The Easy Way to Eat Clean — A 21 Day Healthy Eating Meal Plan for Weight Loss
Want to clean up your diet and get a real healthy eating meal plan that’s easy to follow? Here’s the perfect place to start with healthy, clean eating recipes for breakfast, lunch, and dinner.
What Is Clean Eating?
Clean Eating a healthy lifestyle based on eating whole foods in their most natural state and preparing them in a way that benefits your health. Following the basic principles of clean eating makes it easier to achieve your weight loss and fitness goals.
When you “eat clean” you take out all of the processed and artificial “empty calorie” foods (the ones that bring no nutrients to the table) and replace them with healthy, clean whole foods you lose weight and reap some serious health benefits!
Here are just a few suggestions to help you make the necessary adjustments to make this healthy eating meal plan easier!
***IMPORTANT*** My Quick & Easy 7 Day Keto Food Plan Helps You Stop Stubborn Weight Gain & Get Your Figure Back...
Easy Clean Eating Food Swaps
Ice Cream — Greek Yogurt
Milkshake — Smoothie
Pudding — Chia Seed Pudding
Cookies — Energy BitesEat six small meals per day Don’t skip breakfast Combine lean protein & complex carbs into every meal 2–3 Servings of healthy fats per day Drink 2–3 liters of water per day Cook at Home Meal Plan — See these tips & recipes to meal prep on a budget! Shop Local Farmers Market, and you’ll get the freshest ingredients that are in-season Skip “diet” foods — they have extra sugar & calories Eat More Protein — Diets containing high amounts of protein boost metabolism, suppress hunger and decrease body fat Make Your Plate Colorful by adding more fruits & vegetables to each meal
Milk Chocolate — Dark Chocolate
Cereal — Overnight Oats
Peanut Butter — Natural Nut Butter
Potatoes — Sweet Potatoes
White Rice — Brown or Cauliflower Rice
Mashed Potatoes — Cauliflower Mash
French Fries — Zucchini Fries
Potato Chips — Sweet Potato Fries
Tortilla Chips — Sweet Potato Chips
Soda — Water or Infused Water
Rice — Cauliflower Rice
Pasta — Spaghetti Squash or Zucchini Noodles
Pizza — Cauliflower Crust Pizza
Burger — Bunless Burger
Margarine — Butter
Vegetable Oil — Olive Oil
Sour Cream — Greek Yogurt
Heavy Cream — Coconut Milk
Cup of Sugar — Cup of Applesauce
Sugar — Raw Brown Sugar
Clean Eating Benefits
More Energy: Eating a diet full of healthy foods nourishes your body and gives you energy. A Clean Eating diet can also help stabilize blood sugar levels by providing you sustainable energy throughout the day so you won’t be going from a sugar high to sugar crash!
Improved Heart Health: A healthy diet full of fruits and vegetables helps lower coronary heart disease risk and protects against high blood pressure and stroke.
Clear Skin: Eliminating processed foods and eating more Omega-3’s like salmon along with fruits and vegetables is believed to clear complexions especially those who suffer from acne.
Mental Health: Clean Eating diets rich in Vitamins like B-6 and Omega-3 fatty acids support good mental health. Vitamin B-6 helps create the feel-good chemical dopamine.
***IMPORTANT*** My Quick & Easy 7 Day Keto Food Plan Helps You Stop Stubborn Weight Gain & Get Your Figure Back...
Clean Eating Tips
Clean Healthy Eating Meal Plan
All 21 meals are covered! With 15 easy recipes for breakfast and lunch, and 21 clean eating dinners, this healthy eating meal plan is easy to follow and customize to help you reach your goals!
Breakfast
Blueberry Oatmeal Bars
These clean eating breakfast bars are gluten-free, vegan-friendly, and perfect for busy mornings when you need a breakfast that supports your weight loss goals to grab on the go — via Word To Your Mother Blog
Banana Oatmeal Muffins [Blender Recipe] — These healthy muffins-made in your blender-contain no sugar, oil, or butter. Proof that Greek yogurt & honey can pull their weight as delicious stand-ins!
