CHAPTER FOUR

14-Day Clean Eating Meal Plan

This simple but comprehensive fourteen-day meal plan shows you how to put the Clean Eating guidelines into practice. Keep in mind that it’s an example of what two weeks of Clean Eating could look like, but it isn’t written in stone. Every meal outlined here is unique and complete, but you could choose instead to make your lunch out of the leftovers from last night’s dinner. (It’s actually a good idea to do so, because it will save time when you’re packing your Clean Eating cooler for work or school.) Another way to tweak the plan is to swap out dessert for a very light snack a couple of hours after dinner. It’s up to you!

Most, if not all, of the ingredients in this meal plan should be quite familiar and easy to find at your supermarket. You won’t have to search the Internet to find an Asian foods website or Latin American culinary glossary. Keep in mind that you can substitute a clean ingredient or recipe that you like better than one that’s in the meal plan. For example, if you really like quinoa or bulgur, you can have that instead of rice where specified in the meal plan. You can even experiment—for instance, with other interesting grains and different flour substitutes—to add new dimension to your dishes. This approach will make it easier and more fun to follow the Clean Eating lifestyle.

The two weekly shopping lists include all the ingredients that you’ll need for each week. Check your pantry and fridge to see what you already have, and cross those items off your list so you don’t buy more than you need. Ingredients that frequently fall into this category include vanilla extract, hot sauce, mustard, flour, rice, dried beans, herbs, spices, salt, and pepper, which are not usually used up in one recipe.

Note: Dishes marked with a asterisk (*) are provided in the recipe section.

DAY 1

Breakfast

2 poached eggs on a whole-grain bagel

2 tablespoons chopped tomato

1 orange

Midmorning snack

2 carrots

1 tablespoon nut butter

Lunch

*Lemon Brown Rice Salad

Midafternoon snack

1 apple

10 unsalted almonds

Dinner

6 ounces broiled or grilled skinless, boneless chicken breast

1 baked potato

2 tablespoons cottage cheese

1 cup steamed green beans

Dessert

*Smooth Lime Pudding

DAY 2

Breakfast

1 cup *Clean Eating Granola

Midmorning snack

¾ cup nonfat plain Greek yogurt

¼ cup sunflower seeds

Lunch

*Mushroom Beet Green Salad

Midafternoon snack

1 whole-grain tortilla

1 tablespoon nut butter

½ cup grapes

Dinner

5 ounces grilled sirloin steak

¾ cup cooked quinoa

12 grilled asparagus spears

Dessert

1 cup unsweetened applesauce

1 tablespoon chopped pecans

DAY 3

Breakfast

2 scrambled eggs

1 piece whole-wheat toast

1 tomato, sliced

1 banana

Midmorning snack

2 *Oatmeal Raisin Cookies

Lunch

Chicken Romaine Salad

• 6 ounces broiled or grilled skinless, boneless chicken breast, sliced
• 2 cups chopped spinach
• ½ cup halved cherry tomatoes
• ½ cup sliced cucumber
• ¼ avocado, peeled, pitted, and sliced
• 1 teaspoon apple cider vinegar

Midafternoon snack

2 kiwis

10 pecan halves

Dinner

*Baked Halibut Vegetable Casserole

Dessert

*Peach Cobbler

DAY 4

Breakfast

*Rhubarb Bread Pudding for the Slow Cooker

Midmorning snack

2 large carrots

1 tablespoon almond butter

Lunch

Greek Salad

• ½ cup drained chickpeas
• ½ English cucumber, diced
• 1 tomato, diced
• ¼ cup diced red onion
• 2 tablespoons crumbled low-sodium feta

Midafternoon snack

*Mango Pineapple Ice Pops

Dinner

4 ounces halibut, broiled

Mixed Stir-Fried Vegetables

• 1 teaspoon sesame oil
• ½ cup broccoli florets
• ½ cup cauliflower florets
• ½ cup sliced carrot
• 6 mushrooms, sliced
• ½ red bell pepper, sliced

Dessert

1 cup sliced fresh strawberries

¼ cup sunflower seeds

DAY 5

Breakfast

Quinoa, Almond and Berries

• 1 cup cooked quinoa
• 2 tablespoons skim milk
• 2 tablespoons chopped almonds
• 1 tablespoon dried cranberries

1 peach

Midmorning snack

*Green Energy Smoothie

Lunch

Tuna Wrap

• 1 whole-wheat wrapper (such as a whole-grain tortilla)
• 4 ounces drained low-sodium, water-packed canned tuna
• ½ cup shredded lettuce
• 2 tomato slices

