14-Day Clean-Eating Meal Plan Created by a Dietitian: 1,200 Calories (2024)

If you feel like your healthy habits have gotten off track, this simple take on a clean-eating meal plan will lead you back to the eating habits that help you feel your best. Over the course of this 14-day meal plan, you'll get your fill of healthy whole foods—some that you'll prep from scratch and others that you can buy from the store.

The meals and snacks in this plan will have you feeling energized, satisfied and good about what's on your plate. At 1,200 calories, this meal plan will set you up to lose upward of 3 to 4 pounds over two weeks.

Need a higher calorie level? See this same clean-eating meal plan at 1,500 and 2,000 calories.

Clean-Eating Meal Plan for Beginners

If you're new to clean eating, the premise is simple, and following a meal plan—or simply using it for inspiration—can make it even easier to understand what it's all about. Clean eating is a great way to up your intake of good-for-you foods, like whole grains, lean protein, healthy fats and plenty of fruits and veggies, while limiting the stuff that can make you feel not-so-great in large amounts, like refined carbs, alcohol, added sugars and hydrogenated fats.

Here at EatingWell, we approach clean eating sensibly. While all foods can be part of a healthy diet, sometimes you just 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 plan is a great way to get more of those good-for-you foods.

If 14 days feel like too much, start with our 3-Day Clean Eating Kick-Start Meal Plan and go from there. Once you conquer this 14-day plan, try our 30 Days of Whole Foods Challenge, where you can plan to eat tons of delicious whole 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

How to Meal Prep Your Week of Meals

A little prep at the beginning of the week goes a long way to make the rest of the week easy.

1. Meal prep the to have for lunch on Days 2 through 5. Store in an airtight container to keep fresh for the week.
2. Make a double batch of the Lemon-Tahini Dressing. You'll use it throughout the week for lunch and dinner. Store in a sealed glass container in the refrigerator.
3. Cook a double batch of the Easy Brown Rice to use throughout the week. Store in a large glass meal-prep container. Because Day 1's dinner—the —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 don't have to make two different kinds of rice.

Day 1

Breakfast (288 calories)

• 1 serving Muesli with Raspberries

Clean-Eating Shopping Tip: When buying muesli, look for a brand that doesn't have added sugars, which take away from the healthy goodness of this whole-grain breakfast.

A.M. Snack (62 calories)

• 1 medium orange

Lunch (360 calories)

• 4 cups

P.M. Snack (95 calories)

• 1 medium apple

Dinner (420 calories)

• 4 cups (1 1/2 servings)

• 1 serving Balsamic-Dijon Chicken

Daily Totals: 1,225 calories, 61 g protein, 153 g carbohydrates, 40 g fiber, 47 g fat, 1,400 mg sodium.

Day 2

Breakfast (271 calories)

• 1 serving Avocado-Egg Toast

Clean-Eating Shopping Tip: Use sprouted-grain bread as your bread for these next two weeks, as it's made without added sugars—unlike many store-bought breads. Also, if you plan to top your egg toast with hot sauce, look for a brand that's made without added sugars.

A.M. Snack (101 calories)

• 1 medium pear

Lunch (392 calories)

• 1 serving

P.M. Snack (62 calories)

• 1 medium orange

Dinner (439 calories)

• 1 serving cup
• 1/2 cup Easy Brown Rice

Daily Totals: 1,265 calories, 63 g protein, 147 g carbohydrates, 33 g fiber, 46 g fat, 1,965 mg sodium.

Day 3

Breakfast (288 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (62 calories)

• 1 medium orange

Lunch (392 calories)

• 1 serving

P.M. Snack (92 calories)

• 12 almonds

Dinner (438 calories)

• 1 serving Asian Tilapia with Stir-Fried Green Beans
• 1 cup Easy Brown Rice

Daily Totals: 1,272 calories, 62 g protein, 174 g carbohydrates, 37 g fiber, 48 g fat, 1,444 mg sodium.

Day 4

Breakfast (257 calories)

• 1/2 cup rolled oats, cooked in 1 cup milk

• 1 medium plum, chopped

Cook oats and top with plum and a pinch of cinnamon.

A.M. Snack (95 calories)

• 1 medium apple

Lunch (392 calories)

• 1 serving

P.M. Snack (105 calories)

• 1 medium banana

Dinner (432 calories)

• 1 serving

• 1 1/2 cups mixed greens dressed with 2 Tbsp. Lemon-Tahini Dressing

Daily Totals: 1,281 calories, 58 g protein, 166 g carbohydrates, 32 g fiber, 41 g fat, 1,553 mg sodium.

Day 5

Breakfast (266 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast

Clean-Eating Shopping Tip: When choosing store-bought peanut butter, avoid brands with added sugars.

A.M. Snack (32 calories)

• 1/2 cup raspberries

Lunch (392 calories)

• 1 serving

Dinner (543 calories)

• 1 serving Pork Chops with Garlicky Broccoli

Daily Totals: 1,233 calories, 54 g protein, 102 g carbohydrates, 30 g fiber, 71 g fat, 1,175 mg sodium.

Day 6

Breakfast (257 calories)

• 1/2 cup rolled oats, cooked in 1 cup milk

• 1 medium plum, chopped

Cook oats and top with plum and a pinch of cinnamon.

