7-Day Clean Eating Challenge & Meal Plan (The First One)

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Last updated on May 9th, 2022 at 05:44 pm

Switch things up with this one week clean eating challenge and make a commitment to eat healthy this week! No cheat meals, no slip-ups for just one week. I’m also including a sample 7-day clean eating meal plan with healthy recipes for breakfast, lunch and dinner as well as a healthy grocery list.

Last Saturday I had my third time within a week having pizza. AAAAND lasagna for lunch. And we’re not talking sad lasagna, we’re talking cheesy fat lasagna.

It’s not a secret that pizza is the best thing that has happened to humanity and the world. Science can back this up, there are studies. Okay, there aren’t any, but we all know this. Just like we know that celery juice can heal anything (I’m sarcastic and it makes me sad that I have to say it, but what are you going to do).

So pizza + lasagna three times within a week. You know how that happens – it’s someone’s birthday, then you’ve got something else to celebrate and you don’t like wine or bear or vodka. And cake, well you will have cake as well.

Crappy food has made its way into my life since January and is now sitting there confidently, never moving its butt. “I’m not going anywhere” And I want to take it out.

Clean Eating Challenge Goal

So this week will be to get back on track and here’s the deal: I want to keep doing it every month. It will be a reminder in the first week of the month, that you need to take care of your health, no matter what is going on.

We’ll start cooking more, we’ll cut all the crap, the fluff in your diet and we’ll focus on what you actually need to have energy and feel great: nutrient-dense foods.

This challenge is great if you’re a beginner and just figuring out how to start eating healthy or if you want to lose weight and need a little push.

Clean Eating Grocery List

Listen, when it comes to eating clean you want to focus on getting as many nutrients as you can from your food without overeating. So you need to eat a variety of good, natural foods.

You can download the clean eating grocery list here.

The majority of your diet should be, without a doubt, vegetables. Then come nuts, seeds, fruit, legumes. And then there are fatty fish, whole grains, lean protein, coconut oil and olive oil. And I’ve included some cheese, which you can totally leave out if you’re not eating dairy.

I like to keep at least 1-2 days plant-based or vegetarian. But that’s just a personal preference and you don’t need to do it if you don’t want to.

What Not To Eat?

Anything that has a lot of calories, but no nutrients or is just evil (like diet co*ke). No soda, no refined grains, unfortunately no pizza, no fruit juices, nothing with sugar, nothing processed. Between a turkey and turkey bacon, you take the turkey.

Sometimes processed foods don’t have more calories than unprocessed foods, but have added ingredients that are super harmful and you wouldn’t even want to touch with gloves. Got it? Go as unprocessed and unpackaged as possible.

About This 7-Day Clean Eating Meal Plan

So this is a healthy meal plan, which pretty much describes how I want to be eating during the next week. To be honest I won’t be strict with it as I want to experiment with new recipes. No eating out and a lot of cooking, but I find it stress-relieving, so that’s ok.

You don’t need to follow this meal plan exactly, pick the meals you like, add other healthy meals you’ve already tried and experiment! Try something new.

Meal Prep Option

To make this easier you might want to meal prep some parts of your meals or your entire meals before you start. I like to cook my quinoa, make tzatziki and hummus upfront, saves me a lot of time. Use a different airtight container for each part or use meal prep containers with 2-3 compartments.

The Clean Eating Recipes

Now let’s get to the recipes:

Day 1 (Plant-Based/ Vegetarian Day)

Breakfast: Overnight Oats For Healthy Skin (make the night before)
Lunch: Mediterranean Bowl (make hummus, tzatziki and quinoa the day before, follow meal prep instructions in the recipe).
Dinner: (double it for lunch next day) and

Day 2

Breakfast: Yogurt with Berries And Nuts
Lunch:
Dinner: Avocado Chicken Salad (follow meal prep instructions and double for next day)

Day 3

Breakfast: Overnight Oats For Healthy Skin (make the night before)
Lunch: Avocado Chicken Salad
Dinner: Mediterranean Bowl (make more for lunch next day, follow meal prep instructions in the recipe)

Day 4:

Breakfast: Yogurt with Berries And Nuts
Lunch: Mediterranean Bowl
Dinner: Salmon Lettuce Wraps (recipe is for 2)

Day 5: (Vegetarian Day)

Breakfast: Overnight Oats For Healthy Skin (make the night before)
Lunch: Tomato chickpea salad (make 1/2, if only for one)
Dinner: Vegetable Fried Millet (use cooked quinoa instead of millet)

Day 6:

Breakfast: Banana Almond Breakfast Smoothie
Lunch: Vegetable Fried Millet (use leftovers from day before)
Dinner:Salmon with Asparagus (or other Vegetables)

Day 7:

Breakfast: Healthy Strawberry Banana Pancakes
Lunch: Tomato Chickpea Salad (make 1/2, if only for one)
Dinner: Salmon Lettuce Wraps (recipe is for 2)

After The 7-Day Clean Eating Meal Plan

If you wish to continue eating healthy, check out the clean eating recipe binder! It’s a binder I created as a side project with over 100 delicious super easy and healthy recipes, printables and tips to help you stay on track with your diet and habits and to create your very own recipe binder! You will find it here, make sure to use the code NTB20 for 20% off your purchase.

Yield: 2