7-Day Lean and Clean Meal Plan

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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 lean and clean meal plan will show you exactly what a healthy diet can look like.

Cleaning Up Your Diet

meal plan for weight loss

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:

  • 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 meal plan, let’s get to the daily 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 lean and clean meal 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

breakfast weight loss recipe

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

dinner weight loss recipe

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

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

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

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

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

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

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