The whole “clean eating” thing sounds daunting, but TBH, it just comes down to choosing real, non-processed foods in order to feel like your best self. To make things simple, we rounded up a number of healthy recipes that'll help you create a meal plan for seven days straight, including breakfast, lunch and dinner. (For a preview, day one's menu includes turmeric waffles, an avocado chickpea salad sandwich and low-carb zucchini enchiladas—yum.) Whether you make one or all of these recipes, you'll be on your way to feeling great.
How to Eat Clean for an Entire Week: Your 21-Recipe Meal Plan
It's easier than you think, promise
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Updated Dec 22, 2025
Meet the Experts
- Jane Leverich is a registered dietitian and culinary nutrition expert based in Denver, CO. In her private practice, she works one on one with clients, helping them make balanced, sustainable food choices throughout all stages of life. In her spare time, she’s also a Pilates instructor and food writer, contributing practical, evidence-based nutrition guidance to publications like Good Housekeeping, Parents and EatingWell.
- Keri Glassman, MS, RD, CDN, is the CEO and founder of Nutritious Life and the Nutritious Life Studio, which offer online certification programs for jobs in the health and wellness industry. She's written four best-selling books and regularly appears as a nutrition expert on various TV programs, such as The Today Show, Good Morning America and The Rachael Ray Show.
What Is Clean Eating?
Words like “clean” can be confusing when making food choices, because they don’t always mean the same thing to the same person (or brand). But if you ask us, clean eating means choosing whole, unprocessed foods as often as possible, a sentiment echoed by nutritionist Glassman. She encourages us to choose “naturally nutrient-dense foods,” adding that clean eating “is mostly plant-based by default.” Think vegetables, fruits, nuts, seeds, whole grains and unprocessed meat, poultry and dairy. (It’s a lot like the Mediterranean diet.)
How to Eat Clean for a Week
Now that you know what clean eating is, you can try incorporating it into your meal plan. Not sure where to start? Here are a few tips:
- Invest in leak-proof containers. Eating clean is easiest to do when you avoid eating out and start brown bagging it instead. But actually, it’s better to ditch the lunch bag and get some good quality food storage containers that fit cleanly in your fridge and prevent leaks and spills.
- Do your meal prep ahead…but not too far ahead. My recommendation is to pick one or two meal prep days of the week, so your ingredients are only prepped a few days (not a full week) in advance. This ensures the freshness of the produce. If you choose to just have one meal prep day, say Sunday, then do your prep for three days' worth of meals and manage the rest of the week as you go (i.e., prep Thursday’s lunch on Wednesday night and so forth).
- Eat mindfully. When you take time to savor your food—and the hard work you put into making it—you can enhance your enjoyment of every meal, whilst slowing yourself down enough to receive your body’s digestive cues that it’s time to stop eating.
Need further proof that clean eating isn't all carrot sticks and chicken breast? Here’s a week’s worth of clean-eating recipes to guide you.
1. Monday Breakfast: Turmeric Waffles
- Time Commitment: 1 hour
- Why I Love It: crowd-pleaser, vegan, gluten free, kid-friendly
- Serves: 6
- What Our Nutritionist Says: “Turmeric is having a serious main-character moment right now—and for good reason. Its anti-inflammatory benefits are unmatched, but the flavor can be...a lot. Folding it into waffles is the perfect way to get the nutrition benefits without overpowering your breakfast.” —Jane Leverich (JL)
Don’t let the turmeric intimidate you: These waffles are just sweet enough, not to mention grain free. If you have leftovers, let them cool before wrapping them in plastic wrap. They can keep in the fridge for up to one week or in the freezer for up to three months. Reheat them in a toaster or oven.
2. Monday Lunch: Smashed Chickpea Avocado Salad Sandwich with Cranberries and Lemon
- Time Commitment: 10 minutes
- Why I Love It: <30 minutes, <10 ingredients, no cook, vegan
- Serves: 2
- What Our Nutritionist Says: “When I'm looking for plant-based protein, chickpeas are always my go-to. Not only are they a good source of protein, but they're packed with fiber, they're endlessly versatile and their mild flavor pairs well with just about anything—especially bold additions like lemon and cranberry.” —JL
Who needs mayo when you've got buttery avocado? The beloved fruit is so creamy, you won't miss the condiment that offers fewer nutritional perks. And the chickpeas provide protein, so you won't be hungry until dinnertime.
