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You are here: Home / Healthy Eating / Free Clean Eating Meal Plan – Week 4

Free Clean Eating Meal Plan – Week 4

September 22, 2013 by Ajima Jackson 3 Comments

free clean eating meal plansHere is Week #4 of BWLW’s Free Clean Eating Meal Plan!   As always, we’re giving you recipes and the calorie count for the day.  The plan lays out meals that amount to 1600-1725 calories per day.  If you are eating less calories, you can adjust it by changing a recipe, removing a snack or 2, etc.

If you see something that you don’t eat, like bread in a day’s 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 it’s not ideal for all.  Modify to your needs!  Post any questions in the comments box

  • Week 1 Meal Plan
  • Week 2 Meal Plan
  • Week 3 Meal Plan

Day 1

Breakfast – 2 frozen whole wheat waffles
1 tablespoon peanut butter
1/2 sliced banana

Snack – 2 whole grain rice cakes
2 tablespoons peanut butter

Lunch – 2 cups Greek Chicken Salad
2 small plums

Snack – “Strawberry Banana Smoothie”
1/2 cup strawberries
1/2 banana
1 cup skim milk

Dinner – Shrimp and Grits
1 cup cooked Mustard greens

1696 calories
80 g fat, 20 g sat fat
46 g fiber, 40 g sugar
80 g protein

 

Day 2

Breakfast – 1 cup cooked oats
1/2 cooked apple with cinnamon
2 tablespoons pecans

Snack – 2 whole grain rice cakes
2 tablespoons peanut butter

Lunch – Leftover Shrimp and Grits
2 small kiwi

Snack – 3 Ingredient Energy Bar

Dinner – 1 1/2 cups Feta Zucchini Pasta
1 cup sliced fresh tomatoes

1685 calories
56 g fat, 14 g sat fat
33 g fiber, 61 g sugar
75 g protein

 

Day 3

Breakfast – 1 cup low-fat cottage cheese
1 cup sliced pineapple

Snack – 1 ounce 2% cheddar cheese

Lunch – 1 serving Healthy Egg Salad (make half of recipe)
2 slices whole wheat bread
1 cup raw cucumber slices

Snack – 1 medium apple

Dinner – 2 cups leftover Greek Chicken Salad
Whole grain roll

1670 calories
63 g fat, 16 g sat fat
36 g fiber, 54 g sugar
80 g protein

 

Day 4

Breakfast – 1 frozen whole wheat waffle
1 tablespoon peanut butter
1 hard boiled egg

Snack – 1 medium pear
1 ounce roasted almonds

Lunch – 1 1/4 cups Feta Zucchini Pasta
2 small kiwi

Snack – 1 cup sliced pineapple

Dinner – 1 cup Macaroni and Cheese
1 cup cooked mustard greens

1655 calories
58 g fat, 14 g sat fat
32 g fiber, 40 g sugar
71 g protein

 

Day 5

Breakfast – “Egg Veggie Burrito”
Weight Watchers tortilla, 2 cooked eggs, 1/2 c. dcd broccoli
1 plum

Snack – 1 medium pear
3 Ingredient Energy Bar

Lunch – 1 cup leftover Macaroni and Cheese
1/2 cup carrot sticks
1 cup grapes

Snack – “Peanut Butter Banana Smoothie”
1/2 banana
1 tablespoons peanut butter
1 cup skim milk or soymilk

Dinner – 1 1/2 cups Spicy Chili
Whole grain roll

1680 calories
50 g fat, 15 g sat fat
37 g fiber, 48 g sugar
70 g protein

 

Day 6

Breakfast – 1 cup cooked oats
1/2 sliced banana with cinnamon
2 tablespoons pecans

Snack – 1 ounce roasted almonds

Lunch – 1 1/2 cups leftover Spicy Chili
1 cup raw cucumber slices

Snack – 1 cup sliced pineapple

Dinner – 2 Vegetarian Tacos
Side salad- 1 cup romaine, 1 tomato
2 tablespoons mixed salsa and lime juice

1720 calories
55 g fat, 16 g sat fat
36 g fiber, 57 g sugar
80 g protein

 

Day 7

Breakfast – 1 cup low-fat cottage cheese
1/2 cup sliced pineapple
1/2 cup chopped kiwi

Snack – 3 Ingredient Energy Bar

Lunch – 2 Leftover Vegetarian Tacos
3/4 cup grapes

Snack – 1 medium pear
1 ounce 2% cheddar cheese

Dinner – 1 1/4 cup Pork and Broccoli Stir-fry
3/4 cup brown rice

1708 calories
50 g fat, 18 g sat fat
31  g fiber, 41 g sugar
74 g protein

We are providing these meal plans for your personal use only. Do not distribute or use these plans commercially.

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/nutritionist before changing your diet significantly. 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.

Related posts:

  1. 15 Clean Eating, Low Carb Lunch Recipes
  2. January Clean Eating and Low Carb Challenge and DietBet
  3. Recipes – Free Vegetarian Meal Plan Week 3
  4. Free Vegetarian Meal Plan – Week 3
  5. Free Vegetarian Meal Plan – Week 2
  6. Free Clean Eating Meal Plan – Week 2
  7. Free Clean Eating Meal Plan – Week 1

Filed Under: Healthy Eating, Monthly Challenge, Recipes, September Challenge Tagged With: clean eating, clean eating meal plan, diet meal plan, dieting, eat clean, eating clean, eating for weight loss, free meal plan, how to eat clean, meal plan, recipes, september challenge, shopping list, weekly meal plan, weight loss, weight loss diet

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Comments

  1. Steven James says

    September 23, 2013 at 6:59 am

    Solid meal plan. Very detailed!

    This is the key to losing weight, having a solid plan. It is so difficult to lose weight if you don’t a plan. It makes life so much easier in the long run.

    Reply
  2. Ann says

    March 23, 2014 at 12:26 pm

    Husband and I are thinking of doing this together. Are the and and shopping list for one?

    Reply
  3. Latasha says

    July 14, 2015 at 7:36 pm

    Could you list the carb count in too? The meal plans look awesome. I am going to try it!

    Reply

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