Clean Eating Meal Plan

Clean Eating Meal Plan:

Whether you’re hoping to lose weight or simply maintain your health as you age, eating clean makes up a key component of a healthful lifestyle. Loading up your diet with minimally processed, whole foods — such as whole grains, veggies, fruits, nuts, legumes, fatty fish and lean meats — not only provides nutrients to support healthy cell function but also helps fight chronic disease. Cutting unhealthy foods out of your diet offers benefits because compounds found in unhealthy, processed foods can increase your disease risk.

A healthful diet that properly nourishes your body helps you feel energetic and productive. Several nutrients, including the B-complex vitamins and iron, help your cells access fuel so that they can function properly. Eating clean also helps regulate your blood sugar, helping you avoid fatigue-inducing blood sugar spikes, which can occur after you eat processed carbohydrates, such as sweets or refined grains. The Michigan State University Extension recommends jump-starting your energy levels with a breakfast that includes fiber-rich whole grains, which provide energy that lasts you through to lunch.

 

Clean Eating Meal Plan

Day1

Breakfast:
  • 1 cup cooked oats
  • 1/2 cup low fat milk
  • 2 tablespoons sunflower seeds
Snack:
  • 1 cup of mixed veggies
Lunch:
  • 170g tuna
  • lettuce
  • 1/2 a tomato
  • 2 tablespoons light mayonnaise
  • 8 olives
Snack:
  • handful of cashew nuts (raw)
Dinner:
  • 250g grilled chicken breast
  • 1/2 cup steam veggies
  • 1/2 cup steamed sweet potato

Day2

Breakfast:
  • 2 egg whites (scrambled)
  • 2 slices of seeded low GI toast
Snack:
  • 125g low fat cottage cheese
Lunch:
  • 200g lean steak
  • 1 baked potato
  • 1/2 cup steamed veggies
Snack:
  • 3 celery sticks
  • 3 carrot sticks
Dinner:
  • 250g grilled white fish (eg hake)
  • 1/2 cup of brown rice
  • small green salad (lettuce, tomato, cucumber and olives)

Day3

Breakfast:
  • 1/2 cup Fruit salad (any fruit you like)
  • 1 yoghurt cup (low fat)
  • 2 tablespoons muesli
Snack:
  • 2 tablespoons pumpkin seeds
  • 1 apple
Lunch:
  • 200g chicken cut in strips
  • 1 small bowl green salad
Snack:
  • 1 cup broccoli and cauliflower
Dinner:
  • 1 cup wholewheat pasta
  • 200g lean mince
  • 1/2 cup of grapes

Day4

Breakfast:
  • 1 whole wheat English muffin
  • 1 poached egg
  • 1 tablespoon light mayonnaise
Snack:
  • 1 cup steamed green beans
Lunch:
  • 200g grilled steak
  • 1/cup roasted veggies
  • 2 tablespoons olive oil
Snack:
  • 2 tablespoons pumpkin seeds
  • 2 tablespoons sunflower seeds
Dinner:
  • 250g grilled white fish (eg hake)
  • 1 baked sweet potato
  • 1/2 cup green beans

Day5

Breakfast:
  • 1 cup cooked oats
  • 1/2 cup low fat milk
  • 1 handful blue berries
  • 1 teaspoon honey
Snack:
  • 1 cup of diced peppers (any colours)
Lunch:
  • 200g chicken cut in strips
  • 1 small bowl green salad
Snack:
  • 1 apple
  • 1 yoghurt cup (low fat)
Dinner:
  • 250g lean beef mince
  • 1/2 cup brown rice
  • 1/2 cup of peas

Day6

Breakfast 
  • yoghurt cup (low fat)
  • 1/2 cup melon (of your choice)
Snack:
  • 1 cup steamed green beans
Lunch:
  • 200g chicken breast
  • small bowl of green salad
Snack:
  • 2 tablespoons pumpkin seeds
  • 2 tablespoons sunflower seeds
Dinner:
  • 250g grilled white fish (eg hake)
  • 1/2 cup of brown rice
  • small bowl green salad (lettuce, tomato, cucumber and olives)

Day7

Breakfast:
  • 1/2 cup Fruit salad (any fruit you like)
  • 1 yoghurt cup (low fat)
  • 2 tablespoons muesli
Snack:
  • 3 celery sticks
  • 3 carrot sticks
Lunch:
  • 170g tuna
  • lettuce
  • 1/2 a tomato
  • 2 tablespoons light mayonnaise
  • 8 olives
Snack:
  • 125g low fat cottage cheese
  • 3 cracker breads (wholewheat)
Dinner:
  • 250g grilled chicken breast
  • 1/2 cup steam veggies
  • 1/2 cup cous cous