14-Day Clean-Eating Meal Plan: 1,200 Calories

Submitted by admin on Wed, 09/19/2018 - 14:31

14-Day Clean-Eating Meal Plan: 1,200 Calories


Eating clean is a great way to up your intake of good-for-you foods (like whole grains, lean protein, healthy fats and plenty of fruits and veggies) while limiting or excluding the stuff that's not-so-great (think refined carbs, alcohol, added sugars and hydrogenated fats). Over the course of this 14-day plan, you'll get your fill of healthy whole foods—some that you'll prep from scratch and others that you can buy from the store (see our Clean-Eating Shopping Tips for finding the "cleanest" versions of packaged foods). And at 1,200 calories, this meal plan will set you up to lose upwards of 4 pounds over the 2 weeks. The clean-eating meals and snacks in this plan will have you feeling energized, satisfied and good about what's on your plate.

 

Day 1

Breakfast (287 calories)
• 1 3/4 cups Muesli with Raspberries

Clean-Eating Shopping 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 (35 calories)
• 1 clementine

Lunch (360 calories)
• 4 cups White Bean & Veggie Salad

P.M. Snack (42 calories)
• 5 dried apricots

Dinner (489 calories)
• 1 cup Tangerine & Roasted Beet Salad with Feta & Pistachios
• 1 serving Balsamic-Dijon Chicken
• 1 slice sprouted-grain bread, toasted and drizzled with 1/2 tsp. olive oil.

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.

Meal-Prep Tip: Save 1 serving Balsamic-Dijon Chicken (1/2 breast) for lunch of Day 2.

Daily Totals: 1,214 calories, 60 g protein, 145 g carbohydrates, 37 g fiber, 48 g fat, 1,342 mg sodium.

 

Day 2

Breakfast (270 calories)
• 1 serving Avocado-Egg Toast

Clean-Eating Shopping Tip: If you plan to top your egg toast with hot sauce, look for a brand that's made without added sugars. 

A.M. Snack (84 calories)
• 5 dried apricots

Lunch (342 calories)
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 1/2 Balsamic-Dijon Chicken breast
Combine ingredients and top salad with 1 Tbsp. each balsamic vinegar and olive oil.

P.M. Snack (70 calories)
• 2 clementines

Dinner (439 calories)
• 1 3/4 cup Squash & Red Lentil Curry
• 1/2 cup Easy Brown Rice

Meal-Prep Tip: Save a 1/2 cup serving of rice to have for dinner on Day 3.

Daily Totals: 1,206 calories, 60 g protein, 139 g carbohydrates, 29 g fiber, 47 g fat, 1,532 mg sodium.

 

Day 3

Breakfast (287 calories)
• 1 3/4 cups Muesli with Raspberries

A.M. Snack (162 calories)
• 1/2 cup unsalted dry-roasted pistachios (measured in shell)

Lunch (326 calories)
• 1 3/4 cups Squash & Red Lentil Curry

P.M. Snack (30 calories)
• 1 plum

Dinner (419 calories)
• 1 serving Poached Cod & Green Beans with Pesto
• 1/2 cup Easy Brown Rice tossed with 1 tsp. olive oil and seasoned with a pinch each salt & pepper.

Clean-Eating Shopping Tip: Look for a pesto without added sugar or excess sodium, or make your own. Try EatingWell's Classic Basil Pesto.

Daily Totals: 1,225 calories, 61 g protein, 152 g carbohydrates, 35 g fiber, 49 g fat, 1,223 mg sodium.

 

Day 4

Breakfast (257 calories)
• 1/2 cup rolled oats, cooked in 1 cup milk
• 1 medium plum, chopped
Cook oats and top with plum and a pinch of cinnamon.

A.M. Snack (35 calories)
• 1 clementine

Lunch (325 calories)
• 1 serving Veggie & Hummus Sandwich

Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure you're choosing one without added sugars or excess sodium. You can also try making your own. EatingWell's Garlic Hummus is both easy and delicious.

