14-Day Clean-Eating Meal Plan: 1,500 Calories
If you feel like your healthy habits have gotten off track, this simple take on a clean-eating meal plan can help you get back to the eating habits that help you feel your best. With 14 days of wholesome meals and snacks, this clean-eating meal plan 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 (think 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. Read More: 7 Tips for Clean Eating Over the course of this 14-day diet 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 (see our Clean-Eating Shopping Tips for finding the “cleanest” versions of packaged foods). The meals and snacks in this plan will have you feeling energized, satisfied and good about what’s on your plate. And at 1,500 calories, this diet meal plan will set you up to lose upwards of 4 pounds over the 2 weeks. Looking for a different calorie level? See this clean-eating meal plan at 1,200 and 2,000 calories. 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 Clean-Eating Challenge for 30 days, where you can plan to eat tons of delicious clean-eating 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 Week 1 How to Meal Prep You Week of Meals: A little prep at the beginning of the week goes a long way to make your week ahead easy. Make a double batch of the Lemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner.Cook a double batch of the Easy Brown Rice to use throughout the week. Because Day 1’s dinner (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’re not having to make two different rices. Day 1 Prewashed Greens Breakfast (287 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 (216 calories) 1 medium orange20 almonds Lunch (360 calories) 4 cups White Bean & Veggie Salad P.M. Snack (200 calories) 1 medium apple, sliced1 Tbsp. peanut butter Dinner (420 calories) 4 cups (1 1/2 servings) Kale Salad with Beets & Wild Rice1 serving Balsamic-Dijon Chicken Meal-Prep Tip: Save 1 serving Balsamic-Dijon Chicken (1/2 breast) for lunch of Day 2. Daily Totals: 1,483 calories, 70 g protein, 161 g carbohydrates, 44 g fiber, 68 g fat, 1,453 mg sodium. Day 2 Squash & Red Lentil Curry Breakfast (271 calories) 1 serving Avocado-Egg Toast Clean-Eating Shopping Tip: Use sprouted-grain bread as your bread for these next two weeks as it’s made without added sugars, unlike many store-bought breads. Also, if you plan to top your egg toast with hot sauce, look for a brand that’s made without added sugars. A.M. Snack (216 calories) 1 medium pear1 oz. Cheddar cheese Lunch (353 calories) 2 cups mixed greens1/2 cup chopped cucumber1/2 Balsamic-Dijon Chicken breast, chopped2 Tbsp. Lemon-Tahini Dressing2 Tbsp. sunflower seeds Combine greens, cucumber and chicken and top with dressing and sunflower seeds. P.M. Snack (123 calories) 1 medium orange8 almonds Dinner (552 calories) 1 serving cup Squash & Red Lentil Curry1 cup Easy Brown Rice Meal-Prep Tip: Save a 1 cup serving of rice to have for dinner on Day 3. Daily Totals: 1,515 calories, 74 g protein, 173 g carbohydrates, 36 g fiber, 62 g fat, 2,154 mg sodium. Day 3 5628534.jpg Breakfast (287 calories) 1 serving Muesli with Raspberries1 medium orange A.M. Snack (62 calories) 1 medium pear12 almonds Lunch (326 calories) 1 serving cups Squash & Red Lentil Curry P.M. Snack (200 calories) 1 medium apple, sliced1 Tbsp. peanut butter Dinner (439 calories) 1 serving Asian Tilapia with Stir-Fried Green Beans1 cup Easy Brown Rice Daily Totals: 1,507 calories, 64 g protein, 230 g carbohydrates, 48 g fiber, 45 g fat, 1,500 mg sodium. Day 4 5147298.jpg Breakfast (335 calories) 1/2 cup rolled oats, cooked in 1 cup milk1 medium plum, chopped2 Tbsp. slivered almonds Cook oats and top with plum, almonds and a pinch of cinnamon. A.M. Snack (211 calories) 10 seeded crackers1/4 cup hummus Lunch (420 calories) 1 serving Veggie & Hummus Sandwich1 medium apple Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure you’re choosing one without added sugars or excess sodium. You can also try making your own. EatingWell’s Garlic Hummus is both easy and delicious. P.M. Snack (105 calories) 1 medium banana Dinner (432 calories) 1 serving Sheet-Pan Chicken & Brussels Sprouts1 1/2 cups mixed greens dressed with 2 Tbsp. Lemon-Tahini Dressing Daily Totals: 1,504 calories, 68 g protein, 194 g carbohydrates, 40 g fiber, 58 g fat, 1,928 mg sodium. Day 5 Pork Chops with Garlicky Broccoli Breakfast (290 calories) 1 serving Peanut Butter-Banana Cinnamon Toast Clean-Eating Shopping