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Clean Eating Meal Plan

What is clean eating, how to make a 1-day clean eating meal plan, how to start a clean eating diet? This and delicious clean recipes all in one post.
Course Breakfast, Main Course
Cuisine International
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 1 person
Calories 1723kcal

Ingredients

  • 2 eggs
  • 2 slices sourdough bread homemade or from a good quality bakery that uses only flour, water and yeast for their bread, no preservatives.
  • A bit of butter
  • 1/2 cup cherry tomatoes
  • 1/2 Tbsp avocado oil
  • 1 clove garlic
  • 1/2 cup cooked wild rice blend
  • 1/2 cup sprouted lentils
  • 2 cups baby spinach
  • 1/2 yellow bell pepper
  • 1/2 cup pomegranate
  • 1 splash avocado oil
  • 1/2 lime
  • 2 tsp sesame seed oil
  • 2 tsp mustard
  • 2 tsp honey
  • 2 tsp avocado oil
  • 1/2 spiralized sweet potato
  • 1 spiralized zucchini
  • 2 splash avocado oil
  • 200 g chicken breast
  • 1/2 avocado
  • 1/2 bunch cilantro
  • 1/2 jalapeño
  • 1/2 lime
  • sea salt
  • pepper
  • apple

Instructions

  • Breakfast: In a small sauce pan bring 2-3 cups of water to the boil. Cook a large egg in rolling boil for 5 minutes, then transfer to ice bath (a bowl with cold water and ice cubes in it).
    Wash cherry tomatoes and spread butter on bread. 
  • Lunch: Cook wild rice blend as instructed on packaging (cook a couple cups ahead to save for other days) or cook for 22 minutes on high pressure in the Instant Pot. I love sauteing some crushed garlic first and then cook the rice with it.
    Cook sprouted lentils for 8-10 minutes in boiling water, then strain. 
    Add washed and dried baby spinach, chopped up bell pepper, cooked sprouted lentils, cooked wild rice blend and pomegranate seeds to a bowl or container.
    Add 1 Tbsp avocado oil, lime juice, sesame seed oil, mustard and honey in a small sealable container and shake (<- this is your clean salad dressing).
    Pour salad dressing over salad minutes before eating.
  • Dinner: preheat skillet over medium heat.
    In a blender mix avocado, cilantro, jalapeño, lime juice, sea salt and pepper until smooth (<- this is your veggies dressing).
    Salt and pepper chicken breast and once skillet is hot add a splash of avocado oil and then chicken breast. Pan-fry chicken breast for 6-8 minutes per side or until it reaches an internal temperature of 165 F (73 C).
    Remove chicken from pan, add another splash of oil and spiralized sweet potato and zucchini and stir-fry for about 2-3 minutes. (I bought my veggies ready spiralized but you can spiralize yourself, too of course).
    Add avocado dressing to vegetables minutes before eating. If you need to store the dressing for several hours do so in an completely airtight container in the fridge.
  • Snack: an apple. Instruction: eat everything but the stem ;)

Notes

If you liked this meal plan you should totally check out my 6-Week Clean Eating Program. It's 42 days, just like this one :)

Nutrition

Calories: 1723kcal | Carbohydrates: 155g | Protein: 84g | Fat: 91g | Saturated Fat: 17g | Cholesterol: 475mg | Sodium: 1073mg | Potassium: 3554mg | Fiber: 32g | Sugar: 47g | Vitamin A: 16925IU | Vitamin C: 238.1mg | Calcium: 270mg | Iron: 11.6mg