7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (2022)

Clean eating can have some negative connotations about boring, bland food – but that could be further from the truth!

There’s no ‘dirty’ food per say, but a focus on healthy, whole foods. These include foods such as fruits, vegetables, whole grains, legumes, beans, nuts, seeds, healthy fats, fatty fish, and other lean proteins.

These are full of the vitamins and minerals you need whilst ensuring added sugars and unhealthy fats are reduced to a minimum.

This meal plan is easy to follow too, with all the recipes taking less than an hour and mostly no-cook breakfasts and lunches. Hey, we’re leading busy lives – our meal plans should be the same too!

The article below will cover everything you need to know about following a clean eating diet plan and offer a sample 7 day plan to follow.

You can jump straight into the 7 day pdf of the plan here.

View 7 Day Clean Eating Diet Plan PDF

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (1)

Contents show

Foods to Eat on a Clean Eating Plan

Generally, you’ll want to focus on eating whole foods. Although all foods can be part of a healthy diet, it can be a good idea to just focus on eating more on the healthy foods on the list below:

  • Fruits. E.g apples, pears, oranges. Berries also contain lots of antioxidants
  • Vegetables. All kinds of vegetables are great, but particularly cruciferous vegetables (e.g broccoli, cauliflower)
  • Whole grains. E.g brown bread, quinoa, bulgur wheat. These are rich in fiber.
  • Fatty fish. E.g salmon, mackerel, tuna, herring. These foods contain the most omega-3 fatty acids, an important nutrient in reducing inflammatory diseases.
  • Beans. E.g haricot, black, red.
  • Legumes. E.g chickpeas, lentils, peas. Both legumes and beans are great sources of plant-based protein.
  • Nuts and seeds. E.g almonds, walnuts, pistachios. Flaxseeds and chia seeds are also a great plant-based source of of omega-3 fatty acids
  • Low-fat dairy. E.g milk, eggs, yogurt. Be sure to check the labels for extra added sugar.
  • Olive oil. Choose extra-virgin varieties, which aren’t diluted with cheaper oils.
  • Lean protein. E.g fish, chicken, turkey. These contain less saturated fats than in red meats like beef and pork.

These foods are lower in sugars and higher in important vitamins and nutrients, including fiber and protein.

General Guidelines for Clean Eating

Although it’s good to know the types, it’s a good idea to know some basic principles that you can follow to keep your eating as clean as possible.

On the whole, you’ll want to prioritise eating whole, fresh food rather than canned food. Canned food often has lots more sodium, which can lead to increases in blood pressure.

If you’re hungry between meal times, it’s a good idea to stock up on some healthy snacks. Fruits, berries, nuts and seeds are great choices that are full of fiber. High fiber contents within food help keep you full without consuming many calories.

You’ll also want to start experimenting with different herbs and spices rather than using salt all the time to flavour food.

Protein and fiber are both nutrients you should ensure you are getting enough of. Both help you feel satiated, meaning you stay full and therefore, will feel the need to snack less. Protein is essential in preventing muscle loss and fiber helps improve digestion.

A good habit to pick up is to check the food labels. You may be surprised how much sodium/salt or sugar are in particular foods. Certain types of foods are also be high in saturated fats, so it’s good to be aware how much you are consuming.

Eating a clean diet doesn’t mean starving yourself or being overly restrictive with your food choices. This causes nutritional imbalances, which can lead to health problems.

Foods to Limit on a Clean Eating Diet

You shouldn’t feel guilty for treating yourself occasionally, butdon’t make a habit of eating these foods regularly:

  • Junk foods:fast food and potato chips
  • Refined carbohydrates:white bread, pasta, crackers, flour tortillas, biscuits
  • Fried foods:french fries, donuts, fried meats
  • Sugar-sweetened beverages:soda, tea with added sugar, sports drinks
  • Processed meats: bacon, canned meat, salami, sausages
  • Trans fats: vegetable oil and margarine

Whats the Best Clean Eating Diet?

Combining all those foods and principles into a diet can be a tricky process. However, the Mediterranean diet is one of the diets that has been studied a lot and the consistent results it produces is why it’s considered one of the best to follow.

