14-Day Clean-Eating Meal Plan: 1,500 Calories

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor

This easy 1,500-calorie clean-eating meal plan for weight loss features healthy whole foods and limits processed items to help you clean-up your diet.

14-Day Clean-Eating Meal Plan: 1,500 Calories

If you feel like your healthy habits have gotten off track, this simple take on a clean-eating meal plan can help you get back to the eating habits that help you feel your best. With 14 days of wholesome meals and snacks, this clean-eating meal plan 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. 

Read More: 7 Tips for Clean Eating

Over the course of this 14-day diet plan, you'll get your fill of healthy whole foods—some that you'll prep from scratch and others that you can buy from the store (see our Clean-Eating Shopping Tips for finding the "cleanest" versions of packaged foods). The meals and snacks in this plan will have you feeling energized, satisfied and good about what's on your plate. And at 1,500 calories, this diet meal plan will set you up to lose upwards of 4 pounds over the 2 weeks. Looking for a different calorie level? See this clean-eating meal plan at 1,200 and 2,000 calories. If 14 days feel like too much, start with our 3-Day Clean Eating Kick-Start Meal Plan and go from there. Once you conquer this 14-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

week 1 weight loss

Week 1

How to Meal Prep You Week of Meals:

A little prep at the beginning of the week goes a long way to make your week ahead easy.

1. Make a double batch of the Lemon-Tahini Dressing. You'll use it throughout the week for lunch and dinner.
2. Cook a double batch of the Easy Brown Rice to use throughout the week. Because Day 1's dinner (Kale Salad with Beets & Wild Rice) calls for wild rice you can choose to either prep a bigger batch of wild rice or swap in brown rice in the recipe so you're not having to make two different rices. 

 

Day 1

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

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.

A.M. Snack (216 calories)

• 1 medium orange
• 20 almonds

Lunch (360 calories)

• 4 cups White Bean & Veggie Salad

P.M. Snack (200 calories)

• 1 medium apple, sliced
• 1 Tbsp. peanut butter

Dinner (420 calories)

• 4 cups (1 1/2 servings) Kale Salad with Beets & Wild Rice
• 1 serving Balsamic-Dijon Chicken

Meal-Prep Tip: Save 1 serving Balsamic-Dijon Chicken (1/2 breast) for lunch of Day 2.

Daily Totals: 1,483 calories, 70 g protein, 161 g carbohydrates, 44 g fiber, 68 g fat, 1,453 mg sodium.

 

Day 2

Breakfast (271 calories)

• 1 serving Avocado-Egg Toast

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. 

A.M. Snack (216 calories)

• 1 medium pear
• 1 oz. Cheddar cheese

Lunch (353 calories)

• 2 cups mixed greens
• 1/2 cup chopped cucumber
• 1/2 Balsamic-Dijon Chicken breast, chopped
• 2 Tbsp. Lemon-Tahini Dressing
• 2 Tbsp. sunflower seeds
Combine greens, cucumber and chicken and top with dressing and sunflower seeds.

P.M. Snack (123 calories)

• 1 medium orange
• 8 almonds

Dinner (552 calories)

• 1 serving cup Squash & Red Lentil Curry
• 1 cup Easy Brown Rice

Meal-Prep Tip: Save a 1 cup serving of rice to have for dinner on Day 3.

Daily Totals: 1,515 calories, 74 g protein, 173 g carbohydrates, 36 g fiber, 62 g fat, 2,154 mg sodium.

 

Day 3

Breakfast (287 calories)

• 1 serving Muesli with Raspberries
• 1 medium orange

A.M. Snack (62 calories)

• 1 medium pear
• 12 almonds

Lunch (326 calories)

• 1 serving cups Squash & Red Lentil Curry

P.M. Snack (200 calories)

• 1 medium apple, sliced
• 1 Tbsp. peanut butter

Dinner (439 calories)

• 1 serving Asian Tilapia with Stir-Fried Green Beans
• 1 cup Easy Brown Rice

Daily Totals: 1,507 calories, 64 g protein, 230 g carbohydrates, 48 g fiber, 45 g fat, 1,500 mg sodium.

 

Day 4

Breakfast (335 calories)

• 1/2 cup rolled oats, cooked in 1 cup milk
• 1 medium plum, chopped
• 2 Tbsp. slivered almonds
Cook oats and top with plum, almonds and a pinch of cinnamon.

A.M. Snack (211 calories)

• 10 seeded crackers
• 1/4 cup hummus

Lunch (420 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium apple

Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure you're choosing one without added sugars or excess sodium. You can also try making your own. EatingWell's Garlic Hummus is both easy and delicious.