P.M. Snack (121 calories)
• 5 apricot halves
• 6 walnut halves

Dinner (458 calories)
• 1 serving Sheet-Pan Chicken & Brussels Sprouts
• 1 1/2 cups mixed greens dressed with 2 tsp. each olive oil & balsamic vinegar

Daily Totals: 1,195 calories, 57 g protein, 134 g carbohydrates, 28 g fiber, 52 g fat, 1,221 mg sodium.

 

Day 5:

Breakfast (290 calories)
• 1 serving Peanut Butter-Banana Cinnamon Toast

Clean-Eating Shopping Tip: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. Read more about choosing a healthy peanut butter.

A.M. Snack (60 calories)
• 2 Tbsp. hummus
• 1/2 cup cucumber slices

Lunch (322 calories)
• 4 cups White Bean & Veggie Salad

P.M. Snack (111 calories)
• 1/4 cup unsalted dry-roasted pistachios (measured in shell)
• 1 plum

Dinner (400 calories)
• 1 serving Roast Pork, Asparagus & Cherry Tomato Bowl

Daily Totals: 1,221 calories, 58 g protein, 136 g carbohydrates, 34 g fiber, 55 g fat, 1,153 mg sodium.

 

Day 6:

Breakfast (257 calories)
• 1/2 cup rolled oats, cooked in 1 cup milk
• 1 medium plum, chopped
Cook oats and top with plum and a pinch of cinnamon.

A.M. Snack (67 calories)
• 8 dried apricots

Lunch (325 calories)
• 1 serving Veggie & Hummus Sandwich

P.M. Snack (96 calories)
• 1 plum
• 5 walnut halves

Dinner (438 calories)
• 1 serving Stuffed Peppers
• 2 cups mixed greens dressed with 2 tsp. each olive oil & vinegar

Daily Totals: 1,184 calories, 55 g protein, 146 g carbohydrates, 29 g fiber, 48 g fat, 875 mg sodium.

 

Day 7:

Breakfast (307 calories)
• 2 cups Jason Mraz's Avocado Green Smoothie

A.M. Snack (35 calories)
• 1 clementine

Lunch (352 calories)
• 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
• 1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus

Meal-Prep Tip: Save a serving of the Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette to have for lunch on Day 10.

P.M. Snack (30 calories)
• 1 plum

Dinner (490 calories)
• 2 1/2 cups Mexican Cabbage Soup
• 2 cups No-Cook Black Bean Salad

Meal-Prep Tip: Save a 1-cup serving of the No-Cook Black Bean Salad to have for lunch on Day 9. Store the dressing separately and wait to add until ready to eat. Pack up 2 servings of the Mexican Cabbage Soup to have for lunch on Days 9 & 12.

Daily Totals: 1,214 calories, 35 g protein, 163 g carbohydrates, 48 g fiber, 55 g fat, 1,365 mg sodium.

 

Day 8

Breakfast (338 calories)
• 1 serving Scrambled Eggs with Vegetables

A.M. Snack (93 calories)
• 3 Tbsp. hummus
• 1 cup sliced cucumber

Lunch (351 calories)
• 1 serving Avocado-Egg Salad Sandwich

P.M. Snack (30 calories)
• 1 plum

Dinner (301 calories)
• 1 serving Greek Kale Salad with Quinoa & Chicken

Meal-Prep Tip: Make a batch of the Meal-Prep Sheet-Pan Chicken Thighs and Basic Quinoa to us in the Greek Kale Salad with Quinoa & Chicken recipe. This way, you'll have leftover chicken and quinoa to use during the week.

Evening Snack (102 calories)
• 1 serving Broiled Mango

Daily Totals: 1,216 calories, 61 g protein, 109 g carbohydrates, 21 g fiber, 63 g fat, 1,992 mg sodium.