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It is high in the foods mentioned within the previous section, with a focus on fruits, vegetables, whole grains, fatty fish, beans, legumes and low-fat dairy.

Many credible organisations suggest following a Mediterranean diet. These include:

It has also been ranked as the number 1 diet since 2018 according to the U.S. News & World Report.

It is ranked so highly because of both how easy it is to follow as well as the scientific research backing its use. This makes it a great choice if you’re looking for a healthy diet that you’ll actually stick to.

In terms of the specific studies that back the Mediterranean diet, a few studies looking at various health factors have been linked to below:

  • Lower risk of cardiovascular events, coronary heart disease, (1, 2)
  • Lower risk of coronary heart disease (3, 4)
  • Lower risk of developing type 2 diabetes (5)
  • Lower risk of breast cancer (6)
  • Lower risk of obesity (7)
  • Better cognitive function (8)

Clean Eating Diet Meal Plan

Clean Eating Diet Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

BreakfastLunchDinner
MondayBanana Yogurt PotsCannellini Bean SaladQuick Moussaka
TuesdayTomato and Watermelon SaladEdgy Veggie WrapsSpicy Tomato Baked Eggs
WednesdayBlueberry Oats BowlCarrot, Orange and Avocado SaladSalmon with Potatoes and Corn Salad
ThursdayBanana Yogurt PotsMixed Bean SaladSpiced Carrot and Lentil Soup
FridayTomato and Watermelon SaladPanzanella SaladMed Chicken, Quinoa and Greek Salad
SaturdayBlueberry Oats BowlQuinoa and Stir Fried VegGrilled Vegetables with Bean Mash
SundayBanana Yogurt PotsMoroccan Chickpea SoupSpicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

  • A handful of nuts or seeds
  • A piece of fruit
  • Carrots or baby carrots
  • Berries or grapes

View 7 Day Clean Eating Diet Plan PDF

Day 1: Monday

Breakfast: Banana Yogurt Pots

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (2)Nutrition

  • Calories – 236
  • Protein – 14g
  • Carbs – 32g
  • Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 225g /⅞ cup Greek yogurt
  • 2 bananas, sliced into chunks
  • 15g / 2 tbsp walnuts, toasted and chopped

Instructions

  1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (3)Nutrition

  • Calories – 302
  • Protein – 20g
  • Carbs – 54g
  • Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 600g / 3 cups cannellini beans
  • 70g / ⅜ cups cherry tomatoes, halved
  • ½ red onion, thinly sliced
  • ½ tbsp red wine vinegar
  • small bunch basil, torn

Instructions

  1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (4)Nutrition

  • Calories – 577
  • Protein – 27g
  • Carbs – 46g
  • Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 1 tbsp extra virgin olive oil
  • ½ onion, finely chopped
  • 1 garlic clove, finely chopped
  • 250g / 9 oz lean beef mince
  • 200g can / 1 cup chopped tomatoes
  • 1 tbsp tomato purée
  • 1 tsp ground cinnamon
  • 200g can / 1 cup chickpeas
  • 100g pack / ⅔ cup feta cheese, crumbled
  • Mint (fresh preferable)
  • Brown bread, to serve

Instructions

  1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
  2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
  3. Sprinkle the feta and mint over the mince. Serve with toasted bread.

View 7 Day Clean Eating Diet Plan PDF

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (5)Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time:5 minutes

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Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • 120g / ⅝ cups tomatoes, chopped
  • ½ watermelon, cut into chunks
  • 50g / ⅔ cup feta cheese, crumbled

Instructions

  1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (6)Nutrition

  • Calories – 310
  • Protein – 11g
  • Carbs – 39g
  • Fat – 11g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 100g / ½ cups cherry tomatoes
  • 1 cucumber
  • 6 Kalamata olives
  • 2 large wholemeal tortilla wraps
  • 50g / ¼ cups feta cheese
  • 2 tbsp hummus

Instructions

  1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
  2. Heat the tortillas.
  3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (7)Nutrition

  • Calories – 417
  • Protein – 19g
  • Carbs – 45g
  • Fat – 17g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 2 red onions, chopped
  • 1 red chilli, deseeded & chopped
  • 1 garlic clove, sliced
  • small bunch coriander, stalks and leaves chopped separately
  • 800g can / 4 cups cherry tomatoes
  • 4 eggs
  • brown bread, to serve

