If you’ve ever wanted to eat clean but weren’t sure where to start – or worried it would mean plain chicken and steamed broccoli every night – let me stop you right there. Clean eating isn’t about restriction or perfection. It’s about eating real, whole foods that make you feel energized, full, and ready to take on the week.
That’s exactly what this 7-Day Clean Eating Meal Plan delivers. Each recipe is built around high-protein, nutrient-rich ingredients – think lean meats, fresh produce, healthy fats, and whole grains. No gimmicks, no weird powders, and absolutely no flavor compromises.
This plan keeps things simple, colorful, and totally doable. Whether you’re resetting after a busy week, getting back on track, or just want to feel good in your body again – I’ve got you covered with seven days of clean, protein-packed meals.
🧭 How to Use This Meal Plan
1️⃣ Includes 15 Recipes: This plan features 15 high-protein recipes from my recipe blog. 7 full days of balanced meals – breakfast, lunch, dinner, and optional snack
2️⃣ Compact Recipe Versions: Each recipe here is a simplified version for experienced cooks. For detailed steps, swap ideas, serving tips, and storage instructions, click the recipe name to open the full post on my recipe blog.
3️⃣ Complete Shopping List: A full shopping list for all 15 recipes is included in this post – organized to make grocery runs quick and easy.
4️⃣ Downloadable PDF: At the end, you can download a free PDF with all 15 recipes plus a sample meal plan (a basic version for reference).
🥑 What’s Inside This Clean Eating Plan
Here’s what you’ll find in this 7-day meal plan:
- ✅ Balanced meals with whole, minimally processed ingredients
- 🍳 High-protein recipes that actually keep you full
- 🥦 Gluten-free, dairy-optional meals for easy digestion
- ⏰ Quick & meal-prep-friendly recipes for busy weeks
- 🛒 A shopping list (at the end) to make life even easier
Clean eating doesn’t have to mean kale smoothies and grilled chicken on repeat – this plan proves it can be fresh, flavorful, and fun.
🍳 Recipes for the meal plan
Recipe Keys:
- GF → Gluten Free
- DF → Dairy Free
- LC → Low Carb (<20g per serve)
- MP → Meal Prep/Freezer Friendly
- HP → High Protein (>20g per serve)
- V → Vegetarian
- Q → Quick (under 30 mins)
- N → Contains Nuts
| 1| Overnight Blueberry Chia Protein 🫐 (GF, HP, MP, Q) Full Recipe |
| 2| Spinach and Feta Tortilla (HP, MP) Full Recipe |
| 3| Tomato, White Bean and Egg Skillet 🍳 (GF, HP, Q) Full Recipe |
| 4| Sausage and Potato Breakfast Hash 🥔 (GF, LC, HP, Q) Full Recipe |
| 5| Arugula, Strawberry and Avo Steak 🥩 (GF, DF, HP, Q) Full Recipe |
| 6| Spinach and Feta-Stuffed Chicken Breasts 🍗 (GF, LC, HP, MP) Full Recipe |
| 7| Salmon Bites with Maple Tahini Dressing 🐟 (GF, DF, LC, HP, Q) Full Recipe |
| 8| Chicken Kale Salad with Maple Tahini Dressing 🥗 (GF, DF, HP, Q) Full Recipe |
| 9| Parchment Garlic Butter Haddock 🧈 (GF, LC, HP, Q) Full Recipe |
| 10| Spiced Tomato-Baked Chicken Thighs 🍅 (GF, LC, HP, MP) Full Recipe |
| 11| Maple Tahini Dressing (GF, DF, LC, MP, Q) Full Recipe |
| 12| Spiced Veggie Pilaf Rice 🍛 (GF, DF, HP, MP) Full Recipe |
| 13| Spinach Feta Almond Biscuits 🧀 (GF, LC, MP) Full Recipe |
| 14| Soft Banana Oat Cookies 🍪 (GF, MP, Q) Full Recipe |
| 15| PB Coffee Protein Smoothie ☕ (GF, DF, HP, Q) Full Recipe |
🛒 Your Weekly Shopping List
🌿 What Clean Eating Really Means (and What It Doesn’t)
“Clean eating” isn’t a diet. It’s not about counting calories or cutting out entire food groups – it’s simply about choosing foods close to their natural state.
