14-Day Clean-Eating Meal Plan: 1,200 Calories

Each product we feature has been independently selected and reviewed by our column team. If you make a leverage using the connect included, we may earn commission. This easy clean-eating meal design for burden loss features healthy whole foods and limits processed items to help you get binding on track with healthy habits. If you feel like your healthy habits have gotten off track, this simple contract on a clean-eating meal design can help you get rear to the eating habits that help you feel your best. Over the course of this 14-day diet plan, you ‘ll get your fill of healthy whole foods-some that you ‘ll prep from incision and others that you can buy from the store ( see our Clean-Eating Shopping Tips for finding our favored versions of packaged foods ).

Read More: 7 Tips for Clean Eating The meals and snacks in this plan will have you feeling energized, satisfy and good about what ‘s on your plate. And at 1,200 calories, this diet meal plan will set you up to lose upwards of 4 pounds over the 2 weeks. Need a higher calorie level? See this lapp clean-eating meal plan at 1,500 and 2,000 calories.

Clean-Eating Meal Plan for Beginners

If you ‘re fresh to houseclean eat, the precede is simple—and following a meal design ( or simply using it for inspiration ) can make it even easier to understand what it ‘s all about. Clean-eating is a capital means to up your intake of good-for-you foods ( like wholly grains, lean protein, healthy fats and plenty of fruits and veggies ), while limiting the stuff that can make you feel not-so-great in boastfully amounts ( think refined carbs, alcohol, added sugars and hydrogenated fats ). here at EatingWell, we approach clean-eating sanely. While all foods can be contribution of a healthy diet, sometimes you fair need to hit reset and focus on eating more of the healthy foods you may be skimping on. With 14 days of wholesome meals and snacks, this easy-to-follow clean-eating meal design is a bang-up direction get more of those good for you foods. If 14 days feel like besides much, start with our 3-Day clean Eating Kick-Start Meal Plan and go from there. Once you conquer this 14-day design, try our Clean-Eating Challenge for 30 days, where you can plan to eat tons of delectable clean-eating foods, like what you ‘ll find in this meal plan. Looking for more? See all of our clean-eating meal plans and healthy clean-eating recipes. Week 1

Week 1

Week 1

How to Meal Prep Your Week of Meals:

A little homework at the begin of the week goes a long direction to make pillow of the week easy.

  1. Meal prep the Greek Meatball Mezze Bowls to have for lunch on Days 2 through 5. Store in an air-tight container to keep fresh for the week. (To buy: amazon.com, $26 for 5-pack)
  2. Make a double batch of the Lemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner. Store in this classic glass salad dressing container. (To buy: amazon.com, $8)
  3. Cook a double batch of the Easy Brown Rice to use throughout the week. Store in a large glass meal-prep container. (To buy: amazon.com, $38) Because Day 1’s dinner—the Kale Salad with Beets & Wild Rice—calls for wild rice, you can choose to either prep a bigger batch of wild rice or swap in brown rice in the recipe so you’re not having to make two different rices.

Day 1

Prewashed Greens

Prewashed Greens

Breakfast (287 calories)

• 1 serving Muesli with Raspberries Clean-Eating Shopping Tip: When buy muesli, attend for a stigmatize that does n’t have added sugars, which take away from the goodly good of this whole-grain breakfast .

A.M. Snack (62 calories)

• 1 medium orange

Lunch (360 calories)

• 4 cups White Bean & Veggie Salad

P.M. Snack (95 calories)

• 1 medium apple

Dinner (420 calories)

• 4 cups ( 1 1/2 servings ) Kale Salad with Beets & Wild Rice • 1 serving Balsamic-Dijon Chicken Daily Totals: 1,224 calories, 61 deoxyguanosine monophosphate protein, 153 deoxyguanosine monophosphate carbohydrates, 40 gigabyte roughage, 47 guanine fat, 1,400 magnesium sodium .

Day 2

Squash & Red Lentil Curry

Squash & Red Lentil Curry

Breakfast (270 calories)

• 1 serving Avocado-Egg Toast Clean-Eating Shopping Tip: Use sprouted-grain bread as your boodle for these adjacent two weeks as it ‘s made without add sugars, unlike many boughten breads. besides, if you plan to top your egg goner with hot sauce, search for a brand that’s made without lend sugars .

A.M. Snack (101 calories)

• 1 medium pear

Lunch (392 calories)

• 1 serving Greek Meatball Mezze Bowl

P.M. Snack (62 calories)

• 1 average orange

Dinner (439 calories)

• 1 serving cup Squash & Red Lentil Curry • 1/2 cup Easy Brown Rice Daily Totals: 1,225 calories, 63 gram protein, 147 g carbohydrates, 33 guanine character, 46 thousand adipose tissue, 1,965 milligram sodium .

Day 3

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Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (62 calories)

• 1 medium orange

Lunch (392 calories)

• 1 serving Greek Meatball Mezze Bowl

P.M. Snack (92 calories)

• 12 almonds

Dinner (439 calories)

• 1 serving asian Tilapia with Stir-Fried Green Beans • 1 cup Easy Brown Rice Daily Totals: 1,206 calories, 62 gram protein, 174 g carbohydrates, 37 guanine fiber, 48 gigabyte fatty, 1,444 milligram sodium .

