14DayCleanEatingMealPlan:1,500Calories

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Eatingcleanisasimpleandhealthyapproachtoeating.Inthiscleaneatingmealplanyou'llfindplentyofwhole
foodslikefruits,vegetables,leanprotein,wholegrainsandhealthyfats.Tocleanupyourdiet,you'llwantto
limittheamountofrefinedgrains,salt,alcoholandaddedsugarsyoueat.Forthisweeklymealplan,weused
wholegrains,didn'tincludealcohol,choserecipesandingredientswithlesssodium,andeliminatedadded
sugar.Makingfoodsfromscratchhelpsyoulimitprocessedfoodsandisagreatwaytoeatcleaner,butwe've
alsoincludedtipsonhowtoselect"clean"packagedfoodslikesaladdressingsandsoups.Thecalorietotals
areincludednexttoeachmealsoyoucanswapthingsinandoutasyouseefit.

Day1

PlanAhead:Whenbuyingmuesli,lookforabrandthatdoesn'thaveaddedsugars,whichtakeawayfromthe
healthygoodnessofthiswholegrainbreakfast.
Breakfast(320calories)
1cupnonfatplainGreekyogurt
1/2cupmuesli
1/2cupblueberries
A.M.Snack(95calories)
1apple
Lunch(401calories)
AvocadoEggToastwithaGardenSalad

1slicesproutedgrainbread
1/4mediumavocado,mashed
1largeegg,cookedin1/4tsp.oliveoilorcoatpanwithathinlayerofcookingspray(1secondspray)and
seasonedwithapincheachofsaltandpepper.
2cupsmixedgreens
1/4cupgratedcarrot
1/2cupcucumberslices
Combineingredientsandtopsaladwith1Tbsp.EasyRedWineVinaigrette
1clementine
P.M.Snack(172calories)
8driedapricots
8walnuthalves
Dinner(492calories)
1cupTangerine&RoastedBeetSaladwithFeta&Pistachios
4oz.cookedchickenbreast,cookedin1tsp.oliveoilandseasonedwithapincheachofsaltandpepper
1slicesproutedgrainbread,toastedanddrizzledwith1/2tsp.oliveoil.

Day2

Breakfast(320calories)
1cupnonfatplainGreekyogurt
1/2cupmuesli
1/2cupblueberries
A.M.Snack(239calories)
8driedapricothalves
8walnuthalves
Lunch(391calories)
Chickpea&VeggieSalad
2cupsmixedgreens
3/4cupveggiesofyourchoice(trycucumbersandtomatoes)
1/2cupchickpeas,rinsed
1/2Tbsp.choppedwalnuts

1Tbsp.crumbledfetacheese
Combineingredientsandtopsaladwith2Tbsp.EasyRedWineVinaigrette
P.M.Snack(70calories)
2clementines
Dinner(488calories)
13/4cupSquash&RedLentilCurry
3/4cupbrownrice

Day3

PlanAhead:Lookforapestowithoutaddedsugarorexcesssodium,ormakeyourown.TryEatingWell's

ClassicBasilPesto.
Breakfast(321calories)
AvocadoEggToast
1slicesproutedgrainbread
1/4mediumavocado,mashed
2tomatoslices
2largeeggs,cookedin1/4tsp.oliveoilorcoatpanwithathinlayerofcookingspray(1secondspray)and
seasonedwithapincheachofsaltandpepper.
A.M.Snack(191calories)
1/2cupunsalteddryroastedpistachios(measuredinshell)
1plum
Lunch(371calories)
2cupsSquash&RedLentilCurry
P.M.Snack(147calories)
1mediumapple
4walnuthalves
Dinner(480calories)
1servingPoachedCod&GreenBeanswithPesto
1cupbrownrice

Day4

PlanAhead:Doublechecktheingredientlistonhummustomakesureyou'rechoosingonewithoutadded
sugarsorexcesssodium.Youcanalsotrymakingyourown.EatingWell'sDoubleTahiniHummusisbotheasy
anddelicious.
Breakfast(320calories)
1cupnonfatplainGreekyogurt
1/2cupmuesli
1/2cupblueberries
A.M.Snack(191calories)
1/2cupdryroasted,unsaltedpistachios(measuredinshell)
1plum
Lunch(368calories)
VeggieSandwich

2slicessproutedgrainbread
1/2mediumavocado,mashed
1Tbsp.hummus
Addveggiesofyourchoice(trycucumber,tomato,carrotsandgreens)
P.M.Snack(135calories)
2clementines
5walnuthalves
Dinner(495calories)
1servingRoastChicken&Fennel
1/2cupbrownrice

Day5

PlanAhead:Whenchoosingastoreboughtpeanutbutter,avoidbrandswithaddedsugarsandtransfats.
Readmoreaboutchoosingahealthypeanutbutter.
Breakfast(342calories)
1slicesproutedgrainbread,toasted
11/2Tbsp.peanutbutter
1mediumbanana
A.M.Snack(127calories)
2Tbsp.hummus
3mediumcarrots
Lunch(367calories)
Chickpea&VeggieSalad
2cupsmixedgreens

