Clean Eating Meal Plan: Free 7-day sample menu

A free 7-day whole-food menu with nothing processed

Clean eating is about choosing whole, minimally processed foods. Our meal plans make it simple with delicious recipes using fresh, natural ingredients you can feel good about.

See Sample Meals

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Meals
7 days
Grocery list
Included
Recipes this week
24
Printable
No email

What is Clean Eating?

Clean eating focuses on whole, minimally processed foods in their most natural state. It's not about restriction—it's about choosing quality. Fresh vegetables, lean proteins, whole grains, and healthy fats form the foundation. If it comes from a factory with a long ingredient list, it's out. If it comes from the earth, it's in.

Free 7-Day Clean Eating Meal Plan

Clean eating means cooking from whole ingredients you’d recognise: fresh meat and seafood, eggs, vegetables, fruit, nuts and olive oil. This week leaves out deli meats, sausages, protein powders, packaged snacks and mixes. Breakfasts include a kale scramble, a salmon omelette, a veggie egg skillet and a poached egg bowl, and every recipe keeps to a short ingredient list so it stays realistic on a weeknight. Macros are shown for every recipe whose nutrition we’ve verified, and a day total appears only when every item that day is verified.

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Day 1

Day 2

Day total: 1,225 kcal · 87 g protein · 19 g carbs · 87 g fat

Day 3

Day 4

Day 5

Day 6

Day total: 1,885 kcal · 137 g protein · 21 g carbs · 140 g fat

Day 7

Nutrition is per serving and shown only for recipes whose numbers we've verified (carbs are total carbohydrates as listed on the recipe). Day totals appear only when every item that day is verified; we never add up partial data. Brands and portion sizes vary.

Daily Macros for the Week

Daily calories, protein, carbs and fat for the 7-day Clean Eating sample plan
DayCaloriesProteinCarbsFat
Day 1Nutrition coming soon
Day 21,22587 g19 g87 g
Day 3Nutrition coming soon
Day 4Nutrition coming soon
Day 5Nutrition coming soon
Day 61,885137 g21 g140 g
Day 7Nutrition coming soon

Typical Clean Eating split

30%
Fat
30%
Protein
40%
Carbs

Share of calories from each macro.

Find your calorie and macro targets with the free TDEE calculator →

Clean Eating Grocery List for the Week

Everything you need to cook the 7-day plan above for one person. No email or sign-up needed. Print it or screenshot it.

Produce

  • Apple: 1
  • Arugula: 3 cup
  • Asparagus: 4 spear
  • Avocado: 3 whole + ¼ cup
  • Baby kale: ½ cup
  • Basil: 4 leaf
  • Bell pepper: 2
  • Blueberry: 1 cup
  • Broccoli: 5 head
  • Broccolini floret: 6 whole + ½ cup
  • Carrot: 1
  • Celery: 2 spear + 1 stalk
  • Cherry tomato: ¼ cup
  • Cucumber: ½ whole + ¼ cup
  • Fresh mint: 5 leaf
  • Garlic: 2 clove
  • Green bean: 2 cup
  • Jalapeno: ¼ whole + 1 tbsp
  • Lemon: 1¾
  • Mixed baby green: 1 cup
  • Onion: 1 whole + 1½ cup + 1 tbsp
  • Pomegranate seed: ¼ cup
  • Romaine lettuce: 2 cup
  • Shallot: ½
  • Tomato: ½ cup
  • Zucchini: ½

Meat & Seafood

  • Beef top sirloin: 6 oz
  • Boneless pork chop: 6 oz
  • Chicken breast tender: 4
  • Filet mignon steak: 12 oz
  • Salmon fillet: 1⅛ lb
  • Shrimp: 35
  • Stir fry beef: 1⅓ lb
  • Strip steak: 12 oz
  • Tuna: 1 can

Dairy & Eggs

  • Egg: 18

Nuts & Seeds

  • Almond butter: 4 tbsp

Oils & Condiments

  • Avocado mayo: 1 tsp
  • Avocado oil: 13 tbsp
  • Coconut oil: 3 tsp
  • Olive oil: 2⅔ tbsp
  • Tabasco: 1⅛ tbsp

Pantry

  • Chicken stock: 1½ cup
  • Coconut cream: 2 tbsp
  • Olive: 1 handful
  • Roasted red pepper: ½ cup

Spices & Seasonings

  • Red pepper flake: ¼ tsp

Members get this list generated automatically every week, scaled to their household, and can send it to Instacart or Kroger.

Is a Clean Eating Meal Plan Right for You?