Day 4

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Breakfast (257 calories)

• 1/2 cup rolled oats, cooked in 1 cup milk • 1 average clean, chopped Cook oats and acme with plum and a pinch of cinnamon .

A.M. Snack (95 calories)

• 1 medium apple

Lunch (392 calories)

• 1 serving Greek Meatball Mezze Bowl

P.M. Snack (105 calories)

• 1 average banana

Dinner (432 calories)

• 1 1/2 cups assorted greens dressed with 2 Tbsp. Lemon-Tahini Dressing Daily Totals: 1,214 calories, 58 gigabyte protein, 166 guanine carbohydrates, 32 g roughage, 41 thousand fat, 1,553 magnesium sodium .

Day 5

Greek Meatball Mezze Bowls

Greek Meatball Mezze Bowls

Breakfast (290 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast Clean-Eating Shopping Tip: When choosing a boughten insignificant butter, avoid brands with add sugars and trans fats. Read more about choosing a healthy peanut butter .

A.M. Snack (32 calories)

• 1/2 cup raspberries

Lunch (392 calories)

• 1 serving Greek Meatball Mezze Bowl

Dinner (543 calories)

• 1 serving Pork Chops with Garlicky Broccoli Daily Totals: 1,225 calories, 54 guanine protein, 102 g carbohydrates, 30 gigabyte roughage, 71 guanine adipose tissue, 1,175 magnesium sodium .

Day 6

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Breakfast (257 calories)

• 1/2 cup rolled oats, cooked in 1 cup milk • 1 medium plum, chopped Cook oats and peak with plumb and a touch of cinnamon .

A.M. Snack (101 calories)

• 1 medium pear

Lunch (325 calories)

• 1 serving Veggie & Hummus Sandwich Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure you ‘re choosing one without add sugars or excess sodium. You can besides try making your own. EatingWell ‘s Garlic Hummus is both easy and delectable .

P.M. Snack (62 calories)

• 1 medium orange

Dinner (543 calories)

• 1 serving Cauliflower Rice-Stuffed Peppers • 2 cups interracial greens dressed with 1 Tbsp. Citrus Vinaigrette Meal-Prep Tip: You ‘ll use the remaining Citrus Vinaigrette future week. Daily Totals: 1,203 calories, 57g protein, 146 g carbohydrates, 31 guanine fiber, 49 guanine adipose tissue, 1,120 magnesium sodium .

Day 7

Spicy Weight-Loss Cabbage Soup

Spicy Weight-Loss Cabbage Soup

Breakfast (307 calories)

• 2 cups Jason Mraz ‘s Avocado Green Smoothie

A.M. Snack (35 calories)

• 1 clementine

Lunch (352 calories)

• 1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus If you ‘re taking this salad to go, pack it up in this handy meal-prep container, specifically made to keep your greens bracing and dressing separate until you ‘re ready to eat. Buy It! amazon.com, $ 35 for a two-pack.

Meal-Prep Tip: Save a serve of the Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette to have for lunch on Day 10. Store the dress individually.

P.M. Snack (30 calories)

• 1 plum

Dinner (490 calories)

• 1 1/2 cups mexican Cabbage Soup • 2 cups No-Cook Black Bean Salad Meal-Prep Tip:  Save a 1-cup serve of the No-Cook Black Bean Salad to have for lunch on Day 9. Store the dressing individually and wait to add until ready to eat. Pack up 2 servings of the Mexican Cabbage Soup in a leak-proof container ( To buy: amazon.com, $ 7.19 for 1 ) to have for lunch on Days 9 & 12. Daily Totals: 1,214 calories, 35 g protein, 163 thousand carbohydrates, 48 gigabyte roughage, 55 guanine fat, 1,365 milligram sodium .Week 2

Week 2

Week 2

How to Meal Prep Your Week of Meals:

A little homework at the beginning of the workweek goes a long way to make the respite of your workweek slowly.

  1. Make a batch of the Meal-Prep Sheet-Pan Chicken Thighs and Basic Quinoa when preparing the Greek Kale Salad with Quinoa & Chicken recipe for dinner on Day 8. This way, you’ll have leftover chicken and quinoa to use during the week. Store leftovers of the chicken and quinoa separately in large glass meal-prep containers. (To buy: amazon.com, $38)

Day 8

Greek Kale Salad with Quinoa & Chicken

Greek Kale Salad with Quinoa & Chicken

Breakfast (338 calories)

• 1 serving Scrambled Eggs with Vegetables

A.M. Snack (119 calories)

• 1/4 cup hummus • 1 cup sliced cucumber

Lunch (325 calories)

• 1 serving Veggie & Hummus Sandwich

P.M. Snack (30 calories)

• 1 plum

Dinner (302 calories)

• 1 serving greek Kale Salad with Quinoa & Chicken

Evening Snack (102 calories)

• 1 serving Broiled Mango Daily Totals: 1,216 calories, 58 gigabyte protein, 121 gigabyte carbohydrates, 26 deoxyguanosine monophosphate fiber, 60 gigabyte fat, 1,816 milligram sodium.

