14-Day Clean Eating Meal Plan PDF

Clean-eating starts with making great choices, and we have two weeks worth of them!

chicken enchiladas

Looking to make a major lifestyle change? Switch to a clean-eating plan! It’s easy to follow, and it’ll get you on track to crush your weight-loss goals. With clean eating plans, you don’t have a huge list of restricted ingredients. You don’t have to avoid entire food categories, either. It’s a lifestyle that encourages you to eat a balanced diet. Enjoy filling complex carbohydrates, healthy fats, and lean proteins. All you need to do to be successful in this 14-day clean eating meal plan? Remove highly processed and prepackaged foods (filled with unpronounceable ingredients).

That means more cooking at home, but we wanted to make that easy for you, too. The 14-day clean eating meal plan is designed with ease in mind. These meals are a great way to get into cooking healthy foods at home. We provide a breakfast, lunch, snack, and dinner every day. There’s also an option for a daily dessert to take care of your sweet tooth cravings.

What are the benefits of clean eating? And why should we consider it? Clean eating is beneficial for physical and mental well-being. Eating clean helps to reduce inflammation, boost energy levels, and improve digestion. It can also improve skin health, reduce the risk of certain diseases, and promote overall well-being. Clean eating can be an effective tool for weight loss. It involves eating natural, whole foods and avoiding processed and packaged items. Eating clean can help to reduce calorie intake and provide the body with essential nutrients. For the jumpstart your body needs, you should stick to the 14-day clean eating meal plan pdf as carefully as you can if you truly want a flat stomach quickly.

Many of the recipes contain less than 10 ingredients, and most can be prepared in 30 minutes or less. How great is that? If you need some tips to keep yourself on track, don’t worry. Check out these simple tips for clean eating.

Key Takeaways From Clean Eating

clean-eating recipe

During the program, we’ll try to steer clear of refined sugars and flour. Instead, we’ll eat lots of fruits, vegetables, and lean proteins. At the end of the 14-day clean eating meal plan program, your body will feel great. You’ll be well on your way to reaching your weight-loss goal! Our biggest takeaway after going through this program ourselves? How much better our bodies feel when we’re filling it with whole ingredients and real food?

Another thing to keep in mind is that it typically takes 30 days to turn a behavior into a habit. So, feel free to follow this 14-day clean eating meal plan twice if you’re looking to make a lifestyle change. Better yet, check out our Clean Eating Overhaul: 30-Day Weight Loss Program. This incredible resource was written by a talented, clean-eating guru. She’ll guide you through a month of clean eating menus. That will really make an impact towards shedding those unwanted pounds.

14-Day Clean Eating Meal Plan

Each day in this clean eating plan has a unique recipe for breakfast, lunch, snack, dinner, and dessert. But, we totally understand if you don’t have time to do all that cooking! You can definitely batch a few of these recipes to make leftovers. The slow cooker, casserole, and snack recipes are especially good for that.

Week 1

Day 1

healthy lunch

Breakfast: Egg and Turkey Sausage Breakfast Tacos
Lunch: Connie and Ted’s Celebrity Salad
Snack: Creamsicle Chia Seed Pudding
Dinner: Clean Eating Chicken Fried Rice
Dessert (optional): Chocolate Peanut Butter Oatmeal Bars

Day 2

healthy dinner

Breakfast: Cottage Cheese Breakfast Bowl
Lunch: Cilantro Lime Chicken with Mexican Quinoa
Snack: Easy Garlic Lemon Green Beans
Dinner: Skinny Turkey Meatloaf
Dessert (optional): Flourless Peach Cobbler

Day 3

14-day clean eating meal plan

Breakfast: Strawberry Waffles Recipe (Gluten-Free)
Lunch: Mediterranean Chicken Kofta Wrap
Snack: Avocado Stuffed Deviled Eggs
Dinner: Slow Cooker Stuffed Cabbage Rolls
Dessert (optional): Banana Coconut Energy Bars

Day 4 

healthy dessert

Breakfast: Skinny Spinach and Feta Baked Egg
Lunch: Fusion Lunch Burritos
Snack: Greek Stuffed Peppers with Tzatziki Sauce
Dinner: Tuna Zucchini Noodle Bake
Dessert (optional): Classic Lemon Bars

Day 5

healthy breakfast

Breakfast: Triple Berry Baked Oatmeal
Lunch: Spicy Black Bean & Shrimp Salad Recipe
Snack: Dijon Roasted Garlic Asparagus
Dinner: One-Skillet Chicken and Broccoli Dinner
Dessert (optional): Epic Clean Eating Blueberry Cheesecake Bars