Instructions

  1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
  2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

View 7 Day Clean Eating Diet Plan PDF

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (8)Nutrition

  • Calories – 235
  • Protein – 13g
  • Carbs – 38g
  • Fat – 4g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 60g porridge oats
  • 160g Greek yogurt
  • 175g blueberries
  • 1 tsp honey

Instructions

  1. Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
  2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
  3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (9)Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time:5 minutes

Ingredients (for 2 people)

  • 1 orange, plus zest and juice of 1
  • 2 carrots, halved lengthways and sliced with a peeler
  • 35g / 1 ½ cups rocket / arugula
  • 1 avocado, stoned, peeled and sliced
  • 1 tbsp olive oil

Instructions

  1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (10)Nutrition

  • Calories – 479
  • Protein – 43g
  • Carbs – 27g
  • Fat – 21g

Prep time + cook time:30 minutes

Ingredients (for 2 people)

  • 200g / 1 ⅓ cups baby new potatoes
  • 1 sweetcorn cob
  • 2 skinless salmon fillets
  • 60g / ⅓ cups tomatoes
  • 1 tbsp red wine vinegar
  • 1 tbsp extra-virgin olive oil
  • Bunch of spring onions/scallions, finely chopped
  • 1 tbsp capers, finely chopped
  • handful basil leaves

Instructions

  1. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
  2. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
  3. Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

View 7 Day Clean Eating Diet Plan PDF

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (11)Nutrition

  • Calories – 240
  • Protein – 11g
  • Carbs – 22g
  • Fat – 12g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 145g / ⅘ cups jar artichoke heart in oil
  • ½ tbsp sundried tomato paste
  • ½ tsp red wine vinegar
  • 200g can / 1 cup cannellini beans, drained and rinsed
  • 150g / ¾ cups tomatoes, quartered
  • handful Kalamata black olives
  • 2 spring onions, thinly sliced on the diagonal
  • 100g / ⅔ cups feta cheese, crumbled

Instructions

  1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
  2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Spiced Carrot and Lentil Soup

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (12)Nutrition

  • Calories – 238
  • Protein – 11g
  • Carbs – 34g
  • Fat – 7g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

  • 1 tsp cumin seeds
  • pinch chilli flakes
  • 1 tbsp olive oil
  • 300g /2 cups carrots, washed and coarsely grated
  • 70g / ⅓ cup split red lentils
  • 500ml / 2 ¼ cups hot vegetable stock
  • 60ml / ¼ cup milk
  • Greek yogurt, to serve

Instructions

  1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
  2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

View 7 Day Clean Eating Diet Plan PDF

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (13)Nutrition

  • Calories – 452
  • Protein – 6g
  • Carbs – 37g
  • Fat – 25g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

  • 400g / 2 cups tomatoes
  • 1 garlic clove, crushed
  • 1 tbsp capers, drained and rinsed
  • 1 ripe avocado, stoned, peeled and chopped
  • 1 small red onion, very thinly sliced
  • 2 slices of brown bread
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • small handful basil leaves

Instructions

  1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
  2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Med Chicken, Quinoa and Greek Salad

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (14)Nutrition

  • Calories – 473
  • Protein – 36g
  • Carbs – 57g
  • Fat – 25g

Prep time + cook time:20 minutes

Ingredients (for 2 people)

  • 100g / ⅗ cup quinoa
  • ½ red chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • 2 chicken breasts
  • 1 tbsp extra-virgin olive oil
  • 150g / ¾ cup tomatoes, roughly chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • 50g / ½ cup feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon

Instructions

  1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

View 7 Day Clean Eating Diet Plan PDF

Day 6: Saturday

Breakfast: Blueberry Oats Bowl

Lunch: Quinoa and Stir Fried Veg

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (15)Nutrition

  • Calories – 473
  • Protein – 11g
  • Carbs – 56g
  • Fat – 25g

Prep time + cook time:30 minutes

Ingredients (for 2 people)

  • 100g / ⅗ cup quinoa
  • 3 tbsp olive oil
  • 1 garlic clove, finely chopped
  • 2 carrots, cut into thin sticks
  • 150g / 1 ⅔ leek, sliced
  • 1 broccoli head, cut into small florets
  • 50g / ¼ cup tomatoes
  • 100ml / ¼ cup vegetable stock
  • 1 tsp tomato purée
  • juice ½ lemon

