Fresh & Delicious Clean-Eating Meal Plan

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

Clean eating doesn't have to be complicated, or include lots of expensive "superfoods." Simply cut down on things like refined grains, added sugars and excess salt—ingredients that can cause damage when we eat too much—and instead choose unprocessed, nourishing foods like fruits and vegetables, whole grains, lean protein and healthy fats. Brimming with good-for-you nutrients, whole foods provide the fuel our bodies needs to stay healthy. The recipes in this clean-eating meal plan provide plenty of wholesome ingredients to make for a delicious week of dinners.

Related:
EatingWell's 4-Week Cean-Eating Challenge
Get a BONUS Printable 28-Day Clean-Eating Meal Plan!

Watch: Clean-Eating 8-Layer Taco Salad

 

Day 1:

Spaghetti with Quick Meat Sauce

Spaghetti with Quick Meat Sauce

Spaghetti with Quick Meat Sauce: Instead of opening a jar of sauce, try this easy spaghetti with meat sauce on a weeknight. Serve with a generous serving of steamed broccoli to round out the meal.

 

Day 2:

Ratatouille with White Beans & Polenta

Ratatouille with White Beans & Polenta

Ratatouille with White Beans & Polenta: Tons of lightly cooked vegetables combine with white beans and polenta in this hearty vegetarian dinner recipe. This well-rounded recipe makes for a satisfying weeknight meal.

 

Day 3:

Green Goddess Salad with Chicken

Green Goddess Salad with Chicken

Green Goddess Salad with Chicken: This healthy salad recipe with cucumber, tomato, Swiss and chicken features a healthy green goddess dressing made from avocado, buttermilk and herbs. Any extra dressing is delicious served over grilled chicken or flaky white fish, such as cod or flounder.

 

Day 4:

Garlic-Oregano Grilled Shrimp

Garlic-Oregano Grilled Shrimp (Camarones Asada en Escabeche)

Garlic-Oregano Grilled Shrimp (Camarones Asada en Escabeche): Escabeche, a quick pickling of already-cooked food, is a common way of preparing fish and vegetables in Mexico. In this healthy shellfish recipe, the shrimp are grilled first, then infused with flavor from a chile, herb and vinegar marinade. Serve shrimp over brown rice and with a leafy-green salad.

 

Day 5:

8-Layer Taco Salad

8-Layer Taco Salad

8-Layer Taco Salad: This gorgeous and colorful 8-layer taco salad recipe is made healthier by using ground turkey in place of beef, adding Greek yogurt, and bumping up the amount of vegetables. Serve this salad in a clear glass bowl and you'll have an eye-catching party-worthy dinner in just 30 minutes.

 

Day 6:

Seared Salmon with Green Peppercorn Sauce

Seared Salmon with Green Peppercorn Sauce

Seared Salmon with Green Peppercorn Sauce: A simple sauce of piquant green peppercorns, lemon juice and butter top this seared salmon recipe. Green peppercorns come from the same plant as black ones, but are harvested before they mature. Typically packed in vinegar, they have a refreshingly sharp flavor. Serve with smashed red potatoes and sautéed kale.

 

Day 7:

Sicilian Olive Chicken

Sicilian Olive Chicken

Sicilian Olive Chicken: This saucy one-skillet chicken dish is full of tomatoes, spinach, olives and capers. Try Kalamata olives in place of the green Sicilians or a combination of both. Serve over whole-wheat egg noodles with a mixed green salad on the side.

 

Don't Miss!

10 Tips for Clean Eating
Clean Eating Breakfasts
Watch: 6 Unhealthy Foods to Limit for a Clean Diet
14-Day Clean-Eating Meal Plan: 1,200 Calories
14-Day Clean-Eating Meal Plan: 1,500 Calories
14-Day Clean-Eating Meal Plan: 2,000 Calories