Week 1
How to Meal Prep You Week of Meals:
A little prep at the beginning of the week goes a long way to make your week ahead easy.
1. Make a double batch of the
Lemon-Tahini Dressing. You'll use it throughout the week for lunch and dinner.
2. Cook a double batch of the
Easy Brown Rice to use throughout the week. Because Day 1's dinner (
Kale Salad with Beets & Wild Rice) calls for wild rice you can choose to either prep a bigger batch of wild rice or swap in brown rice in the recipe so you're not having to make two different rices.
Day 1
Clean-Eating Shopping Tip: When buying muesli, look for a brand that doesn't have added sugars, which take away from the healthy goodness of this whole-grain breakfast.
A.M. Snack (216 calories)
- 1 medium orange
- 20 almonds
P.M. Snack (200 calories)
- 1 medium apple, sliced
- 1 Tbsp. peanut butter
Daily Totals: 1,483 calories, 70 g protein, 161 g carbohydrates, 44 g fiber, 68 g fat, 1,453 mg sodium.
Day 2
Clean-Eating Shopping Tip: Use sprouted-grain bread as your bread for these next two weeks as it's made without added sugars, unlike many store-bought breads. Also, if you plan to top your egg toast with hot sauce, look for a brand that's made without added sugars.
A.M. Snack (216 calories)
- 1 medium pear
- 1 oz. Cheddar cheese
• 2 cups mixed greens
• 1/2 cup chopped cucumber
• 1/2
Balsamic-Dijon Chicken breast, chopped
• 2 Tbsp.
Lemon-Tahini Dressing• 2 Tbsp. sunflower seeds
Combine greens, cucumber and chicken and top with dressing and sunflower seeds.
P.M. Snack (123 calories)
- 1 medium orange
- 8 almonds
Meal-Prep Tip: Save a 1 cup serving of rice to have for dinner on Day 3.
Daily Totals: 1,515 calories, 74 g protein, 173 g carbohydrates, 36 g fiber, 62 g fat, 2,154 mg sodium.
Day 3
P.M. Snack (200 calories)
- 1 medium apple, sliced
- 1 Tbsp. peanut butter
Daily Totals: 1,507 calories, 64 g protein, 230 g carbohydrates, 48 g fiber, 45 g fat, 1,500 mg sodium.
Day 4
• 1/2 cup rolled oats, cooked in 1 cup milk
• 1 medium plum, chopped
• 2 Tbsp. slivered almonds
Cook oats and top with plum, almonds and a pinch of cinnamon.
A.M. Snack (211 calories)
- 10 seeded crackers
- 1/4 cup hummus
Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure you're choosing one without added sugars or excess sodium. You can also try making your own. EatingWell's
Garlic Hummus is both easy and delicious.
P.M. Snack (105 calories)
Daily Totals: 1,504 calories, 68 g protein, 194 g carbohydrates, 40 g fiber, 58 g fat, 1,928 mg sodium.
Day 5
Clean-Eating Shopping Tip: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. Read more about
choosing a healthy peanut butter.
A.M. Snack (109 calories)
- 1/2 cup raspberries
- 10 almonds
P.M. Snack (211 calories)
- 10 seeded crackers
- 1/4 cup hummus
Daily Totals: 1,514 calories, 64 g protein, 130 g carbohydrates, 37 g fiber, 88 g fat, 1,551 mg sodium.
Day 6
• 1/2 cup rolled oats, cooked in 1 cup milk
• 1 medium plum, chopped
• 2 Tbsp. slivered almonds
Cook oats and top with plum, almonds and a pinch of cinnamon.
A.M. Snack (101 calories)
P.M. Snack (200 calories)
- 1 medium apple, sliced
- 1 Tbsp. peanut butter
Daily Totals: 1,514 calories, 64 g protein, 178 g carbohydrates, 39 g fiber, 67 g fat, 1,215 mg sodium.
Day 7
A.M. Snack (210 calories)
- 1 medium banana
- 1 Tbsp. peanut butter
Meal-Prep Tip: Save a 1-cup serving of the
No-Cook Black Bean Salad to have for lunch on Day 9. Store the dressing separately and wait to add until ready to eat. Pack up two 2-cup servings of the
Mexican Cabbage Soup to have for lunch on Days 9 & 12.
Daily Totals: 1,506 calories, 43 g protein, 209 g carbohydrates, 56 g fiber, 64 g fat, 1,552 mg sodium.
Week 2
How to Meal Prep You Week of Meals:
A little prep at the beginning of the week goes a long way to make your week ahead easy.
Day 8
A.M. Snack (119 calories)
- 1/4 cup hummus
- 1 cup sliced cucumber
P.M. Snack (210 calories)
- 1 medium banana
- 1 Tbsp. peanut butter
Evening Snack (102 calories)
Daily Totals: 1,488 calories, 64 g protein, 167 g carbohydrates, 34 g fiber, 68 g fat, 1,870 mg sodium.
Day 9
A.M. Snack (217 calories)
Top riced cauliflower with tofu, veggies and drizzle with the vinaigrette.
Daily Totals: 1,519 calories, 50 g protein, 181 g carbohydrates, 51 g fiber, 77 g fat, 1,501 mg sodium.
Day 10
• 1 hard-boiled egg seasoned with a pinch each salt & pepper
P.M. Snack (249 calories)
- 1 medium apple
- 20 almonds
Daily Totals: 1,482 calories, 82 g protein, 156 g carbohydrates, 35 g fiber, 74 g fat, 1,343 mg sodium.
Day 11
A.M. Snack (211 calories)
- 10 seeded crackers
- 1/4 cup hummus
Meal-Prep Tip: Cook a hard-boiled egg tonight so it's ready for your P.M. Snack on Day 12.
Daily Totals: 1,482 calories, 76 g protein, 168 g carbohydrates, 37 g fiber, 60 g fat, 1,608 mg sodium.
Day 12
A.M. Snack (163 calories)
P.M. Snack (192 calories)
- 1 hard-boiled egg, seasoned with a pinch each of salt and pepper
- 1 oz. Cheddar cheese
Daily Totals: 1,514 calories, 70 g protein, 167 g carbohydrates, 41 g fiber, 67 g fat, 1,784 mg sodium.
Day 13
- 1 cup nonfat plain Greek yogurt
- 1 cup blueberries
- 1/3 cup muesli
A.M. Snack (210 calories)
- 1 medium banana
- 1 Tbsp. peanut butter
Daily Totals: 1,500 calories, 75 g protein, 183 g carbohydrates, 39 g fiber, 62 g fat, 1,155 mg sodium.
Day 14
A.M. Snack (217 calories)
Daily Totals: 1,520 calories, 70 g protein, 160 g carbohydrates, 37 g fiber, 72 g fat, 1,150 mg sodium.
You made it!
Great job following this clean-eating meal plan at 1,500 calories. Whether you made every single recipe in this diet plan or not, we hope you found it inspiring, exciting and informational. Keep up the good work and don't miss our other
healthy meal plans.