Healthy 7 Day Meal Plan for Clean Eating

What exactly does eating "clean" entail? Clean eating generally refers to selecting minimally processed whole foods with little to no added food ingredients, such as flavors, colors, and preservatives

For those who want to follow a wholefood, clean eating plan, this 7-day meal plan offers a range of options for whole grains, fruits, vegetables, lean protein, dairy, and healthy fats. It also employs simple recipes to give instructions.

otes regarding this menu

If you can, utilize whole foods and organic products to cut down on the quantity of chemicals used in manufacturing and growth.

An average of 8700 kilojoules is provided by this meal plan per day. Your age, exercise level, health, height, and weight all affect how much energy you require.

Except for women over 51 and men over 70 who require additional milk, cheese, or yogurt, this meal plan includes all of the major food categories that the Australian Guide to Healthy Eating* recommends for adults. gives each at least one serving.

This meal plan offers 12 eggs a week, two servings of fatty fish, whole grains, legumes, seeds, and nuts, as well as an abundance of veggies and entire fruits.

There are at least two servings in this meal plan.

Day One

Breakfast

Oatmeal with fruit, 1/2 cup rolled oats, 1 cup whole milk, and a sprinkle of cinnamon to taste + 1 medium banana, apple, or orange.

Lunch

Two-thirds of a cup of cooked quinoa, two-thirds of a cup of cooked lentils, and two cups are combined to make a quinoa Buddha bowl. of cooked vegetables (such as carrots, Brussels sprouts, kale, cherry tomatoes) + two to three cubes of cheddar. Cheese

Dinner

Cabbage Steaks with Herbed Scrabble Served with Cooked Brown Rice and Tomato Salad

Day Two

Breakfast

prepared with ½ cup natural muesli, one cup whole milk, and one medium orange, peach, or pear, this breakfast cereal is prepared with nutritious grains and fruit.

Lunch

Lunch is a single serving of Heart Healthy Shake shake with wholegrain bread.

Dinner

 Is Grilled Salmon & Vegetables, which consists of a 100g fillet of grilled salmon, served with two cups of salad and sweet potato mash?

Day Three

Breakfast

Make a mango smoothie for breakfast by blending one mango, one cup of whole milk, and one cup of muesli.

Lunch

One serving of sweet potato Spanish omelets for lunch and one tub of natural yogurt.

Dinner

Dinner consists of a 100g grilled lamb chop, mashed potatoes, and tray-baked vegetables (such as broccoli, cauliflower, asparagus, kale, pumpkin, and mushroom).

Day Four

Breakfast

Fruity Almond Chia Pudding: (Prepare the night before) Mix 3 tablespoons chia seeds with 1 cup whole milk, and refrigerate overnight, along with 1 tablespoon almond flakes and your favorite chopped fruit.

Lunch

Steak and Veggie Brown Rice Bowl: 100g cooked lean steak (packaged), roasted vegetables (such as zucchini, capsicum, onion, mushrooms, broccoli), 40g feta cheese, 1 cup cooked brown rice and homemade Made with hummus

Dinner

Chicken, Vegetables, and Potato Stir Fry: Stir-fry 100 grams of chicken with 1 bunch of asparagus, 2-4 mushrooms, 1 cup of diced potatoes, and 1 small onion.

Day Five

Breakfast

One tub of natural yogurt, one cup of berries, and ½ cup of natural muesli are needed to make the Muesli Berry Breakfast Bowl.

Lunch

Tomato Salsa and Avocado on Whole Grain Bread: Whole grain bread topped with tomato salsa (packed fresh tomatoes, onion, capsicum, chili, lime juice, garlic, cayenne), ½ avocado, 40 g Feta cheese and 2 boiled eggs

Six Day

Breakfast

Avocado and Scrambled Egg on Toast: 2 slices of whole grain toast with avocado topped with 2 scrambled eggs + 1 glass of whole milk + 1 cup of fruit salad

Lunch

Wholemeal Spinach Crepes (1 serving) but pickled jalapeños + 1 tub plain yogurt

Dinner

Stir-fried Pork with Curry Flavor: One tablespoon of pure curry powder combined with two cups of veggies (broccoli, carrots, snow peas, cauliflower, and cucumber) and 100g of lean pork. Accompanied with a cup of cooked brown or basmati rice.

Day Seven

One tiny roasted fennel, one cup watercress, one cup chickpeas, one small peach or apple, one tablespoon vinegar, and one tablespoon extra-virgin olive oil make up the Fennel, Chickpea, and Watercress Salad. Served with one cup of cooked quinoa or couscous or healthy grain toast.

Breakfast

Baked potatoes with a layer of canned tuna (in spring water), organic cheese, mushrooms, tomatoes, spinach, onions, and one glass of whole milk on top.

Lunch

One tiny roasted fennel, one cup watercress, one cup chickpeas, one small peach or apple, one tablespoon vinegar, and one tablespoon extra virgin olive oil make up the Fennel, Chickpea, and Watercress Salad. served with one cup of cooked quinoa or couscous or healthy grain toast.

Dinner

Chicken Pasta: 80g lean chicken, 1 cup cooked whole grain pasta, 2 cups vegetables (e.g. mushrooms, spinach, cherry tomatoes, asparagus), made with extra virgin olive oil, a pinch of salt, and pepper to taste Is.