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

Eating clean is a simple and healthy approach to eating. In this clean-eating meal plan you'll find plenty of whole foods like fruits, vegetables, lean protein, whole grains and healthy fats. To clean up your diet, you'll want to limit the amount of refined grains, salt, alcohol and added sugars you eat. For this weekly meal plan, we used whole grains, didn't include alcohol, chose recipes and ingredients with less sodium, and eliminated added sugar. Making foods from scratch helps you limit processed foods and is a great way to eat cleaner, but we've also included tips on how to select "clean" packaged foods like salad dressings and soups. The calorie totals are included next to each meal so you can swap things in and out as you see fit.

Not sure if this is the plan for you? We offer a variety of meal plans for different health conditions, needs and diets. Find the meal plan that works best for you.

Plan Ahead: 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.

Day 1

Breakfast (320 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup muesli
• 1/2 cup blueberries

A.M. Snack (95 calories)
• 1 apple

Lunch (401 calories)
Avocado-Egg Toast with a Garden Salad
• 1 slice sprouted-grain bread
• 1/4 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray) and seasoned with a pinch each of salt and pepper.
• 2 cups mixed greens
• 1/4 cup grated carrot
• 1/2 cup cucumber slices
Combine ingredients and top salad with 1 Tbsp. Easy Red-Wine Vinaigrette
• 1 clementine

P.M. Snack (172 calories)
• 8 dried apricots
• 8 walnut halves

Dinner (492 calories)
• 1 cup Tangerine & Roasted Beet Salad with Feta & Pistachios
• 4 oz. cooked chicken breast, cooked in 1 tsp. olive oil and seasoned with a pinch each of salt and pepper
• 1 slice sprouted-grain bread, toasted and drizzled with 1/2 tsp. olive oil.

Day 2

Breakfast (320 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup muesli
• 1/2 cup blueberries

A.M. Snack (239 calories)
• 8 dried apricot halves
• 8 walnut halves

Lunch (391 calories)
Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 1/2 cup chickpeas, rinsed
• 1/2 Tbsp. chopped walnuts
• 1 Tbsp. crumbled feta cheese
Combine ingredients and top salad with 2 Tbsp. Easy Red-Wine Vinaigrette

P.M. Snack (70 calories)
• 2 clementines

Dinner (488 calories)
• 1 3/4 cup Squash & Red Lentil Curry
• 3/4 cup brown rice

Plan Ahead: Look for a pesto without added sugar or excess sodium, or make your own. Try EatingWell's Classic Basil Pesto.

Day 3

Breakfast (321 calories)
Avocado-Egg Toast
• 1 slice sprouted-grain bread
• 1/4 medium avocado, mashed
• 2 tomato slices
• 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray) and seasoned with a pinch each of salt and pepper.

A.M. Snack (191 calories)
• 1/2 cup unsalted dry-roasted pistachios (measured in shell)
• 1 plum

Lunch (371 calories)
• 2 cups Squash & Red Lentil Curry

P.M. Snack (147 calories)
• 1 medium apple
• 4 walnut halves

Dinner (480 calories)
• 1 serving Poached Cod & Green Beans with Pesto
• 1 cup brown rice

Plan Ahead: 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 Double-Tahini Hummus is both easy and delicious.

Day 4

Breakfast (320 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup muesli
• 1/2 cup blueberries

A.M. Snack (191 calories)
• 1/2 cup dry roasted, unsalted pistachios (measured in shell)
• 1 plum

Lunch (368 calories)
Veggie Sandwich
• 2 slices sprouted-grain bread
• 1/2 medium avocado, mashed
• 1 Tbsp. hummus
• Add veggies of your choice (try cucumber, tomato, carrots and greens)

P.M. Snack (135 calories)
• 2 clementines
• 5 walnut halves

Dinner (495 calories)
• 1 serving Roast Chicken & Fennel
• 1/2 cup brown rice

Plan Ahead: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. Read more about choosing a healthy peanut butter.

Day 5

Breakfast (342 calories)
• 1 slice sprouted-grain bread, toasted
• 1 1/2 Tbsp. peanut butter
• 1 medium banana

A.M. Snack (127 calories)
• 2 Tbsp. hummus
• 3 medium carrots

Lunch (367 calories)
Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 1/2 cup chickpeas, rinsed
• 1/2 Tbsp. chopped walnuts
• 1 Tbsp. crumbled feta cheese
Combine ingredients and top salad with 1 Tbsp. Easy Red-Wine Vinaigrette

P.M. Snack (191 calories)
• 1/2 cup unsalted dry-roasted pistachios (measured in shell)
• 1 plum

Dinner (470 calories)
• 1 serving Roast Pork, Asparagus & Cherry Tomato Bowl
• 2 clementines for after dinner

