Clean Lean Diet Plan for Weight Loss

Become a lean, clean, meal-prepping machine!

7-Day lean and clean meal plan

If you were waiting for a sign to begin improving your health, this is it. It’s time to make a change! Leave the junk food on the shelf and fill up your shopping cart with ingredients that are going to nourish your body instead of damaging it! Not sure where to begin? This 7-day clean lean diet plan will show you exactly what a healthy diet can look like.

Cleaning Up Your Diet

The first step to cleaning up your diet is to leave processed food where it lies. In its place, focus on lean proteins, healthy fats, fresh fruits and vegetables, and whole grains. If that sounds like gibberish, don’t worry; you’re about to get a crash course in clean eating in this clean lean diet plan:

The most popular forms of lean protein come from land animals, seafood, dairy, and beans.
You’ll find healthy fats in nuts, seeds, fish, and even some produce.
Fresh fruits that are lower in sugar (like berries and melons) are best. You can also incorporate a wide variety of other fruits into your diet, as long as you eat them in moderation.
Fresh vegetables are always a healthy option, keeping you full for hours while remaining relatively low in calories.
Finally, whole grains contain complex carbohydrates and are found in foods like oats, brown rice, and whole wheat bread.

7-Day Lean and Clean Meal Plan

Now that you have a basic overview of the types of foods you will be eating during this clean lean diet plan, let’s get to the daily clean lean diet plan itself. Below, you’ll find recipes for three meals and one snack per day. This plan will have you eating 1,500 to 1,800 calories daily. The average healthy adult typically falls somewhere within that range when trying to eat for weight loss.

Most of these recipes in the 7-day clean lean diet plan contain more than one serving, so save your leftovers! We reuse them for future meals in the plan. If you are feeding more than just yourself, adjust your shopping list accordingly.

Day 1 — 1558 calories

Day one of this clean lean diet plan is here! I know mushrooms for breakfast may not be everyones cup of tea, so if you need to you can substitute them for a veggie you prefer, especially because we’ll be eating the exact same thing tomorrow! Eggs are a great source of protein and will keep you feeling full.

Breakfast: Souffle Omelette with Mushrooms (3 servings) and a Banana

Lunch: Skinny Chicken Bacon Ranch Wraps (1 serving)

Dinner: Mediterranean Greek Salmon and Orzo (1.5 servings)

Snack: Crispy Broiled Green Beans (2 servings) and ¼ cup of Almonds

Day 2 — 1558 calories

Day two of this clean lean diet plan is exactly the same as day one! Though variety is the spice of life, we’re skipping that kind of fun today and settling for the ease of reheating leftovers. This is perfect when you’re tying this clean lean diet plan but are also too busy to cook anything else, it’s kind of like having a day off!

Breakfast: Leftover Souffle Omelette with Mushrooms (3 servings) and a Banana

Lunch: leftover Skinny Chicken Bacon Ranch Wraps (1 serving)

Dinner: leftover Mediterranean Greek Salmon and Orzo (1.5 servings)

Snack: leftover Crispy Broiled Green Beans (2 servings) and ¼ cup of Almonds

Day 3 — 1675 calories

We get to try some new tasty treats on day three of this clean lean diet plan. These blueberry pancakes and the quinoa shrimp paella are super tasty, so get used to them because we’re going to be seeing ore of them tomorrow! That’s right, we’re making more than we need today so we get to enjoy it all again tomorrow!

Breakfast: Blueberry Oat Pancakes (1 serving)

Lunch: Skinny Chicken Fajitas (2 servings)

Dinner: Quinoa Shrimp Paella (2 servings)

Snack: Avocado Stuffed Deviled Eggs (2 servings) and an Apple

Day 4 — 1675 calories

Day four of this clean lean diet plan is another leftover day, so we’ll be eating the exact same meals as yesterday. Even though all of the flavors will be the same, so will the calories so it’s going to be very easy to count up today’s calorie total!

Breakfast: leftover Blueberry Oat Pancakes (1 serving)

Lunch: leftover Skinny Chicken Fajitas (2 servings)

Dinner: leftover Quinoa Shrimp Paella (2 servings)

Snack: leftover Avocado Stuffed Deviled Eggs (2 servings) and an Apple

Day 5 — 1659 calories

Day five of the clean lean diet plan includes a delicious chocolate coconut protein breakfast shake to help you kick start your day with a liquid meal! From there on we’re still eating our leftovers from day 3, talk about getting millage out of a meal!

Breakfast: Chocolate Coconut Protein Breakfast Shake (1 serving)

Lunch: leftover Skinny Chicken Fajitas (2 servings)

Dinner: leftover Quinoa Shrimp Paella (2 servings)

Snack: leftover Avocado Stuffed Deviled Eggs (2 servings) and an Apple

Day 6 — 1774 calories

Onto day 6 of this clean lean diet plan, we have some amazing and easy to prepare meals, including a slow cooker recipe that you can just set and forget until you’re ready to eat! These meals are what will see us through to the end of the week, so we’ve chosen some extra tasty recipes!

Breakfast: Spinach Parmesan Baked Eggs (2 servings)

Lunch: Korean BBQ Cabbage Cups (2 servings)

Dinner: Slow Cooker Creamy Chicken and Mushrooms (2 servings)

Snack: Stuffed Bell Pepper Pizzas (2 servings)

Day 7 — 1774 calories

Day 7 is a carbon copy of day 6 of this clean lean diet plan, but the good news is it’s your last day! After day 7 is over, you will now have the base work to create your own meal plans to suit your own tastes and lifestyle.

Breakfast: leftover Spinach Parmesan Baked Eggs (2 servings)

Lunch: leftover Korean BBQ Cabbage Cups (2 servings)

Dinner: leftover Slow Cooker Creamy Chicken and Mushrooms (2 servings)

Snack: leftover Stuffed Bell Pepper Pizzas (2 servings)

Preparing this much food may seem like a lot of effort for a 7-day lean and clean meal plan (especially if you’re used to eating fast food). But, we promise the effort will be worth it! We also have a few helpful tips to make this process as easy as possible! Check out these informative articles before you head to the store:

Lose More Weight with Exercise

If you want to speed up your rate of weight loss, participate in one of these 7-day exercise programs in conjunction with this meal plan:

Are you going to try this 7-day lean and clean meal plan? If so, let us know your thoughts and how you feel at the end of the week!

Download the FREE 7-Day Lean and Clean Meal Plan & Shopping List

Enjoyed this post? Read more:

Join our community and follow us on Instagram and Pinterest. Subscribe to our YouTube channel and eNewsletter for more content direct to you!

7-Day Lean and Clean Meal Plan

Cleaning Up Your Diet