How to Eat Clean for an Entire Week: Your 21-Recipe Meal Plan (2024)

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How to Eat Clean for an Entire Week: Your 21-Recipe Meal Plan (1)

By Katherine Gillen

Published Dec 3, 2023

Additional reporting by

Lizzy Rosenberg

Photo: Mark Weinberg/Styling: Erin McDowell

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.

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Meet the Expert

Keri Glassman,MS, RD, CDN, is the CEO and founder ofNutritious Life andthe 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 asThe Today Show,Good Morning America andThe 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 menu ideas:

  • Overnight oats with blueberries and almonds for breakfast, spicy lemon ginger chicken soup for lunch and a salmon and spinach rice bowl with green tea broth for dinner
  • Baked eggs and zoodles with avocado for breakfast, Instant Pot carrot ginger soup for lunch and vegan spaghetti squash with mushroom marinara for dinner
  • Sweet potato rösti with fried eggs and greens for breakfast, miso-tahini glazed roasted eggplant with farro for lunch and Instant Pot coconut salmon with fresh herbs and lime for dinner

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.

Claire Thomas/Sweet Laurel Savory

1. Monday Breakfast: Turmeric Waffles

  • Time Commitment: 1 hour
  • Why We Love It: crowd-pleaser, vegan, gluten free, kid-friendly

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.

Get the recipe

2. Monday Lunch: Smashed Chickpea Avocado Salad Sandwich with Cranberries and Lemon

  • Time Commitment: 10 minutes
  • Why We Love It: <30 minutes, <10 ingredients, no cook, vegan

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.

Photo: Mark Weinberg/Styling: Erin McDowell

3. Monday Dinner: Low-Carb Zucchini Enchiladas

  • Time Commitment: 1 hour and 15 minutes
  • Why We Love It: kid-friendly, gluten free, low carb

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.

Get the recipe

NGOC MINH NGO/HEIRLOOM

4. Tuesday Breakfast: Quick Congee

  • Time Commitment: 30 minutes (plus soaking time)
  • Why We Love It: vegetarian, gluten free, low carb

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.

Get the recipe

Photo: Liz Andrew/Styling: Erin McDowell

5. Tuesday Lunch: Roasted Squash and Farro Salad with Avocado Dressing

  • Time Commitment: 45 minutes
  • Why We Love It: vegan, kid-friendly, low sugar

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.

Get the recipe

LAUREN VOLO/CAULIFLOWER POWER

6. Tuesday Dinner: Cauliflower Chili

  • Time Commitment: 35 minutes
  • Why We Love It: vegan (optional), gluten free, crowd-pleaser, kid-friendly

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.

Get the recipe

ERIN KUNKEL/MALIBU FARM SUNRISE TO SUNSET

7. Wednesday Breakfast: Open-Face Salad Omelet

  • Time Commitment: 20 minutes
  • Why We Love It: <30 minutes, vegetarian, gluten free, high protein, kid-friendly

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.

Get the recipe

Power Plates

8. Wednesday Lunch: Quick Guacamole Quinoa Salad

  • Time Commitment: 30 minutes
  • Why We Love It: vegan, gluten free, high protein

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.

Get the recipe

Photo: Liz Andrew/Styling: Erin McDowell

9. Wednesday Dinner: Baked Sesame-Ginger Salmon in Parchment

  • Time Commitment: 3o minutes
  • Why We Love It: high protein, low carb, dairy free

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.

Get the recipe

PHOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL

10. Thursday Breakfast: Quinoa with Almond Milk

  • Time Commitment: 35 minutes
  • Why We Love It: vegan, gluten free, kid-friendly, beginner-friendly

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.

Photo: Liz Andrew/Styling: Erin McDowell

11. Thursday Lunch: Bibimbap Bowls

  • Time Commitment: 50 minutes
  • Why We Love It: vegetarian, gluten free, beginner-friendly

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.

Get the recipe

Photo: Liz Andrew/Styling: Erin McDowell

12. Thursday Dinner: Sweet Potato Noodles with Almond Sauce

  • Time Commitment: 20 minutes
  • Why We Love It: <30 minutes, low carb, vegetarian, kid-friendly

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.