Day 6

Breakfast (320 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup muesli
• 1/2 cup blueberries

A.M. Snack (95 calories)
• 1 medium apple

Lunch (368 calories)
Veggie Sandwich
• 2 slices sprouted-grain bread
• 1/2 medium avocado, mashed
• 1 Tbsp. hummus
• Add veggies of your choice (try cucumber, tomato, carrots and greens)

P.M. Snack (198 calories)
• 8 dried apricots
• 10 walnut halves

Dinner (514 calories)
Chicken and Quinoa with Steamed Asparagus
• 5 oz. chicken breast cooked in 1 tsp. olive oil
• 1 cup cooked quinoa, drizzled with 1/2 Tbsp. each olive oil and lemon juice and seasoned with salt and pepper to taste
• 10 asparagus spears, steamed

Plan Ahead: Cook extra quinoa tonight and save for lunch on Day 9.

Day 7

Plan Ahead: Cook extra veggies at breakfast to have for tomorrow's lunch. If you don't have time to make soup at dinner, choose a canned or premade option and compare nutrition labels to find one lower in sodium.

Breakfast (334 calories)
Veggie Scramble
• 2 large eggs, scrambled with 3/4 cup vegetables of your choice (try zucchini, mushrooms and onions), cooked in 1/4 tsp. olive oil
• Top with 1 oz. feta cheese
• 1 slice sprouted-grain bread, toasted

A.M. Snack (70 calories)
• 2 clementines

Lunch (366 calories)
Tuna & White Bean Spinach Salad
• 2 cups spinach
• 1/3 cup chunk light tuna in water, drained
• 1/3 cup canned white beans, rinsed
• 1 cup veggies of your choice (try cucumbers and tomatoes)
Combine ingredients and top salad with 2 Tbsp. Easy Red-Wine Vinaigrette

P.M. Snack (131 calories)
• 10 walnut halves

Dinner (513 calories)
• 2 1/2 cups Bean & Barley Soup
• 2 cups mixed greens drizzled with 2 Tbsp. Easy Red-Wine Vinaigrette

Evening Snack (81 calories)
• 1/4 cup non-fat plain Greek yogurt mixed with 1/2 tsp. vanilla extract
• Top with 1/2 cup blueberries

Day 8

Breakfast (346 calories)
• 2 cups Jason Mraz's Avocado Green Smoothie
• 5 unsalted, dry-roasted almonds

A.M. Snack (67 calories)
• 2 Tbsp. hummus
• 1 cup sliced cucumber

Lunch (403 calories)
Leftover soup
• 2 1/2 cups Bean & Barley Soup
• 1 slice sprouted-grain bread, toasted

P.M. Snack (83 calories)
• 1 plum
• 4 walnut halves

Dinner (514 calories)
Shrimp & Spiced Black Beans
• 5 oz. peeled shrimp cooked in 1/2 Tbsp. olive oil
• 1 cup veggies of your choice (try peppers and onions) cooked in 1/2 Tbsp. olive oil with a pinch each of salt and pepper
• 1/2 cup cooked black beans, spiced with crushed red pepper
• 1/2 cup cooked quinoa
Garnish with fresh cilantro and a squeeze of lime, if desired

Plan Ahead: Make extra veggies tonight at dinner to have for lunch tomorrow.

Evening Snack (102 calories)
• 1 serving Broiled Mango

Day 9

Breakfast (346 calories)
• 2 cups Jason Mraz's Avocado Green Smoothie
• 5 dry roasted, unsalted almonds

A.M. Snack (136 calories)
• 3 Tbsp. hummus
• 1/2 cup cucumber slices
• 2 medium carrots

Lunch (390 calories)
Veggie-Quinoa Bowl with Hummus Dressing
• 1 cup leftover veggies from last night's dinner
• 3/4 cup cooked quinoa
• 2 oz. crumbled feta cheese
Hummus dressing
• 1 Tbsp. hummus
• 1 Tbsp. warm water
• Pepper to taste
Mix dressing ingredients together and add chopped fresh parsley and lemon juice if desired. Drizzle dressing over the vegetables and quinoa and top the dish with feta cheese.