Day 6

clean, whole foods recipe

Breakfast: Easy 2-Ingredient Sweet Potato Pancakes
Lunch: Clean Eating Chicken Salad
Snack: Homemade Avocado and Onion Chip Dip
Dinner: Easy Vegetarian Quinoa Chili With Lentils Recipe
Dessert (optional): Banana Pudding Ice Cream

Day 7

Cucumber Quinoa Salad With Ground Turkey, Olives, & Feta

Breakfast: Perfect Avocado and Poached Egg Quinoa Bowl
Lunch: Cucumber Quinoa Salad With Ground Turkey, Olives, & Feta
Snack: Dairy-Free Crepes
Dinner: One-Pan Honey Roasted Chicken and Carrots
Dessert (optional): No-Bake Chocolate-Covered Cookie Dough Bars (Vegan)

Week 2

Day 8

Breakfast: Gingerbread “Breakfast” Cookie
Lunch: Moroccan Chicken Salad with Chimichurri Dressing
Snack: Oven Baked Zucchini Chips
Dinner: Squash and Kale Gratin Casserole
Dessert (optional): Lemon Blueberry Cake Recipe

Day 9

Breakfast: Hashbrown, Spinach, Tomato and Feta Pie
Lunch: Crispy Zucchini Tacos with Chipotle Cream Recipe
Snack: Sweet Potato Nachos
Dinner: Southwest Chicken Casserole with Black Beans Recipe
Dessert (optional): Honey Cupcakes with Vanilla Frosting

Day 10

Breakfast: Healthier “Energy-Boosting” Granola Recipe
Lunch: Stuffed Bell Pepper Pizzas
Snack: Parmesan Roasted Zucchini
Dinner: Baked-to-Perfection Salmon Foil Packet with Mushroom & Garlic Recipe
Dessert (optional): Chocolate Peanut Butter Popcorn

Day 11

Breakfast: Flourless Blueberry Oatmeal Muffins
Lunch: Vegetarian Tortilla Soup Recipe
Snack: Southwestern Brussels Sprout Coleslaw
Dinner: Healthy Vegan Jambalaya Recipe
Dessert (optional): Avocado Vegan Fudge Brownie Recipe

Day 12

14-day clean eating meal plan

Breakfast: Peach Pie Breakfast Parfait
Lunch: Shrimp Banh Mi Recipe
Snack: Mediterranean Couscous Cakes
Dinner: Slow Cooker Pineapple Chicken
Dessert (optional): Slow Cooker Roasted Sugared Pecans

Day 13

14-day clean eating meal plan

Breakfast: Egg Stuffed Baked Portobello Mushroom
Lunch: Crunchy Kale and Brussels Sprout Salad with Creamy Dijon Dressing
Snack: Vegetarian White Bean Mushroom “Meatballs” with Chimichurri Sauce
Dinner: Slow Cooker Chicken Enchiladas
Dessert (optional): Greek Yogurt Orange Pound Cake

Day 14

Breakfast: Blueberry French Toast Casserole
Lunch: Spicy Kale Salad with Chickpeas & Maple Dijon Dressing
Snack: White Bean Avocado Toast
Dinner: Skinny Burrito Pie Casserole
Dessert (optional): Yam Balls With Coconut & Pecans Recipe

How do you feel? We hope you’re feeling great! Don’t stop now. Keep the clean eating train rolling.

Download the FREE 14-Day Clean Eating Meal Plan & Shopping List here:

If you LOVE following a meal plan, we recommend trying any of these popular plans, next!

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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    1. Hi Elly,

      The downloadable/printable shopping list for this meal plan has been created and is currently in the designing process 🙂 It will be available very soon!

  1. This shopping list looks intimidating! Is there really a need for that much food for two weeks? Can this be modified, or do you have to eat all of those meals/snacks every single day?

    1. Hi Veronica,

      Most of the recipes in this meal plan will provide you with more than one serving. Since this particular meal plan doesn’t utilize leftovers, it can feed more than one person. The grocery list includes ingredients for one batch of each recipe listed. Unfortunately, in order to see how many servings you’ll get out of each recipe, you’ll have to click on the individual recipe links. Of course, you don’t have to prepare every meal on the list, you can utilize your leftovers, but the shopping list includes ingredients for all of the recipes.

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