Clean-Eating Meal Plan for Summer: 2,000 Calories

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Clean-Eating Meal Plan for Summer: 2,000 Calories, grilled chicken with corn salad on a plate

In this simple clean-eating meal plan for summer, delicious and healthy whole foods come together quickly and easily. You'll have an easier time sticking to the plan (which is especially important if you're trying to lose weight) and will have more time in general to enjoy the busy summer months. Thanks to the fresh fruits and veggies of summer, it's easy to eat healthy—it doesn't take much tinkering to make an ear of sweet corn, a plump tomato or a juicy strawberry taste delicious.

Don't Miss: Healthy Clean-Eating Recipes

While some clean-eating diet plans, like Whole30 and paleo, call to exclude entire food groups altogether, like grains, legumes and dairy items, research tells us we can actually do more harm than good when removing those foods from our diet (unless it's because of an allergy or intolerance). Clean eating can mean different things to different people, but here at EatingWell we approach things sensibly and focus on including nutrient-dense whole foods (like fruits and veggies, lean protein, whole grains, calcium-rich dairy and healthy fats) and only excluding foods we know for sure to be detrimental to our health in large amounts (like added sugar, alcohol, refined carbohydrates and hydrogenated fats). While all foods can be part of a healthy diet, we understand that sometimes you just need to hit reset and focus on eating more of the healthy foods you may have been skimping on. This 2,000-calorie clean-eating meal plan for summer will help you do just that.

Looking for a different calorie level? See this same meal plan at 1,200 and 1,500 calories.

 

How to Meal Prep Your Week of Meals:

1. Make the Fruit Energy Balls to have for snacks this week. Cover and refrigerate for up to 3 days or freeze for up to 3 months.

2. Cook the Easy Loaded Baked Omelet Muffins to have for breakfast on Days 2, 3 and 5. Wrap omelets individually in plastic wrap and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, thaw (if necessary) and remove plastic wrap. Wrap in a paper towel and microwave each omelet on High for 20 to 30 seconds.

3. Prep the Vegan Superfood Buddha Bowls to have for lunch on Days 2, 3, 4 and 5. Refrigerate bowls and dressing separately and wait to add avocado until ready to eat to prevent browning.

Day 1

Grilled Chicken Thighs with Summer Corn Salad

Breakfast (531 calories)

• 1 serving Strawberry-Mango-Banana Smoothie
• 1 hard-boiled egg sprinkled with a pinch each of salt & pepper.
• 20 almonds

A.M. Snack (317 calories)

• 1 medium apple
• 1 oz. Cheddar cheese
• 10 seeded crackers

Lunch (411 calories)

• 1 serving Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
• 1 slice sprouted-grain bread, toasted and drizzled with 2 tsp. olive oil and seasoned with a pinch each of salt & pepper

Clean-Eating Shopping Tip: Use sprouted-grain bread as your bread for these next two weeks as it's made without added sugars, unlike many store-bought breads. Also, if you plan to top your egg toast with hot sauce, look for a brand that's made without added sugars. 

P.M. Snack (236 calories)

• 2 Fruit Energy Balls
• 1 cup cherries

Dinner (400 calories)

• 1 serving Grilled Chicken Thighs with Summer Corn Salad

Evening Snack (109 calories)

• 1 cup Pineapple Nice Cream

Daily Totals: 2,004 calories, 75 g protein, 221 g carbohydrates, 41 g fiber, 101 g fat, 1,476 mg sodium

 

Day 2

Grilled Cauliflower Steaks with Almond Pesto & Butter Beans

Breakfast (427 calories)

• 1 serving Easy Loaded Baked Omelet Muffins
• 1/2 avocado, diced
• 1 cup cubed cantaloupe

To reheat, wrap omelets in a paper towel and microwave on High for 20 to 30 seconds. Top with avocado and hot sauce, if desired. Serve with cantaloupe.

A.M. Snack (199 calories)

• 1 slice sprouted-grain bread, toasted
• 1/4 cup hummus
• 1 cup sliced cucumber

Top toast with some of the hummus and cucumbers. Eat any remaining hummus with the leftover cucumber slices.  

Lunch (442 calories)

• 1 serving Vegan Superfood Buddha Bowls
• 1 medium orange

P.M. Snack (353 calories)

• 1 cup strawberries
• 25 almonds
• 1 oz. Cheddar cheese

Dinner (585 calories)

• 1 serving Grilled Cauliflower Steaks with Almond Pesto & Butter Beans
• 1 serving Strawberry-Spinach Salad with Feta & Walnuts

Daily Totals: 2,007 calories, 79 g protein, 175 g carbohydrates, 53 g fiber, 121 g fat, 2,170 mg sodium

 

Day 3

Garlic Shrimp & Asparagus Kebabs

Breakfast (477 calories)

• 1 serving Easy Loaded Baked Omelet Muffins
• 1/2 avocado, diced
• 1 medium banana

A.M. Snack (194 calories)

• 1 cup cubed cantaloupe
• 2 Fruit Energy Balls

Lunch (442 calories)

• 1 serving Vegan Superfood Buddha Bowls
• 1 medium orange

P.M. Snack (290 calories)

• 25 almonds
• 1 cup cherries

Dinner (489 calories)

• 1 serving Garlic Shrimp & Asparagus Kebabs
• 1 serving Grilled Corn with Chipotle-Lime Butter
• 1 1/4 cup Easy Whole-Wheat Couscous

Evening Snack (92 calories)

• 1 medium peach, diced
• 1/4 cup nonfat plain Greek yogurt
Top pear with Greek yogurt and a pinch of cinnamon.

