Are you looking for a 7 day healthy eating meal plan that is also budget friendly? Healthy nutritious meals are often considered to be overly expensive and therefore make healthy living just out of reach.
But when you begin to clean up your diet you are investing in the nourishment of both your body and mind. And you deserve it! You only get one body in life, treat it right.
This 7 day meal plan is a perfect beginner’s guide for starting a clean eating diet. It takes out unhealthy carbohydrates and sugars to reset your digestive system and give you the nutrients your body needs.
Plus, this meal plan can also help kick off your weight loss in the right direction!
What Is Clean Eating?
Clean eating is not considered a diet, but a lifestyle of healthy eating. It eliminates overly processed foods and refined sugars and replaces them with healthy complex carbohydrates and natural sugars.
While each of us stray from time to time with dieting, clean eating is easy to start again! Since it’s considered more of a healthy eating lifestyle, there’s not as much guilt if you’re to break away from clean foods for a meal. Simply just make better meal choices the next time. No shaming yourself for crashing a diet!
Beginning clean eating is simple… Just replace your existing food with healthier options. Swipe your white bread for whole grain. Substitute sugar in a delicious baked recipe for a natural sugar like honey.
The one downfall that many find with clean eating is that there is some prep work involved. Clean eating eliminates prepackaged foods. While you can find Keto prepackaged foods to make life a little easier while dieting, clean eating is about reducing your preservative intake. So say goodbye to prepackaged convenient foods!
This doesn’t mean clean eating has to be difficult in any way! Start with the 7 day healthy eating meal plan below to help you get a sense of how amazing clean eating is for your body and mind!
If you need help getting started clean eating, just follow these 7 Easy Rules For Clean Eating Success!
Things To Consider Before Starting This Meal Plan
The meal plan below is built off clean eating concepts and eliminates refined sugars and simple carbohydrates. If you are use to eating processed foods, switching to clean foods will provide you with plenty of nutrients to give your body the extra nutrients to keep you energized throughout your day.
While there is no calorie count range for this 7 day health eating meal plan, following the meal plan as is may give result in weight loss, but it’s not guaranteed. The point is to change the way you eat with this meal plan, not necessarily lose weight.
But I encourage you to be mindful of serving sizes when cooking meals. For instance, two tablespoons of nut butter is (typically) the recommended serving sizes. I suggest to always measure out two tablespoons and not guess as this will lead to an increase in calories and fat you may not want in your diet.
Watching your servicing sizes can help you begin to understand portion control as well as mindfulness of what you consume.
Also, do not feel you have to follow the meal plan exactly. Mix up with you eat with different days. If you’re not hungry than skip a snack or replace a lunch meal with a delicious dinner. Customize and mix it up!
Just make sure you’re eating “clean foods” and get enough calories and nutrients within your diet!
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7 Day Healthy Eating Meal Plan
Monday
Breakfast: Fruit Smoothie – 1/2 frozen banana, 1/4 cup strawberries, 1/4 cup blueberries, 1/4 cup raspberries, 1 tbsp raw honey, 1 cup almond milk
Morning Snack: Apple & Nut Butter
Lunch: Greek Salad – Spinach w/quinoa, chickpeas, kalamata olives, cherry tomatoes, feta cheese, olive oil or vinaigrette dressing
Afternoon Snack: Cherry Tomatoes & Cheese (or nuts)
Dinner: Chicken Tortilla Soup
Tuesday
Breakfast: Avocado toast – 2 slices whole grain bread, 1 avocado w, 1 cup fresh fruit
Morning Snack: Nuts & Cheese
Lunch: Salmon & Veggies – Salmon, brown rice, broccoli & cauliflower roasted
Afternoon Snack: Celery & Hummus
Dinner: Zucchini noodle pasta w/homemade marinara sauce, garden salad
Wednesday
Breakfast: 3-Ingredient Pancakes – 2 eggs, 1 banana, sprinkle of cinnamon, served with fruit
Morning Snack: Apple & Nut Butter
Lunch: Chicken Burrito Bowl – Diced cooked chicken w/brown rice, black beans, corn, salsa, spinach
Afternoon Snack: Broccoli, Cauliflower, and Hummus
Dinner: Grilled or pan-cooked shrimp w/asparagus & quinoa
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Low-Carb Baked Herbed Chicken And Tomatoes
Thursday
Breakfast: Avocado toast – 2 slices whole grain bread, 1/2 avocado, 2 fried eggs
Morning Snack: Strawberries & Blueberries
Lunch: Greek Salad – Spinach w/quinoa, chickpeas, kalamata olives, cherry tomatoes, feta cheese, olive oil or vinaigrette dressing
Afternoon Snack: Banana & Nut Butter
Dinner: Grilled shrimp tacos w/mango pineapple salsa, roasted veggies on the side
Friday
Breakfast: Veggie scramble – 3 eggs scrambled with bell peppers, tomato, onions
Morning Snack: Fruit Smoothie – 1 frozen banana, ½ cup strawberries, ½ cup blueberries, ½ cup raspberries, 1 tbsp raw honey, 1 cup almond milk
Lunch: Chicken Salad Sandwich – Diced cooked chicken w/Greek yogurt or avocado, diced apples, walnut pieces, dried cranberries, diced celery, served w/side of fruit
Afternoon Snack: Carrots & Hummus
Dinner: Salmon w/mango pineapple salsa & quinoa or brown rice
Saturday
Breakfast: 3-Ingredient Pancakes – 2 eggs, 1 banana, sprinkle of cinnamon, served with fruit on top
Morning Snack: Banana & Nut Butter
Lunch: Chicken Burrito Bowl – Diced cooked chicken w/brown rice, black beans, corn, salsa, spinach
Afternoon Snack: 1 Slice Avocado Toast
Dinner: Tilapia w/garden salad & 1 cup cooked quinoa
Sunday
Breakfast: Green smoothie: 1 cup greens, 1 cup frozen fruit, 1 frozen banana, 1 cup milk (almond milk is fine)
Morning Snack: Strawberries & Blueberries
Lunch: Salmon & Veggies – Salmon, brown rice, broccoli & cauliflower roasted
Afternoon Snack: Whole wheat Pita bread & Hummus
Dinner: Zucchini Pasta – Zucchini noodles tossed w/olive oil, add veggies or side salad
