Free Clean Eating Meal Plan – Week 4

Here is Week #4 of BWLW’s Free Clean Eating Meal Plan!   As always, we’re giving you recipes and the calorie count for the day.  The plan lays out meals that amount to 1600-1725 calories per day.  If you are eating less calories, you can adjust it by changing a recipe, removing a snack or 2, etc.

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!  Post any questions in the comments box

• Week 1 Meal Plan
• Week 2 Meal Plan
• Week 3 Meal Plan

Day 1

Breakfast – 2 frozen whole wheat waffles
1 tablespoon peanut butter
1/2 sliced banana

Snack – 2 whole grain rice cakes
2 tablespoons peanut butter

Lunch – 2 cups Greek Chicken Salad
2 small plums

Snack – “Strawberry Banana Smoothie”
1/2 cup strawberries
1/2 banana
1 cup skim milk

Dinner – Shrimp and Grits
1 cup cooked Mustard greens

1696 calories

80 g fat, 20 g sat fat

46 g fiber, 40 g sugar

80 g protein

 

Day 2

Breakfast – 1 cup cooked oats
1/2 cooked apple with cinnamon
2 tablespoons pecans

Snack – 2 whole grain rice cakes
2 tablespoons peanut butter

Lunch – Leftover Shrimp and Grits
2 small kiwi

Snack – 3 Ingredient Energy Bar

Dinner – 1 1/2 cups Feta Zucchini Pasta
1 cup sliced fresh tomatoes

1685 calories

56 g fat, 14 g sat fat

33 g fiber, 61 g sugar

75 g protein

 

Day 3

Breakfast – 1 cup low-fat cottage cheese
1 cup sliced pineapple

Snack – 1 ounce 2% cheddar cheese

Lunch – 1 serving Healthy Egg Salad (make half of recipe)
2 slices whole wheat bread
1 cup raw cucumber slices

Snack – 1 medium apple

Dinner – 2 cups leftover Greek Chicken Salad
Whole grain roll

1670 calories

63 g fat, 16 g sat fat

36 g fiber, 54 g sugar

80 g protein

 

Day 4

Breakfast – 1 frozen whole wheat waffle
1 tablespoon peanut butter
1 hard boiled egg

Snack – 1 medium pear
1 ounce roasted almonds

Lunch – 1 1/4 cups Feta Zucchini Pasta
2 small kiwi

Snack – 1 cup sliced pineapple

Dinner – 1 cup Macaroni and Cheese
1 cup cooked mustard greens

1655 calories

58 g fat, 14 g sat fat

32 g fiber, 40 g sugar

71 g protein

 

Day 5

Breakfast – “Egg Veggie Burrito”
Weight Watchers tortilla, 2 cooked eggs, 1/2 c. dcd broccoli
1 plum

Snack – 1 medium pear
3 Ingredient Energy Bar

Lunch – 1 cup leftover Macaroni and Cheese
1/2 cup carrot sticks
1 cup grapes

Snack – “Peanut Butter Banana Smoothie”
1/2 banana
1 tablespoons peanut butter
1 cup skim milk or soymilk

Dinner – 1 1/2 cups Spicy Chili
Whole grain roll

1680 calories

50 g fat, 15 g sat fat

37 g fiber, 48 g sugar

70 g protein

 

Day 6

Breakfast – 1 cup cooked oats
1/2 sliced banana with cinnamon
2 tablespoons pecans

Snack – 1 ounce roasted almonds

Lunch – 1 1/2 cups leftover Spicy Chili
1 cup raw cucumber slices

Snack – 1 cup sliced pineapple

Dinner – 2 Vegetarian Tacos
Side salad- 1 cup romaine, 1 tomato
2 tablespoons mixed salsa and lime juice

1720 calories

55 g fat, 16 g sat fat

36 g fiber, 57 g sugar

80 g protein

 

Day 7

Breakfast – 1 cup low-fat cottage cheese
1/2 cup sliced pineapple
1/2 cup chopped kiwi

Snack – 3 Ingredient Energy Bar

Lunch – 2 Leftover Vegetarian Tacos
3/4 cup grapes

Snack – 1 medium pear
1 ounce 2% cheddar cheese

Dinner –  1 1/4 cup Pork and Broccoli Stir-fry
3/4 cup brown rice

1708 calories

50 g fat, 18 g sat fat

31  g fiber, 41 g sugar

74 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.