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Your 1-Day, Lean & Clean 1,800-Calorie Meal Plan

By Hilary Meyer, February 3, 2016 - 9:46am

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Eating clean doesn't have to be complicated or cumbersome. This 1-day meal plan is a perfect example of just how deliciously simple clean-eating can be. These daily eats are free of additives and foods with long ingredient lists and full of real foods like fresh vegetables, dairy and whole grains. Quick, clean and satisfying, this wholesome meal plan sets you up for a healthy and successful day.

Don't Miss: 28-Day Clean-Eating Meal Plan

Breakfast (341 Calories)

Oatmeal with Fruit & Nuts: Cook 1/2 cup old-fashioned oats in 1 cup skim milk. Top with 1/4 cup nonfat plain Greek yogurt, 1/4 cup chopped apple and 1 Tbsp. walnuts.


A.M. Snack (131 Calories)

1/4 cup Spiced Chickpea "Nuts"

Lunch (583 Calories)

Sun-Dried Tomato-Tuna Panini: Combine 1/2 can chunk-light tuna in water, drained (1/2 cup) with 4 finely chopped sun-dried tomatoes, 1 Tbsp. mayonnaise and a pinch of salt. Spread on 1 slice sprouted whole-wheat bread, top with 1/4 cup (1 oz.) shredded fresh mozzarella and another slice of bread. Brush bread with 2 tsp. olive oil. Cook in a panini maker or in a small skillet over medium heat.

P.M. Snack (240 Calories)

1-inch cube sharp Cheddar cheese (1/2 oz.)
26 unsalted roasted almonds (1 oz.)
1/2 cup grape tomatoes

Dinner (473 Calories)

Roast Chicken with Parmesan-Herb Sauce

Swap It Out: Your dinner is 473 calories as a complete meal. Hankering for some wine? Swap out the rice for a glass to keep the calories about the same.

Don't Miss: 30-Minute Clean Dinners

TAGS: Hilary Meyer, Food Blog

Hilary Meyer
Hilary Meyer develops and tests healthy recipes in the EatingWell Test Kitchen. She is a graduate of New England Culinary Institute.

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