A good fit if

  • You want to cut back on processed and packaged food
  • You like simple meals with short ingredient lists
  • You want a plan that works for the whole family
  • You want a gentle reset without strict macro targets

Probably not for you if

  • You’re vegetarian or vegan (this week includes meat and seafood)
  • You need a specific medical diet; ask your dietitian how to adapt it
  • You want lots of grains and bread (this sample week happens to be lower in carbs)

Tips for your first clean eating week

  1. Shop the perimeter of the store; almost everything on this list is fresh.
  2. Cook a double batch of salmon or steak on day one; it covers a lunch later in the week.
  3. Keep lemons and good olive oil on hand; they’re the dressing for half of these meals.
  4. Add brown rice, quinoa or fruit to any meal if you want more carbs.

Benefits of Clean Eating

More Energy

Real foods provide real energy without the crashes from processed alternatives.

Better Digestion

Whole foods with natural fiber support a healthy gut and regular digestion.

Clearer Skin

Many people notice improved skin when eliminating processed foods and additives.

Natural Weight Management

Whole foods are naturally satisfying and help regulate appetite.

Improved Mood

Nutrient-dense foods support brain health and stable mood.

Long-term Health

A foundation of whole foods supports overall wellness for years to come.

What to Eat on Clean Eating

Foods to Enjoy

  • Fresh vegetables (all types)
  • Fresh fruits
  • Lean proteins (chicken, fish, turkey, eggs)
  • Whole grains (quinoa, brown rice, oats)
  • Legumes and beans
  • Nuts and seeds
  • Healthy oils (olive, coconut)
  • Herbs and spices
  • Water and herbal teas

Foods to Avoid

  • Processed and packaged foods
  • Refined sugars and artificial sweeteners
  • White flour and refined grains
  • Artificial colors and preservatives
  • Trans fats and hydrogenated oils
  • Sugary drinks and sodas
  • Fast food
  • Processed meats (hot dogs, deli meats)
  • Foods with long ingredient lists

36 Clean Eating Recipes to Try

Every recipe from the sample week, plus more clean eating recipes from our library to swap in.

Browse the full recipe library

Breakfast

Lunch

Dinner

Snacks

Clean Eating guides

Related diets

Clean Eating FAQs

Is this Clean Eating meal plan really free?
Yes. The 7-day sample menu, verified macros and grocery list on this page are free to read and print. You don't need an email address or an account. A Ultimate Meal Plans membership adds a new clean eating plan every week, full recipe instructions and an automatic shopping list, with a 14-day free trial on the quarterly plan.
How many calories are in this Clean Eating meal plan?
On the 2 days where every recipe has verified nutrition, the menu comes to 1,225 to 1,885 calories a day. We're still verifying nutrition for the other recipes, so we don't publish totals for the remaining days. The menu is written as one serving of each recipe for one adult, so scale portions to your needs; our free TDEE calculator can estimate yours.
Is clean eating the same as organic?
Not necessarily. Clean eating focuses on whole, unprocessed foods. While organic can be part of clean eating, you can eat clean on any budget by choosing whole foods over processed ones.
Can I eat grains on clean eating?
Yes! Whole grains like quinoa, brown rice, oats, and whole wheat are clean eating staples. The key is choosing unprocessed, whole grain options over refined versions.
How do I read labels for clean eating?
Look for short ingredient lists with recognizable foods. If you can't pronounce it or don't know what it is, skip it. Better yet, choose foods that don't need labels—fresh produce, meats, and bulk grains.
Is clean eating expensive?
It doesn't have to be. Focus on seasonal produce, buy in bulk, and cook at home. Our meal plans are designed to minimize waste and maximize your grocery budget.
What is a clean eating meal plan?
A clean eating meal plan is built from whole, minimally processed foods like meat, fish, eggs, vegetables, fruit and nuts, cooked simply at home. It avoids packaged snacks, refined sugar and heavily processed ingredients.
Is clean eating good for weight loss?
Many people lose weight when they swap processed foods for whole foods because meals become more filling. Clean eating isn’t a calorie plan, though, so portions still matter if weight loss is your goal.
Can I meal prep a clean eating plan?
Yes. Proteins like salmon, seared steak, pork chops and cooked shrimp keep for three to four days in the fridge, and most of the salads in this plan can be assembled in minutes from prepped ingredients.

Ready to Start Your Clean Eating Journey?

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This sample meal plan is general information, not medical advice. Talk to your doctor or a registered dietitian before changing your diet, especially if you are pregnant, have diabetes, kidney disease or an autoimmune condition, or take medication.