Instructions

  1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
  2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Grilled Vegetables with Bean Mash

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (16)Nutrition

  • Calories – 314
  • Protein – 19g
  • Carbs – 33g
  • Fat – 16g

Prep time + cook time:40 minutes

Ingredients (for 2 people)

  • 1 pepper, deseeded & quartered
  • 1 aubergine, sliced lengthways
  • 2 courgettes, sliced lengthways
  • 2 tbsp olive oil
  • For the mash
  • 400g / 2 cups haricot beans, rinsed
  • 1 garlic clove, crushed
  • 100ml / ½ cup vegetable stock
  • 1 tbsp chopped coriander

Instructions

  1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
  2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

View 7 Day Clean Eating Diet Plan PDF

Day 7: Sunday

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (17)Nutrition

  • Calories – 408
  • Protein – 15g
  • Carbs – 63g
  • Fat – 11g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • ½ medium onion, chopped
  • 1 celery sticks, chopped
  • 1 tsp ground cumin
  • 300ml / 1 ¼ cups hot vegetable stock
  • 200g can / 1 cup chopped tomatoes
  • 200g can / 1 cup chickpeas, rinsed and drained
  • 50g / ¼ cup frozen broad beans
  • zest and juice ½ lemon
  • coriander & bread to serve

Instructions

  1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

7 Day Clean Eating Diet Meal Plan (PDF & Menu) - Medmunch (18)Nutrition

  • Calories – 548
  • Protein – 23g
  • Carbs – 58g
  • Fat – 20g

Prep time + cook time:40 minutes

Ingredients (for 2 people)

  • 8 raw baby beetroots, or 4 medium, scrubbed
  • ½ tbsp sumac
  • ½ tbsp ground cumin
  • 400g can /2 cups chickpeas, drained and rinsed
  • 2 tbsp olive oil
  • ½ tsp lemon zest
  • ½ tsp lemon juice
  • 200g / ½ cup Greek yogurt
  • 1 tbsp harissa paste
  • 1 tsp crushed red chilli flakes
  • mint leaves, chopped, to serve

Instructions

  1. Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
  2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

View 7 Day Clean Eating Diet Plan PDF

Clean Eating Diet Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

View 7 Day Clean Eating Diet Plan PDF

Life after the meal plan

Find more recipes on our site

Your journey doesn’t end after 7 days of clean Mediterranean-style recipes. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

Start a Clean-Eating 28 Day Mediterranean Diet Plan

We’ve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains four weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.

Click here to grab your copy of the 28 day Mediterranean diet plan!

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.

FAQs

How do I start Clean Eating for Beginners? ›

Eating Clean For Beginners: 8 Guidelines
  1. Cook your own food. The easiest way to control what goes into your food is to be the one who is preparing your food. ...
  2. Read the nutrition labels. ...
  3. Eat whole foods. ...
  4. Avoid processed foods. ...
  5. Eat well-balanced meals. ...
  6. Limit added fat, salt, and sugars. ...
  7. Eat 5-6 meals per day.

What is the 40 30 30 meal plan? ›

The theory behind the Zone diet is all in the numbers: 40-30-30. Zone dieters balance their meals and snacks so that their calories come from a mix of 40 percent carbohydrates, 30 percent protein and 30 percent “friendly” fats.

What is an example of a clean diet? ›

These items are examples of what might be considered in a clean diet:
  • Fresh fruit. Apples, bananas, blueberries, grapes, oranges, strawberries, 100% fruit juice.
  • Vegetables. ...
  • Lean meats/protein. ...
  • Grain (cereal) foods. ...
  • Dairy products.
12 Sept 2019

What is the clean eating plan for weight loss? ›

The Eat-Clean principles are:
  • Eat six small meals a day.
  • Eat breakfast every day, within an hour of getting up.
  • Eat lean protein and complex carbohydrates at every meal.
  • Have two or three servings of healthy fats every day.
  • Get fiber, vitamins, nutrients, and enzymes from fresh fruits and vegetables.
19 Mar 2021

Are eggs part of clean eating? ›

Clean eating is simple and easy, just like its ingredients. Clean eating for breakfast is possible with fruit, eggs, dairy products, and whole grains.

