Free Clean Eating Meal Plan – Week 3

It’s time for  Week 3 of our Free Clean Eating Meal plan!   I’ve included nutrition counts for you.  The meals for week one are 1600-1725 calories.  I’m making the assumption that you are working out, so there needs to be enough nutrition to support that. If you want less calories, you can change the recipes or snacks to your needs.

If you see something that you don’t eat, like bread in a day’s meals, switch for something else.  A few romaine leaves are a great substitute for bread or whole wheat tortillas.  This plan is meant to work for most people, but I know it’s not ideal for all.  Modify to your needs!

• Week 1 Meal Plan
• Week 2 Meal Plan
• Week 4 Meal Plan

Day 1

Breakfast -2 egg omelet with 1 tablespoon cheddar
1 slice whole wheat toast
1/2 cup sliced strawberries

Snack – 1 medium banana

Lunch – 2 cups Salad Nicoise (make recipe x 2)
4 ounces tuna steak
1 medium pear

Snack – 6 ounce Greek yogurt- frozen

Dinner – Grilled Onion Burger  (make 1/2 of recipe)
Whole Wheat Bun
1 slice tomato, large lettuce leaf, 2 slices onion
1 cup roasted green beans

1710 calories

56 g fat, 14 g sat fat

34 g fiber, 46 g sugar

76 g protein

 

Day 2

Breakfast – 3/4 cup whole grain cereal
1 cup skim milk or soy milk
1/2 sliced banana

Snack – 6 whole grain crackers

Lunch – Leftover grilled onion burger w/WW bun, tomato, lettuce, onion
1 cup raw baby carrots

Snack – Sliced apple
2 tablespoons peanut butter

Dinner – 1 cup Southern Bean Soup
1 cup leftover Salad Nicoise

1680 calories

59 g fat, 16 g sat fat

36 g fiber, 50 g sugar

84 g protein

 

Day 3

Breakfast – Nonfat Greek yogurt
1 cup fresh cherries
2 tablespoons chopped pecans

Snack – 1 cup grapes

Lunch – PB&B: 2 slices whole wheat bread, 2 tablespoons PB, 1/2 sliced banana
1 cup celery sticks

Snack – 1/2 cup cottage cheese
1/2 cup mango

Dinner – 4 ounces Grilled Chicken (make extra for Thurs lunch)
1 cup Whole Wheat Breaded Buffalo Cauliflower
1 cup roasted green beans

1670 calories

46 g fat, 13 g sat fat

41 g fiber, 55 g sugar

81 g protein

 

Day 4

Breakfast – Mango Protein Smoothie

Snack – 1 medium apple
1 ounce peanuts

Lunch – 1 cup leftover Southern Bean Soup
1 cup Fresh Vegetable Salad

Snack – 6 whole grain crackers
1/4 cup hummus

Dinner – 4 ounces Healthy Meatloaf- make 1/2 recipe
3/4 cup roasted potatoes
1 cup cooked cauliflower

1710 calories

57 g fat, 17 g sat fat

37 g fiber, 48 g sugar

78 g protein

 

Day 5

Breakfast – 1 serving Nonfat Greek yogurt
1/2 cup whole grain cereal
1/2 cup fresh cherries

Snack – 1 cup strawberries
1 ounce dry roasted edamame

Lunch – 2 cups leftover Fresh Vegetable Salad
4 ounces cooked chicken
1 cup grapes

Snack – 6 ounces Greek yogurt

Dinner – 1 1/2 cups Sausage, Potato and Kale Stew
1 slice whole wheat toast

1703 calories

51 g fat, 14 g sat fat

29 g fiber, 51 g sugar

81 g protein

 

Day 6

Breakfast – 1 egg on a whole wheat English muffin
1 slice cheddar cheese
1 small kiwi

Snack – 1 cup grapes
1/2 ounce pecans

Lunch – 1 1/2 cups leftover Sausage, Potato and Kale Stew
1/2 cup diced mango

Snack  – Chocolate Peanut Butter Smoothie

Dinner – 4 ounces cooked BBQ Pretzel Chicken
1 medium baked sweet potato
1 sliced tomato with Italian seasoning

1675 calories

54 g fat, 16 g sat fat

35 g fiber, 56 g sugar

87 g protein

 

Day 7

Breakfast – 4 Banana Protein Pancakes
2 tablespoons peanut butter

Snack – 1 ounce pecans
Medium apple

Lunch – 4 ounces cooked leftover BBQ pretzel chicken on salad
2 cups romaine lettuce, 1/2 tomato, 1/2 green pepper
2 tablespoons oil and vinegar dressing
1 slice whole wheat toast

Snack – 6 ounces frozen Greek yogurt

Dinner – 4 ounces leftover Healthy Meatloaf
1 medium baked potato
1 cup cooked kale

1720 calories

59 g fat, 17 g sat fat

34 g fiber, 60 g sugar

91 g protein

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.