Are you looking for a free clean eating 7 day meal plan? Below you’ll find a full menu (breakfast, lunch, snack, and dinner) with recipes so you can make clean eating easy!
Why you Should Eat Clean
I love to create homemade meals using real food ingredients that the earth holds for us. For one, I truly appreciate the vibrant, bold, and wonderful flavors of nature. As an added bonus, those same foods happen to be incredibly nutritious and healing for the body!
Most people agree that Americans are heavily reliant on processed foods, made from synthetic ingredients, packed with fat, sodium, calories, chemicals, preservatives, food dyes, and other things that our body doesn’t know what to do with. Our bodies are designed to handle real food, not processed food.
Starting a Clean Eating Lifestyle
I know starting on a real food journey can be a bit overwhelming, especially if you’ve been raised on or are used to eating processed foods. It is a pretty big transition to go from that to real food. To help you transition, I created a weekly clean eating meal plan to assist you!
If you’re new to clean eating and want to learn more about what it is, check out my article on What Does Clean Eating Mean.
I am excited to share my Clean Eating menu plans with you, and help transform the way you view food!
Clean Eating 7 Day Meal Plan
Here is my first clean eating menu plan, week 1. I hope you love it! You’ll find weeks 2 – 4 at the bottom of the post!
This clean eating 7 day meal plan includes 5 breakfasts, 10 snacks, 5 lunches and 6 dinners, so you can mix and match to create the perfect meal plan for you.
I think most of the recipes for breakfast, lunch, and snack are self-explanatory, but I have included recipes for all of the dinner options throughout the week. You can print or download the PDF of the meal plan here, or simply click on any of the images.
Grab my other free clean eating meal plans here:
If you’ve enjoyed this week’s free clean eating meal plan, here are 3 more weeks for you!
- Week 2 – Free Clean Eating Meal Plan
- Week 3 – Clean Eating Meal Plan PDF
- and Week 4 – Free Clean Eating Meal Plan on a Budget
rosemary kearney says
Its the new year and I’m tried of feeling tired. I saw your information on Pinterest and was intrigued with how easy the recipes and menu plan is. However, do you have a shopping list associated with each weekly menu? That would help me tremendously because I am reading all the recipes, hoping I will not leave anything out.
Andrea Vaughan says
Sorry, no, I don’t have a shopping list.
Can you substitute?
Avocado is a no for me and not real fond of yogurt
Thank you Andrea for taking the time to make meal planning easy. I am starting week 1 tomorrow. This will compliment what adjustments I have already made to clean eating. You are definitely an Angel. Many blessings will come your way for your goodness is my prayer.
is there anyway i can substitute for seafood dishes because none of these have a seafood option and if so where can i find the recipes ,thank you.
I’m trying to find week 1 but every page I go to seems to start with week 2. What am I missing?
Week 1: https://homemadeforelle.com/wp-content/uploads/2014/05/Free-Clean-Eating-Meal-Plan.pdf
Week 2: https://homemadeforelle.com/wp-content/uploads/2015/11/Clean-eating-menu-plan-combined1.pdf
Week 3: https://homemadeforelle.com/wp-content/uploads/2016/05/Clean-Eating-Menu-Plan-Week-3-Combined-1.pdf
Week 4: https://homemadeforelle.com/wp-content/uploads/2016/12/Clean-Eating-Meal-Plan-Week-4-Combined.pdf
Bonus Vegetarian Meal Plan (if you’re interested): https://homemadeforelle.com/wp-content/uploads/2016/12/Free-Vegetarian-Weekly-Meal-Plan.pdf
Hope that helps!
Is there a grocery list for week 1?
I haven’t put together a grocery list for this meal plan, but I will be publishing a free month’s worth of clean eating meals, with grocery lists, in the middle of June. I’ll let you know when it’s available so you can grab it.
I am looking forward to trying this meal plan. What is the recipe for the clean eating dressing?
Hi Rebecca – here are 15 different recipes to try 🙂
thank you for offering these. I am excited to try this. You’ve created a great system with the ideas and recipes included. Thank you.
Is it possible to freeze the leftovers ? I really love your different recipies and i would like to do your plans but it would only be for me, so i would like to know if i could freeze whatever is left. Thank you
Yes – definitely! You can also cook in larger batches and freeze them for lunches 🙂
These plans seem so good and so easy to follow. I’ve been looking for something like this for years. THANK YOU so much for sharing.
