Are you searching for a free clean eating meal plan on a budget? Here is a week’s worth of breakfast, lunch, snacks, and dinners designed to keep you on budget!
Table of Contents
Why Clean Eating?
Have you been wanting to eat clean, but aren’t sure where to start? This is everything you’ll need to plan a week’s worth of clean eating!
It is my last day of winter break before I return to work, so I wanted to share another week’s worth of free clean eating meal plans for you! I have received so much positive feedback on the last 3 clean eating meal plans, and I am thrilled you guys are loving these plans.
It is a new year, and I know many people are looking to lose weight, eat healthier, and feel better.
Is Clean Eating a Diet?
I’m right there with you! I am personally, not a fan of “diets”, however. I tend to think there are easier ways of losing weight than the morning shake substitution plans, or expensive subscriptions to weight watchers. And hey, if those work for you, that’s great!
My approach is to eat well balanced meals that reduce processed foods in my diet. I combine that with daily exercise and find that is an easy and sustainable way to find a healthy weight for myself.
Today, I am providing another clean eating meal plan, completely free, for you to download and print. Scroll to the bottom of this post to find clean eating meal plans for week 1 – 3.
What is Clean Eating
I have a pretty liberal definition of clean eating. My interpretation is to try to eat food as close to its natural state as possible. This means reducing processed foods, eating lots of fresh vegetables and fruit, lean meats, and whole grains. I do have a few items in these meal plans that some will not consider “clean eating”, such as whole wheat bread.
So many of us are time-crunched, so I do make some allowances for a few store bought items. I make sure to read the ingredient list, and won’t buy bread that has sugar, high fructose corn syrup, or artificial flavors. If you want to bake your own bread for this meal plan, that is great! If you want to sub in different ingredients, go for it! This is a general guideline to get you started on eating a cleaner, less processed diet.
If you want to learn more about how I approach clean eating, check out this article: what does clean eating mean.
Clean Eating Meal Plan on a Budget
This week I’ve put together some delicious dinners and included serving sizes at the bottom of each recipe. Click on the image below to download your free clean eating meal plan PDF.
Grab my other free clean eating meal plans here:
- Week 1 – Clean Eating 7 Day Meal Plan
- Week 2 – Free Clean Eating Meal Plan
- and Week 3 – Clean Eating Meal Plan PDF
How many calories are in there for each day?
Week 1 – 3 meal plans. Do do not have servigs per recipe. Week 4 meal plan say serving size 3 – 4 people.
Are week 1 – 3 menus same serving size? 3-4 people?
This was so helpful. I needed this. Been searching for something to help me learn to eat better and lose weight. This is the most practical meal plan I have seen out there that is clean & simple. Love It! Thank you so much for all your help!
How much do you feel you typically spend when cooking for a week/ month for a family of 4?
I think for us that’s the hardest part. Finding clean foods and spending less than $500 a month in California.
It definitely can be harder to budget on a clean eating diet than a standard American diet! I budget $600 a month for our meals. I have some friends who use MisfitMarkets and get discounted prices on produce. Farmer’s markets can also be a great way to pick up produce at a reduced rate.
Hi ! Do you know approximately how many calories this meal plan represents for a day? Thanks by the way what you do it’s really great !
Hi there! I do not have calories on these meal plans, but I do have a 28 day meal plan with many of these recipes, which include calories and macros here: https://homemadeforelle.com/product/28-day-clean-eating-ebook/
Thank you so much for sharing these menu ideas! I made slow cooker chicken cacciatore tonight for my family and they absolutely loved it!
This is exactly what I’ve been looking for!!! I wanted to start eating clean not as a diet but to feel better. Cant wait to try these.
This is so detailed & so well laid out!! I can’t wait to try these!! Thanks so much for posting!!
I just found your site and would love to see weeks 1 & 2
Hi Tina,
Here are the links to all my free meal plans:
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!
I’m having trouble getting weeks 3 and 4. Any help?
Hi Cami –
You can find week 3 here: https://homemadeforelle.com/clean-eating-meal-plan-week-3/
You can find week 4 here: https://homemadeforelle.com/free-clean-eating-meal-plan-week-4/
If you’re still having trouble accessing them, please email me at [email protected] and I can email them to you!
I have been having trouble with meal prep for college. I just found these recipes and have not tried them out yet but I think they will really help me! Really excited to try them out
I agree that I’m not a fan of diets. I believe in moderation and a healthy lifestyle. I’m excited about your newest clean eating menu. You had me at Tuscan veggies!