Get the recipe

Katherine Gillen

13. Friday Breakfast: 30-Minute Breakfast Hash with Kale and Sweet Potatoes

  • Time Commitment: 30 minutes
  • Why We Love It: dairy free, gluten free, vegetarian, kid-friendly

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.

Get the recipe

AUBRIE PICK/GREAT TASTES

14. Friday Lunch: Lemon-Tahini Salad with Lentils, Beets and Carrots

  • Time Commitment: 45 minutes
  • Why We Love It: dairy free, gluten free, vegetarian, beginner-friendly

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.

Get the recipe

Aran Goyoaga

15. Friday Dinner: Carrot, Fennel and Miso Soup

  • Time Commitment: 50 minutes
  • Why We Love It: vegan, kid-friendly, low sugar, crowd-pleaser

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.

Get the recipe

PHOTO: LIZ ANDREW/STYLING: ERIN MCDOWELL

16. Saturday Breakfast: Triple Berry Smoothie Bowl

  • Time Commitment: 5 minutes
  • Why We Love It: <30 minutes, no cook, vegetarian, kid-friendly, high protein

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.

Get the recipe

Photo: Liz Andrew/Styling: Erin McDowell

17. Saturday Lunch: Grilled Lemon-Herb Chicken and Avocado Salad

  • Time Commitment: 1 hour and 35 minutes
  • Why We Love It: gluten free, high protein, kid-friendly

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.

Get the recipe

Photo: Liz Andrew/Styling: Erin McDowell

18. Saturday Dinner: Shrimp and Cauliflower “Grits” with Arugula

  • Time Commitment: 30 minutes
  • Why We Love It: gluten free, high protein, special occasion-worthy

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.

Get the recipe

Photo: Liz Andrew/Styling: Erin McDowell

19. Sunday Breakfast: Quiche with Gluten-Free Sweet Potato Crust

  • Time Commitment: 1 hour and 20 minutes
  • Why We Love It: gluten free, vegetarian, high protein

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.

Get the recipe

20. Sunday Lunch: Thai Carrot and Peanut Soup

  • Time Commitment: 30 minutes
  • Why We Love It: gluten free, vegan, high protein

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.

Photo: Liz Andrew/Styling: Erin McDowell

21. Sunday Dinner: Buddha Bowl with Kale, Avocado, Orange and Wild Rice

  • Time Commitment: 30 minutes
  • Why We Love It: gluten free, vegan, kid-friendly, high protein

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.

Get the recipe

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Katherine Gillen

Senior Food Editor

Katherine Gillenis PureWow’s senior food editor. She’s a writer, recipe developer and food stylist with a degree in culinary arts and professional experience in New York City...

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How to Eat Clean for an Entire Week: Your 21-Recipe Meal Plan (2024)

FAQs

What foods are allowed on the 21 day meal plan? ›

21 Day Fix Container Cheat Sheet:
  • Green Container: Vegetables like broccoli, spinach and even pico de gallo.
  • Purple Container: Fruits like blueberries, strawberries, mango, and banana.
  • Red Container: Proteins like chicken breast, salmon, eggs, and tempeh.

How to eat clean for a whole week? ›

The Eat-Clean principles are:
  1. Eat six small meals a day.
  2. Eat breakfast every day, within an hour of getting up.
  3. Eat lean protein and complex carbohydrates at every meal.
  4. Have two or three servings of healthy fats every day.
  5. Get fiber, vitamins, nutrients, and enzymes from fresh fruits and vegetables.
Apr 21, 2023

What is the 21 day challenge healthy eating? ›

The 21-Day Nutrition Challenge
  • No dairy: This includes milk, butter, cream, yogurt, ice cream, and cheese. ...
  • No starches: This includes corn products, white potatoes, rice, and bread. ...
  • No processed foods: If it comes in the freezer section or in a box, don't eat it. ...
  • No grains: Not even corn.
Dec 2, 2020

How to follow a 21 day fix meal plan? ›

Go to the food lists in the 21 Day Fix Eating Plan Guide. Read through the choices and highlight some of your favorites for every container. Then, plan the meals for one day and mark which containers they'll use.