Can I eat rice on a clean diet? ›

Whole grains, such as brown rice, quinoa, barley, oats, farro or millet, are relatively unprocessed and contain only one ingredient. They're about as clean as you can get.

What foods should I eat daily? ›

Here are the top 15 foods you should be eating according to our experts:
  • Fish. ...
  • Broccoli or any of the cruciferous vegetables. ...
  • Beets. ...
  • Spinach and other leafy green vegetables. ...
  • Kale. ...
  • Peanut butter. ...
  • Almonds. ...
  • Mangos.
5 Apr 2019

What meat is clean eating? ›

To make sure the meat you eat is clean, go with leaner cuts of red meat, like sirloin or lean ground beef, and leaner poultry options like chicken (over something like duck). These aren't overloaded with saturated fat and are generally healthier for you.

What is the healthiest breakfast to eat? ›

The 12 Best Foods to Eat in the Morning
  1. Eggs. Eggs make a simple, nutritious breakfast choice. ...
  2. Greek yogurt. Greek yogurt is a great option if you're looking for a quick breakfast. ...
  3. Coffee. Aside from water, coffee is the world's most popular beverage. ...
  4. Oatmeal. ...
  5. Chia seeds. ...
  6. Berries. ...
  7. Cottage cheese. ...
  8. Whole wheat toast.

What cheese is good for clean eating? ›

CHOOSING THE BEST CHEESES FOR CLEAN EATING

Buy actual cheddar, actual havarti or gouda. There are so many options out there! The safest bet is always the block or wedge. If you can afford organic, that's always the better option, but not essential.

Can you eat cheese on clean eating? ›

For those who can tolerate dairy, cheeses can be a healthy and nutritious source of proteins and healthy fats if consumed in moderation. Cheese is allowed in the clean eating meal plan, but with an asterisk. Processed cheese slices or other packaged foods that contain cheese should be avoided.

Can you lose weight by only eating clean? ›

Eating a healthy diet does not ensure that you will lose weight. Your weight is a balance between the calories you take in and the calories you burn. You will lose weight if you burn off more calories than you take in, and you will gain weight if you eat more calories than you burn off.

How long does it take to see results from clean eating? ›

If you're on a diet to lower your cholesterol levels, such as the TLC diet, changes should start to kick in around now. "Improvement should be seen in at least three weeks, but maximum benefits would be seen from three to six months if you stick to the plan," Dr. He says.

Are potatoes considered clean eating? ›

Since potatoes are a single-ingredient, whole food, they are a natural and beneficial addition to a clean eating way of life.

Is popcorn clean eating? ›

After researching a little I discovered that popcorn is indeed a clean food because corn is considered a whole grain, which means it is not processed and has fiber in it too. It also has magnesium, zinc and iron and some vitamin B in it. Yay!

Is bread clean eating? ›

Unfortunately, bread can be a tricky food for determining "cleanliness." Most of the bread on grocery store shelves isn't clean. That bears repeating: Basically ALL loaves in the bread aisle at your local grocery store aren't clean.

What is the healthiest rice to eat? ›

Whole grains like brown rice are healthier than processed grains. They contain more fiber, which helps you to feel full faster and keeps your digestive system running well.

Can you have mayo on clean eating? ›

So, what constitutes clean mayo? Look for ones that are made only with free-range eggs, lemon or vinegar, and non-GMO oil (not soybean or canola), says Liz Barnet, a fitness and food coach in New York City.

What happens to your body when you start eating clean? ›

It should: The perks of eating clean include improved cognitive function, increased energy, decreased digestive symptoms, and more. But to see benefits like those, you have to stick to a clean eating program for more than just a week or two.

What fruit should I eat everyday? ›

Some of the healthiest fruits include pineapple, apples, blueberries, and mangos. You should eat three servings of fruit a day as part of a healthy diet. Eating fruit improves heart health, reduces inflammation, and boosts your immune system.

What vegetable should I eat everyday? ›

To boost your daily nutrition, aim to eat about 2 cups of dark, leafy greens like collards every day. Two cups of raw greens is equal to 1 cup of vegetables, and 2.5 cups is recommended daily for a 2000-calorie diet.