Daily Totals: 1,984 calories, 77 g protein, 264 g carbohydrates, 55 g fiber, 85 g fat, 1,161 mg sodium

 

Day 4

Vegan Superfood Buddha Bowls

Breakfast (385 calories)

• 1 serving Muesli with Raspberries
• 1 cup cherries

Clean-Eating Tip: When buying muesli, look for a brand that doesn't have added sugars, which take away from the healthy goodness of this whole-grain breakfast.

A.M. Snack (349 calories)

• 1 slice sprouted-grain bread topped with 1 oz. Cheddar cheese and toasted
• 20 almonds

Lunch (427 calories)

• 1 serving Vegan Superfood Buddha Bowls
• 1 cup strawberries

P.M. Snack (281 calories)

• 15 seeded crackers
• 1/4 cup hummus
• 1 cup sliced cucumber

Dinner (542 calories)

• 1 serving Cajun Salmon with Greek Yogurt Remoulade
• 1 serving Classic Potato Salad
• 1 cup Steamed Fresh Green Beans tossed with 1 Tbsp. olive oil 

Daily Totals: 1,982 calories, 98 g protein, 222 g carbohydrates, 52 g fiber, 89 g fat, 1,597 mg sodium

 

Day 5

Chipotle Beef Tacos with Tomato-Avocado Pico de Gallo

Breakfast (418 calories)

• 1 serving Easy Loaded Baked Omelet Muffins
• 1/2 avocado, diced
• 1 cup strawberries

A.M. Snack (203 calories)

• 2 Fruit Energy Balls
• 1 cup raspberries

Lunch (478 calories)

• 1 serving Vegan Superfood Buddha Bowls
• 1 cup cherries

P.M. Snack (312 calories)

• 1/4 cup hummus
• 1 cup sliced cucumber
• 25 almonds

Dinner (484 calories)

• 1 serving Chipotle Beef Tacos with Tomato-Avocado Pico de Gallo topped with 1/2 avocado, diced

Clean-Eating Tip: Corn tortillas are made without added sugar, making them a good choice if you're trying to eat clean. Double-check the nutrition label at the store to make sure your tortillas are definitely free of added sugars.

Evening Snack (110 calories)

• 1 cup Pineapple Nice Cream

Daily Totals: 2,005 calories, 84 g protein, 208 g carbohydrates, 61 g fiber, 106 g fat, 1,136 mg sodium

 

Day 6

No-Cook Black Bean Salad

Breakfast (393 calories)

• 1 serving Muesli with Raspberries
• 1 medium banana

A.M. Snack (312 calories)

• 1/4 cup hummus
• 1 cup sliced cucumber
• 25 almonds

Lunch (410 calories)

• 1 serving Tuna Salad Spread
• 2 corn tortillas
• 1/2 avocado, diced
• 1 cup mixed greens

Microwave tortillas for 15 seconds. Tuck the tuna salad, avocado and greens inside the tortillas.

P.M. Snack (236 calories)

• 2 Fruit Energy Balls
• 1 cup cherries

Dinner (516 calories)

• 1 serving No-Cook Black Bean Salad
• 1 slice sprouted-grain bread topped with 1 oz. Cheddar cheese and toasted

Evening Snack (109 calories)

• 1 cup Pineapple Nice Cream

Clean-Eating Tip: Made completely from fruit, the Pineapple Nice Cream is a refreshing naturally sweet treat to enjoy on a hot summer night.

Daily Totals: 1,977 calories, 70 g protein, 267 g carbohydrates, 66 g fiber, 88 g fat, 1,206 mg sodium

 

Day 7

Tomato Salad with Lemon-Basil Vinaigrette

Breakfast (531 calories)

• 1 serving Strawberry-Mango-Banana Smoothie
• 1 hard-boiled egg sprinkled with a pinch each of salt & pepper.
• 20 almonds

A.M. Snack (203 calories)

• 2 serving Fruit Energy Balls
• 1 cup raspberries

Lunch (490 calories)

• 1 serving Toaster-Oven Quesadillas
• 1/2 avocado, sliced

P.M. Snack (281 calories)

• 1/4 cup hummus
• 1 cup sliced cucumber
• 15 seeded crackers

Dinner (365 calories)

• 1 serving Grilled Lemon-Herb Chicken
• 1 cup Tomato Salad with Lemon-Basil Vinaigrette
• 1 ear corn on the cob

Evening Snack (125 calories)

• 1 medium peach, diced
• 1/2 cup nonfat plain Greek yogurt
Top pear with Greek yogurt and a pinch of cinnamon.

Daily Totals: 1,996 calories, 90 g protein, 208 g carbohydrates, 52 g fiber, 102 g fat, 1,799 mg sodium

 

WATCH: How to Make Easy Loaded Baked Omelet Muffins

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