5 Day Clean Eating Meal Plan (2024)

This post may include affiliate links. Thank you for your support.

Start eating healthy with this easy-to-follow 5 day clean eating meal plan. You’ll get meal recommendations for breakfast, lunch, dinner and snacks plus a printable shopping list!

Are you ready to get back on track with healthy eating but aren’t sure where to start? You’re in the right place! Whether you’re looking to lose weight or just want to start eating healthy, this meal plan is for you.

I am a certified health coach and I’ve created this 5 Day Clean Eating Meal Plan to take the guesswork out of healthy eating. With this plan you’ll get meal recommendations for breakfast, lunch, dinner and snacks for five full days!

What is Clean Eating?

If you’re new to clean eating, let me explain! clean eating is a dietary approach that focuses on consuming whole, real, minimally processed foods. This means avoiding highly processed, refined, and/or artificial ingredients.

The concept behind clean eating is to choose foods that are as close to their natural state as possible, with the goal of promoting overall health and well-being. While the exact definition and guidelines for clean eating can vary, some common principles include:

1. Whole Foods: Prioritizing whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins and nuts.
2. Minimally Processed: Avoiding heavily processed foods that often contain additives, preservatives and artificial flavors.
3. Reduced Sugar: Limiting the consumption of added sugars and opting for natural sources of sweetness, like fruit.
4. Healthy Fats: Including sources of healthy fats, such as avocados, nuts, seeds, and olive oil, while avoiding consumption of saturated and trans fats.
5. Portion Control: Being mindful of portion sizes to prevent overeating, even with healthy foods.
6. Hydration: Drinking plenty of water and limiting sugary beverages.
7. Mindful Eating: Paying attention to hunger and fullness cues and eating slowly to savor the flavors and enjoy the eating experience.
8. Reading Labels: Checking food labels to understand the ingredients and nutritional content of packaged foods.
9. Organic and Locally Sourced: Choosing organic foods and supporting local producers when possible.
10. Balanced Diet: Striving for a balanced intake of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to meet nutritional needs.

It’s important to note that while clean eating emphasizes healthy choices, it can sometimes lead to restrictive eating patterns or an overly rigid approach to food, which isn’t a great place to be. As a health coach I follow these clean eating guidelines, but I also believe in balance and the fact that all foods can fit into a healthy lifestyle.

Calories and Protein

When building this meal plan I aimed for about 1,700 – 1,800 calories per day. If you’re not sure how many calories you should be eating a day, you can use a calorie calculator.

If the calorie range isn’t aligned with your goals, you can always adjust the calories as you see fit by eating a little more or less each day.

I am also big on prioritizing protein so I’ve made sure that the meal plan will give you at least 100 grams of protein per day. Protein is beneficial for so many reasons as it’s the building block for our muscles, but it will also help keep you feeling full and satisfied!

What About Snacks?

I personally think having snacks is totally fine if you enjoy and/or feel you need a little something between meals. I’ve built snacks into this meal plan to help prevent mindless snacking throughout the day but feel free to enjoy your favorite snacks. Just try to make sure your snacks are balanced – incorporate a mix of healthy fats, lean protein and fiber. Here are some of my favorite snacks:

• Fruit + nut butter
• Protein balls
• Veggies + hummus
• Trail mix
• Homemade protein bars or store-bought. The chocolate sea salt RX Bars are one of my favorite clean protein bars.
• Leftovers – I’ve been known to snack on whatever is lingering in the fridge, especially if we have leftover roasted veggies, grilled chicken or a leftover salad on hand.

How to Use This 5 Day Meal Plan

The first step would be to print out your meal plan + shopping list. Then you can either order your groceries online or head to your local grocery store to pick up what you need.

I’ve created a simple PDF for you with the meal plan and grocery shopping list. Simply enter your name and email above and you’ll receive the PDF via email! Print it out, mark off what you already have in your kitchen and head to the grocery store. Easy peasy! 🙂

How to Prep Your Meals

I like to set aside a few hours on Sunday and then another couple of hours halfway through the week. Start by looking over your week and taking note of when you have busy days or plans at night. See which recipes you want to prep or make ahead of time. For instance the day before you start the plan you will want to make your overnight oats and the Greek yogurt chicken salad so breakfast and lunch are ready for day 1.

Day 1

Breakfast (349 calories / 17 grams protein)

• Berry overnight oats
• 1 hard boiled egg

Lunch (510 calories / 38 grams protein)

• Greek Yogurt Chicken Salad
• 1 serving simple mills almond flour sea salt crackers

Snack (282 calories / 24 grams protein)

• 1 chocolate protein shake

Dinner (381 calories / 36 grams protein)

• Egg Roll in a Bowl
• 2 cups cauliflower rice (no time to make your own? Keep things easy and buy fresh or frozen cauliflower rice that you can heat up.)

Dessert (180 calories / 2 grams protein)

• ½ of a dark chocolate bar (I like the HU Kitchen salty dark chocolate bar)

Daily Totals:1,702 calories / 117 g protein

Day 2

Breakfast (402 calories / 24 grams protein)

• Protein Chia Pudding with ½ cup berries, ½ tablespoon nut butter and 3 Tablespoons granola (I like Purely Elizabeth Cinnamon Peanut Butter Granola)

Lunch (510 calories / 38 grams protein)

• Greek Yogurt Chicken Salad
• 1 serving Simple Mills almond flour sea salt crackers

Snack (208 calories / 10 grams protein)

• 2 chocolate peanut butter protein balls

Dinner (407 calories / 51 grams protein)

• Air Fryer Salmon
• Roasted Zucchini and Squash

Dessert (184 calories / 15.5 grams protein)

• ¾ cup plain full fat Greek yogurt with ½ cup berries

Daily Totals:1,711 calories / 138.5 g protein

Day 3

Breakfast (342 calories / 25 grams protein)

• Egg White Omelette
• 1 apple

Lunch (562 calories / 32 grams protein)

• Mediterranean Salmon Salad

Snack (255 calories / 11 grams protein)

• 1 protein muffin

Dinner (463 calories / 21.5 grams protein)

• Tofu Stir Fry
• ½ cup cooked brown rice

Dessert (184 calories / 15.5 grams protein)

• ¾ cup plain full fat Greek yogurt with ½ cup berries

Daily Totals:1,806 calories / 105 g protein

Day 4

Breakfast (540 calories / 20 grams protein)

• Blueberry Baked Oatmeal
• 2 hard boiled eggs

Lunch (554 calories / 33 grams protein)

• Greek Chicken Bowl

Snack (255 calories / 11 grams protein)

• 1 protein muffin

Dinner (344 calories / 46.5 grams protein)

• Shrimp Scampi Sheet Pan Meal
• ½ cup cooked brown rice

Dessert (142 calories / 2 grams protein)

• 2 cups popped popcorn, cooked in coconut oil

Daily Totals:1,835 calories / 112.5 g protein

Day 5

Breakfast (468 calories / 214 grams protein)

• Blueberry Baked Oatmeal
• 1 hard boiled egg

Lunch (554 calories / 33 grams protein)

• Greek Chicken Bowl

Snack (282 calories / 24 grams protein)

• 1 chocolate protein shake

Dinner (344 calories / 46.5 grams protein)

• Shrimp Scampi Sheet Pan Meal
• ½ cup cooked brown rice

Dessert (184 calories / 15.5 grams protein)

• ¾ cup plain full fat Greek yogurt with ½ cup berries

Daily Totals:1,832 calories / 139 g protein