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Clean Eating for Weight Loss: Meal Plan Week 3

Monthly Challenges December 19, 2015
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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

Meal Plan for Week Two

Meal Plan for Week Three

Day 1

Breakfast:

  • 2 egg omelet with 1 tbsp cheddar
  • 1 slice whole wheat toast
  • 1/2 cup sliced strawberries

Snack:

  • 1 medium banana

Lunch:

  • 2 cups Salad Nicoise (make recipe x 2)
  • 4 ounces tuna steak
  • 1 medium pear

Snack:

  • 6 ounce frozen Greek yogurt

Dinner:

  • Grilled Onion Burger  (make 1/2 of recipe): Whole wheat bun, 1 slice tomato, large lettuce leaf, 2 slices onion, 1 cup roasted green beans.

Nutrtion: 1710 calories, 56 g fat, 14 g sat fat, 34 g fiber, 46 g sugar, 76 g protein

Day 2

Breakfast:

  • 3/4 cup whole grain cereal
  • 1 cup skim milk or soy milk
  • 1/2 sliced banana

Snack:

  • 6 whole grain crackers

Lunch:

  • Leftover grilled onion burger w/WW bun, tomato, lettuce, onion
  • 1 cup raw baby carrots

Snack:

  • Sliced apple
  • 2 tbsp. peanut butter

Dinner:

  • 1 cup bean soup
  • 1 cup leftover Salad Nicoise

Nutrition: 1680 calories, 59 g fat, 16 g sat fat, 36 g fiber, 50 g sugar, 84 g protein

Day 3

Breakfast:

  • Nonfat Greek yogurt
  • 1 cup fresh cherries
  • 2 tbsp. chopped pecans

Snack:

  • 1 cup grapes

Lunch – PB&B: 2 slices whole wheat bread, 2 tablespoons PB, 1/2 sliced banana, 1 cup celery sticks

Snack:

  • 1/2 cup cottage cheese
  • 1/2 cup mango

Dinner:

Nutrition: 1670 calories, 46 g fat, 13 g sat fat, 41 g fiber, 55 g sugar, 81 g protein

Day 4

Breakfast:

Snack:

  • 1 medium apple
  • 1 ounce peanuts

Lunch:

  • 1 cup leftover bean soup
  • 1 cup fresh vegetable salad (any vegetables you like)

Snack:

  • 6 whole grain crackers
  • 1/4 cup hummus

Dinner:

  • 4 ounces Healthy Meatloaf – make 1/2 recipe
  • 3/4 cup roasted potatoes
  • 1 cup cooked cauliflower

Nutrition: 1710 calories, 57 g fat, 17 g sat fat, 37 g fiber, 48 g sugar, 78 g protein

Day 5

Breakfast:

  • 1 serving nonfat Greek yogurt
  • 1/2 cup whole grain cereal
  • 1/2 cup fresh cherries

Snack:

  • 1 cup strawberries
  • 1 ounce dry roasted edamame

Lunch:

  • 2 cups leftover fresh vegetable salad
  • 4 ounces cooked chicken
  • 1 cup grapes

Snack:

  • 6 ounces Greek yogurt

Dinner:

Nutrition: 1703 calories, 51 g fat, 14 g sat fat, 29 g fiber, 51 g sugar, 81 g protein

Day 6

Breakfast:

  • 1 egg on a whole wheat English muffin
  • 1 slice cheddar cheese
  • 1 small kiwi

Snack:

  • 1 cup grapes
  • 1/2 ounce pecans

Lunch:

  • 1 1/2 cups leftover Sausage, Potato and Kale Stew
  • 1/2 cup diced mango

Snack:

Dinner:

  • 4 ounces cooked BBQ pretzel chicken (2 boneless, skinless chicken breasts, sliced thin with 1/3 cup BBQ sauce and 1/2 cup crushed pretzels)
  • 1 medium baked sweet potato
  • 1 sliced tomato with Italian seasoning

Nutrition: 1675 calories, 54 g fat, 16 g sat fat, 35 g fiber, 56 g sugar, 87 g protein

Day 7

Breakfast:

  • 4 banana pancakes
  • 2 tbsp peanut butter

Snack: 1

  • 1 ounce pecans
  • Medium apple

Lunch:

  • 4 ounces cooked leftover BBQ pretzel chicken
  • Salad: 2 cups romaine lettuce, 1/2 tomato, 1/2 green pepper, 2 tbsp and vinegar dressing
  • 1 slice whole wheat toast

Snack:

  • 6 ounces frozen Greek yogurt

Dinner:

  • 4 ounces leftover Healthy Meatloaf
  • 1 medium baked potato
  • 1 cup cooked kale

Nutrition: 1720 calories, 59 g fat, 17 g sat fat, 34 g fiber, 60 g sugar, 91 g protein