Amy – I’m so glad you are enjoying them! 🙂
Hiiii,I love your meal plan! Do You know like how many calories are?
Camila – thanks for your comment! I am currently in the process of revising these, and will include nutritional information for all the recipes on the update. That will be out in a couple weeks. Until then, you can visit https://www.verywell.com/recipe-nutrition-analyzer-4129594, drop in the ingredients, and it will tell you all of the nutritional information. Hope that helps!
I would love to try your recipes, but the writing is s small, How can I print out the recipes.
I do like your pick and choose system, best I have seen yet.
Carol Nolans says
I too would like to see them larger…..and perhaps with the serving size. The meatballs take 1 pound of ground beef so it’ not single serving, but is it 2 or 4 or how many servings. thank you.
The dinner servings are for 3 – 4 people (or 2 – 3 hungry people). Hope that helps!
Evelyn – thank you for the feedback! I am sorry the font is showing up so small. I am currently revising these and will have bigger font in the new clean eating meal plan ebook. I’ll let you know as soon as that’s available (hopefully in the next couple weeks!).
Thank you for your time and energy to help out people like me it makes getting dinner on the table easier when you have such a busy life style thanks again. Also does eating clean help you lose weight?
Hi Candy – you’re very welcome 🙂
I have found that a lot of people lose weight when they cut out processed foods and implement more clean eating meals. However, weight loss all depends on how many calories and processed ingredients a person is consuming when they start eating cleaner.
Just starting week one today I love the variety of each meal you’ve given! I have copied through until week 3 and have to ask will you be posting more?? I went on to the emeals but find I like your set up better:)
Hi Kindra – thanks for your comment!
I am working on a free ebook that includes a whole month’s worth of clean eating meals. Once that rolls out (in a couple weeks!) I will start on the second month. If people are enjoying them, I will keep making more 🙂
Just joined Pinterest and the pineapple meatballs were the first recipe I tried. They were really good. Can’t wait to try the other recipes you have. Thank you
Thanks for the feedback, Pam! So glad you enjoyed them!
Thank you do much for your post. You have me save so much time.
When you say string cheese is that just one stick?
Look forward to seeing more weeks with meal options!!
This is a really great meal plan for me and my family as everything we’ve tried here we’ve really enjoyed. This says a lot because I am s picky eater and I really want to try harder at eating healthier. Looking forward to seeing more of your plans!
I am so glad you enjoyed it Laura!
I’m getting my shopping list ready – any chance you put one together based on these recipes and menus?
I am sorry, I don’t! I will see if I can put one together on my next menu
Thanks for sharing this, I’ve been looking for a cleaning eating meal plan, but most ppl/companies want hundreds of dollars that I just don’t have!! I love the options you give for each meal!!! I look forward to starting this ASAP, I’ll let ya know how it goes!!! Once again, thank you so much for sharing!!
I hope you enjoy the recipes, Stephani!
What are the serving sizes for one person on each of your menus ?
Hi Joy – the breakfast, lunches and snacks are setup in one-person servings. The recipes for dinners should feed 3 – 4 people.
Thank you for posting this! These recipes sound yummy and like things my picky family will eat!
Is this plan good for weight loss?
I think most people generally lose weight when they switch to a cleaner-eating lifestyle, but it is not necessarily designed for weight loss. When you eat healthy foods in reasonable quantities, your body should naturally gravitate towards an optimal weight.
Thank you for the meal variety plans!! This is more realistic for healthy eating!
How many meatballs go in that dinner serving?
It’s been a while since I’ve made it, but I believe you will get between 12 – 15, depending on how large you make them. Enjoy!
I love how you organized all of the meals into picking options and leaving wiggle room but still having a plan in mind. Perfect! I will let you know how it works out!
Love this plan. It looks like food that my teens will eat. Thank you for setting this up. I will look forward to the next one.
great !!! What r the serving sizes for dinner?
This is awesome!! Thank you so much for sharing!!! Nutrition is my biggest obstacle
I would love to see more of these!! Thanks!
Thanks Andrea, I really like the eating plan. I’m usually wondering what to eat, this really helps. can’t wait for more posts like this. Again, thank you
Margaret Anne @ Natural Chow says
Wow this is pretty neat Andrea! I like how you can pick and choose whichever meal you want for each day. I’m going to have to try some of those dinner recipesâ€”they look absolutely delish!