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A plate featuring sliced seasoned chicken breast, steamed broccoli, and a serving of quinoa, perfect for a 5-Day Clean Eating Meal Plan.

5-Day Clean Eating Meal Plan

This plan provides five days of simple, clean meals focusing on whole foods. It is designed for easy preparation and consistent eating.
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Prep Time 30 minutes
Cook Time 45 minutes
Total Time 1 hour 15 minutes
Servings: 1 person
Course: Meal Plan
Cuisine: Healthy
Calories: 1800
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Day 1: Monday
  • 1 cup Quinoa, cooked
  • 4 oz Chicken breast, grilled
  • 1 cup Steamed broccoli
Day 2: Tuesday
  • 2 large Eggs, hard-boiled
  • 1 medium Apple
  • 1 handful Spinach
  • 4 oz Salmon, baked
  • 1 cup Roasted asparagus
Day 3: Wednesday
  • 1 cup Brown rice, cooked
  • 4 oz Ground turkey, seasoned
  • 1/2 cup Mixed bell peppers
Day 4: Thursday
  • 1 large Sweet potato, baked
  • 4 oz Cod fillet, baked
  • 1 cup Green beans
Day 5: Friday
  • 1 cup Lentils, cooked
  • 1 cup Mixed greens salad Use lemon juice for dressing
  • 4 oz Steak, lean cut, grilled

Equipment

  • Mixing bowls
  • Baking sheet
  • Skillet

Method
 

  1. For Monday: Cook quinoa according to package directions. Grill or bake the chicken breast until fully cooked. Steam the broccoli.
  2. For Tuesday: Hard-boil the eggs. Bake the salmon fillet at 400 degrees Fahrenheit for 12-15 minutes. Roast asparagus with a small amount of olive oil.
  3. For Wednesday: Cook brown rice. Brown the ground turkey in a skillet, seasoning lightly. Sauté the mixed bell peppers.
  4. For Thursday: Bake the sweet potato until soft. Bake the cod fillet at 400 degrees Fahrenheit for about 10 minutes. Steam the green beans.
  5. For Friday: Cook lentils according to package directions. Grill the steak to your preferred doneness. Assemble the salad with lemon juice.
  6. Repeat the meal structure for the remaining days, rotating protein sources or vegetables as desired to maintain variety within the clean eating framework.

Nutrition

Calories: 1800kcalCarbohydrates: 180gProtein: 150gFat: 60gSaturated Fat: 15gCholesterol: 300mgSodium: 1500mgPotassium: 3000mgFiber: 30gSugar: 40gVitamin A: 5000IUVitamin C: 100mgCalcium: 300mgIron: 10mg

Notes

Prepare bulk items like quinoa, brown rice, and lentils at the beginning of the week to save time. Season proteins simply with salt, pepper, and herbs. Drink water consistently throughout the day.

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