P.M. Snack (185 calories)
• 3 Tbsp. unsalted dry-roasted almonds
• 1 plum

Dinner (464 calories)
• 4 Peanut-Tofu Cabbage Wraps
• 3/4 cup Kiwi & Mango with Fresh Lime Zest

Day 10

Breakfast (342 calories)
• 1 slice sprouted-grain bread, toasted
• 1 1/2 Tbsp. peanut butter
• 1 medium banana

A.M. Snack (128 calories)
• 2 medium carrots
• 3 Tbsp. hummus

Lunch (403 calories)
Leftover soup
• 2 1/2 cups Bean & Barley Soup
• 1 slice sprouted-grain bread, toasted

P.M. Snack (134 calories)
• 1 plum
• 2 Tbsp. unsalted dry-roasted almonds

Dinner (489 calories)
Seared Pork Chop and Roasted Cabbage with Mustard-Chive Vinaigrette
• 5 oz. pork chop cooked in 1/2 Tbsp. olive oil and seasoned with a pinch each of salt and pepper
• 1 serving Roasted Cabbage with Mustard-Chive Vinaigrette
• 1 medium baked sweet potato topped with 1 tsp. butter

Day 11

Breakfast (323 calories)
Avocado-Egg Toast
• 1 slice sprouted-grain bread
• 1/2 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
• Season egg with a pinch of salt and pepper (1/16 tsp.)

A.M. Snack (84 calories)
• 10 dried apricots

Lunch (392 calories)
Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 1/2 cup chickpeas, rinsed
• 1/2 Tbsp. chopped walnuts
• 2 Tbsp. crumbled feta cheese
Combine ingredients and top salad with 1 Tbsp. Easy Red-Wine Vinaigrette

P.M. Snack (173 calories)
• 1 medium apple
• 6 walnut halves

Dinner (513 calories)
Chicken & Quinoa
• 5 oz.chicken breast cooked in 1 tsp. olive oil
• 1 cup cooked quinoa, drizzled with 1/2 Tbsp. each olive oil and lemon juice and seasoned with salt and pepper to taste
• 10 asparagus spears, steamed

Plan Ahead: Cook extra chicken at dinner tonight to have for lunch tomorrow. Cook a hard-boiled egg for tomorrow's snack.

Day 12

Breakfast (342 calories)
• 1 slice sprouted-grain bread, toasted
• 1 1/2Tbsp. peanut butter
• 1 medium banana

A.M. Snack (102 calories)
• 2 medium carrots
• 2 Tbsp. hummus

Lunch (388 calories)
Garden Salad with Chicken
• 5 oz. cooked chicken breast, leftover from last night's dinner
• 2 cups mixed greens
• 1 cup veggies of your choice (try carrots, cucumbers and tomatoes)
Top salad with 1 Tbsp. Easy Red-Wine Vinaigrette
• 1 clementine

P.M. Snack (181 calories)
• 1 hard-boiled egg, seasoned with a pinch each of salt and pepper
• 2 Tbsp. dry roasted, unsalted almonds

Dinner (490 calories)
Roast Salmon with Brussels Sprouts and Brown Rice
• 5 oz. salmon, coated with 1/4 tsp. olive oil and roasted
• 1 cup roasted Brussels sprouts, tossed with 1/2 Tbsp. olive oil and a pinch each of salt and pepper
• 3/4 cup brown rice
Top dish with 1 Tbsp. chopped walnuts

Day 13

Breakfast (320 calories)
• 1 cup nonfat plain Greek yogurt
• 1/3 cup muesli
• 1/2 cup blueberries

A.M. Snack (200 calories)
• 2 clementines
• 10 walnut halves

Lunch (368 calories)
Veggie Sandwich
• 2 slices sprouted-grain bread
• 1/2 medium avocado, mashed
• 1 Tbsp. hummus
• Add veggies of your choice (try cucumber, tomato, carrots and greens)

P.M. Snack (146 calories)
• 1 medium apple
• 1 Tbsp. dry roasted, unsalted almonds

Dinner (464 calories)
• 1 serving Spaghetti Squash & Meatballs
• 2 cups spinach cooked in 1 tsp. olive oil and seasoned with a pinch each of salt and pepper.

Day 14

Breakfast (346 calories)
Avocado-Egg Toast
• 1 slice sprouted-grain bread
• 1/2 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray) and seasoned with a pinch of salt and pepper
• 1 clementine

A.M. Snack (173 calories)
• 5 dried apricots
• 10 walnut halves

Lunch (366 calories)
Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2.5 oz.cup chunk light tuna in water, drained
• 1/3 cup canned white beans, rinsed
• 1 cup veggies of your choice
Combine ingredients and top salad with 2 Tbsp. Easy Red-Wine Vinaigrette

P.M. Snack (134 calories)
• 1 plum
• 2 Tbsp. unsalted dry-roasted almonds

Dinner (483 calories)
• 1 serving Fish with Coconut-Shallot Sauce
• 1 cup brown rice
• 2 cups mixed greens drizzled with 1 Tbsp. Easy Red-Wine Vinaigrette

Note: This meal plan is controlled for calories and sodium—if a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this meal plan to better suit your individual nutrition needs.

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