14-Day Clean-Eating Meal Plan Created by a Dietitian: 1,200 Calories

This easy clean-eating meal plan for weight loss features healthy whole foods and limits processed foods to help you get back on track with healthy habits.

Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015.

Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life.

If you feel like your healthy habits have gotten off track, this simple take on a clean-eating meal plan will lead you back to the eating habits that help you feel your best. Over the course of this 14-day meal plan, you'll get your fill of healthy whole foods—some that you'll prep from scratch and others that you can buy from the store.

The meals and snacks in this plan will have you feeling energized, satisfied and good about what's on your plate. At 1,200 calories, this meal plan will set you up to lose upward of 3 to 4 pounds over two weeks.

Need a higher calorie level? See this same clean-eating meal plan at 1,500 and 2,000 calories.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

Clean-Eating Meal Plan for Beginners

If you're new to clean eating, the premise is simple, and following a meal plan—or simply using it for inspiration—can make it even easier to understand what it's all about. Clean eating is a great way to up your intake of good-for-you foods, like whole grains, lean protein, healthy fats and plenty of fruits and veggies, while limiting the stuff that can make you feel not-so-great in large amounts, like refined carbs, alcohol, added sugars and hydrogenated fats.

Here at EatingWell, we approach clean eating sensibly. While all foods can be part of a healthy diet, sometimes you just need to hit reset and focus on eating more of the healthy foods you may be skimping on. With 14 days of wholesome meals and snacks, this easy-to-follow clean-eating meal plan is a great way to get more of those good-for-you foods.

If 14 days feel like too much, start with our 3-Day Clean Eating Kick-Start Meal Plan and go from there. Once you conquer this 14-day plan, try our 30 Days of Whole Foods Challenge, where you can plan to eat tons of delicious whole foods, like what you'll find in this meal plan.

Looking for more? See all of our clean-eating meal plans and healthy clean-eating recipes.

Week 1

How to Meal Prep Your Week of Meals

A little prep at the beginning of the week goes a long way to make the rest of the week easy.

1. Meal prep the Spinach & Feta Turkey Meatballs with Herbed Quinoa to have for lunch on Days 2 through 5. Store in an airtight container to keep fresh for the week.
2. Make a double batch of the Lemon-Tahini Dressing. You'll use it throughout the week for lunch and dinner. Store in a sealed glass container in the refrigerator.
3. Cook a double batch of the Easy Brown Rice to use throughout the week. Store in a large glass meal-prep container. Because Day 1's dinner—the 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 don't have to make two different kinds of rice.

Day 1

Breakfast (288 calories)

• 1 serving Muesli with Raspberries

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 (62 calories)

• 1 medium orange

Lunch (360 calories)

• 4 cups White Bean & Veggie Salad