 

Day 9

Breakfast (307 calories)
• 2 cups Jason Mraz's Avocado Green Smoothie

A.M. Snack (77 calories)
• 1 medium carrots, cut into stick
• 2 Tbsp. hummus

Lunch (328 calories)
• 2 1/2 cups Mexican Cabbage Soup
• 1 cup No-Cook Black Bean Salad

P.M. Snack (35 calories)
• 1 clementine

Dinner (372 calories)
• 4 Peanut-Tofu Cabbage Wraps

Evening Snack (92 calories)
• 3/4 cup Kiwi & Mango with Fresh Lime Zest

Daily Totals: 1,211 calories, 47 g protein, 145 g carbohydrates, 42 g fiber, 57 g fat, 2,061 mg sodium.

 

Day 10

Breakfast (290 calories)
• 1 serving Peanut Butter-Banana Cinnamon Toast

A.M. Snack (67 calories)
• 1 cup cucumber slices
• 2 Tbsp. hummus

Lunch (370 calories)
• 1 serving Chicken & Apple Kale Wraps

P.M. Snack (82 calories)
• 1 plum
• 1 Tbsp. unsalted dry-roasted almonds

Dinner (413 calories)
Seared Pork Chop and Roasted Cabbage with Mustard-Chive Vinaigrette
• 4 oz. pork chop cooked in 1/2 Tbsp. olive oil and seasoned with a pinch each of salt, pepper & garlic powder.
• 1 serving Roasted Cabbage with Mustard-Chive Vinaigrette

Daily Totals: 1,223 calories, 76 g protein, 103 g carbohydrates, 20 g fiber, 61 g fat, 1,028 mg sodium.

 

Day 11

Breakfast (270 calories)
• 1 serving Avocado-Egg Toast

A.M. Snack (51 calories)
• 6 dried apricots

Lunch (301 calories)
• 1 serving Greek Kale Salad with Quinoa & Chicken

P.M. Snack (95 calories)
• 1 medium apple

Dinner (478 calories)
• 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce
• 1 cup Basic Quinoa

Daily Totals: 1,196 calories, 67 g protein, 126 g carbohydrates, 22 g fiber, 50 g fat, 1,234 mg sodium.

 

Day 12

Breakfast (290 calories)
• 1 serving Peanut Butter-Banana Cinnamon Toast

A.M. Snack (77 calories)
• 1 Tbsp. unsalted dry-roasted almonds
• 3 dried apricots

Lunch (349 calories)
• 2 1/2 cups Mexican Cabbage Soup
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
Combine salad ingredients and toss with 1 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (78 calories)
• 1 hard-boiled egg, seasoned with a pinch each of salt and pepper

Dinner (408 calories)
• 1 serving Spaghetti Squash & Meatballs

Daily Totals: 1,201 calories, 57 g protein, 124 g carbohydrates, 29 g fiber, 55 g fat, 1,391 mg sodium.

 

Day 13:

Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/4 cup muesli
• 1/4 cup blueberries

A.M. Snack (70 calories)
• 2 clementines

Lunch (325 calories)
• 1 serving Veggie & Hummus Sandwich

P.M. Snack (95 calories)
• 1 medium apple

Dinner (446 calories)
• 1 serving Zucchini Noodles with Avocado Pesto & Shrimp

Daily Totals: 1,200 calories, 68 g protein, 133 g carbohydrates, 31 g fiber, 52 g fat, 1,102 mg sodium.

 

Day 14

Breakfast (270 calories)
• 1 serving Avocado-Egg Toast

A.M. Snack (86 calories)
• 4 walnut halves
• 4 dried apricots

Lunch (352 calories)
• 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
• 1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus

P.M. Snack (30 calories)
• 1 plum

Dinner (479 calories)
• 1 serving Fish with Coconut-Shallot Sauce
• 1/2 cup Basic Quinoa
• 2 cups mixed greens drizzled with 1/2 Tbsp. each olive oil and vinegar

Daily Totals: 1,218 calories, 60 g protein, 103 g carbohydrates, 25 g fiber, 66 g fat, 1,006 mg sodium.

 

Watch: What does a Clean-Eating Day Look Like?

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This easy clean-eating meal plan for weight loss features healthy whole foods and limits processed items to help you clean-up your diet.
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