7 Day Clean Eating Menu

This is the week you start feeling better about the food you put into your body. Our 7 Day Clean Eating Menu, is ideal for jumpstarting a healthy eating plan. We share links to 21 breakfast, lunch, and dinner recipes.

One of the keys to losing weight and getting healthy is to eat more whole foods, eat smaller portions and do so 5-6 times daily. To find ideas for body-smart morning and afternoon snacks, see 50 Clean Eating Snacks.

7 Day Clean Eating Menu

Day 1

Breakfast: Overnight French Toast Casserole

Lunch: Roasted Pear Sandwich with Baby Spinach

Dinner:  Easy Stuffed Sweet Potatoes, Southwestern Style. This complete meal is clean eating at its best. We love this twist on sweet potatoes and it’s only 215 calories per serving!

Day 2

Breakfast: Wake Me Up, Keep Me Going Smoothie

Lunch: Clean Eating Cobb Salad

Dinner: Skinny Slow Cooker – Balsamic Chicken This is a flavorful dinner that’s filling enough to satisfy any carnivore in the family. Serve this clean eating slow cooker meal with quinoa or brown rice.

Day 3

Breakfast: Quinoa Breakfast Cereal

Lunch: Use leftovers from the Balsamic Chicken dinner link above to make a tasty wrap, or try this Spinach & Bean Burrito Wrap instead.

Dinner: Turkey Burgers with Sun Dried Tomatoes and Feta Cheese  Jazz up turkey burgers with this recipe, which is packed with clean eating foods. If you’re short on time, try jarred roasted red peppers rather than roasting your own.

Day 4

Breakfast: Strawberry Banana Smoothie

Lunch: Mediterranean Quinoa Salad with Seasonal Vegetables

Dinner: Honey Dijon Glazed Salmon with a Hint of Lemon Clean eating recipes don’t come any yummier than this salmon dish. It’s packed with the protein and good fats your cells need to build a stronger, healthier body. You’ll also love that it has just 245 calories per serving!

Day 5

Breakfast: Slow Cooker Creamy Almond Oatmeal

Lunch: Garden Salad with Lemon & Oil Dressing

Dinner: Skinny Lasagna Rolls Winner of the Today Show’s Kathie Lee & Hoda Cook Off, this recipe was created by Skinny Ms. founder Gale Compton. Be sure to check out the video on the recipe page. Individual-sized portions give you perfect calorie control while delivering big-time taste.

Day 6

Breakfast: Cherry Chocolate Chip Pancakes or Waffles

Lunch: Skinny Burrito in a Jar

Dinner: Flounder with Brown Rice, Tomatoes, & Fresh Thyme Your clean eating menus won’t flounder with this delish addition. It offers 11 grams of protein and a teeny 150 calories per serving.

Day 7

Breakfast: Skinny Slow Cooker Spinach and Mozzarella Frittata

Lunch: Mushroom and Steak Fajita Sandwich

Dinner: Linguine with Baby Arugula and Fresh Herbs Healthy, whole wheat pasta, lots of leafy greens…what’s not to love about the clean eating foods in this recipe!?

No, we didn’t forget about dessert! Choosing the clean eating lifestyle doesn’t mean you need to pack away your sweet tooth. Enjoy proper portions of these whole food delights: 10 Delicious Dessert Recipes Under 200 Calories.

Don’t miss out on the latest and greatest from Skinny Ms…
Be sure to like our Facebook page and follow us on Pinterest for tasty recipes, clean eating tips, and healthy lifestyle resources.

For more delicious and nutritious recipes from Skinny Ms., check out our Skinny Ms. Recipe Collection of 101 Fan Favorites.

Do you have a favorite recipe from Skinny Ms.? We’d love to hear about it. Tell us what you think in the comments section below.


This post may include affiliate links.


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.

More by Skinny


  1. I don't need to lose weight but would like to try to start eating healthier. I'm 5'5 120 lbs. I'm a mail carrier and walk about 12 miles a day. How many calories should I consume to maintain? How many snacks a day should I be incorporating into this menu plan?

    1. Teresa, You are active to very active. You should eat a snack between breakfast and lunch, and one again between breakfast and dinner. You can also add one of our healthier desserts in the evening. A snack could be as simple as a 1/4 cups nuts or two tablespoons nut butter with a serving (1 piece or 1 cup) fruit or vegetable. Look through our Appetizers and Snacks section for other ideas: https://skinnyms.com/category/recipes/appetizers-s…. Here are some of our desserts: https://skinnyms.com/category/recipes/desserts-rec…. Here is a chart we like from Web MD
      that will let you know how many calories you can eat: http://www.webmd.com/diet/estimated-calorie-requi….

  2. So I am going to do the 7day cleanse I am 55years old and need to lose 35 pounds. What do you suggest after that as you have different plans. Should I be counting calories.

    1. Lynn, I think portion control is very important, exercising, and eating mostly whole foods. Please review the plans on the site,
      workout plans too. We have something for everyone, regardless of age or weight. It’s all free!!! 🙂

  3. this menu is good, but what about us folks that dont like quinoa, mexican, lasagna and all the other “fancy” stuff?

    Have husband that doesnt like anything but meat, and potatoes (phrase), he likes plain and simple. he eats eggs and a meat, juice for breakfast, lunch is soup or something else, dinner has to be meat/2 veggies.

    I want to eat clean, but hate these fancy menus – Im a grazer – like to eat smaller meals, and hate to cook! so I want something that is ready in less than 1/2 hour.

    any other suggestions for SIMPLE? thanks!

  4. Can I ask a stupid question? I’m new to this and was wondering – I like the menu you posted above but it’s for 3 meals and everything I see says 5-6 smaller meals. Should we sub in 2 or 3 of the snack choices from your 50 healthy snacks link?

    Thanks 🙂

    So much information I want to cry – but instead I’m trying to research as much as I can to make myself a success story 🙂

  5. Hello, I NEED help to find a menu plan with recipes (meals + snacks) for xtreme weight loss? I am 72 ,40 years a paraplegic ,so obviously normal workouts dont happen. I am always “doing” from morn til night but that only works my bodyfrom from the bust up.(tho quite physical) Please tell me which plan to follow as I NEED to lose weight (quite a lot actually) ASAP? I want to be able to know what to have each day and be able to print the recipes so that I can work out the shopping list for my husband to get?
    Thankyou so much, love your recipes,
    regards, Marilyn

  6. When you plan each meal, are you trying to reach a certain calorie goal for the day? I need 1200 cal. & my husband needs more. Of course we are cooming these meals for the both of us. W
    How do we compensate?? Or now wht we are starting with?

Leave a Reply

Your email address will not be published. Required fields are marked *