And at 1, calories, this diet meal plan will set you up to lose upwards of 4 pounds over the 2 weeks. Need a higher calorie level? See this same clean-eating meal plan at 1, and 2, calories. If you're new to clean eating, the premise is simple—and following a meal plan or simply using it for inspiration can make it even easier to understand what it's all about.
Clean-eating is a great way to up your intake of good-for-you foods like whole grains, lean protein, healthy fats and plenty of fruits and veggies , while limiting the stuff that can make you feel not-so-great in large amounts think refined carbs, alcohol, added sugars and hydrogenated fats. Here at EatingWell, we approach clean-eating sensibly.
While all foods can be part of a healthy diet, sometimes you just need to hit reset and focus on eating more of the healthy foods you may be skimping on. With 14 days of wholesome meals and snacks, this easy-to-follow clean-eating meal plan is a great way get more of those good for you foods. Once you conquer this day plan, try our Clean-Eating Challenge for 30 days, where you can plan to eat tons of delicious clean-eating foods, like what you'll find in this meal plan.
Looking for more? See all of our clean-eating meal plans and healthy clean-eating recipes. A little prep at the beginning of the week goes a long way to make rest of the week easy. Clean-Eating Shopping Tip: When buying muesli, look for a brand that doesn't have added sugars, which take away from the healthy goodness of this whole-grain breakfast. Daily Totals: 1, calories, 61 g protein, g carbohydrates, 40 g fiber, 47 g fat, 1, mg sodium. Clean-Eating Shopping Tip: Use sprouted-grain bread as your bread for these next two weeks as it's made without added sugars, unlike many store-bought breads.
Also, if you plan to top your egg toast with hot sauce, look for a brand that's made without added sugars. Daily Totals: 1, calories, 63 g protein, g carbohydrates, 33 g fiber, 46 g fat, 1, mg sodium.
Daily Totals: 1, calories, 62 g protein, g carbohydrates, 37 g fiber, 48 g fat, 1, mg sodium. While artificial trans fats have been banned in the United States and other countries, some margarines and spreads may still contain small amounts 17 , These include fatty fish, nuts, and avocado. Opt for healthy, minimally processed oils and fats. Both table sugar and high-fructose corn syrup are high in fructose. Studies suggest that this compound may play a role in obesity, diabetes, fatty liver, and cancer, among other health problems 19 , 20 , 21 , 22 , 23 , 24 , 25 , Depending on your health, you can occasionally eat small amounts of natural sugar — such as honey or maple syrup — while eating clean.
For truly clean eating, try to consume foods in their natural, unsweetened state. Learn to appreciate the sweetness of fruit and the subtle flavors of nuts and other whole foods.
Alcohol is made by adding yeast to crushed grains, fruits, or vegetables and allowing the mixture to ferment. Moderate intakes of certain types of alcohol — particularly wine — may boost your heart health However, frequent alcohol consumption has been shown to promote inflammation and may contribute to a number of health problems, such as liver disease, digestive disorders and excess belly fat 28 , 29 , 30 , 31 , 32 , 33 , Alcohol consumption should be restricted when practicing clean eating.
For example, cauliflower can be chopped finely to mimic rice, mashed like potatoes, or used in pizza crust. Zucchini makes great noodles as well. Crackers, granola bars, muffins, and similar snack foods typically contain refined grains, sugar, vegetable oils, and other unhealthy ingredients.
To avoid grabbing these items when you get hungry between meals, make sure to have healthy snacks on hand. Good options include nuts , vegetables, and fruits. These foods are tasty, rich in nutrients, and may help protect against disease 1 , 35 , Water is the healthiest and most natural beverage you can drink. It harbors no additives, sugars, artificial sweeteners, or other questionable ingredients.
Water can keep you hydrated and may also help you achieve a healthy weight By contrast, sugar-sweetened beverages have consistently been linked to diabetes, obesity, and other diseases.
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To help dial in your macros and nutrition, here are the best clean foods to add to your meal prep broken down by macronutrient. The best proteins are high in quality protein containing more protein than fat and carbs , lean, and loaded with nutrition.
For meat and dairy this typically means opting for more grass-fed, sustainably caught and free-range options. And for many people this also means considering more organic proteins. There is some limited research that suggests grass-fed meat may be lower in fat and higher in vitamin A, and that cage free eggs are higher in vitamin D and lower in cholesterol 5 , 6 , 7.
Some studies suggest that sustainably caught fish may have a superior lipid profile, and the USDA national nutrient database also implies some varieties of sustainably caught salmon are higher in certain nutrients compared to farm-raised salmon 8.
Research also suggests that organic dairy from grass-fed cows has a more beneficial fatty acid complex, that's higher in heart healthy omega-3s 9. Carbohydrates come from a variety of healthy foods including fruits, starchy vegetables, and whole grains.
But carbs can also come from less desirable choices. For more health benefits, limit more refined sugars like processed grains and table sugar and choose whole food sources of complex, fiber-rich carbs instead Here are some of the most nutritious carb foods broken out by category, including gluten-free and gluten-containing grains.
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