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Free Sample 4 Week Meal Plans – Clean Eating or Vegetarian

free clean eating meal plansI’ve created these meal plans to give you some ideas as you work to clean up your eating habits and create a plan that works for you.  Healthy eating should never be boring, right?  We all crave variety. You will find plenty of recipes and options in these plans.

It’s not a personalized plan. This is a sample plan and I know that it may not fit everyone’s tastes, needs or calorie goals, so you WILL need to modify it. It’s up to you.

  • Replace the snacks with your healthy favorites.
  • Find recipes you like
  • Add another meal or take one away depending on your goals.

I’m not a registered nutritionist but I worked with one to create this plan to ensure that this plan makes since for someone who is working out 3-4 days per week minimum.  This is why the plan is not a super low calorie plan (i.e. 1200 calories).  I don’t know your exact health and dietary needs, so you need to keep in mind that you should personalize any meal plan to your needs.  Use these meals, snacks and recipes as an example instead of trying to follow them exactly.

Resources:

Meal Plan for Week 1

Meal Plan for Week 2

Meal Plan for Week 3

Meal Plan for Week 4

We are providing these meal plans for your personal use only. Do not distribute or use these plans commercially.

Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian/nutritionist before changing your diet significantly. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.

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  3. Do you have any clean eating plans that DO NOT involve fish or pork chops????? I need help real bad…I need a heart transplant and need to she’d 80-100lbs before hey can put me on the list.

    Reply

    • I find that when I write plans for vegetarians they don’t need 2 snacks because the food has much more fiber and is more filling so you stay full longer. If you would like 2 snacks a day, feel free.

      Reply

  13. I love your website. What kind of meal plans and juice do you have for a diabetic? I really enjoy the success stories.Also how do you contact some of the people in the success stories. Thanks

    Reply

    • Hi, I would suggest that you search online for plans that are low carb and full of nutrients (low on processed sugars, moderate natural sugars. You need a plan that works with what your medical professional has instructed you to have in terms of sugar intake). In terms of juice, I would go with 100-70% veggie juice. If you use any fruit juices, they should be cleared with you doctor in terms of the glycemic index level you can have or not.

      In the success stories, you can click on the person’s name and go to their FB page, instagram, website, etc.

      Reply

  16. I am not waiting until January 1, 2014 to start my weight loss journey. I started today. As the saying goes, “You’ve got to be in it to win it!” I plan to get fit and “Gone with the Wind” Fabulous in 2014. I love this website. These success stories are so inspirational.

    Reply

    • Clean eating is healthy for most people, however your doctor would be the best person to ask. What you need to make sure is that you are eating in a way that provides the nutrients and vitamins to your child and a way that doesn’t negatively affect your diabetes. I’m not an expert in those to areas, so I would suggest speaking to your doctor and OBGYN or Pediatrician.

      Reply

  29. Hello Ajima,

    I’m interested in either doing the clean eating meal plan or the vegan diet. I have a question about the vegan diet. when on this diet could I work out? If so what would you recommend as far as excercises using this diet? Please let me know. I’m very curious.

    Thanks

    Reply

    • Oh yes. As long as you’re getting enough calories for your day to day living and exercise, you should be fine. It’s not like a fast.

      Reply

  30. I would like some help losing weight. I wirk crazy hrs.have a big family. Had gastric bypass surgery wgen it 1st came out bout more than10 yrs now. But know weight 240 lbs than at that time wgen d did it waz 250lbs.plz help wit meals n calorie

    Reply

  31. Sorry I haven’t checked in for a couple of days. I had bad day that was on Monday. I jump right back on Tuesday, I was laid off last jul and still trying to find a job and it is hard. So this week i will try harder, to focus still doing may challenge.

    Reply

  36. I am loving this site. Ebonie you have so much great information on this site and your feedback to members is awesome.

    Roxie

    Reply

  38. I am on Weight Watchers and to help me with my calculations and points can you give me a guesstimate on the carbs range a day you consume on the clean eating plan? I see you have the total fat, fiber, protein etc listed and that is a great help. Thanks 🙂

    Reply

  40. I am starting my clean eating today.. I want to loose 30lbs by Dec 15th 2014.. I got this…Pray for me and I’m doing the same for you all.

    Reply

  45. Could you come up with a plan that is gluten free. If some of us who are gluten allergic or just sensitive tried to eat your plan we would be very sick. I’m gluten sensitive but l need to lost weight.

    Reply

  47. What can I do to replace the brown rice and we bread. Due to the gluten, starch, and phytic acid. I have hypothyroid and gluten is my enemy.

    Reply

    • You can use veggies instead of brown rice as a side dish. There are some great gluten free wraps out there made out of spinach or gluten free grains.

      Reply

  48. Hi, i wanted to know, is it best to start at the beginning of the week, I happen to stumble over this from fb, and i really need to shed 25 pounds. This list is very great.

    Reply

  53. When these diets are put out can there be a link or something that just lists the shopping list you will need for that weeks food?

    Reply

  54. Im very interested in this. I have already lost 90lbs and need another 50-75 more but feel like I am slipping back into my old ways and need to focus and reenergize. Whos with me?

    Reply

  55. Do you have meal plans for people with diverticulitis, lactose intolerant and allergic to chocolate and coconut?

    Reply

  58. I so want to do this! The veg meal plans are great. I am new to this site so any other info/resources are greatly appreciated! Are there any personal trainer/coaches online that are good? Health issues and just sick of being overweight. Thanks for your feedback and blessings to all.

    Reply

  60. Hi Ajima, I don’t want to loose weight but want to eat healthier. What is your recommendation when completing the clean eating plan?
    Thanks so much! Very excited for these plans!!

    Reply

    • You can eat these plans just to be healthy. You just have to make sure it’s not too much food in terms of calories and nutrients. The clean eating plan is about 1600-1700 a day. How much do you weigh? How much do you workout?

      Reply

    • Hi Brittany, The first step I would suggest for you is to visit iifym.com to determine the ideal amount of calories, carbs, fats and protein you should be eating to fit your goals (staying the same weight, building muscle, etc). Then you could use our plan as a model, but you may need to decrease the amount of calories. You’d have to come up with an eating plan that fits your unique needs.

      Reply

  65. I just wanted to come and say that I have done the first week of the vegetarian clean eating and it was amazing, all the recipes was really great, I thought that some of them would not taste good but they all did. I would like to thank who ever put the recipes together they did a great job and I am so ready for week 2. Thanks again

    Reply

  75. I’m ready to add this clean eating regimen to my detox and work out plan. Doing a 90 day challenge with some other ladies. Can’t wait for the results.

    Reply

  77. Hi! I’m interested in the clean eating diet but I’m not looking to a little healthy considering I’m eating for two… Any suggestions

    Reply

  82. Am really struggling with a 216lbs weight i try everything but my main problems is that am not consistent is there anyway that u can asist me

    Reply

  83. Hi,
    I’m 7 weeks post partum. And I’m breastfeeding my daughter. I have a heart condition and need to lose about 90lbs. What meal/exercise plan can you recommend for me? Thank you!

    Reply

    • Hi Jaunice, Because I don’t know your medical history and you are breast feeding, I’d suggest that you get a referral to a nutritionist from you doctor so that you can speak with someone who is familiar with nutrition for new moms who want to lose weight.

      Reply

  89. I just can’t seem to lose weight. I have tried to do alot of tips. With little money it’s really hard. I’m at 331lbs now and it hurts my back and my knees.

    Reply

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