7 Day Clean Eating Menu

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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 SkinnyMs. 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.

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

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


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22 Comments on "7 Day Clean Eating Menu"

  1. Debbie  December 1, 2013

    Any recipes you would suggest for a vegetarian to replace the meat option? Thank you!

  2. Melissa  September 10, 2014

    Do you have a shopping list for this week of meals?

    • SkinnyMs  September 11, 2014

      Melissa, No, there's no shopping list created for this menu but that's a great idea.

  3. Karen  February 15, 2015

    What is Day 4 lunch?

    • SkinnyMs  February 16, 2015

      Karen, Thanks for bringing that to our attention. It's the Mediterranean Quinoa Salad with Seasonal Vegetables.

  4. teresa  March 19, 2015

    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?

  5. Lynn  February 18, 2016

    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.

    • Gale Compton  February 18, 2016

      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!!! 🙂

  6. kat  March 15, 2016

    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!

  7. Amy  April 11, 2016

    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 🙂

  8. Marilyn  June 24, 2016

    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

  9. Lisa  January 23, 2017

    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?

    • Gale Compton  January 23, 2017

      Lisa, This particular plan is not based on a specific calorie count for the day.
      Feel free to add in 2-3 clean snacks per day, if you need to increase the calories.
      Here’s some ideas https://skinnyms.com/50-clean-eating-snacks/. The main idea of this menu is
      it’s made up of clean recipes.

  10. Catharina Anderskow  April 5, 2017

    Most of these meals sound appetizing.


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