P.M. Snack (105 calories)

• 1 medium banana

Dinner (432 calories)

• 1 serving Sheet-Pan Chicken & Brussels Sprouts
• 1 1/2 cups mixed greens dressed with 2 Tbsp. Lemon-Tahini Dressing

Daily Totals: 1,504 calories, 68 g protein, 194 g carbohydrates, 40 g fiber, 58 g fat, 1,928 mg sodium.

 

Day 5

Breakfast (290 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast

Clean-Eating Shopping Tip: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. Read more about choosing a healthy peanut butter.

A.M. Snack (109 calories)

• 1/2 cup raspberries
• 10 almonds

Lunch (360 calories)

• 4 cups White Bean & Veggie Salad

P.M. Snack (211 calories)

• 10 seeded crackers
• 1/4 cup hummus

Dinner (543 calories)

• 1 serving Pork Chops with Garlicky Broccoli

Daily Totals: 1,514 calories, 64 g protein, 130 g carbohydrates, 37 g fiber, 88 g fat, 1,551 mg sodium.

 

Day 6

Breakfast (335 calories)

• 1/2 cup rolled oats, cooked in 1 cup milk
• 1 medium plum, chopped
• 2 Tbsp. slivered almonds
Cook oats and top with plum, almonds and a pinch of cinnamon.

A.M. Snack (101 calories)

• 1 medium pear

Lunch (387 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium orange

P.M. Snack (200 calories)

• 1 medium apple, sliced
• 1 Tbsp. peanut butter

Dinner (491 calories)

• 1 serving Cauliflower Rice-Stuffed Peppers
• 2 cups mixed greens dressed with 1 1/2 Tbsp. Citrus Vinaigrette

Meal-Prep Tip: You'll use the remaining Citrus Vinaigrette next week.

Daily Totals: 1,514 calories, 64 g protein, 178 g carbohydrates, 39 g fiber, 67 g fat, 1,215 mg sodium.

 

Day 7

Breakfast (307 calories)

• 2 cups Jason Mraz's Avocado Green Smoothie

A.M. Snack (210 calories)

• 1 medium banana
• 1 Tbsp. peanut butter

Lunch (414 calories)

• 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
• 1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus
• 1 medium orange

Meal-Prep Tip: Save a serving of the Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette to have for lunch on Day 10. Store the dressing separately.

P.M. Snack (30 calories)

• 1 plum

Dinner (545 calories)

• 2 cups Mexican Cabbage Soup
• 2 cups No-Cook Black Bean Salad

Meal-Prep Tip: Save a 1-cup serving of the No-Cook Black Bean Salad to have for lunch on Day 9. Store the dressing separately and wait to add until ready to eat. Pack up two 2-cup servings of the Mexican Cabbage Soup to have for lunch on Days 9 & 12.

Daily Totals: 1,506 calories, 43 g protein, 209 g carbohydrates, 56 g fiber, 64 g fat, 1,552 mg sodium.

 

week 2 weight loss

Week 2

How to Meal Prep You Week of Meals:

A little prep at the beginning of the week goes a long way to make your week ahead easy.

1. Make a batch of the Meal-Prep Sheet-Pan Chicken Thighs and Basic Quinoa when preparing the Greek Kale Salad with Quinoa & Chicken recipe for dinner on Day 8. This way, you'll have leftover chicken and quinoa to use during the week.

 

Day 8

Breakfast (368 calories)

• 1 serving Scrambled Eggs with Vegetables
• 1 plum

A.M. Snack (119 calories)

• 1/4 cup hummus
• 1 cup sliced cucumber

Lunch (387 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium orange

P.M. Snack (210 calories)

• 1 medium banana
• 1 Tbsp. peanut butter

Dinner (302 calories)

• 1 serving Greek Kale Salad with Quinoa & Chicken

Evening Snack (102 calories)

• 1 serving Broiled Mango

Daily Totals: 1,488 calories, 64 g protein, 167 g carbohydrates, 34 g fiber, 68 g fat, 1,870 mg sodium.