Midafternoon snack

½ cup low-fat plain Greek yogurt

½ cup blueberries

Dinner

Baked Chicken with Peach Salsa

• 4 ounces baked skinless, boneless chicken breast
• Peach Salsa
• 1 peach, diced
• ¼ red bell pepper, diced
• ¼ cup diced cucumber
• ½ scallion, sliced

½ cup cooked brown rice

1 cup blanched green beans

Dessert

2 (1-ounce) squares dark chocolate

½ cup raspberries

DAY 6

Breakfast

Egg White Scramble

• 3 scrambled egg whites
• ¼ cup diced red bell pepper
• ¼ cup diced onion
• ¼ cup diced zucchini

½ whole-grain bagel

Midmorning snack

*Clean Berry Parfait

Lunch

*Chicken Pecan Salad

Midafternoon snack

1 cup cubed cantaloupe

1 ounce low-fat cheese

Dinner

4 ounces broiled or grilled pork tenderloin

1 cup steamed new potatoes

1 cup steamed cauliflower florets

1 teaspoon chopped almonds

Dessert

Simple Banana Rice Pudding

• ½ cup brown rice, cooked in ½ cup almond milk and ½ cup water
• ½ banana, sliced
• 1 teaspoon maple syrup

DAY 7

Breakfast

1 cup oatmeal

• 1 banana
• 1 tablespoon chopped almonds

1 hardboiled egg

Midmorning snack

*Almond Quinoa Squares

Lunch

Chicken Bagel Sandwich

• 2 ounces baked or broiled skinless, boneless chicken breast
• ½ toasted whole-grain bagel
• ½ teaspoon Dijon mustard
• 1 slice tomato
• 4 slices cucumber

1 peach

Midafternoon snack

1 banana

10 almonds

Dinner

*Sea Scallops with Coconut Curry Sauce

½ cup cooked brown rice

1 cup sliced zucchini, sautéed in ½ teaspoon extra-virgin olive oil

Dessert

Grilled peach halves

½ cup low-fat plain Greek yogurt

DAY 8

Breakfast

*Spanakopita Frittata

Midmorning snack

1 apple

1 tablespoon almond butter

Lunch

*Sunny Carrot Squash Soup

Midafternoon snack

1 cup cubed watermelon

1 ounce low-sodium feta

Dinner

Chicken Penne

• 1 cup cooked whole-wheat penne
• 4 ounces skinless, boneless chicken breast, sliced and sautéed in ½ teaspoon extra-virgin olive oil
• ½ red bell pepper, sliced thinly
• ½ green bell pepper, sliced thinly
• 1 tomato, diced

Dessert

Strawberry Pudding

• 1 cup strawberries, pureed
• ¼ cup coconut milk
• ½ avocado, peeled, pitted, and sliced

DAY 9

Breakfast

Peanut Butter Banana Wrap

• 1 whole-grain tortilla
• 1 tablespoon natural peanut butter
• ½ banana, sliced

½ grapefruit

Midmorning snack

⅓ cup low-fat cottage cheese

1 slice watermelon

1 tablespoon sunflower seeds

Lunch

Arugula Salad

• 2 hard-boiled eggs, sliced
• 1 cup arugula
• ½ cup cherry tomatoes
• ½ green pepper, sliced
• ½ cup grated carrot
• Freshly squeezed juice of ½ lemon

Midafternoon snack

1 cup broccoli florets

½ avocado, peeled, pitted, and sliced

Dinner

*Roast Pork Loin with Fennel

1 baked sweet potato

Small green salad

• 1 cup mixed greens
• ½ small tomato
• 2 slices red onion
• 4 slices cucumber

Dessert

*Chocolate Pots Crème

DAY 10

Breakfast

1 cup low-fat plain Greek yogurt

• ¼ cup rolled oats
• ½ cup sliced strawberries

½ toasted whole-wheat English muffin

Midmorning snack

1 peach

¼ cup sunflower seeds

Lunch

Tuna Spinach Salad

• 4 ounces low-sodium, water-packed canned tuna
• ½ cup chickpeas
• 2 cups baby spinach
• ½ grapefruit, peeled and cut into segments
• ½ cup halved cherry tomatoes

Midafternoon snack

2 celery stalks

1 tablespoon nut butter

Dinner

6 ounces grilled sirloin steak

1 cup whole-wheat couscous

1 cup blanched green beans sprinkled with nutmeg

Dessert

*Cherry Granita

DAY 11

Breakfast

Brown Rice Hot Cereal

• 1 cup cooked brown rice
• ½ cup almond milk
• Drizzle of honey
• 1 cup chopped pear

