Clean Eating Weekly Meal Plan

Healthy Weekly Meal Plan for Clean Eating

Clean eating is a great way to stay healthy and maintain a balanced diet. This weekly meal plan is designed to provide you with a variety of nutritious meals that are easy to prepare and delicious to eat. The recipes are all made with fresh, whole ingredients and are free of processed foods. This meal plan is perfect for those looking to eat healthier and feel better.

Ingredients:

• 1 lb. lean ground beef
• 1 lb. boneless, skinless chicken breasts
• 1 lb. shrimp
• 1 lb. salmon fillets
• 1 lb. turkey sausage
• 1 head of broccoli
• 1 head of cauliflower
• 1 red bell pepper
• 1 yellow bell pepper
• 1 green bell pepper
• 1 onion
• 1 package of mushrooms
• 1 package of spinach
• 1 package of kale
• 1 package of quinoa
• 1 package of brown rice
• 1 can of black beans
• 1 can of chickpeas
• 1 can of diced tomatoes
• 1 can of coconut milk
• 1 jar of salsa
• 1 bottle of olive oil
• 1 bottle of balsamic vinegar
• 1 bottle of low-sodium soy sauce
• 1 bottle of Worcestershire sauce
• 1 bottle of hot sauce
• 1 package of whole wheat tortillas
• 1 package of whole wheat pasta
• 1 package of whole wheat bread
• 1 package of oats
• 1 package of nuts
• 1 package of seeds
• 1 package of dried fruit
• 1 package of dark chocolate chips
• 1 package of fresh herbs
• 1 package of spices

Instructions:

1. Preheat oven to 375 degrees F.
2. In a large bowl, combine ground beef, diced onion, and spices. Form into patties and place on a baking sheet. Bake for 20 minutes or until cooked through.
3. In a large skillet, heat olive oil over medium-high heat. Add chicken breasts and cook for 8-10 minutes, flipping once, until cooked through. Remove from heat and set aside.
4. In a medium saucepan, bring 1 cup of water to a boil. Add quinoa and reduce heat to low. Simmer for 15 minutes or until all the water is absorbed. Remove from heat and set aside.
5. In a large skillet, heat olive oil over medium-high heat. Add shrimp and cook for 3-4 minutes, flipping once, until cooked through. Remove from heat and set aside.
6. In a large skillet, heat olive oil over medium-high heat. Add salmon fillets and cook for 8-10 minutes, flipping once, until cooked through. Remove from heat and set aside.
7. In a large skillet, heat olive oil over medium-high heat. Add turkey sausage and cook for 8-10 minutes, flipping once, until cooked through. Remove from heat and set aside.
8. In a large skillet, heat olive oil over medium-high heat. Add broccoli, cauliflower, bell peppers, and onion. Cook for 8-10 minutes, stirring occasionally, until vegetables are tender. Remove from heat and set aside.
9. In a large skillet, heat olive oil over medium-high heat. Add mushrooms and cook for 5-7 minutes, stirring occasionally, until mushrooms are tender. Remove from heat and set aside.
10. In a large skillet, heat olive oil over medium-high heat. Add spinach and cook for 3-4 minutes, stirring occasionally, until spinach is wilted. Remove from heat and set aside.
11. In a large skillet, heat olive oil over medium-high heat. Add kale and cook for 5-7 minutes, stirring occasionally, until kale is tender. Remove from heat and set aside.
12. In a medium saucepan, bring 1 cup of water to a boil. Add brown rice and reduce heat to low. Simmer for 20 minutes or until all the water is absorbed. Remove from heat and set aside.
13. In a medium saucepan, heat coconut milk over medium-high heat. Add black beans and chickpeas and cook for 8-10 minutes, stirring occasionally, until heated through. Remove from heat and set aside.
14. In a medium saucepan, heat diced tomatoes over medium-high heat. Cook for 8-10 minutes, stirring occasionally, until heated through. Remove from heat and set aside.
15. In a medium saucepan, heat salsa over medium-high heat. Cook for 8-10 minutes, stirring occasionally, until heated through. Remove from heat and set aside.
16. In a medium saucepan, heat olive oil over medium-high heat. Add whole wheat tortillas and cook for 1-2 minutes, flipping once, until lightly browned. Remove from heat and set aside.
17. In a medium saucepan, bring 1 cup of water to a boil. Add whole wheat pasta and reduce heat to low. Simmer for 10 minutes or until al dente. Remove from heat and set aside.
18. In a medium saucepan, heat olive oil over medium-high heat. Add whole wheat bread and cook for 1-2 minutes, flipping once, until lightly browned. Remove from heat and set aside.
19. In a medium saucepan, heat oats over medium-high heat. Cook for 5-7 minutes, stirring occasionally, until oats are tender. Remove from heat and set aside.
20. In a medium saucepan, heat nuts over medium-high heat. Cook for 5-7 minutes, stirring occasionally, until nuts are lightly toasted. Remove from heat and set aside.
21. In a medium saucepan, heat seeds over medium-high heat. Cook for 5-7 minutes, stirring occasionally, until seeds are lightly toasted. Remove from heat and set aside.
22. In a medium saucepan, heat dried fruit over medium-high heat. Cook for 5-7 minutes, stirring occasionally, until fruit is lightly toasted. Remove from heat and set aside.
23. In a medium saucepan, heat dark chocolate chips over medium-high heat. Cook for 5-7 minutes, stirring occasionally, until chips are melted. Remove from heat and set aside.
24. In a medium saucepan, heat fresh herbs over medium-high heat. Cook for 5-7 minutes, stirring occasionally, until herbs are fragrant. Remove from heat and set aside.
25. In a medium saucepan, heat spices over medium-high heat. Cook for 5-7 minutes, stirring occasionally, until spices are fragrant. Remove from heat and set aside.

Nutritional Information:

• Calories: 2,000-2,500 per day
• Protein: 50-60g per day
• Carbohydrates: 200-250g per day
• Fat: 50-60g per day
• Fiber: 25-30g per day

Additional Tips and Variations:

• Feel free to substitute any of the ingredients with other healthy options.
• Add a variety of fresh fruits and vegetables to your meals for added nutrition.
• Experiment with different spices and herbs to add flavor to your meals.
• Try adding nuts and seeds to your meals for added protein and healthy fats.
• Add a variety of whole grains to your meals for added fiber and nutrition.

This healthy weekly meal plan is a great way to stay on track with your clean eating goals. With a variety of fresh, whole ingredients and easy-to-follow recipes, you can enjoy delicious, nutritious meals all week long. With this meal plan, you can feel confident that you are eating healthy and taking care of your body.