Day 9

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Breakfast (307 calories)

• 2 cups Jason Mraz ‘s Avocado Green Smoothie

A.M. Snack (35 calories)

• 1 clementine

Lunch (328 calories)

• 1 1/2 cups mexican Cabbage Soup • 1 cup No-Cook Black Bean Salad

P.M. Snack (92 calories)

Dinner (453 calories)

• 1 cup riced cauliflower, heated • 1 serving Soy-Lime Roasted Tofu • 2 cups Colorful Roasted Sheet-Pan Veggies • 1 Tbsp. Citrus Vinaigrette peak riced cauliflower with bean curd, veggies and drizzle with the french dressing. Daily Totals: 1,216 calories, 44 g protein, 149 thousand carbohydrates, 42 guanine fiber, 59 gram adipose tissue, 1,248 magnesium sodium.

Day 10

chicken apple kale wraps

chicken apple kale wraps

Breakfast (290 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast

A.M. Snack (64 calories)

• 1 cup raspberries

Lunch (370 calories)

• 1 serving Chicken & Apple Kale Wraps

P.M. Snack (92 calories)

• 1 plum • 8 almonds

Dinner (402 calories)

• 1 serving Panko-Crusted Pork Chops with Asian Slaw Daily Totals: 1,217 calories, 72 thousand protein, 127 gigabyte carbohydrates, 29 deoxyguanosine monophosphate fiber, 50 gravitational constant fat, 1,133 magnesium sodium .

Day 11

Salmon & Asparagus with Lemon-Garlic Butter Sauce

Salmon & Asparagus with Lemon-Garlic Butter Sauce

Breakfast (270 calories)

• 1 serving Avocado-Egg Toast

A.M. Snack (64 calories)

• 1 cup raspberries

Lunch (302 calories)

• 1 serving greek Kale Salad with Quinoa & Chicken

P.M. Snack (95 calories)

• 1 medium apple

Dinner (478 calories)

• 1 cup Basic Quinoa Meal-Prep Tip: Cook a hard-bitten testis tonight so it ‘s ready for your P.M. nosh on Day 12. Daily Totals: 1,209 calories, 68 deoxyguanosine monophosphate protein, 128 gigabyte carbohydrates, 28 guanine character, 50 guanine fatten, 1,233 milligram sodium.

Day 12

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Breakfast (290 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast

A.M. Snack (96 calories)

• 1 clementine • 8 almonds

Lunch (344 calories)

• 1 1/2 cups mexican Cabbage Soup • 2 cups mix greens • 1 Tbsp. Citrus Vinaigrette • 2 Tbsp. sunflower seeds toss greens in french dressing. peak with sunflower seeds .

P.M. Snack (78 calories)

• 1 hard-boiled testis, seasoned with a apprehension each of salt and capsicum

Dinner (408 calories)

• 1 serving Spaghetti Squash & Meatballs Daily Totals: 1,216 calories, 60 gram protein, 124 gram carbohydrates, 30 g fiber, 56 gram fatty, 1,463 milligram sodium .

Day 13

Zucchini Noodles with Avocado Pesto Shrimp

Zucchini Noodles with Avocado Pesto Shrimp

Breakfast (264 calories)

• 1 cup nonfat plain greek yogurt • 1/4 cup muesli • 1/4 cup blueberries

A.M. Snack (70 calories)

• 2 clementines

Lunch (325 calories)

• 1 serving Veggie & Hummus Sandwich

P.M. Snack (95 calories)

• 1 medium apple

Dinner (446 calories)

• 1 serving Zucchini Noodles with Avocado Pesto & Shrimp Daily Totals: 1,200 calories, 68 gram protein, 133 gigabyte carbohydrates, 31 deoxyguanosine monophosphate fiber, 52 gravitational constant fat, 1,102 magnesium sodium .

Day 14

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Breakfast (270 calories)

• 1 serving Avocado-Egg Toast

A.M. Snack (70 calories)

• 2 clementines

Lunch (378 calories)

• 1 cut sprouted-grain bread, toasted and topped with 2 Tbsp. hummus

P.M. Snack (30 calories)

• 1 clean

Dinner (458 calories)

• 1 serving fish with Coconut-Shallot Sauce • 1/2 cup Basic Quinoa • 2 cups mix greens topped with 1 Tbsp. Citrus Vinaigrette Daily Totals: 1,207 calories, 61 gravitational constant protein, 113 g carbohydrates, 27 g fiber, 60 gigabyte fat, 1,146 milligram sodium.

You made it!

great subcontract following this clean-eating meal design. Whether you made every individual recipe in this diet plan or not, we hope you found it inspiring, exciting and informational. Keep up the good work and do n’t miss our other healthy meal plans .

Watch: What does a Clean-Eating Day Look Like?

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