That means:
- Fresh produce over packaged snacks 🥕
- Lean proteins over processed meats 🍗
- Natural sweeteners like fruit and maple syrup 🍌
- Healthy fats from nuts, seeds, and avocados 🥑
Every recipe here checks those boxes – it’s food that makes you feel good, inside and out.
🗓️ Your 7-Day High-Protein Gluten-Free Meal Plan
Each day includes a high-protein breakfast, balanced lunch, satisfying dinner, and a clean snack option. Mix and match to suit your schedule or batch cook your favorites for the week.
🌅 Day 1 – Fresh Start
- Breakfast: Overnight Blueberry Chia Protein Oats 🫐 Creamy oats layered with chia, blueberries, and vanilla protein. Make once, enjoy twice.
- Lunch: Chicken Kale Salad with Maple Tahini Dressing 🥗 Grilled chicken, crunchy kale, avocado, and pumpkin seeds tossed in a clean, creamy tahini dressing.
- Dinner: Spiced Tomato-Baked Chicken Thighs 🍅 Juicy, oven-baked chicken simmered in a simple tomato and herb sauce.
- Snack: Soft Banana Oat Cookies 🍪 Sweetened naturally with banana – no refined sugar, just clean energy.
🥗 Day 2 – Clean & Colorful
- Breakfast: PB Coffee Protein Smoothie ☕ Coffee, protein powder, and peanut butter – the most delicious multitasking breakfast ever.
- Lunch: Arugula, Strawberry & Avocado Steak Salad 🥩 Lean steak meets vibrant berries and creamy avocado for a perfect sweet-salty balance.
- Dinner: Parchment Garlic Butter Haddock 🧈 A simple, wholesome bake with haddock, zucchini, and carrots. No frying, no fuss.
- Snack: Spinach Feta Almond Biscuits 🧀 Savory, satisfying, and high in protein – snack smart, stay full.
🍳 Day 3 – Protein + Plants
- Breakfast: Tomato, White Bean & Egg Skillet 🍳 Eggs baked in herby tomato sauce with white beans – plant protein meets breakfast perfection.
- Lunch: Salmon Bites with Maple Tahini Dressing 🐟 Golden salmon cubes drizzled with a nutty-sweet tahini sauce. Quick, clean, and oh-so-tasty.
- Dinner: Spiced Veggie Pilaf Rice 🍛 Fluffy basmati rice with peas, carrots, turmeric, and herbs for a wholesome dinner bowl.
- Snack: Soft Banana Oat Cookies 🍪 Soft, chewy, and perfect with a cup of tea.
🌯 Day 4 – Energize & Refresh
- Breakfast: Spinach & Feta Tortilla Bake Eggs, feta, and spinach wrapped up in a whole-grain tortilla – portable, tasty, and balanced.
- Lunch: Chicken Kale Salad with Maple Tahini Dressing 🥗 Make once, eat twice – meal prep win! Still as fresh and crisp on day 2.
- Dinner: Spinach & Feta-Stuffed Chicken Breasts 🍗 Juicy chicken filled with spinach and sun-dried tomatoes. High-protein comfort food.
- Snack: PB Coffee Protein Smoothie ☕ Refuel and rehydrate with this clean-energy drink.
🥑 Day 5 – Green & Glowing
- Breakfast: Overnight Blueberry Chia Protein Oats 🫐 Antioxidant-packed and meal-prep–friendly your morning, simplified.
- Lunch: Arugula, Strawberry & Avocado Steak Salad 🥩 Light yet satisfying, loaded with protein and color.