Midmorning snack

*Creamy Fruit Dip

Lunch

Chicken Waldorf Salad

• 4 ounces baked or broiled skinless, boneless chicken breast
• 3 celery stalks, sliced
• 1 apple, cored and chopped
• ½ cup halved red grapes
• 10 chopped pecans
• 2 tablespoons nonfat plain Greek yogurt

Midafternoon snack

½ baked sweet potato

10 pecans

Dinner

*Herb-Crusted Pork Chops

2 cups steamed Brussels sprouts

½ cup cooked quinoa

Dessert

½ baked sweet potato, mashed

• Drizzle of maple syrup
• 1 tablespoon chopped pecans

DAY 12

Breakfast

*Simple Egg Wraps

Midmorning snack

1 apple

1 tablespoon almond butter

Lunch

Steak Wraps

• 4 ounces broiled or grilled flank steak
• 1 whole-wheat tortilla
• 1 cup shredded spinach
• 1 tomato, chopped
• 2 tablespoons chopped red onion
• 2 tablespoons crumbled low-sodium feta

1 bunch grapes

Midafternoon snack

1 cup cubed honeydew melon

10 almonds

Dinner

5 ounces broiled or baked tilapia

• Squeeze of fresh lemon

½ cup cooked brown rice

1 cup lightly blanched green beans

Dessert

*Banana Coconut Soft-Serve Ice Cream

DAY 13

Breakfast

1 cup oatmeal

• Drizzle of maple syrup
• 1 cup sliced strawberries
• 1 tablespoon chopped pecans

Midmorning snack

1 banana

2 tablespoons roasted sunflower seeds

Lunch

*Creamy Broccoli Soup

Midafternoon snack

½ whole-wheat English muffin

1 tablespoon nut butter

1 apple

Dinner

Baked Pecan-Crusted Pork Chop

• 5-ounce baked pork chop
• 1 tablespoon crushed pecans

Coleslaw

• 1 cup shredded cabbage
• ½ cup shredded carrot
• ¼ cup thinly sliced red onion
• 1 tablespoon low-fat plain Greek yogurt
• Splash of apple cider vinegar

Dessert

*Baked Apples

DAY 14

Breakfast

Blueberry Smoothie

• 1 cup blueberries
• ½ cup almond milk
• 1 banana
• Handful baby spinach leaves
• 2 ice cubes

Midmorning snack

*Cantaloupe Ice Cream

Lunch

Broccoli-Stuffed Baked Potato

• 1 baked potato, flesh mixed with:
  • ½ cup blanched broccoli florets
  • ¼ cup nonfat cottage cheese
  • ¼ cup diced, baked skinless, boneless chicken breast

Midafternoon snack

3 celery stalks

2 tablespoons nut butter

Dinner

*Curried Chicken Couscous

Dessert

Stuffed Honeydew Melon

• ½ honeydew, seeded
• ½ cup rolled oats
• 3 pecans, chopped
• 2 tablespoons nonfat cottage cheese
• Sprinkle of cinnamon

WEEK 1 SHOPPING LIST

Proteins and Dairy

• 1 carton almond milk
• 5 (6-ounce) skinless, boneless chicken breasts
• 1 can sodium-free chickpeas
• 1 carton coconut milk
• 1 container nonfat cottage cheese
• 1 dozen eggs
• 1 container low-sodium feta
• 5 (6-ounce) halibut fillets
• 1 quart nonfat milk
• 8-ounce pork tenderloin, trimmed of visible fat
• 1 pound cleaned sea scallops
• 1 (5-ounce) sirloin steak
• 1 can low-sodium, water-packed tuna
• 3 (16-ounce) containers nonfat or low-fat plain Greek yogurt

Veggies and Fruit

• 1 apple
• 1 bag arugula
• 12 asparagus spears
• 3 avocados
• 4 bananas
• 1 bunch fresh basil
• 1 pint blueberries
• 1 butternut squash
• 1 cantaloupe
• 1 small bag baby carrots
• 1 bag carrots
• 1 head cauliflower
• 2 pints cherry tomatoes
• 1 cup dried cranberries
• 1 English cucumber
• 1 head garlic
• 2-inch piece fresh ginger
• 1 bunch grapes
• 2 cups green beans
• 3 scallions
• 2 kiwis
• 2 leeks
• 2 lemons
• 3 limes
• 2 mangoes
• 1 pound button or white mushrooms
• 3 oranges
• 2 red onions
• 1 bunch fresh parsley
• 6 peaches
• 2 red bell peppers
• 1 potato
• 1 small bag new potatoes
• 3 ounces golden raisins
• 1 pint raspberries
• 3 stalks rhubarb
• 1 large bag baby spinach leaves
• 4 tomatoes
• 1 yellow bell pepper
• 2 green zucchini

