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Clean Eating for Weight Loss: Meal Plan Week 2

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. You can also modify the weekly meal plan, if you need more or less calories.

Meal Plan for Week One

Meal Plan for Week Two

Day 1

Breakfast:

  • Whole wheat tortilla filled with 2 cooked egg whites (scrabbled), 1/2 avocado (sliced) and 1 tbsp  salsa
  • 1 medium orange

Snack:

  • 1 ounce peanuts mixed with 1 ounce raisins

Lunch:

Snack:

  • 1 serving fruit flavored Greek yogurt

Dinner:

  • 4 ounces lean steak
  • Baked sweet potato
  • 1 cup baked okra

Nutrition: 1652 calories, 70 g fat, 16 g sat fat, 36 g fiber, 87 g sugar, 79 g protein

Day 2

Breakfast :

  • Breakfast Sandwich:1 egg on two sliced whole wheat toast w/slice of 2% cheddar
  • 1 banana (or 1 cup of another fruit)

Snack:

  • 3 cups popcorn with a sprinkle chili powder and garlic powder

Lunch:

  • Leftover meal: 4 ounces lean steak from yesterday’s dinner
  • Baked sweet potato
  • 1 cup baked okra

Snack:

  • 1 1/2 cup cantaloupe

Dinner:

  • 1 1/4 cup Easy Turkey Chili
  • 1 slice whole wheat toast with garlic and 1 tsp margarine
  • Side salad with 1 cup lettuce, 1/2 tomato, slices of cucumber, 1 tbsp vinaigrette

Nutrition: 1690 calories, 60 g fat, 17 g sat fat, 37 g fiber, 73 g sugar, 76 g protein

Day 3

Breakfast:

  • 1 whole wheat English muffin with 2 tbsp. peanut butter
  • 1 cup cantaloupe

Snack:

  • 1 cup strawberries
  • 1 ounce pistachios

Lunch:

  • 1 1/2 cups leftover Walnut and Feta Pasta Salad (from day 1)
  • 1 cup raw baby carrots

Snack:

  • 2 sticks light string cheese 6 whole wheat crackers

Dinner:

  • Baked fried chicken with mixed vegetables
  • 1 medium baked sweet potato

Nutrition: 1730 calories, 55 g fat, 14 g sat fat, 38 g fiber, 45 g sugar, 84 g protein

Day 4

Breakfast:

  • 1 serving of cereals with skim milk and 2 tbsp chopped walnuts (you can add one tsp of honey for sweetness)
  • 1 cup blueberries

Snack:

  • 1 serving fruit flavored Greek yogurt

Lunch:

  • Leftover: Baked fried chicken with mixed vegetables
  • 1 medium apple

Snack:

Dinner:

Nutrition: 1700 calories, 60 g fat, 16 g sat fat, 39 g fiber, 67 g sugar, 79 g protein

Day 5

Breakfast:

  • 1 whole wheat English muffin with 2 tbsp. peanut butter
  • 1 banana

Snack:

1 Protein Bar

Lunch:

  • Tuna salad on 2 slices whole wheat bread
  • 1 medium peach
  • 1/2 cup sliced cucumber

Snack:

  • 3 cups popcorn with chili powder and garlic

Dinner:

  • Grilled chicken with Parmesan
  • 1 cup whole wheat pasta
  • 1 cup cooked asparagus

Nutrition: 1707 calories, 57 g fat, 15 g sat fat, 36 g fiber, 46  g sugar, 100 g protein

Day 6

Breakfast:

  • 1 cup cooked oatmeal with skim milk and 2 tbsp chopped walnuts
  • 1 cup sliced strawberries

Snack:

  • 1 cup sliced cantaloupe
  • 1 ounce peanuts

Lunch:

  • 1 cup leftover Easy Turkey Chili
  • 6 whole grain crackers
  • 1/2 cup celery sticks

Snack:

  • 2 ounces low sodium turkey with mustard (roll it up and dip in a little mustard)
  • 1/2 cup celery sticks

Dinner:

  • Leftover Red Wine Encrusted Panko Tilapia (from day 4)
  • 1 medium baked potato with 1 tbsp. light sour cream 1 cup cooked asparagus

Nurition: 1720 calories, 54 g fat, 17 g sat fat, 39 g fiber, 49 g sugar, 89 g protein

Day 7

Breakfast:

  • Whole wheat tortilla filled with 2 tbsp. peanut butter and 1/2 cup blueberries
  • 1 serving of vanilla Greek yogurt (with lowest sugar content)

Snack:

Lunch:

  • Turkey sandwich: 2 slices WW bread, 3 oz low-sodium turkey, 2 tsp. mustard, 2 slices onion.
  • 1 cup sliced bell pepper

Snack:

  • 1 ounce peanuts mixed with 1 ounce raisins

Dinner:

  • Leftover grilled chicken with Parmesan (from day 5)
  • 1 cup whole wheat pasta
  • 1 cup cooked broccoli

Nutrition: 1680 calories, 55 g fat, 14 g sat fat, 38 g fiber, 50 g sugar, 94 g protein


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