium apple
Snack – 1 serving 4 Ingredient Protein Bar (recipe makes 6 servings, save 2 for later in the week)
Dinner – 1 5oz serving Crispy Baked Tilapia (make 2 5oz servings and save one for day 6)
1 cup brown rice with Italian seasoning
1 cup cooked baby carrots
| Approx. 1700 calories |
| 60 g fat, 16 g sat fat |
| 39 g fiber, 67 g sugar |
| 79 g protein |
Day 5
Breakfast – 1 whole wheat English muffin with 2 tablespoons peanut butter
1 banana
Snack – 4 Ingredient Protein Bar (from day 4)
Lunch – Healthy Tuna Salad on 2 slices whole wheat bread
1 medium peach (or apple)
1/2 cup sliced cucumber
Snack – 3 cups popcorn with chili powder and garlic
Dinner – Grilled Chicken Parmesan (makes 4 servings, but you only need 2. Save on for day 7)
1 cup whole wheat pasta
1 cup cooked asparagus
| Approx. 1707 calories |
| 57 g fat, 15 g sat fat |
| 36 g fiber, 46 g sugar |
| 100 g protein |
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 sliced turkey with mustard (roll it up and dip in a little mustard)
1/2 cup celery sticks
Dinner – Leftover Crispy Baked Tilapia (from day 4)
1 medium baked potato w/1 tablespoon light sour cream
1 cup cooked asparagus (or steamed broccoli)
| Approx. 1720 calories |
| 54 g fat, 17 g sat fat |
| 39 g fiber, 49 g sugar |
| 89 g protein |
Day 7
Breakfast – Whole wheat tortilla filled with 2 tablespoons peanut butter and 1/2 cup blueberries
1 cup of skim milk or 1 cup of vanilla yogurt
Snack – 4 Ingredient Protein Bar
Lunch – Turkey Sandwich (2 slices Weight Watchers 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 |
Natasha says
I would like to have a diet plan of 1500 calories. I’m 40 years young, 5ft, and @ 225lbs. I want to lose 80+ lbs. I’m going to follow the plan, make some small changes on some of the listed food items w/fresh fruit and/or salads. Which will diminish calorie intake. I’d love to send my before/after pics as well as my testimony. My fiance is real FINE, he loves me for me, but I’d like to be fit too. He told me whenever I’m ready and sincere about changing my eating habits as well as working out, he will train me to reach my goal. I thank Yahsua so much for being my savior and putting a great man in my life. Please keep me in your prayers as I’d do the same for you. Amen
Kara says
I was looking for the website for baked fried chicken with mixed veggies. Can you please send it to me? Thanks
Shawana G says
Can u email me the meal plans for all 4 weeks every time I try to print it just prints the comments
Kymberly Calhoun says
I want to start your new clean eating and I my goal is to
lose at least 80 pounds i don’t know where to start and i can’t exercise yet, just had a tendun repair surgery on my foot so my movement is minimal.
jackie b says
Could I please get the meals for the different weeks
CAROLE MACK says
IAM GOING TO TRY AND COMPLETE THIS CLEAN EATING MEAL PROGRAM AND I WOULD LOVE TO LOSE 70 POUNDS BUT MY GOAL WILL BE 50 POUNDS!
Ajima Jackson says
Keep your calorie needs in mind. The calories in this plan could be too high or too low depending on your current weight, height, exercise routine, etc. Use myfitnesspal.com or the LoseIt app as a guide and log your meals/snacks.