3/4cupveggiesofyourchoice(trycucumbersandtomatoes)
1/2cupchickpeas,rinsed
1/2Tbsp.choppedwalnuts
1Tbsp.crumbledfetacheese
Combineingredientsandtopsaladwith1Tbsp.EasyRedWineVinaigrette
P.M.Snack(191calories)
1/2cupunsalteddryroastedpistachios(measuredinshell)
1plum
Dinner(470calories)
1servingRoastPork,Asparagus&CherryTomatoBowl
2clementinesforafterdinner

Day6

PlanAhead:CookextraquinoatonightandsaveforlunchonDay9.
Breakfast(320calories)
1cupnonfatplainGreekyogurt
1/2cupmuesli
1/2cupblueberries
A.M.Snack(95calories)
1mediumapple
Lunch(368calories)
VeggieSandwich
2slicessproutedgrainbread
1/2mediumavocado,mashed
1Tbsp.hummus
Addveggiesofyourchoice(trycucumber,tomato,carrotsandgreens)
P.M.Snack(198calories)
8driedapricots
10walnuthalves
Dinner(514calories)
ChickenandQuinoawithSteamedAsparagus
5oz.chickenbreastcookedin1tsp.oliveoil
1cupcookedquinoa,drizzledwith1/2Tbsp.eacholiveoilandlemonjuiceandseasonedwithsaltandpepper
totaste

10asparagusspears,steamed

Day7

PlanAhead:Cookextraveggiesatbreakfasttohavefortomorrow'slunch.Ifyoudon'thavetimetomakesoup
atdinner,chooseacannedorpremadeoptionandcomparenutritionlabelstofindonelowerinsodium.
Breakfast(334calories)
VeggieScramble
2largeeggs,scrambledwith3/4cupvegetablesofyourchoice(tryzucchini,mushroomsandonions),cooked
in1/4tsp.oliveoil
Topwith1oz.fetacheese

1slicesproutedgrainbread,toasted
A.M.Snack(70calories)
2clementines
Lunch(366calories)
Tuna&WhiteBeanSpinachSalad
2cupsspinach
1/3cupchunklighttunainwater,drained
1/3cupcannedwhitebeans,rinsed
1cupveggiesofyourchoice(trycucumbersandtomatoes)
Combineingredientsandtopsaladwith2Tbsp.EasyRedWineVinaigrette
P.M.Snack(131calories)
10walnuthalves
Dinner(513calories)
21/2cupsBean&BarleySoup
2cupsmixedgreensdrizzledwith2Tbsp.EasyRedWineVinaigrette
EveningSnack(81calories)
1/4cupnonfatplainGreekyogurtmixedwith1/2tsp.vanillaextract
Topwith1/2cupblueberries

Day8

PlanAhead:Makeextraveggiestonightatdinnertohaveforlunchtomorrow.
Breakfast(346calories)
2cupsJasonMraz'sAvocadoGreenSmoothie
5unsalted,dryroastedalmonds
A.M.Snack(67calories)
2Tbsp.hummus
1cupslicedcucumber
Lunch(403calories)
Leftoversoup
21/2cupsBean&BarleySoup
1slicesproutedgrainbread,toasted
P.M.Snack(83calories)

1plum
4walnuthalves
Dinner(514calories)
Shrimp&SpicedBlackBeans
5oz.peeledshrimpcookedin1/2Tbsp.oliveoil
1cupveggiesofyourchoice(trypeppersandonions)cookedin1/2Tbsp.oliveoilwithapincheachofsalt
andpepper
1/2cupcookedblackbeans,spicedwithcrushedredpepper
1/2cupcookedquinoa
Garnishwithfreshcilantroandasqueezeoflime,ifdesired
EveningSnack(102calories)
1servingBroiledMango

Day9

Breakfast(346calories)
2cupsJasonMraz'sAvocadoGreenSmoothie
5dryroasted,unsaltedalmonds
A.M.Snack(136calories)
3Tbsp.hummus
1/2cupcucumberslices
2mediumcarrots
Lunch(390calories)
VeggieQuinoaBowlwithHummusDressing
1cupleftoverveggiesfromlastnight'sdinner
3/4cupcookedquinoa
2oz.crumbledfetacheese
Hummusdressing

1Tbsp.hummus
1Tbsp.warmwater
Peppertotaste
Choppedfreshparsleyandlemonjuiceforgarnish
P.M.Snack(185calories)
3Tbsp.unsalteddryroastedalmonds
1plum

Day10

Breakfast(342calories)