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

Is Greek Yogurt considered clean eating? ›

Greek or regular can be considered “eating clean” as long as you stay away from additives, artificial flavoring and coloring, and high fructose corn syrup.

Is Bacon clean eating? ›

But even if natural nitrates are only marginally better for you than synthetic ones, picking organic—or even grass-fed—bacon is still a cleaner choice. Both are free of nasty antibiotics and hormones, while grass-fed has the added benefit of coming from a pig that wasn't raised on corn or soy.

Are nuts clean eating? ›

Most importantly, nuts are the epitome of clean eating. They are natural, have no extra additives, and are nutrient dense. You can't do much better than a good box of nuts between meals. Almonds not only have lots of protein and fiber, they have the ability to improve your cholesterol levels.

Which fruit is best for empty stomach in morning? ›

Empty stomach in the morning

Some of the best fruits to eat first thing in the morning are watermelon, papayas, guavas, mangoes, pomegranates, and bananas.

What is the healthiest lunch to eat? ›

Healthy People Usually Eat These 7 Things for Lunch
  1. Avocado and egg sandwich. ...
  2. Summer rolls with peanut sauce. ...
  3. Quinoa pear salad with spinach, cranberries and pecans. ...
  4. Protein Salad. ...
  5. Loaded Vegetable Sandwich. ...
  6. Lentil vegetable soup. ...
  7. Chicken burrito bowl with rice and beans.

Is butter OK for clean eating? ›

So here goes: Butter is a perfectly healthy food. What's more, when it comes from organically raised, pasture-fed cattle, butter can even be a “health” food!

What is a clean bread? ›

Clean label bread means baking with simple, trusted, wholesome ingredients that are familiar to the consumer. It is a fast-growing trend, especially the younger generations who are looking for original, healthier and simpler products.

Is Honey clean eating? ›

Clean sugars include honey, maple syrup, and dehydrated sugar cane juice.

Is heavy cream part of clean eating? ›

Yes, dairy products are allowed as part of clean eating as long as you adhere to the guidelines below. No need to live without cheese, cream cheese, sour cream, yogurt, cottage cheese, and ricotta cheese…

Can you eat dairy on clean eating? ›

Real dairy milk, known in many circles as nature's perfect food, is perfectly aligned with clean eating. While many plant-based beverages labeled as 'milk' have eight to 12 ingredients and have been manufactured in a lab, plain real dairy milk contains only three ingredients (milk and fortified vitamin A and D).

What cheese to avoid? ›

Which ones should I avoid? Soft, unpasteurized cheeses like feta, Brie, Camembert, blue-veined cheeses, and goat — as well as ready-to-eat meats like hot dogs and deli meats — may contain Listeria, bacteria that cause mild flu-like symptoms in most adults but can be very dangerous for unborn babies.

Can I lose weight by walking? ›

Walking is a great form of exercise, and doing so for 1 hour each day may aid in weight loss and provide other health benefits. Walking is an effective way to lose weight because it helps you burn more calories, especially when you monitor your calorie intake.

Does walking help you lose weight? ›

Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.

Is cottage cheese clean eating? ›

Cottage Cheese – Technically, it's not clean. *gasp!* (Read the ingredient list). However, for many clean eaters, it is often included in day to day menus because it is such a fantastic source of low fat, non-meat protein.

What happens in first week of clean eating? ›

Your body will be shedding all the excess water you were retaining thanks to a high sodium intake, along with too many processed foods earlier. This also comes with looking leaner in the mirror. Your scale weight will be down anywhere between 2-5 pounds. You're starting to notice that your food cravings are lessening.

How do cleans eat for beginners? ›

Eating Clean For Beginners: 8 Guidelines
  1. Cook your own food. The easiest way to control what goes into your food is to be the one who is preparing your food. ...
  2. Read the nutrition labels. ...
  3. Eat whole foods. ...
  4. Avoid processed foods. ...
  5. Eat well-balanced meals. ...
  6. Limit added fat, salt, and sugars. ...
  7. Eat 5-6 meals per day.

