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If I haven’t already convinced you that clean eating is the way forward, maybe these quick and easy clean eating meal plans will.
Please note: what I’m sharing with you is my personal clean eating meal plan, and it’s what works for me (also as a clean eating diet!). I’ve included a few more ideas and combinations for you to try alongside. But, the important thing is, to succeed with clean eating meal plans, you need to really enjoy what you’re eating – so if my plan works for you that’s great; if it doesn’t, try another suggestion, or visit my Easy Clean Eating Recipes Board on Pinterest (updated regularly), for more ideas!
Clean Eating Basics: A Quick Recap:
Remember how in my last post I told you about the basics of clean eating? Well here they are again. Your plate should look like this:
Yep, there should be at least 50% veggies on your plate, and take note of the water up there, too!
The Clean Eating Grocery List
These are the clean eating basics which I make sure are in my pantry/fridge at any given time. They’re ‘the basics’ as (for a chick like me who can’t really cook) they are the easiest and quickest methods of food preparation:
- Cans of tuna in water (water, not oil. I will repeat – NOT oil!)
- Organic oats (note: NOT instant oats – these are not as healthy)
- ‘Hulled’ barley (note: not pearl barley)
- Brown rice
- Bulgur wheat
- Wholewheat rice cakes
- At least 80% dark chocolate
- 3% Probiotic yoghurt
- Up to 5% cottage cheese
- Vegetables – cucumber, tomatoes, kohlrabi, lettuce, celery etc.
- Frozen fish (I like salmon and tilapia, both of which are very versatile)
- Wholegrain bread (keep it in the freezer to last longer, and defrost only what you need to, when you need to)
- Cuts of fresh meat with little fat in it (more on that here)
The Clean Eating Meal Plan
While my very, very basic clean eating grocery list above is just that – basic – it goes quite far.
I would suggest finding out what works for you and then modifying it and experimenting more once you get into the swing of it.
Here’s my own clean eating meal plan, step by step, meal by meal:
Extra note: it is entirely possible to use this as a clean eating diet. I’ve found that since I started my clean eating challenge (and boy was it a challenge at first!) I have dropped pounds – and these have stayed off.
(For a trackable way to lose pounds and calorie count everything you eat, shop Healbe now!)
Clean Eating Breakfast
I swear by my 30g of oatmeal (which I prepare myself, with a little water and/or milk to thicken it), served with half a banana sliced and mixed in. It makes me feel energized, full and fights any cravings for sweet things.
- Other options are to add a seasonal fruit to your oatmeal – I usually sub in strawberries, or do a strawberry-banana mix.
- Note – there is no sugar used in this, other than the natural sugars in the fruits.
1 x probiotic yogurt, served with half a sliced banana. As above, there is no sugar used in this.
Alongside this, I drink two glasses of water and a cup of green tea.
Clean Eating Snacks
I keep a steady supply of sliced cucumbers, cherry tomatoes and peppers (I prefer red peppers, but I don’t think it make a difference) by my desk to snack on.
Otherwise, if the mood takes me, I snack on two wholewheat rice cakes, spread with either:
- a tablespoon of cottage cheese (up to 5%),
- tuna with a tiny bit of mayonnaise (in fact, you can even train yourself to eat tuna without mayonnaise – but I’m telling you, it takes time to get used to).
If I have a sweet craving which the other two snacks just won’t satisfy (and let’s be honest, who doesn’t have sweet cravings once in a while?) I have 2 squares of dark chocolate, which always hits the spot.
But actually, since starting my eating clean meal plan, my cravings for sweet stuff have become much, much fewer – as my body simply doesn’t need it or want it anymore).
I will have another cup of herbal tea, and also keep a 1.5 or 2 liter bottle of water by my desk. This water bottle is often refilled twice throughout the day.
A great tip is to buy your own water bottle, which allows you to keep track of what you’re drinking. Check out a selection of these here.
Clean Eating Lunch Ideas (and for Dinner too!)
I’ve lumped these two together as it’s entirely possible to switch these up.
Like I said, I’m not the biggest cook, and I don’t think I will ever be. But, if you are, check out my Easy Clean Eating Recipes Pinterest board for inspiration.
Also, it’s best to balance your meals, and if you prefer to eat bigger meals with smaller snacks in between, make your lunch meal slightly bigger than your dinner.
Personally, I prefer to eat 3 smallish meals, with lots of vegetables and snacks in between, as it helps me digest much quicker, and I feel less bloated and sluggish after eating.
Having said that, these clean eating meal ideas can also be adapted to make them bigger – just rejig the quantities (but also remember to divide your plate into 3s).
Here are some of the clean eating foods I combine for lunch and dinner:
Salmon cooked in lemon juice and olive oil
Tilapia with lemon juice and pepper (there are about a thousand ways to cook tilapia – it really is a cheap, versatile fish)
Two eggs omelette
A lean cut of meat, oven-cooked in ghee/olive oil
Slices of kohlrabi, sprinkled with herbs and olive oil
Cherry tomatoes and cucumbers, chopped and mixed into a salad
DIY salad – mixing the ingredients which I need to finish/that I have left lying around
You see? Easy!
Important note – a few hours before bed, after eating dinner, I have another cup of green tea. I find it helps me digest quicker, and doesn’t keep me up all night running to the bathroom!
(For other great ways of judging your energy intake and your energy balance, shop Healbe now!)
Clean Eating on a Budget
Take a look at my clean eating food list above. None of those foods are too pricey, are they?
When I began my clean eating journey, I had barely any cash to spare. Therefore, I gave myself not only a challenge with the clean eating, but also tried to keep the costs of it as low as possible.
I like to think that my clean eating plan was great for my mind, body and my wallet.
Either way, clean eating on a budget is incredibly easy to do, as is clean eating itself. All you need is a little preparation, the right ingredients and – most of all – motivation!
If that’s not enough to get you started, check out these books from Amazon, all of which I swear by (and have even learned to cook a little bit from):
Good luck with your Clean Eating journey – let me know how it’s going for you in the comments!
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