Have you been looking for more free clean eating meal plan pdf? I’ve got another week for you in an easy to download or print pdf!
If you’re new here, let’s go over a few basics.
Table of Contents
What is Clean Eating
Clean eating varies, depending upon who you’re asking, but to me, clean eating means eating food that is as close to its natural state as possible. This means creating most of your food 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 premade breads, pastas and condiments when the amount of time to create it isn’t feasible for my schedule. When I buy already-made foods, I have a few rules. I do not buy any foods that have:
- Food dyes
- Artificial flavors
- High Fructose Corn Syrup
- GMOs
If you are new to clean eating, it is important to start reading 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.
I wrote a lot more about what does clean eating mean, if you want to learn more!
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… but the intent of eating clean isn’t really to lose weight. I eat clean because I want less crap in my body. My body doesn’t have any idea what to do with preservatives, food dyes, or artificial ingredients. It wasn’t created to process food with synthetic ingredients.
I eat clean because real, wholesome food is fuel that keeps my body operating as efficiently as possible.
When our bodies are well nourished, the feel great!
Will you lose weight? Probably, depending on what your current diet consists of. It also depends on the quantity of food you eat. To get an idea of a healthy meal portion, check out Harvard’s Healthy Eating Plate & Pyramid.
When you fill your daily diet with wholesome fruits, veggies, whole grains, and lean meats, you can naturally cut calories (without having to count them). Many people I have encountered will gravitate to a natural, healthy weight while enjoying a clean eating diet.
Perhaps the most important rule of eating clean 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, to me, makes me wonder what process a food has been through, or what artificial additives have been added to make it taste like real food.
Clean Eating Menu Plan PDF
Here is my third week of clean eating meal plans. 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 image below.
I hope you enjoy this ! I hope it clean eating menu plan inspires you to start your family on a path towards healthier eating. Check back next month, or follow me on Facebook, to get notified when the next menu plan is up!
Grab my other free clean eating meal plans here:
- Week 1 – Clean Eating 7 Day Meal Plan
- Week 2 – Free Clean Eating Meal Plan
- Week 4 – Free Clean Eating Meal Plan on a Budget
Hey there! For the whole grain tortilla with melted cheese and choice of veggies, are we to assume that the veggies also go in the quesidilla or are the beggies treated as a side dish? Any recommendations on veggies would be most appreciated 🙂
Thank you so much for these weekly meal plans! I’ve saved weeks 1 and 2, including their detail pages but where are the week 3 and week 4 pages with the meals detailed out? Thanks!
Thanks for this amazing piece, It was really helpful.
Just what I needed. Thank you!!!
Oh wow. This is super helpful. I really need to get back to eating healthy. Maybe this will help me. Thanks a bunch!!
I can’t wait to try the Mexican Popcorn; never had that. It’s so nice to have an entire week ready to go and not have to have the added stress of thinking what to feed my family. And the fact that it’s clean eating is an absolute plus.
My kids love eggs in a hole! I think I’ll try the lemon vinegrette for lunch, it sounds great!