What does clean eating look like? ›

What is Clean Eating? Clean eating is traditionally defined as eating simple, whole foods without any artificial ingredients. This typically involves the elimination of most processed foods, trans fats, heavy saturated fats, added sugar and refined grains.

How long does it take to see results from clean eating? ›

If you're on a diet to lower your cholesterol levels, such as the TLC diet, changes should start to kick in around now. "Improvement should be seen in at least three weeks, but maximum benefits would be seen from three to six months if you stick to the plan," Dr. He says.

Is Greek Yogurt considered clean eating? ›

Greek or regular can be considered “eating clean” as long as you stay away from additives, artificial flavoring and coloring, and high fructose corn syrup.

Is cheese clean eating? ›

Good news for cheese lovers – cheese is an allowable food when eating clean, as long as you pick a cheese that adheres to the clean eating principles.

How do you eat completely clean? ›

Seven Principles of Clean Eating
  1. Choose whole, natural foods and seek to eliminate or minimize processed foods. ...
  2. Choose unrefined over refined foods. ...
  3. Include some protein, carbohydrate and fat at every meal. ...
  4. Watch out for fat, salt, and sugar. ...
  5. Eat five to six small meals throughout the day. ...
  6. Don't drink your calories.
29 Dec 2016

What happens in first week of clean eating? ›

Your body will be shedding all the excess water you were retaining thanks to a high sodium intake, along with too many processed foods earlier. This also comes with looking leaner in the mirror. Your scale weight will be down anywhere between 2-5 pounds. You're starting to notice that your food cravings are lessening.

What are the three super foods to avoid? ›

"This can lead to weight gain and other detrimental health conditions," Corey warned.
  • Processed Meats. Foods such as bacon, sausages and some deli meats are not only high in calories and sodium, but also in saturated fat as well as some nitrates and nitrites. ...
  • Sugary Coffee Drinks. ...
  • Sugary Cereals.
19 Mar 2022

What does clean eating look like? ›

What is Clean Eating? Clean eating is traditionally defined as eating simple, whole foods without any artificial ingredients. This typically involves the elimination of most processed foods, trans fats, heavy saturated fats, added sugar and refined grains.

What cheese is good for clean eating? ›

CHOOSING THE BEST CHEESES FOR CLEAN EATING

Buy actual cheddar, actual havarti or gouda. There are so many options out there! The safest bet is always the block or wedge. If you can afford organic, that's always the better option, but not essential.

Are potatoes considered clean eating? ›

Since potatoes are a single-ingredient, whole food, they are a natural and beneficial addition to a clean eating way of life.

Is bread allowed on clean eating diet? ›

Smith, it doesn't have to be! In his new book, the doc details a 20-day clean-eating program laid on the foundation of 20 clean foods -- including CHEESE AND BREAD (as long as it's whole-grain or whole-wheat).

Can you have bread when clean eating? ›

Where to look: - Local: To be truly clean, you need to buy good bread from your local bakery (or from the bakery in your grocery store). You'll have to buy fresh bread every few days because good, clean bread doesn't have any preservatives that will deter mold or prevent staleness.

Is butter OK for clean eating? ›

So here goes: Butter is a perfectly healthy food. What's more, when it comes from organically raised, pasture-fed cattle, butter can even be a “health” food!

What is the healthiest breakfast to eat? ›

The 12 Best Foods to Eat in the Morning
  1. Eggs. Eggs make a simple, nutritious breakfast choice. ...
  2. Greek yogurt. Greek yogurt is a great option if you're looking for a quick breakfast. ...
  3. Coffee. Aside from water, coffee is the world's most popular beverage. ...
  4. Oatmeal. ...
  5. Chia seeds. ...
  6. Berries. ...
  7. Cottage cheese. ...
  8. Whole wheat toast.

What happens to your body when you start eating clean? ›

It should: The perks of eating clean include improved cognitive function, increased energy, decreased digestive symptoms, and more. But to see benefits like those, you have to stick to a clean eating program for more than just a week or two.

Is bacon clean eating? ›

But even if natural nitrates are only marginally better for you than synthetic ones, picking organic—or even grass-fed—bacon is still a cleaner choice. Both are free of nasty antibiotics and hormones, while grass-fed has the added benefit of coming from a pig that wasn't raised on corn or soy.

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