Clean Eating Cranberry Banana Smoothie — Start your day with a delicious smoothie full of vitamins and antioxidants! Get the recipe on The Gracious Pantry
Crisp bell peppers, spinach, cheddar cheese, bacon, and fluffy eggs come together in minutes to create the perfect healthy breakfast or snack. Get the details on Word To Your Mother Blog
Triple Berry Oatmeal Smoothie Bowl — Jeanette’s Healthy Living
Blueberry Lemon Yogurt Pancakes — You don’t have to give up pancakes to eat clean! This Gluten-Free recipe uses Oat Flour, yogurt, cinnamon, honey, lemon, and berries to create a healthy & yummy stack! Get this recipe on Cookie + Kate
Strawberry & Cream Overnight Oats — This delicious breakfast recipe makes it easy to trade in your average breakfast cereal for this clean eating upgrade! Get the recipe on Lexi’s Clean Kitchen
Clean Eating Breakfast Pizzas are a creative take on a healthy breakfast made with whole pita bread, Greek Yogurt, bananas, berries, and topped with Chia seeds! Get the recipe on Clean Food Crush
Sweet Potato Breakfast Bowl — This easy, make-ahead breakfast will remind you of sweet potato casserole-except this one is all clean using honey, cinnamon, raisins, and almond butter to sweeten the potato!
If you have ten minutes, chia seeds, and almond milk, you can make this universally healthy (plant-based and keto-friendly) chia pudding recipe happen.
Healthy Peanut Butter Granola makes the perfect make-ahead breakfast with only 6 ingredients & a quick & easy prep time! Get the recipe on Joy Food Sunshine
Easy Meal Prep Baked Eggs — An easy, freezer-friendly way to make breakfast happen on busy morning s
Clean Eating Breakfast Scramble — Packed with protein, this clean eating breakfast scramble is not just perfect for clean eating-it’s perfect for meal prep too! Make these breakfast bowls ahead & they’ll last up to 4 days in the fridge! A genius busy morning breakfast!
This healthy Strawberry smoothie comes together in 5 minutes — and it’s a fabulously clean, dairy-free and gluten-free way to start the day!
Blueberry Oatmeal Greek Yogurt Muffins — You’ll love this clean version of the traditional breakfast muffin!
Layers of delicious fruits, chia, and nut butter combine to create a lovely and healthy breakfast that tastes even better than it looks! Get the recipe on The Awesome Green
Breakfast Toast That’s Not Boring — Choose from Banana Chip, Apple Cinnamon, or Mexican Fiesta! Three easy ways to make a healthy, Vegan breakfast that’s clean eating & fun!
Healthy Lunch Recipes
Tuna Salad
This Mediterranean Tuna Salad may be the perfect clean eating salad! Starting with the protein from the tuna and the assortment of beans, onto the fresh green beans & tomatoes…And topped with an Olive Oil Vinaigrette-this is what they mean by decorate your plate like a rainbow!
Healthy Avocado Egg Salad — This Avocado Egg salad is made with all natural ingredients & contains no mayo!
Cauliflower & Broccoli Detox Salad — Crunchy broccoli, cauliflower, kale, and carrots combined with a lemony ginger-oregano dressing makes a clean eating salad that is perfect for lunch!
Grilled Chicken Avocado Wrap — This healthy, low-carb, high-protein recipe for lunch is perfect for weight loss!
Mexican Street Corn Chicken Salad — This clean eating salad comes together in minutes and tastes amazing! The perfect combination of greens, chicken breasts, corn, red onion, cherry tomatoes, avocado, cotija cheese, and lime!
Quinoa Mango Black Bean Salad with Spiced Pepitas & Chipotle Lime Dressing — This hearty lunch or dinner salad is the ultimate clean eating recipe that blends sweet & spicy!