- Dinner: Salmon Bites with Maple Tahini Dressing 🐟 Omega-3s for the win – crispy, flavorful, and clean.
- Snack: Spinach Feta Almond Biscuits 🧀 Great with coffee or as a pre-dinner bite.
🍗 Day 6 – Feel-Good Comfort
- Breakfast: Sausage & Potato Breakfast Hash 🥔 High-protein, one-pan comfort food made with herby chicken sausages.
- Lunch: Tomato, White Bean & Egg Skillet 🍳 Meal prep – friendly and full of flavor eggs + beans = the ultimate clean combo.
- Dinner: Spiced Tomato-Baked Chicken Thighs 🍅 Hearty yet wholesome comfort without compromise.
- Snack: Soft Banana Oat Cookies 🍪 Perfect for dessert or a cozy afternoon treat.
🌞 Day 7 – Reset & Recharge
- Breakfast: PB Coffee Protein Smoothie ☕ Light, creamy, and energizing weekend brunch style in a glass.
- Lunch: Chicken Kale Salad with Maple Tahini Dressing 🥗 Refreshing and protein-rich a Sunday lunch favorite.
- Dinner: Parchment Garlic Butter Haddock 🧈 Clean proteins, fresh veggies, minimal cleanup. It’s the perfect “lazy Sunday” meal.
- Snack: Soft Banana Oat Cookies or Spinach Feta Almond Biscuits – your call!
🧊 Clean Eating Made Easy: Prep Tips & Swaps
- 🥣 Batch cook your breakfast – prep oats and cookies once for 3 days.
- 🐓 Double up chicken recipes – bake extra for salads or wraps later in the week.
- 🧈 Choose clean fats: olive oil, nut butters, tahini, avocado.
- 🥑 Smart swaps:
- Sub salmon with tofu or chickpeas for a plant-based day.
- Use almond milk or oat milk instead of dairy.
- Try brown rice instead of white for more fiber.
Clean eating doesn’t have to be all-or-nothing – small swaps make a big difference.
Recipes
1| Overnight Blueberry Chia Protein Oats
Ready in: 5 mins | Serves: 2
🥣 Ingredients:
- ½ cup oats
- 1 tbsp chia seeds
- 1 cup oat milk
- 1 scoop vanilla protein powder
- ½ cup blueberries
- 1 tbsp peanut butter
- 1 tbsp chopped pecans
👩🍳 Method:
1️⃣ Mix oats, chia seeds & oat milk in a jar.
2️⃣ Stir in protein powder until smooth.
3️⃣ Refrigerate overnight (or min. 4 hrs).
4️⃣ Top with blueberries, PB & pecans!
- Glycemic Index (GI): ~35-45 (Low)
- Glycemic Load (GL): ~10-12 (Low)
- Energy – 457kcal
- Carbs – 55g
- Protein – 21g
- Fat – 17g
2| Spinach and Feta Tortilla
Ready in: 35 mins | Serves: 2
📝 Ingredients:
- 🥚 4 eggs
- 🧀 4 oz cottage cheese
- 🧀 2 oz shredded cheese
- 🧀 1 oz feta (crumbled)
- 🍅 1 oz sun-dried tomatoes
- 🌿 1 oz spinach (chopped)
- 🌮 2 tortillas
- 🧄 ½ tsp garlic powder
- 🌿 ¼ tsp Italian seasoning
👩🍳 Method:
1️⃣ Blend eggs + cheeses until smooth
2️⃣ Mix in spinach, tomatoes & spices
3️⃣ Layer tortillas in greased dish
4️⃣ Pour mixture & spread evenly
5️⃣ Bake at 350°F for 20-25 mins
6️⃣ Garnish with fresh basil & enjoy!
