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Clean Eating for Weight Loss: Meal Plan Week 1

This weekly meal plan is for what you may be eating as you clean up your diet. Eat regularly, every 3 hours. The meals for this week are 1500-1725 calories considering that you are working out, so there needs to be plenty nutrition should you intake.

This plan for clean eating is meant to work for most people, but remember it’s not ideal for all. Modify the weekly meal plan to your needs!

Meal Plan for Week One

Day 1

Breakfast:

  • 4 Egg whites, scrambled with 1/4 cup of mushrooms and 2 stalks of green onion (cut into half inch pieces).
  • 1 slice whole wheat toast.

Snack:

  • 1 cup of Chiobani vanilla greek yogurt with a sprinkle of nutmeg and 1 cup of blueberries

Lunch:

  • Turkey Sandwich (2 slices whole wheat bread, 4 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato).
  • 1 cup raw baby carrots.

Snack:

  • 1 medium apple cut in half with 1 tablespoon of peanut butter on each side.

Dinner:

  • 2 cups whole wheat penne pasta
  • 1/2 cup low-sodium tomato basil pasta sauce
  • 1 baked chicken breast (approx. 6oz, seasoned with Mrs. Dash and black pepper)
  • 1 cup steamed broccoli (seasoning of your choice)

Nutrition: 1695 calories 194 carbs, 41 g fat, 147 g protein 102 g sugar

Day 2

Breakfast:

  • 1 cup vanilla Greek yogurt
  • 1 tablespoon almonds
  • 1 cup blueberries
  • Snack: 5 whole grain Ritz crackers
  • 1 piece 2% fat string cheese

Lunch:

Snack:

  • 1/4 cup unsalted peanuts
  • 1 cup of baby carrots

Dinner:

  • 6oz broiled salmon (seasoned salt and pepper)
  • 1 medium baked potato
  • 1 cup cooked green beans (fresh or frozen)

Nutrition: 1508 calories, 146g carbs, 44g fat, 104g protein

Day 3

Breakfast:

  • Peanut Butter Banana Oatmeal: 1 cup cooked oatmeal, 1 tbsp peanut butter, 1/2 sliced banana
    (add banana and peanut butter after the oatmeal is cooked).

Snack:

  • 1 slice whole wheat toast with natural peanut butter

Lunch:

Snack:

  • 1 cup baby carrots

Dinner:

  • 1 cup Whole Wheat Chicken Pasta Salad (from day 2)
  • Salad: 1 cup lettuce, 1/4 cup tomatoes, red onion, 1 tbsp olive oil and vinegar dressing.

Nutrition: 1700 calorie, 60 g fat, 18 g sat fat, 35 g fiber, 48 g sugar, 64 g protein

Day 4

Breakfast:

Snack:

  • Strawberry Watermelon Smoothie: 1/2 cup watermelon, 1/2 cup strawberries, 6 ounces plain Greek yogurt
    (if you are on the run, switch for a 1 cup of berries).

Lunch:

  • 1 1/2 cups whole wheat chicken pasta salad (leftovers from Day 2)
  • 1 cup red grapes

Snack:

  • 1 ounce almonds

Dinner:

Nutrition: 1655 calorie, 50 g fat, 10 g sat fat, 31 g fiber, 45 g sugar, 64 g protein

Day 5

Breakfast:

  • nonfat Greek yogurt
  • 1 tablespoon almonds
  • 1 small banana

Snack:

  • 1 ounce peanuts
  • 1 piece 2% fat string cheese

Lunch:

  • 3 slices of turkey breast rolled up in a whole wheat tortilla (add green or red peppers if you like)
  • Salad: 1 cup lettuce, shredded carrots and cucumbers; Dressing: 1 tbsp olive oil and vinegar dressing

Dinner:

  • 1 cup black eyed pea salad (use leftovers from day 3)
  • 4 ounces baked chicken breasts, seasoned with Italian herb seasoning
  • 1 cup cooked collard greens

Dessert:

Strawberry Banana Smoothie: 6 ounces plain Greek yogurt, 1/2 cup strawberries, 1/2 banana

Nutrition: 1670 calories,51 g fat, 15 g sat fat, 37 g fiber, 38 g sugar, 71 g protein

Day 6

Breakfast:

  • 1 cup cooked oatmeal
  • 1/2 cup blueberries
  • 1 cup skim milk

Snack:

  • 6 whole grain crackers with natural peanut butter

Lunch:

  • Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato)
  • 1 cup baby carrots
  • 1/4 cup hummus

Snack:

  • 1 medium apple

Dinner:

  • “Breakfast for Dinner”
    2 eggs
    2 slices whole wheat French Toast
    1 tablespoon fruit jam (no sugar added)
    1 sliced orange

Nutrition: 1660 calories,53 g fat, 16 g sat fat, 38 g fiber, 45 g sugar, 76 g protein

Day 7

Breakfast:

  • 2 scrambled eggs
  • 1 slice whole wheat bread
  • 1 tablespoon peanut butter

Snack:

  • Nonfat plain Greek yogurt with a drizzle of honey on top

Lunch:

Snack:

  • 1/2 cup carrots, 1/2 cup celery, 1/4 cup hummus

Dinner:

  • 20 minute chicken creole (1 chicken breast)
  • 1 cup brown rice
  • 1 cup skim milk

Nutrition: 1690 calorie, 50 g fat, 14 g sat fat, 28 g fiber, 43 g sugar, 72 g protein


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