Almond Flour Tortilla Recipe — You may be surprised at how easy it is to make healthy, gluten-free tortillas with almond flour and coconut flour! These tortillas are grain free with 2.8 net carbs each.
***IMPORTANT*** My Quick & Easy 7 Day Keto Food Plan Helps You Stop Stubborn Weight Gain & Get Your Figure Back...
Greek Pita
Greek Pitas are full of flavor & nutrition-plus you can put these together in 10 minutes! Get the recipe on Hurry The Food Up
Famous Crunchy Cashew Thai Quinoa Salad — This crunchy salad makes a fabulous vegan & gluten-free clean lunch!
Spicy Chicken + Sweet Potato Bowl — Super clean & healthy with a ton of flavor! These spicy chicken bowls are easy to prep ahead for the week!
Chicken Rice & Black Bean Burritos — Packed with protein and fiber, these healthy burritos make a great portable lunch!
Cilantro lime rice and a corn black bean salsa make these Spicy Shrimp Burrito Bowls an irresistible lunch or healthy dinner! Get the recipe on Two Sisters Kitchens
Clean Eating Lettuce Wraps with Chicken & Avocado — You won’t miss the carbs in these light and flavorful lettuce wraps made with healthy, clean eating ingredients like avocado and coconut oil.
Southwestern Sweet Potato and Lentil Jar Salads — Perfect for meal prep, these healthy on-the-go lunches have a delicious chili lime vinaigrette!
***IMPORTANT*** My Quick & Easy 7 Day Keto Food Plan Helps You Stop Stubborn Weight Gain & Get Your Figure Back...
Sweet Potato Taco Bowl
Make Taco Tuesday healthy with this flavorful and bold Sweet Potato Taco Bowl recipe from My Kitchen Love!
Vegan Buddha Bowl — Another fab lunch you can make-ahead on meal prep day! With all the best clean eating ingredients like quinoa, spiced chickpeas, and mixed greens-topped with a show stopping red pepper sauce!
Chopped Kale Power Salad — This healthy salad boasts a mighty almond crunch and is topped with a delicious lemon tahini dressing!
21 Easy Clean Eating Dinner Recipes
Slow Cooker Moroccan Sweet Potato Soup
This healthy Moroccan Lentil Sweet Potato Soup recipe is a delicious and hearty crockpot recipe that requires only ten minutes of prep — and you can make it in your crockpot or on the stove!
Oven Baked Salmon
The most amazing oven-baked salmon recipe-ever! And it only takes 15 minutes to prep + 12 to bake! Topped with a healthy sweet chili sauce this is one healthy dinner meal your family will beg you to make! Get the recipe on iFoodreal
***IMPORTANT*** My Quick & Easy 7 Day Keto Food Plan Helps You Stop Stubborn Weight Gain & Get Your Figure Back...
Chicken Thighs with Mozzarella
An easy and healthy low carb one-skillet style dinner that you can make in 40 minutes. Get the recipe here on Word To Your Mother Blog
Turkey Meatloaf
This healthy version of a dinner classic is made clean by using ground turkey & almond flour! Tomato Basil Turkey Meatloaf is guaranteed to be a family favorite! Get the recipe on Little Bits Of
Veggie Sheet Pan Dinner
Clean eating comfort food with the convenience of an easy sheet pan meal! Nourishing roasted winter vegetables create a delightful dinner in this easy recipe! Get the details on Yummy Mummy Kitchen
***IMPORTANT*** My Quick & Easy 7 Day Keto Food Plan Helps You Stop Stubborn Weight Gain & Get Your Figure Back...
Healthy Beef & Broccoli
Skip the sugar and the carbs the next time your cravings for Chinese stir fry kick in and make this crazy delicious and super simple Beef and Broccoli stir-fry dinner. Seriously, this copycat for PF Changs couldn’t be easier and is a way healthier alternative to takeout that’s low carb, gluten-free, paleo and Whole30 approved.