3. Monday Dinner: Low-Carb Zucchini Enchiladas
- Time Commitment: 1 hour and 15 minutes
- Why I Love It: kid-friendly, gluten free, low carb
- Serves: 8
- What Our Nutritionist Says: “I love enchiladas because they’re full of flavor, [are] hearty, and comforting. That said, they can feel pretty heavy at times, which is why this version works so well. It delivers plenty of protein and fiber without relying as heavily on tortillas, and the zucchini adds an extra serving of vegetables without sacrificing flavor.” —JL
Finish off the day with a cheesy, gooey, protein-packed meal that’s also free of refined carbs. Make it vegetarian by swapping the chicken for tofu, seitan or add extra black beans. Feel free to top them with all the guac and sour cream you crave.
4. Tuesday Breakfast: Quick Congee
- Time Commitment: 30 minutes (plus soaking time)
- Why I Love It: vegetarian, gluten free, low carb
- Serves: 2
- What Our Nutritionist Says: “When it comes to breakfast, I’m all about savory options, and congee checks every box. It’s gentle on digestion, hydrating and pairs beautifully with nutrient-rich toppings like mushrooms and fermented kimchi, which add depth of flavor and functional benefits.” —JL
Break out of your boring oatmeal rut with this equally comforting bowl of porridge. The recipe calls for eggs, scallions, kimchi and sautéed mushrooms for toppings, but you can also add any greens, hot sauces or veggies you'd like.
5. Tuesday Lunch: Roasted Squash and Farro Salad with Avocado Dressing
- Time Commitment: 45 minutes
- Why I Love It: vegan, kid-friendly, low sugar
- Serves: 4
- What Our Nutritionist Says: “Farro is one of my favorite grains—it’s easy to prepare, incredibly versatile, and naturally high in fiber. Paired with sweet roasted squash and a creamy avocado dressing, it makes for a satisfying, well-balanced lunch.” —JL
This salad is sweet and savory with a creamy finish, courtesy of homemade avocado dressing. Kale offers an impressive amount of protein for a vegetable, but if you want to add even more, throw in roasted chickpeas, tofu, chicken...the options are endless.
6. Tuesday Dinner: Cauliflower Chili
- Time Commitment: 35 minutes
- Why I Love It: vegan (optional), gluten free, crowd-pleaser, kid-friendly
- Serves: 6
- What Our Nutritionist Says: “There’s nothing better than a cozy bowl of chili at the end of the day, and this veggie-forward version delivers. Cauliflower doesn’t always get the attention it deserves, but it adds heartiness, texture and immune-boosting antioxidants to this comforting, satisfying dish.” —JL
While we love the convenience and protein factor of ground beef, we’re also trying to eat less red meat: Cauliflower to the rescue. Sour cream and cheese impart creamy decadence, but if you're feeding a vegan crowd, leave them out and swap in non-dairy options.
7. Wednesday Breakfast: Open-Face Salad Omelet
- Time Commitment: 20 minutes
- Why I Love It: <30 minutes, vegetarian, gluten free, high protein, kid-friendly
- Serves: 2
- What Our Nutritionist Says: “Whenever I want to feel like I’m sitting at a café in Paris, this is my go-to recipe. This open-face salad omelet feels effortlessly chic, is packed with flavor, and delivers a satisfying dose of protein to start the day.” —JL
It’s never too early for salad (or a little melted mozzarella). Note that Helene Henderson, who wrote the recipe, calls for two eggs per serving here. However, you can also use three egg whites, one whole egg and two whites or an egg substitute, depending on your preference.
8. Wednesday Lunch: Quick Guacamole Quinoa Salad
- Time Commitment: 30 minutes
- Why I Love It: vegan, gluten free, high protein
- Serves: 4
- What Our Nutritionist Says: “As a dietitian, I talk a lot about the importance of healthy fats, and avocados are one of my favorite ways to include them. This guacamole quinoa salad delivers heart-healthy monounsaturated fats, while the quinoa adds fiber and plant-based protein for a satisfying, balanced meal. Plus, this recipe comes together quickly, so it's a great option to meal prep for the whole week.” —JL
If you have leftover quinoa on hand, this one will be ready to eat in about ten minutes. Add jalapeños and a crushed red pepper flakes for an extra kick, if you can handle it. If you're cooking for kids (or picky grown-ups), leave it as is.
9. Wednesday Dinner: Baked Sesame-Ginger Salmon in Parchment
- Time Commitment: 3o minutes
- Why I Love It: high protein, low carb, dairy free
- Serves: 4
- What Our Nutritionist Says: “Name a more iconic duo than a sheet pan and a fillet of salmon—spoiler alert, you can’t. Sheet-pan dinners are one of the easiest ways to get a flavorful meal on the table, and this sesame-ginger salmon delivers, while also providing protein and heart-healthy omega-3 fats.” —JL
Throw it all in a parchment packet and call it a day. (Seriously: You'll be left with almost no cleanup.) If you aren't a fan of zucchini, you can swap it for roasted potatoes, carrots or even quinoa. Trust us, you have options.
