5-Day Clean Eating Meal Plan
A simple, five-day plan focusing on whole, unprocessed foods for clean eating.
- Prep Time: 45 min
- Cook Time: 90 min
- Total Time: 135 min
- Yield: 5 days 1x
- Category: Meal Plan
- Method: Mixed
- Cuisine: General
- Diet: Low Fat
Ingredients
Scale
- Day 1 Breakfast: 2 large eggs, 1 cup spinach, 1/4 avocado
- Day 1 Lunch: 4 oz grilled chicken breast, 2 cups mixed greens, 1 tbsp olive oil, 1 tbsp lemon juice
- Day 1 Dinner: 5 oz baked salmon, 1 cup steamed broccoli, 1/2 cup quinoa
- Day 2 Breakfast: 1 cup plain Greek yogurt, 1/2 cup mixed berries
- Day 2 Lunch: Leftover baked salmon (3 oz), 1 cup raw carrots
- Day 2 Dinner: Turkey chili (made with lean ground turkey, beans, tomatoes, spices) – 1.5 cup serving
- Day 3 Breakfast: Smoothie (1 cup unsweetened almond milk, 1 scoop protein powder, 1 handful kale)
- Day 3 Lunch: Large salad with 4 oz canned tuna (in water), mixed vegetables
- Day 3 Dinner: 5 oz lean steak, 1 medium sweet potato, 1 cup asparagus
- Day 4 Breakfast: 2 hard-boiled eggs, 1 apple
- Day 4 Lunch: Leftover steak (3 oz), 1 cup sliced cucumber
- Day 4 Dinner: Chicken stir-fry (4 oz chicken, large portion of mixed vegetables, small amount of low-sodium soy sauce)
- Day 5 Breakfast: 1 cup plain Greek yogurt, 1/4 cup chopped walnuts
- Day 5 Lunch: Large bowl of vegetable soup (broth-based, no cream)
- Day 5 Dinner: 5 oz cod, 1 cup roasted Brussels sprouts
Instructions
- Plan your grocery shopping based on the ingredients listed for the five days.
- Prepare the protein sources (chicken, salmon, steak, turkey) ahead of time if possible.
- For Day 1, cook eggs, grill chicken, bake salmon, and steam broccoli. Assemble lunch with greens and simple dressing.
- For Day 2, eat leftover salmon for lunch. Prepare the turkey chili and portion it for dinner.
- For Day 3, make your smoothie for breakfast. Assemble tuna salad for lunch. Cook steak and roast asparagus for dinner.
- For Day 4, boil eggs and eat an apple for breakfast. Eat leftover steak for lunch. Prepare the chicken stir-fry for dinner, using minimal sauce.
- For Day 5, prepare cod and roast Brussels sprouts for dinner. Assemble yogurt and nuts for breakfast. Heat vegetable soup for lunch.
- Repeat the cycle or adjust based on your preferences for the following week.
Notes
- Drink plenty of water throughout the day.
- Use herbs and spices for flavor instead of excessive salt or sugar.
- Adjust portion sizes based on your personal energy needs.
- If you need a snack, choose raw vegetables or a small piece of fruit.
Nutrition
- Serving Size: Per Meal
- Calories: 400
- Sugar: 15
- Sodium: 450
- Fat: 15
- Saturated Fat: 4
- Unsaturated Fat: 11
- Trans Fat: 0
- Carbohydrates: 35
- Fiber: 7
- Protein: 35
- Cholesterol: 150
Keywords: clean eating, 5 day plan, healthy meals, whole foods, simple recipes
Find it online: https://www.meltitclean.com/5-day-clean-eating-meal-plan/