Clean Eating Made Simple
Clean Eating Made Simple: 7-day whole food meal plan
Clean eating means choosing real, whole foods that nourish the body and reduce exposure to additives, chemicals, and processed ingredients. It is not a strict diet, but a flexible way of eating that supports long-term wellness, energy, and digestive health. This 7-day plan offers simple, satisfying meals made from unprocessed ingredients to help you get started.
Clean Eating Principles
Eat mostly foods that are close to their natural and whole form (organic vegetables, fruit, whole grains, legumes, nuts, seeds, and quality protein)
Avoid refined sugar, artificial additives, preservatives, and refined carbohydrates (flours)
Avoid processed or packaged foods and meats
Cook more meals at home using fresh ingredients
Stay hydrated and eat mindfully
Sample 7-Day Whole Foods Meal Plan
Day 1
Breakfast: Overnight oats with chia seeds, almond milk, and blueberries
Lunch: Quinoa salad with roasted vegetables and chickpeas
Dinner: Baked salmon with lemon-dill sauce, sweet potato and steamed broccoli
Snack: Apple slices with almond butter
Day 2
Breakfast: Scrambled eggs with spinach and tomatoes
Lunch: Lentil soup with a side salad
Dinner: Turkey stir-fry with brown rice and Bok choy
Snack: Veggie sticks with hummus
Day 3
Breakfast: Green smoothie with spinach, berries, flax, and quality protein powder
Lunch: Chicken lettuce wraps with avocado and shredded veggies
Dinner: Beef and black bean chili with coleslaw
Snack: Handful of walnuts and berries
Day 4
Breakfast: Plain Greek yogurt with a splash of vanilla, pure stevia, ground flax, sliced banana, and cinnamon
Lunch: Wild rice bowl with roasted squash, kale, and tahini dressing
Dinner: Grilled shrimp with brown rice and steamed asparagus
Snack: Pear with pumpkin seeds
Day 5
Breakfast: Morning Glory muffin with almond butter and a 1/4 cup of kefir
Lunch: Chickpea and vegetable curry over basmati rice
Dinner: Baked chicken thighs with mashed cauliflower and sautéed greens
Snack: Sliced cucumber with sea salt and avocado
Day 6
Breakfast: Smoothie bowl with berries, hemp hearts, and coconut flakes
Lunch: Tuna salad with mixed greens and olive oil vinaigrette
Dinner: Zucchini noodles with homemade marinara and ground chicken meatballs
Snack: Rice cakes with tahini and cinnamon
Day 7
Breakfast: Steel-cut oats with apple, cinnamon, and walnuts
Lunch: Roasted vegetable and quinoa stuffed peppers
Dinner: Butternut squash soup with a mixed greens salad
Snack: Celery sticks with cashew butter
Conclusion This meal plan is a starting point for building a clean eating lifestyle. It shows how simple, natural ingredients can come together to create flavourful and nourishing meals. With a little planning, clean eating can be accessible, enjoyable, and deeply supportive of your health.
Call to Action Looking for a customized clean eating plan to suit your health goals, preferences, and schedule? Book a consultation with Shannon at The Wholesome Pantry here.