- Glycemic Index (GI): ~30 (Low)
- Glycemic Load (GL): ~5 (Low)
- Energy – 454kcal
- Carbs – 24g
- Protein – 31g
- Fat – 26g
3| Tomato, White Bean and Egg Skillet
Ready in: 30 mins | Serves: 3
🥣 Ingredients:
- 3 slices bread, chopped
- 4 tbsp Parmesan
- 2 garlic cloves
- 10 oz cherry tomatoes
- 14 oz cannellini beans
- 6 eggs
- Fresh basil (optional)
👩🍳 Quick Steps:
1️⃣ Crisp bread in oil, toss with Parmesan
2️⃣ Sauté garlic, add tomatoes & beans
3️⃣ Stir in bread, make wells for eggs
4️⃣ Cover & cook 3-4 mins
5️⃣ Top with basil & dig in!
- Glycemic Index (GI): ~35 (Low)
- Glycemic Load (GL): ~10 (Low)
- Energy – 428 kcal
- Carbs – 31g
- Protein – 22g
- Fat – 24g
4| Sausage and Potato Breakfast Hash
Ready in: 25 mins | Serves: 2
📝 Ingredients:
- 1 tbsp butter
- 12 oz herby chicken sausage
- 1 onion, sliced
- 3.5 oz grated potatoes (squeezed dry)
- 2 eggs
- Salt & pepper to taste
👩🍳 Method:
1️⃣ Melt butter, brown sausage.
2️⃣ Add onion, cook until soft.
3️⃣ Add potatoes, cook until crispy.
4️⃣ Crack eggs, cook to preference.
5️⃣ Season, devour!
- Glycemic Index (GI): ~45 (Low)
- Glycemic Load (GL): ~7 (Low)
- Energy – 359 kcal
- Carbs – 18g
- Protein – 38g
- Fat – 15g
5| Arugula, Strawberry and Avo Steak Salad
Ready in: 25 mins | Serves: 4
🍴 Ingredients:
- 21 oz ribeye steak
- 6 oz arugula
- 7 oz strawberries, sliced
- 2 avocados
- Maple tahini dressing
👨🍳 Method:
1️⃣ Season & sear steak (4-7 mins/side)
2️⃣ Toss arugula with dressing
3️⃣ Top with berries, avocado & sliced steak
4️⃣ Drizzle more dressing & devour!
- Glycemic Index (GI): ~15 (low)
- Glycemic Load (GL): ~3 (very low)
- Energy – 596 kcal
- Carbs – 23g
- Protein – 36g
- Fat – 40g
6| Spinach and Feta Stuffed Chicken Breasts
Ready in: 35 mins | Serves: 2
📝 Ingredients:
- 2 chicken breasts
- 1 cup spinach 🥬
- ¼ cup feta cheese 🧀
- 2 tbsp sun-dried tomatoes 🍅
- 1 garlic clove 🧄
- 1 tsp paprika 🌶
- 1 tsp chili flakes (optional)
- Salt & pepper to taste
👨🍳 Method:
1️⃣ Sauté spinach, garlic, tomatoes. Mix in feta.
2️⃣ Butterfly chicken, stuff, secure with toothpicks.
3️⃣ Season, then pan-fry 20 mins until golden.
4️⃣ Rest 5 mins, slice & enjoy!
- Glycemic Index (GI): ~5 (Very low – primarily from sun-dried tomatoes)
- Glycemic Load (GL): ~1 (Negligible)
- Energy – 336 kcal
- Carbs – 9g
- Protein – 39g
- Fat – 16g
7| Salmon Bites with Maple Tahini Dressing
Ready in: 25 mins | Serves: 4
🍴 You’ll Need:
- 24 oz salmon, cubed
- 1 tsp garlic powder
- 1 tsp onion powder
- 4 tbsp maple tahini dressing
- 2 tsp sesame seeds
- 4 tbsp green onions
👩🍳 Quick Steps:
1️⃣ Toss salmon with oil & spices
2️⃣ Sear 8-10 mins until crispy
3️⃣ Drizzle with dressing
4️⃣ Top with sesame seeds & greens
- Glycemic Index (GI): ~10 (Low)
- Glycemic Load (GL): ~2 (Very Low)
- Energy – 364 kcal
- Carbs – 6g
- Protein – 40g
- Fat – 20g
8| Chicken Kale Salad with Maple Tahini Dressing
Ready in: 25 mins | Serves: 4
🥗 You’ll Need:
- 24 oz chicken breast 🍗
- 10 oz kale, massaged 🥬
- 1 avocado, cubed 🥑
- 1/4 cup dried cranberries 🍒
- 1/4 cup pumpkin seeds 🎃
- 6 tbsp maple tahini dressing 🍯
👩🍳 Quick Steps:
1️⃣ Marinate chicken in lemon, garlic & spices (5 mins).