 

Day 9

Breakfast (307 calories)

• 2 cups Jason Mraz's Avocado Green Smoothie

A.M. Snack (217 calories)

• 1 medium pear
• 15 almonds

Lunch (384 calories)

• 2 cups Mexican Cabbage Soup
• 1 cup No-Cook Black Bean Salad

P.M. Snack (92 calories)

• 3/4 cup Kiwi & Mango with Fresh Lime Zest

Dinner (519 calories)

• 1 cup riced cauliflower, heated
• 1 serving Soy-Lime Roasted Tofu
• 2 cups Colorful Roasted Sheet-Pan Veggies
• 2 Tbsp. Citrus Vinaigrette 

Top riced cauliflower with tofu, veggies and drizzle with the vinaigrette. 

Daily Totals: 1,519 calories, 50 g protein, 181 g carbohydrates, 51 g fiber, 77 g fat, 1,501 mg sodium.

 

Day 10

Breakfast (320 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast
• 1 plum

A.M. Snack (78 calories)

• 1 hard-boiled egg seasoned with a pinch each salt & pepper

Lunch (434 calories)

• 1 serving Chicken & Apple Kale Wraps
• 1 cup raspberries

P.M. Snack (249 calories)

• 1 medium apple
• 20 almonds

Dinner (402 calories)

• 1 serving Panko-Crusted Pork Chops with Asian Slaw

Daily Totals: 1,482 calories, 82 g protein, 156 g carbohydrates, 35 g fiber, 74 g fat, 1,343 mg sodium.

 

Day 11

Breakfast (332 calories)

• 1 serving Avocado-Egg Toast
• 1 medium orange

A.M. Snack (211 calories)

• 10 seeded crackers
• 1/4 cup hummus

Lunch (365 calories)

• 1 serving Greek Kale Salad with Quinoa & Chicken
• 1 cup raspberries

P.M. Snack (95 calories)

• 1 medium apple

Dinner (478 calories)

• 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce
• 1 cup Basic Quinoa

Meal-Prep Tip: Cook a hard-boiled egg tonight so it's ready for your P.M. Snack on Day 12.

Daily Totals: 1,482 calories, 76 g protein, 168 g carbohydrates, 37 g fiber, 60 g fat, 1,608 mg sodium.

 

Day 12

Breakfast (290 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast

A.M. Snack (163 calories)

• 1 medium pear
• 8 almonds

Lunch (461 calories)

• 2 cups Mexican Cabbage Soup
• 2 cups mixed greens
• 1 Tbsp. Citrus Vinaigrette
• 2 Tbsp. sunflower seeds
Toss greens in vinaigrette. Top with sunflower seeds.

P.M. Snack (192 calories)

• 1 hard-boiled egg, seasoned with a pinch each of salt and pepper
• 1 oz. Cheddar cheese

Dinner (408 calories)

• 1 serving Spaghetti Squash & Meatballs

Daily Totals: 1,514 calories, 70 g protein, 167 g carbohydrates, 41 g fiber, 67 g fat, 1,784 mg sodium.

 

Day 13

Breakfast (362 calories)

• 1 cup nonfat plain Greek yogurt
• 1 cup blueberries 
• 1/3 cup muesli

A.M. Snack (210 calories)

• 1 medium banana
• 1 Tbsp. peanut butter

Lunch (387 calories)

• 1 serving Veggie & Hummus Sandwich

• 1 medium orange

P.M. Snack (95 calories)

• 1 medium apple

Dinner (447 calories)

• 1 serving Zucchini Noodles with Avocado Pesto & Shrimp

Daily Totals: 1,500 calories, 75 g protein, 183 g carbohydrates, 39 g fiber, 62 g fat, 1,155 mg sodium.

 

Day 14

Breakfast (332 calories)

• 1 serving Avocado-Egg Toast
• 1 medium orange

A.M. Snack (217 calories)

• 1 medium pear
• 15 almonds

Lunch (378 calories)

• 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
• 1 slice sprouted-grain bread, toasted and topped with 2 Tbsp. hummus

P.M. Snack (30 calories)

• 1 plum

Dinner (562 calories)

• 1 serving Fish with Coconut-Shallot Sauce
• 1 cup Basic Quinoa
• 2 cups mixed greens topped with 1 Tbsp. Citrus Vinaigrette

Daily Totals: 1,520 calories, 70 g protein, 160 g carbohydrates, 37 g fiber, 72 g fat, 1,150 mg sodium.

 

You made it! 

Great job following this clean-eating meal plan at 1,500 calories. Whether you made every single recipe in this diet plan or not, we hope you found it inspiring, exciting and informational. Keep up the good work and don't miss our other healthy meal plans.  

 

Watch: What does a Clean-Eating Day Look Like?

 

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7 Tips for Clean Eating
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Healthy Clean Eating Recipes
See All of Our Clean-Eating Meal Plan