Slow Cooker Balsamic Chicken
An easy, ten minute prep balsamic chicken dinner to make in your slow cooker via Word To Your Mother Blog
One Pan Lemon Chicken
Clean eating & Whole30 compliant One Pan Lemon Chicken is a fabulous family weeknight meal that’s classy enough for company too! Get the recipe on My Natural Family
***IMPORTANT*** My Quick & Easy 7 Day Keto Food Plan Helps You Stop Stubborn Weight Gain & Get Your Figure Back...
Layered Salad
Switch things up & serve this healthy layered salad with a Southwestern twist for dinner! It comes together in 20 minutes! Get the recipe on I Heart Eating
Balsamic Caprese Chicken
Eating healthy doesn’t mean extra work in the kitchen! Tender, juicy chicken in a balsamic glaze is ready in under 40 minutes! This clean eating recipe from Joyful Healthy Eats will be another family favorite!
Chili
How about a 5-ingredient Sweet Potato Black Bean Chili that only takes 10 minutes to prep? And you can make it ahead & it freezes beautifully! I know, right? This clean eating chili is all about healthy & easy! Get the recipe on Minimalist Baker
***IMPORTANT*** My Quick & Easy 7 Day Keto Food Plan Helps You Stop Stubborn Weight Gain & Get Your Figure Back...
Pork Tenderloin
This boneless pork tenderloin with zucchini & corn is healthy & delicious & ready to eat in only 30 minutes! Get the recipe on The Seasoned Mom
Buddha Bowl
Here’s another made-for-meal-prep recipe that you can put together in 15 minutes! This Sweet Potato, Squash and Kale Buddha Bowl tastes even more amazing than it looks! Get the recipe on The Girl On Bloor
Southwestern Chicken
Meal prepping & slow cooking recipes are the best for clean eating on a budget! This Slow Cooker Southwestern 2 Bean Chicken Recipe is not just fab for making ahead & keeping your grocery bill low-It’s insanely delicious too! Get the recipe on The Gracious Pantry
***IMPORTANT*** My Quick & Easy 7 Day Keto Food Plan Helps You Stop Stubborn Weight Gain & Get Your Figure Back...
Shrimp Tacos
Blackened Shrimp Tacos are another way to make Taco Tuesday Clean Eating! Bonus: 10 Minute Prep + 5 Minute Cook Time! Get the recipe on Salt & Lavender
Pesto Chicken Zoodles
Want to give zucchini “noodles” a shot? This One-Pot Pesto Chicken Alfredo Zucchini Noodles is the best easy & healthy recipe to start! Get the details on Whole and Heavenly Oven
***IMPORTANT*** My Quick & Easy 7 Day Keto Food Plan Helps You Stop Stubborn Weight Gain & Get Your Figure Back...
Pumpkin Soup
Craving soup? Try this delicious & healthy Creamy Vegan Pumpkin Soup recipe that’s ready in 30 minutes! Get the details on Well and Full
Turkey Taco Skillet
Am I obsessed with making Taco Night healthy? Maybe? But even if you’re not you’ll love this One Pot Turkey Taco Skillet that’s ready to serve in 35 Minutes from start to finish! Get the details on Bijoux & Bits
15 Minute Cauliflower Chicken Fried Rice — This healthy version of chicken fried rice is ready to eat in 15 minutes & only has 205 calories per serving!
Chicken Kabobs
Grilled Paprika Yogurt Chicken Kabobs are super easy to put together in 15 minutes! Fabulous healthy recipe for the grill! Get the details on Cookin Canuck
Shrimp & Cauliflower “Grits”
Finally, my healthy Shrimp & Grits recipe with the BEST cauliflower rice! You will not miss the grits! It’s the ultimate, healthy comfort food! Get the recipe here
Don’t Miss These Healthy Recipes!
Today’s Quote: “The first wealth is health.” — Ralph Waldo Emerson
Originally published at https://wordtoyourmotherblog.com on December 26, 2018.
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