2️⃣ Cook chicken in pan (6-7 mins/side).
3️⃣ Massage kale with 2 tbsp dressing.
4️⃣ Top with chicken, avocado, cranberries & seeds.
5️⃣ Drizzle remaining dressing & devour! 😋
- Glycemic Index (GI): ~20 (Low)
- Glycemic Load (GL): ~5 (Very Low)
- Energy – 546 kcal
- Carbs – 22g
- Protein – 47g
- Fat – 30g
9| Parchment Garlic Butter Haddock
Ready in: 25 mins | Serves: 2
📝 Ingredients:
- 12 oz haddock fillets 🎣
- 1.5 tbsp butter 🧈
- 1 garlic clove, minced 🧄
- 1 tbsp fresh parsley 🌿
- 1 zucchini + 1 carrot, sliced 🥕
- Salt & pepper to taste
👩🍳 Method:
1️⃣ Prep: Heat oven to 400°F (200°C). Fold parchment sheets in half.
2️⃣ Mix: Combine butter, garlic & parsley.
3️⃣ Layer: Place veggies on parchment, top with fish, slather with garlic butter.
4️⃣ Seal: Fold & crimp edges tight!
5️⃣ Bake: 15-16 mins. Open & devour! 😋
- Glycemic Index (GI): ~15 (Low)
- Glycemic Load (GL): ~2 (Very Low)
- Energy – 290 kcal
- Carbs – 10g
- Protein – 40g
- Fat – 10g
10| Spiced Tomato-Baked Chicken
Ready in: 60 mins | Serves: 8
📝 Ingredients:
- 4 chicken thighs (skinless)
- 1 tbsp smoked paprika
- 1 tsp cumin
- 3 garlic cloves, minced
- 1 lemon (juiced)
- 2 tomatoes, sliced
- 1 onion, sliced
- Salt & pepper to taste
👩🍳 Method:
1️⃣ Preheat oven to 400°F (200°C).
2️⃣ Mix paprika, cumin, garlic, lemon, salt & pepper. Rub on chicken.
3️⃣ Layer onions & tomatoes in a baking dish. Place chicken on top.
4️⃣ Bake 35-40 mins until golden.
5️⃣ Broil 2 mins for crispiness!
- Glycemic Index (GI): Low (~15-20)
- Glycemic Load (GL): Very Low (~3-5)
- Energy – 174 kcal
- Carbs – 9g
- Protein – 21g
- Fat – 6g
11| Maple Tahini Dressing
Ready in: 5 mins | Serves: 24 tbsp
📝 Ingredients:
- 6 oz tahini
- 3 tbsp maple syrup
- 3 tbsp tamari
- 4 tsp rice vinegar
- 4 tsp grated ginger
- 4 garlic cloves, crushed
👩🍳 Method:
1️⃣ Whisk all ingredients until smooth
2️⃣ Add 1 tsp water, then 2-7 tsp more as needed
3️⃣ Taste & add salt if desired
- Glycemic Index (GI): ~35 (low)
- Glycemic Load (GL): ~2 (very low)
- Energy – 60 kcal
- Carbs – 4g
- Protein – 2g
- Fat – 4g
12| Spiced Veggie Pilaf Rice
Ready in : 30mins | Serves: 8
📝 You’ll need:
- 1 cup basmati rice (rinsed)
- 1 onion 🧅 + 2 garlic cloves 🧄
- ½ cup peas + ½ cup carrots 🥕
- ½ tsp each: coriander, paprika, turmeric 🌶️
- 2 tbsp oil
- 1¾ cups water 💧
👩🍳 Method:
1️⃣ Sauté onion + garlic in oil until golden.