1slicesproutedgrainbread,toasted
11/2Tbsp.peanutbutter
1mediumbanana
A.M.Snack(128calories)
2mediumcarrots
3Tbsp.hummus
Lunch(403calories)
Leftoversoup
21/2cupsBean&BarleySoup
1slicesproutedgrainbread,toasted
P.M.Snack(134calories)
1plum
2Tbsp.unsalteddryroastedalmonds
Dinner(489calories)
SearedPorkChopandRoastedCabbagewithMustardChiveVinaigrette
5oz.porkchopcookedin1/2Tbsp.oliveoilandseasonedwithapincheachofsaltandpepper
1servingRoastedCabbagewithMustardChiveVinaigrette
1mediumbakedsweetpotatotoppedwith1tsp.butter

Day11

PlanAhead:Cookextrachickenatdinnertonighttohaveforlunchtomorrow.Cookahardboiledeggfor
tomorow'ssnack.
Breakfast(323calories)
AvocadoEggToast
1slicesproutedgrainbread
1/2mediumavocado,mashed
1largeegg,cookedin1/4tsp.oliveoilorcoatpanwithathinlayerofcookingspray(1secondspray)
Seasoneggwithapinchofsaltandpepper(1/16tsp.)
A.M.Snack(84calories)
10driedapricots
Lunch(392calories)
Chickpea&VeggieSalad
2cupsmixedgreens
3/4cupveggiesofyourchoice(trycucumbersandtomatoes)

1/2cupchickpeas,rinsed
1/2Tbsp.choppedwalnuts
2Tbsp.crumbledfetacheese
Combineingredientsandtopsaladwith1Tbsp.EasyRedWineVinaigrette
P.M.Snack(173calories)
1mediumapple
6walnuthalves
Dinner(513calories)
Chicken&Quinoa
5oz.chickenbreastcookedin1tsp.oliveoil
1cupcookedquinoa,drizzledwith1/2Tbsp.eacholiveoilandlemonjuiceandseasonedwithsaltandpepper
totaste
10asparagusspears,steamed

Day12

Breakfast(342calories)
1slicesproutedgrainbread,toasted
11/2Tbsp.peanutbutter
1mediumbanana
A.M.Snack(102calories)
2mediumcarrots
2Tbsp.hummus
Lunch(388calories)
GardenSaladwithChicken
5oz.cookedchickenbreast,leftoverfromlastnight'sdinner
2cupsmixedgreens
1cupveggiesofyourchoice(trycarrots,cucumbersandtomatoes)
Topsaladwith1Tbsp.EasyRedWineVinaigrette
1clementine
P.M.Snack(181calories)
1hardboiledegg,seasonedwithapincheachofsaltandpepper
2Tbsp.dryroasted,unsaltedalmonds
Dinner(490calories)
RoastSalmonwithBrusselsSproutsandBrownRice
5oz.salmon,coatedwith1/4tsp.oliveoilandroasted

1cuproastedBrusselssprouts,tossedwith1/2Tbsp.oliveoilandapincheachofsaltandpepper
3/4cupbrownrice
Topdishwith1Tbsp.choppedwalnuts

Day13

Breakfast(320calories)
1cupnonfatplainGreekyogurt
1/3cupmuesli
1/2cupblueberries
A.M.Snack(200calories)

2clementines
10walnuthalves
Lunch(368calories)
VeggieSandwich
2slicessproutedgrainbread
1/2mediumavocado,mashed
1Tbsp.hummus
Addveggiesofyourchoice(trycucumber,tomato,carrotsandgreens)
P.M.Snack(146calories)
1mediumapple
1Tbsp.dryroasted,unsaltedalmonds
Dinner(464calories)
1servingSpaghettiSquash&Meatballs
2cupsspinachcookedin1tsp.oliveoilandseasonedwithapincheachofsaltandpepper.

Day14

Breakfast(346calories)
AvocadoEggToast
1slicesproutedgrainbread
1/2mediumavocado,mashed
1largeegg,cookedin1/4tsp.oliveoilorcoatpanwithathinlayerofcookingspray(1secondspray)and
seasonedwithapinchofsaltandpepper
1clementine
A.M.Snack(173calories)
5driedapricots
10walnuthalves
Lunch(366calories)
Tuna&WhiteBeanSpinachSalad
2cupsspinach

2.5oz.cupchunklighttunainwater,drained
1/3cupcannedwhitebeans,rinsed
1cupveggiesofyourchoice
Combineingredientsandtopsaladwith2Tbsp.EasyRedWineVinaigrette
P.M.Snack(134calories)
1plum
2Tbsp.unsalteddryroastedalmonds
Dinner(483calories)
1servingFishwithCoconutShallotSauce
1cupbrownrice
2cupsmixedgreensdrizzledwith1Tbsp.EasyRedWineVinaigrette
Note:Thismealplaniscontrolledforcaloriesandsodiumifaparticularnutrientisofconcern,
considerspeakingwithyourhealthcareprovideraboutsupplementationoralteringthismealplanto
bettersuityourindividualnutritionneeds.