How many pounds can you lose in 21 days? ›

A study reports that a single 21-Day Fix round lasting three weeks can help participants lose up to 15 lbs. This may be a high estimate that by no means applies to men and women of all body types, ages, and fitness levels. Most people consider a weight loss of 1 to 3 lbs each week to be safe and reasonable.

What foods can you eat on a 21 day fast? ›

15 food types that are allowed on the Daniel Fast diet
  • Fruits and vegetables in all forms, such as fresh, frozen, canned, or dried.
  • Non-bleached, nonstripped, and non-processed grains, beans, and legumes.
  • Whole grains, such as whole brown rice and wholewheat flour.
  • Nuts, such as walnut and almond.
  • Water.

Is pasta clean eating? ›

If you love pasta, there's no reason to cut it out from your diet, the experts say. It can be a great way to pack in vegetables, healthy fats from nuts, olive oil and pasta sauces, Linsenmeyer says. "It's fine to include in a regular diet as often as every day. It really is."

What is a clean eating menu? ›

A clean-eating meal plan includes tons of fresh fruits and veggies, high-fiber whole grains and legumes, healthy fats and lean proteins (like fish and chicken).

What is the cleanest diet you can eat? ›

A clean diet may include whole fruits, vegetables, lean proteins, whole grains, and healthy fats while limiting highly processed snacks and other packaged foods with added sugar and salt. It may also be associated with terms like plant-based, grass-fed, sugar-free, or gluten-free.

How do I know how much to eat on 21 day fix? ›

Multiply your current weight in pounds by 11. This number is your calorie baseline (basal metabolic rate or BMR). Add 400 (workout calorie burn) to your calorie baseline. The resulting number represents your calorie needs to maintain your weight.

What are the 21 foods you should eat twice a week? ›

The 21 foods you should eat (at least) twice a week
  • Sweet potato. The orange flesh of the sweet potato is a good source of beta carotene, which is converted into vitamin A in the body. ...
  • Sardines. ...
  • Pumpkin seeds. ...
  • Strawberries. ...
  • Brown rice. ...
  • Seaweed. ...
  • Chia seeds. ...
  • Brazil nuts.
Sep 2, 2022

How long does it take to see results from a 21 day fix? ›

I've lost 8 inches and 7 pounds in the first three weeks and feel better than I have for a long time. The videos are challenging but modifications are shown so you can get through no matter your fitness level. The combination of exercise and diet plan is really great and gets results!

How many eggs is a serving on 21 day fix? ›

Another reason I love to make this recipe is that I ALWAYS have the ingredients on hand. Of course, eggs are the primary ingredient. Two large eggs equal one serving of protein with the 21 Day Fix.

Do you have to eat all your containers on a 21 day fix? ›

If you can't finish all your containers for the day, just eat what you can. Just make sure you're eating a little from all the containers instead of filling up on what you like and avoiding what you don't like.

What foods are good for the 21 day fix? ›

Like all Beachbody plans, the 21-Day Fix recommends eating plenty of whole fruits and vegetables. A serving is 1 cup. Depending on your calorie count, you will eat three to six servings of vegetables and two to four servings of fruit per day.

What does the 21 day fix diet consist of? ›

The 21-Day Fix® is a diet program designed to help people reach their weight-loss goals through healthy eating, portion control and daily exercise. The plan calls for balanced eating that includes a mix of all the different food groups: lean protein, complex carbs, plenty of vegetables and healthy fats.

Can you eat pasta on 21 day fix? ›

Pasta is one of my favorite quick and easy, comfort food meals, and I could never been on a diet that makes me give it up! Thankfully you can still eat pasta on the 21 Day Fix, as long as you measure it according to your yellow container guidelines!

Is mayo allowed on 21 day fix? ›

The updated 21 Day Fix food list includes bone broth, mayo, and butter!

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