10. Thursday Breakfast: Quinoa with Almond Milk
- Time Commitment: 35 minutes
- Why I Love It: vegan, gluten free, kid-friendly, beginner-friendly
- Serves: 2
- What Our Nutritionist Says: “I love this recipe because it’s endlessly customizable and always satisfying. My favorite way to dress up this breakfast is to add fresh berries, walnuts, pumpkin seeds, nut butter and a drizzle of honey. But really any toppings you choose add flavor, texture and staying power—chef’s kiss.” —JL
Have you heard? Breakfast quinoa is the new dinner quinoa. Bulk it up with some coconut yogurt for added protein and extra creaminess. You can also add almond butter to make it richer and more satiating.
11. Thursday Lunch: Bibimbap Bowls
- Time Commitment: 50 minutes
- Why I Love It: vegetarian, gluten free, beginner-friendly
- Serves: 4
- What Our Nutritionist Says: “One of my favorite things to do in the kitchen is explore dishes from other cultures. This plant-based take on bibimbap—a traditional Korean rice dish—is a nourishing, flavorful way to enjoy a globally inspired meal at home, packed with vegetables, fiber and plant-based protein.” —JL
Bibimbap is a Korean rice dish commonly served with toppings like sautéed vegetables, kimchi, gochujang, sliced meat and egg. This version is a plant-based ode to the classic: We swapped the meat and egg for mushrooms to make it vegan, but kept the crunchy veggies and savory flavor profile.
12. Thursday Dinner: Sweet Potato Noodles with Almond Sauce
- Time Commitment: 20 minutes
- Why I Love It: <30 minutes, low carb, vegetarian, kid-friendly
- Serves: 4
- What Our Nutritionist Says: “I'm Italian, so for me, nothing can really ever replace pasta...but these sweet potato noodles come close. Their deep orange color isn’t just beautiful—it’s packed with carotenoids—and the dish includes a variety of nutrient-dense veggies. Pro tip: Toss in some grilled chicken or pan-fried tofu for an extra protein boost!” —JL
It’s time you invest in a spiralizer, if you haven’t already. "Swoodles" (aka sweet potato noodles) are decadent, starchy and filling, but unlike regular pasta, they're packed with protein, low in saturated fat and full of vitamins. That's a win-win-win in our book.
13. Friday Breakfast: 30-Minute Breakfast Hash with Kale and Sweet Potatoes
- Time Commitment: 30 minutes
- Why I Love It: dairy free, gluten free, vegetarian, kid-friendly
- Serves: 3 to 4
- What Our Nutritionist Says: “A breakfast hash has my heart because you can throw almost anything into it and it will taste amazing. This 30-minute version comes together quickly and makes meal prep a breeze. The bitter kale paired with earthy sweet potatoes creates a classic flavor combo while packing in fiber, vitamins and antioxidants.” —JL
It’s so tasty, you’ll forget it’s healthy. Substitute any vegetables as you see fit, and cook the eggs to your liking. Over easy, poached, soft boiled or sunny-side up eggs allow the yolk to act as a sauce, but scrambled works, too.
14. Friday Lunch: Lemon-Tahini Salad with Lentils, Beets and Carrots
- Time Commitment: 45 minutes
- Why I Love It: dairy free, gluten free, vegetarian, beginner-friendly
- Serves: 2
- What Our Nutritionist Says: “This lemon-tahini salad is as vibrant as it is nourishing. Lentils add plant-based protein and fiber, while roasted beets and carrots bring natural sweetness, color, and nutrients. The tangy tahini dressing ties it all together for a balanced, satisfying meal.” —JL
Kale Caesar called, and it wants a makeover. (After all, color + crunch = satisfaction, and the O.G. is dependable...but drab.) While this is already a simple recipe, you can make things even easier by using precooked lentils and vacuum-packed cooked beets from the grocery store.
15. Friday Dinner: Carrot, Fennel and Miso Soup
- Time Commitment: 50 minutes
- Why I Love It: vegan, kid-friendly, low sugar, crowd-pleaser
- Serves: 4 to 6
- What Our Nutritionist Says: “Carrot, fennel, and miso—an unlikely trio that works surprisingly well together. The natural sweetness of the carrots balances the anise-like flavor of the fennel, while the miso adds depth, umami and comforting warmth. Plus, this soup packs fiber, vitamins and gut-friendly probiotics from the miso.” —JL
Roasting the vegetables until deeply caramelized results in the most flavorful soup you’ve ever tasted. The seed-nut crunch adds texture to the creamy carrot soup, almost like croutons.