2️⃣ Add veggies + spices. Cook 2 mins.
3️⃣ Stir in rice + water. Boil, then simmer covered for 15 mins.
4️⃣ Fluff & rest 5 mins. Top with nuts (optional)!
- Glycemic Index (GI): ~55 (Medium)
- Glycemic Load (GL): ~20 (Moderate)
- Energy – 250kcal
- Carbs – 45g
- Protein – 5g
- Fat – 3g
13| Spinach Feta Almond Biscuits
Ready in: 30 mins | Serves: 8
📝 Ingredients:
- 5oz spinach 🌿
- 4oz feta cheese 🧀
- 4oz almond flour 🌰
- 4oz egg whites 🥚
- 1oz green onions 🌱
- 1 tsp baking powder 🥄
👩🍳 Method:
1️⃣ Sauté spinach & onions
2️⃣ Mix all ingredients
3️⃣ Form 6 biscuits
4️⃣ Bake at 350°F for 20-25 mins
- Glycemic Index (GI): ~15 (very low)
- Glycemic Load (GL): ~1 (negligible)
- Energy – 240kcal
- Carbs – 46g
- Protein – 5g
- Fat – 4g
14| Soft Banana Oat Cookies
Ready in: 25 mins | Makes: 20
📝 Ingredients:
- 2 ripe bananas 🍌
- 2 eggs 🥚
- 1/4 cup coconut sugar 🥥
- 1/4 cup coconut oil 🛢
- 1 tsp vanilla 🌿
- 1.5 cups oats 🌾
- 1/2 tsp cinnamon ✨
- 1/2 tsp baking soda 🧂
- 1/2 cup dark chocolate chips 🍫
👩🍳 Method:
1️⃣ Preheat oven to 350°F (175°C)
2️⃣ Mash bananas + whisk wet ingredients
3️⃣ Mix in dry ingredients + choc chips
4️⃣ Scoop 2-tbsp balls onto tray
5️⃣ Bake 12-15 mins until golden
6️⃣ Cool & enjoy! 😋
- Glycemic Index (GI): ~35 (Low)
- Glycemic Load (GL): ~5 (Low)
- Energy – 127 kcal
- Carbs – 14g
- Protein – 2g
- Fat – 7g
15| PB Coffee Protein Smoothie
Ready in: 5 mins | Serves: 2
Ingredients:
- ☕ 1 cup cold coffee
- 🥜 2 tbsp peanut butter
- 🍌 1 frozen banana
- 💪 1 scoop protein powder
- 🥛 Splash of almond milk
Method:
- Blend coffee, PB, banana & protein powder until smooth.
- Add almond milk if too thick.
- Pour, sip & conquer your day!
- Glycemic Index (GI): ~30-35 (Low)
- Glycemic Load (GL): ~10-12 (Low)
- Energy – 305 kcal
- Carbs – 28g
- Protein – 28g
- Fat – 9g
Download Recipe PDF
Click here to download a pdf version of 15 recipes mentioned above.
Download Recipe PDF
Click here to download a pdf version of 15 recipes mentioned above.
Clean Eating Doesn’t Have to Be Complicated
Here’s the truth – eating well shouldn’t feel like a full-time job. This plan keeps things fresh, simple, and high in protein so you stay full, fueled, and focused all week long.
Whether your goal is to reset, lose a few pounds, or just eat more real food, these recipes will help you feel amazing – without spending hours in the kitchen.
So go ahead, save this post, pin it for later, and tell me in the comments: 👉 Which clean eating recipe will you try first?
(My bet’s on those Salmon Bites – they’re next-level.)