A.M. Snack (101 calories)

• 1 medium pear

Lunch (325 calories)

• 1 serving

Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure you're choosing one without added sugars or excess sodium. You can also try making your own. EatingWell's Garlic Hummus is both easy and delicious.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (543 calories)

• 1 serving Cauliflower Rice-Stuffed Peppers

• 2 cups mixed greens dressed with 1 Tbsp. Citrus Vinaigrette

Meal-Prep Tip: You'll use the remaining Citrus Vinaigrette next week.

Daily Totals: 1,288 calories, 57g protein, 146 g carbohydrates, 31 g fiber, 49 g fat, 1,120 mg sodium.

Day 7

Breakfast (307 calories)

• 2 cups Jason Mraz's Avocado Green Smoothie

A.M. Snack (35 calories)

• 1 clementine

Lunch (352 calories)

• 2 1/4 cups

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

Meal-Prep Tip: Save a serving of the to have for lunch on Day 10. Store the dressing separately.

P.M. Snack (30 calories)

• 1 plum

Dinner (489 calories)

• 1 1/2 cups Spicy Weight-Loss Cabbage Soup Recipe
• 2 cups No-Cook Black Bean Salad

Meal-Prep Tip: Save a 1-cup serving of the No-Cook Black Bean Salad to have for lunch on Day 9. Store the dressing separately and wait to add until ready to eat. Pack up 2 servings of the Spicy Weight-Loss Cabbage Soup Recipe in a leakproof container to have for lunch on Days 9 and 12.

Daily Totals: 1,213 calories, 35 g protein, 163 g carbohydrates, 48 g fiber, 55 g fat, 1,365 mg sodium.

Week 2

How to Meal Prep Your Week of Meals

A little prep at the beginning of the week goes a long way to make the rest of your week easy.

1. Make a batch of the Meal-Prep Sheet-Pan Chicken Thighs and Basic Quinoa when preparing the 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.

Day 8

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

P.M. Snack (30 calories)

• 1 plum

Dinner (302 calories)

• 1 serving

Evening Snack (102 calories)

• 1 serving Broiled Mango

Daily Totals: 1,216 calories, 58 g protein, 121 g carbohydrates, 26 g fiber, 60 g fat, 1,816 mg sodium.

Day 9

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 Spicy Weight-Loss Cabbage Soup

• 1 cup No-Cook Black Bean Salad

P.M. Snack (92 calories)

• 3/4 cup

Dinner (453 calories)

• 1 cup riced cauliflower, heated
• 1 serving Soy-Lime Roasted Tofu
• 2 cups Colorful Roasted Sheet-Pan Vegetables
• 1 Tbsp. Citrus Vinaigrette

Top riced cauliflower with tofu and veggies and drizzle with the vinaigrette.

Daily Totals: 1,216 calories, 44 g protein, 149 g carbohydrates, 42 g fiber, 59 g fat, 1,248 mg sodium.

Day 10

Breakfast (290 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast

A.M. Snack (64 calories)

• 1 cup raspberries

Lunch (370 calories)

• 1 serving

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 g protein, 127 g carbohydrates, 29 g fiber, 50 g fat, 1,133 mg sodium.

Day 11

Breakfast (270 calories)

• 1 serving Avocado-Egg Toast

A.M. Snack (64 calories)

• 1 cup raspberries

Lunch (302 calories)

• 1 serving

P.M. Snack (95 calories)

• 1 medium apple

Dinner (478 calories)

• 1 serving

• 1 cup Basic Quinoa

Meal-Prep Tip: Cook a hard-boiled egg tonight so it's ready for your P.M. Snack on Day 12.

Daily Totals: 1,209 calories, 68 g protein, 128 g carbohydrates, 28 g fiber, 50 g fat, 1,233 mg sodium.

Day 12

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 Spicy Weight-Loss Cabbage Soup

• 2 cups mixed greens

• 1 Tbsp. Citrus Vinaigrette

• 2 Tbsp. sunflower seeds

Toss greens in vinaigrette. Top with sunflower seeds.

P.M. Snack (78 calories)

• 1 hard-boiled egg, seasoned with a pinch each salt and pepper

Dinner (408 calories)

• 1 serving

Daily Totals: 1,216 calories, 60 g protein, 124 g carbohydrates, 30 g fiber, 56 g fat, 1,463 mg sodium.

Day 13

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

P.M. Snack (95 calories)

• 1 medium apple

Dinner (446 calories)

• 1 serving

Daily Totals: 1,200 calories, 68 g protein, 133 g carbohydrates, 31 g fiber, 52 g fat, 1,102 mg sodium.

Day 14

Breakfast (270 calories)

• 1 serving Avocado-Egg Toast

A.M. Snack (70 calories)

• 2 clementines

Lunch (378 calories)

• 2 1/4 cup

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

P.M. Snack (30 calories)

• 1 plum

Dinner (458 calories)

• 1 serving
• 1/2 cup Basic Quinoa
• 2 cups mixed greens topped with 1 Tbsp. Citrus Vinaigrette

Daily Totals: 1,226 calories, 60 g protein, 111 g carbohydrates, 27 g fiber, 63 g fat, 1,010 mg sodium.

You Did It!

Great job following this clean-eating meal plan. Whether you made every single recipe in this plan or not, we hope you found it inspiring, exciting and informational. Keep up the good work and don't miss our other healthy meal plans.

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