web analytics

Clean Eating for Weight Loss: Meal Plan Week 4

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

Meal Plan for Week Four

Day 1

Breakfast:

  • 2 frozen whole wheat waffles
  • 1 tbsp. peanut butter
  • 1/2 sliced banana

Snack:

  • 2 whole grain rice cakes
  • 2 tbsp. peanut butter

Lunch:

  • 2 cups Greek Chicken Salad (chopped deli-roasted chicken mixed with salad greens, cucumbers, tomatoes and Greek salad dressing).
  • 2 small plums

Snack:

  • Strawberry Banana Smoothie: 1/2 cup strawberries, 1/2 banana, 1 cup skim milk

Dinner:

Nutrition: 1696 calories, 80 g fat, 20 g sat fat, 46 g fiber, 40 g sugar, 80 g protein

Day 2

Breakfast:

  • 1 cup cooked oats
  • 1/2 cooked apple with cinnamon
  • 2 tbsp. pecans

Snack:

  • 2 whole grain rice cakes
  • 2 tbsp. peanut butter

Lunch:

  • Leftover Shrimp and Grits
  • 2 small kiwi

Snack:

1 Energy Bar

Dinner:

  • 1 1/2 cups Feta Zucchini Pasta: (large zucchini chopped with 3/4 cup chopped portabello mushrooms, 1 cup finely chopped kale, 1 lb whole wheat pasta, 1 jar pasta sauce and feta cheese.
  • 1 cup sliced fresh tomatoes

Nutrition: 1685 calories, 56 g fat, 14 g sat fat, 33 g fiber, 61 g sugar, 75 g protein

Day 3

Breakfast:

  • 1 cup low-fat cottage cheese
  • 1 cup sliced pineapple

Snack:

  • 1 ounce 2% cheddar cheese

Lunch:

  • 1 serving Healthy Egg Salad (make half of recipe): 8 boiled and chopped eggs with 1/3 cup of 2% Greek Yogurt, 1 tbsp dijon mustard, 1 tsp of paprika, salt and pepper.
  • 2 slices whole wheat bread
  • 1 cup raw cucumber slices

Snack:

  • 1 medium apple

Dinner:

  • 2 cups leftover Greek Chicken Salad
  • Whole grain roll

Nutrition: 1670 calories, 63 g fat, 16 g sat fat, 36 g fiber, 54 g sugar, 80 g protein

Day 4

Breakfast:

  • 1 frozen whole wheat waffle
  • 1 tbsp. peanut butter
  • 1 hard boiled egg

Snack:

  • 1 medium pear
  • 1 ounce roasted almonds

Lunch:

  • 1 1/4 cups Feta Zucchini Pasta
  • 2 small kiwi

Snack:

  • 1 cup sliced pineapple

Dinner:

  • 1 cup Macaroni and Cheese: (1 pound gluten free pasta, 2 tbsp. butter, 1 1/4 cups sharp shredded cheddar cheese).
  • 1 cup cooked mustard greens

Nutrition: 1655 calories, 58 g fat, 14 g sat fat, 32 g fiber, 40 g sugar, 71 g protein

Day 5

Breakfast:

  • Egg Veggie Burrito: Weight Watchers tortilla, 2 cooked eggs, 1/2 c. dcd broccoli
  • 1 plum

Snack:

Lunch:

  • 1 cup leftover Macaroni and Cheese
  • 1/2 cup carrot sticks
  • 1 cup grapes

Snack:

  • Peanut Butter Banana Smoothie: 1/2 banana, 1 tbsp. peanut butter, 1 cup skim milk or soymilk

Dinner:

Nutrition: 1680 calories, 50 g fat, 15 g sat fat, 37 g fiber, 48 g sugar, 70 g protein

Day 6

Breakfast:

  • 1 cup cooked oats
  • 1/2 sliced banana with cinnamon
  • 2 tbsp pecans

Snack:

  • 1 ounce roasted almonds

Lunch:

  • 1 1/2 cups leftover Spicy Chili
  • 1 cup raw cucumber slices

Snack:

  • 1 cup sliced pineapple

Dinner:

  • 2 vegetarian tacos
  • Side salad- 1 cup romaine, 1 tomato
  • 2 tbsp. mixed salsa and lime juice

Nutrition: 1720 calories, 55 g fat, 16 g sat fat, 36 g fiber, 57 g sugar, 80 g protein

Day 7

Breakfast:

  • 1 cup low-fat cottage cheese
  • 1/2 cup sliced pineapple
  • 1/2 cup chopped kiwi

Snack:

1 Energy Bar

Lunch:

  • 2 Leftover Vegetarian Tacos
  • 3/4 cup grapes

Snack:

  • 1 medium pear
  • 1 ounce 2% cheddar cheese

Dinner:

Nutrition: 1708 calories, 50 g fat, 18 g sat fat, 31  g fiber, 41 g sugar, 74 g protein


Add a Comment

Your email address will not be published. Required fields are marked *