16. Saturday Breakfast: Triple Berry Smoothie Bowl
- Time Commitment: 5 minutes
- Why I Love It: <30 minutes, no cook, vegetarian, kid-friendly, high protein
- Serves: 2
- What Our Nutritionist Says: “Smoothie bowls are my go-to when I want breakfast that’s both quick and Instagram-worthy. They make it simple to get in fruits, veggies and healthy fats, and adding toppings like nuts, seeds or granola gives the perfect crunch and keeps you satisfied. Pro tip: I love adding a scoop of peanut or almond butter before blending for extra flavor and creaminess.” —JL
Damn, your breakfast is pretty, tasty and ready in five minutes. And while the fruit delivers all sorts of vitamins, the pumpkin seeds and flax seeds contain omega-3s and healthy fats, making for a super well-rounded breakfast.
17. Saturday Lunch: Grilled Lemon-Herb Chicken and Avocado Salad
- Time Commitment: 1 hour and 35 minutes
- Why I Love It: gluten free, high protein, kid-friendly
- Serves: 4
- What Our Nutritionist Says: “I’m a big believer in lemon-herb chicken on just about anything, but it really shines in this vibrant salad. With protein, healthy fats and carbs all in one bowl, it’s a satisfying lunch that helps keep your energy steady well past the beloved 3 p.m. crash out.” —JL
The toppings are what make or break a lunch salad, but it's safe to say this one is a winner. Cooking the barley in chicken broth as opposed to water infuses it with both flavor and a touch of protein. You'll be stuffed until dinnertime for sure.
18. Saturday Dinner: Shrimp and Cauliflower “Grits” with Arugula
- Time Commitment: 30 minutes
- Why I Love It: gluten free, high protein, special occasion-worthy
- Serves: 4
- What Our Nutritionist Says: “Potentially an unpopular opinion: I’m not a fan of turning cauliflower into things it's not, like rice—or grits. While swapping veggies for grains cuts carbs, I find stone-ground grits make this shrimp dish more satisfying and balanced. That said, this recipe still shines, whether you choose to use cauliflower 'grits' on traditional stone-ground grits with flavorful shrimp and peppery arugula.” —JL
Ditch the carbs but keep the New Orleans flavor. While traditional grits are notoriously rich, cooking the cauliflower in milk also makes this cauli riff super creamy, so even a Southerner probably won't mind the swap.
19. Sunday Breakfast: Quiche with Gluten-Free Sweet Potato Crust
- Time Commitment: 1 hour and 20 minutes
- Why I Love It: gluten free, vegetarian, high protein
- Serves: 6 to 8
- What Our Nutritionist Says: “Quiche speaks for itself, but when you want a gluten-free version, this sweet potato crusted quiche is a game-changer. The naturally sweet, nutrient-rich crust pairs perfectly with the savory filling for a satisfying breakfast or brunch.” —JL
Skip the dough and pile on the veggies. With crispy, caramelized slices of sweet potato, you won’t miss the pie crust. Add chicken sausage or tofu to the eggs to pack in even more protein, if you'd like.
20. Sunday Lunch: Thai Carrot and Peanut Soup
- Time Commitment: 30 minutes
- Why I Love It: gluten free, vegan, high protein
- Serves: 4
- What Our Nutritionist Says: “I’ll always say yes to peanut-forward recipes, and this Thai carrot peanut soup is no exception. Rich in flavor, perfect hot or cold, and packed with protein and healthy fats, it’s a truly satisfying dish. One of my favorite ways to add texture is topping it with crushed peanuts and fresh bean sprouts.” —JL
This flavorful bisque will fill you right up. Add more chili garlic sauce if you're hungry for a bigger kick of heat, or use less than the recipe calls for, if you're cooking for a younger crowd.
21. Sunday Dinner: Buddha Bowl with Kale, Avocado, Orange and Wild Rice
- Time Commitment: 30 minutes
- Why I Love It: gluten free, vegan, kid-friendly, high protein
- Serves: 2
- What Our Nutritionist Says: “I first tried a Buddha bowl in 2015, and ten years later, I’m still obsessed. As a dietitian, they check all the boxes: carbs, protein and healthy fats for a balanced, satisfying meal that’s easy to prepare. I love topping this classic combo with grilled chicken or shrimp for an extra boost of protein.” —JL
All of the superfoods you crave, right in one bowl. The best thing about Buddha bowls is that they're easily customizable. You can jazz them up with your favorite condiments, change up the herbs and spices, add gluten-free rice noodles—the bowl is your oyster.
