How to Create a Clean Eating Weekly Meal Plan

How to Create a Clean Eating Weekly Meal Plan
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Overview

A clean eating weekly meal plan incorporates only “natural” foods. Processed meats and carbohydrates aren’t included in a clean eating lifestyle. Some followers of the “Eat Clean Diet” also replace plastic and paper food packaging with glass jars and other Earth-friendly options; this is not required to incorporate clean eating into your lifestyle.

Frequency of Eating and Other Basics

Most clean eating food plans incorporate three moderate meals and three small snacks each day. This lifestyle also does not require vegetarianism, though even fresh pork and beef choices are virtually non-existent in the “Eat Clean Diet.”

Getting Started

Most “clean eaters” utilize their local farmers’ markets and health food stores. Organic fruits and vegetables are important to this way of life. But if you can’t afford to visit a health food store and can’t grow your own produce, then you should thoroughly wash your fruits and vegetables in pure water.

If weight loss is a desired outcome, also consider weighing and measuring your food for portion control purposes. You don’t have to become compulsive about this or do this forever. However, even some weighing and measuring of your food can greatly help you learn about portion sizes.

A Typical Breakfast

The following information represents a typical breakfast on a clean eating meal plan, as outlined by “Clean Eating” magazine.

Breakfast

  • 4 to 6 egg whites scrambled with spinach and tomatoes
  • 1 slice of multi-grain toast (without butter or other spreads)
  • black coffee or tea (without added sweeteners)
  • 2 cups of filtered water

A Possible Clean Eating Lunch

Your lunch can resemble something such as the following, according to “Clean Eating.”

Lunch

  • 1 can of salmon (packed in water)
  • 1/4 cup of chopped celery
  • 1/4 cup of green onion
  • 1/4 cup of sliced red pepper
  • 2 pieces of Kavli Crisp bread (or similar brand)
  • 1/2 cup low-fat cottage cheese
  • 2 cups of pure water

Keep in mind that you can toss the salmon and vegetables together to make a clean eating salad.

A Clean Eating Dinner

Dinnertime could hold the following food choices for you, according to “Clean Eating.”

Dinner

  • Minestrone soup made with cubed chicken or turkey
  • 1 slice of Ezekiel bread (or similar brand)
  • 1 cup of clear green tea (without sweeteners)
  • 2 cups of filtered water

Snack Options

Each day of a clean eating weekly meal plan should include three snacks, according to “Clean Eating.” The ideal times are mid-morning, mid-afternoon, and an evening (or metabolic) snack after dinner.

Here are some snack options suggested by the magazine.

Snack #1

  • 3 hard boiled egg whites mashed with hummus on a whole grain wrap.
  • 2 cups of pure water

Snack #2

  • 1 Nitrotech bar (or similar brand)
  • 2 cups of filtered water

Snack #3

  • 1 pear
  • A handful of unsalted raw almonds
  • 2 cups of pure water

References

“Clean Eating Magazine: Menus and Recipes.” https://www.cleaneatingmag.com/minisite/ce_index.htm

“Clean Eating Online.” https://www.cleaneatingonline.com/