If you’ve been looking for a free clean eating meal plan, this is the place for you! Below is a whole week’s worth of clean eating recipes for breakfast, lunch, snack, and dinner.
If you’re new to clean eating, let’s go over a few basics:
What is Clean Eating
The definition of clean eating varies, but to me, clean eating means eating food that is as close to its natural state as possible. This means making most of your meals from scratch.
Sound intimidating? It isn’t! It just takes a little practice, then it becomes second nature!
However, I’m a mom of two kids and have an 8-5 job, so I don’t have time to make everything from scratch!
I do buy pre-made breads, pastas and condiments when the amount of time to create it isn’t feasible for my schedule. When I buy pre-made foods, I have a few rules. I do not buy any foods that have:
- Food dyes
- Artificial flavors
- High Fructose Corn Syrup
If you are new to clean eating, start learning to read labels.
If you don’t recognize most of the ingredients, put it back on the shelf. Food should be made with ingredients you recognize.
Another good rule of thumb is to not buy products that contain more than 5 ingredients. Here is more on what does clean eating mean.
Is Clean Eating a Diet?
I have been asked if you can lose weight while on a clean eating diet. And the answer is probably.
One new study this year, showed that individuals who cut back on highly processed foods, sugar, and refined grains, who didn’t count calories or limit portion sizes, lost significant weight over the course of the study.
This study suggests that quality is more important than counting calories, limiting carbs, or reducing fat intake. Following a clean eating diet will almost certainly increase the quality of the food you’re eating!
I also believe that our bodies don’t have any idea what to do with preservatives or artificial ingredients.
Our bodies weren’t created to process food with synthetic ingredients. I believe in eating clean because wholesome food is fuel to keep our bodies operating as efficiently and healthy as possible.
When our bodies are well fed, we feel great!
Additionally, when you fill your daily diet with wholesome fruits, veggies, whole grains, and lean meats, you naturally cut calories (without having to count them) and most people I have encountered will gravitate to a natural, healthy weight.
Another Reason to Eat Clean –>Better Tasting Food
Perhaps the most important rule of eating clean, for me, is that the food TASTES GOOD!
I love food.
A warm, home cooked meal fills my soul with happiness.
I buy whole milk, real butter, and drink wine (in moderation). Low-calorie and reduced-fat makes me wonder what process a food has been through, or what artificial additives are in it to make something taste real.
All of my clean eating meal plans are created with the thought that food should taste good! I want you to enjoy sitting down to a tasty, home cooked meal and feel like you’re fine dining, not deprived.
Free Clean Eating Meal Plan
If I’ve convinced you to take a chance on clean eating, I hope you’ll enjoy the recipes on this free clean eating meal plan as much as I do.
Here is a complete (and free) Clean Eating Menu Plan.
The menu plan is designed for an individual, and the dinner recipes are enough for 4 servings.
You can download and print the PDF version of this menu plan for free, here or click on any of the images below.
If you’ve enjoyed this free clean eating meal plan! I want to make sure you have unlimited resources on your clean eating journey, so I’ve created 3 other weekly menu plan, complete with breakfast, lunch, and dinner. You can find the free clean eating meal plans here:
- Week 1 – Clean Eating 7 Day Meal Plan
- Week 3 – Clean Eating Meal Plan PDF
- and Week 4 – Free Clean Eating Meal Plan on a Budget
Need a Clean Eating Dessert?
I hear you! I have learned how to make clean desserts over the years and find them to be rich and satisfying! Here are my favorite clean eating desserts:
- Clean Eating Banana Muffins
- Clean Eating Strawberry Pie
- 3 Clean Eating Cookie Recipes
- Clean Eating Iced Coffee Mocha
Do you have any clean eating recipes you love? Please share your links or recipes in the comments below so we can all enjoy them!