Whole Grains

• 1 box or bag brown rice
• 1 loaf multigrain bread
• 1 bag large-flake oatmeal
• 1 box or bag dried quinoa
• 1 box organic puffed quinoa
• 1 bag whole-grain bagels

Nuts, Seeds, and Oils

Note: Some supermarkets have a bulk-goods section where you can scoop dried goods such as nuts and seeds out of bins in the quantities you want.

• 4 ounces almonds
• 1 jar natural nut butter (almond butter or your choice)
• 1 bag shredded, unsweetened coconut
• 1 ounce flaxseed
• 1 bottle extra-virgin olive oil
• 3½ ounces pecan halves
• 1 bottle sesame oil
• 1 ounce sesame seeds
• 5 ounces sunflower seeds

Pantry Items

• 1 bottle apple cider vinegar
• 1 jar unsweetened apple sauce
• 1 box baking soda
• 1 jar ground or cracked black pepper
• 1 jar brown rice syrup
• 1 bar 70 percent dark chocolate
• 1 jar ground cinnamon
• 1 container unsweetened cocoa powder
• 1 box cornstarch
• 1 jar Thai red curry paste
• 1 jar Dijon mustard
• 1 bottle honey
• 1 bottle maple syrup
• 8 ounces freshly squeezed orange juice
• 1 can pineapple juice
• 1 jar dried thyme
• 1 bottle pure vanilla extract

WEEK 2 SHOPPING LIST

Proteins and Dairy

• 8 ounces almond milk
• 5 (4-ounce) skinless, boneless chicken breasts
• 1 can chickpeas
• 1 quart coconut milk
• 1 container nonfat cottage cheese
• 1 dozen eggs
• 1 container low-sodium feta
• 10-ounce flank steak
• 5 (5-ounce) boneless pork chops, trimmed of visible fat
• 2 pounds boneless pork loin
• 5 ounces tilapia
• 1 can low-sodium, water-packed canned tuna
• 2 (16-ounce) containers nonfat or low-fat plain Greek yogurt

Veggies and Fruit

• 13 apples
• 3 ounces dried apricots
• 1½ ounces arugula
• 1 avocado
• 9 bananas
• 4 heads broccoli
• 6 ounces Brussels sprouts
• 1 butternut squash
• 1 cabbage
• 1 cantaloupe
• 2 carrots
• 1 head celery
• 1 pound cherries
• 1 pint cherry tomatoes
• 2 fennel bulbs
• 1 head garlic
• 1-inch piece fresh ginger root
• 1 grapefruit
• 10½ ounces green beans
• 1 honeydew melon
• 2 lemons
• 3 white or yellow onions
• 1 red onion
• 1 orange
• 1 bunch fresh parsley
• 3 potatoes
• 1 bunch red grapes
• 2 red bell peppers
• 1 bunch fresh rosemary
• 3 scallions
• 1 bag baby spinach
• 3 pints strawberries
• 2 sweet potatoes
• 1 bunch fresh thyme
• 3 tomatoes
• 1 seedless watermelon
• 1 green zucchini

Whole Grains

• 1 container whole-wheat breadcrumbs
• 12 ounces dry whole-wheat couscous
• 1 bag whole-wheat English muffins
• 1 bag rolled oats
• 1 box whole-wheat penne
• 2 ounces quinoa
• 1 bag brown rice
• 1 bag multigrain tortillas

Nuts, Seeds, and Oils

• 1 jar natural almond butter
• 2 ounces almonds
• 1 bottle extra-virgin olive oil
• 1 cup pecans
• 1 cup roasted sunflower seeds

Pantry Items

• 1 can unsweetened apple juice
• 1 jar ground or cracked black pepper
• 1 carton low-fat, low-sodium chicken broth
• 10 ounces 70 percent dark chocolate
• 1 jar ground cinnamon
• 1 can light coconut milk
• 1 jar curry powder
• 1 jar Dijon mustard
• 1 jar fennel seeds
• 1 jar honey
• 1 bottle maple syrup
• 1 whole nutmeg or 1 jar ground nutmeg
• 1½ ounces raisins
• 1 bottle pure vanilla extract
• 4 quarts low-sodium vegetable stock