Tip: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. Read more about choosing a healthy peanut butter. A.M. Snack (109 calories) 1/2 cup raspberries10 almonds Lunch (360 calories) 4 cups White Bean & Veggie Salad P.M. Snack (211 calories) 10 seeded crackers1/4 cup hummus Dinner (543 calories) 1 serving Pork Chops with Garlicky Broccoli Daily Totals: 1,514 calories, 64 g protein, 130 g carbohydrates, 37 g fiber, 88 g fat, 1,551 mg sodium. Day 6 5434467.jpg Breakfast (335 calories) 1/2 cup rolled oats, cooked in 1 cup milk1 medium plum, chopped2 Tbsp. slivered almonds Cook oats and top with plum, almonds and a pinch of cinnamon. A.M. Snack (101 calories) 1 medium pear Lunch (387 calories) 1 serving Veggie & Hummus Sandwich1 medium orange P.M. Snack (200 calories) 1 medium apple, sliced1 Tbsp. peanut butter Dinner (491 calories) 1 serving Cauliflower Rice-Stuffed Peppers2 cups mixed greens dressed with 1 1/2 Tbsp. Citrus Vinaigrette Meal-Prep Tip: You’ll use the remaining Citrus Vinaigrette next week. Daily Totals: 1,514 calories, 64 g protein, 178 g carbohydrates, 39 g fiber, 67 g fat, 1,215 mg sodium. Day 7 Spicy Weight-Loss Cabbage Soup Breakfast (307 calories) 2 cups Jason Mraz’s Avocado Green Smoothie A.M. Snack (210 calories) 1 medium banana1 Tbsp. peanut butter Lunch (414 calories) 2 1/4 cupTomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus1 medium orange Meal-Prep Tip: Save a serving of the Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette to have for lunch on Day 10. Store the dressing separately. P.M. Snack (30 calories) 1 plum Dinner (545 calories) 2 cups Mexican Cabbage Soup2 cups No-Cook Black Bean Salad Meal-Prep Tip: Save a 1-cup serving of the No-Cook Black Bean Salad to have for lunch on Day 9. Store the dressing separately and wait to add until ready to eat. Pack up two 2-cup servings of the Mexican Cabbage Soup to have for lunch on Days 9 & 12. Daily Totals: 1,506 calories, 43 g protein, 209 g carbohydrates, 56 g fiber, 64 g fat, 1,552 mg sodium. Week 2 Week 2 How to Meal Prep You Week of Meals: A little prep at the beginning of the week goes a long way to make your week ahead easy. Make a batch of the Meal-Prep Sheet-Pan Chicken Thighs and Basic Quinoa when preparing the Greek Kale Salad with Quinoa & Chicken recipe for dinner on Day 8. This way, you’ll have leftover chicken and quinoa to use during the week. Day 8 Greek Kale Salad with Quinoa & Chicken Breakfast (368 calories) 1 serving Scrambled Eggs with Vegetables1 plum A.M. Snack (119 calories) 1/4 cup hummus1 cup sliced cucumber Lunch (387 calories) 1 serving Veggie & Hummus Sandwich1 medium orange P.M. Snack (210 calories) 1 medium banana1 Tbsp. peanut butter Dinner (302 calories) 1 serving Greek Kale Salad with Quinoa & Chicken Evening Snack (102 calories) 1 serving Broiled Mango Daily Totals: 1,488 calories, 64 g protein, 167 g carbohydrates, 34 g fiber, 68 g fat, 1,870 mg sodium. Day 9 4694709.jpg Breakfast (307 calories) 2 cups Jason Mraz’s Avocado Green Smoothie A.M. Snack (217 calories) 1 medium pear15 almonds Lunch (384 calories) 2 cups Mexican Cabbage Soup1 cup No-Cook Black Bean Salad P.M. Snack (92 calories) 3/4 cup Kiwi & Mango with Fresh Lime Zest Dinner (519 calories) 1 cup riced cauliflower, heated1 servingSoy-Lime Roasted Tofu2 cupsColorful Roasted Sheet-Pan Veggies2 Tbsp.Citrus Vinaigrette Top riced cauliflower with tofu, veggies and drizzle with the vinaigrette. Daily Totals: 1,519 calories, 50 g protein, 181 g carbohydrates, 51 g fiber, 77 g fat, 1,501 mg sodium. Day 10 chicken apple kale wraps Breakfast (320 calories) 1 serving Peanut Butter-Banana Cinnamon Toast1 plum A.M. Snack (78 calories) 1 hard-boiled egg seasoned with a pinch each salt & pepper Lunch (434 calories) 1 serving Chicken & Apple Kale Wraps1 cup raspberries P.M. Snack (249 calories) 1 medium apple20 almonds Dinner (402 calories) 1 serving Panko-Crusted Pork Chops with Asian Slaw Daily Totals: 1,482 calories, 82 g protein, 156 g carbohydrates, 35 g fiber, 74 g fat, 1,343 mg sodium. Day 11 Salmon & Asparagus with Lemon-Garlic Butter Sauce Breakfast (332 calories) 1 serving Avocado-Egg Toast1 medium orange A.M. Snack (211 calories) 10 seeded crackers1/4 cup hummus Lunch (365 calories) 1 serving Greek Kale Salad with Quinoa & Chicken1 cup raspberries P.M. Snack (95 calories) 1 medium apple Dinner (478 calories) 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce1 cup Basic Quinoa Meal-Prep Tip: Cook a hard-boiled egg tonight so it’s ready for your P.M. Snack on Day 12. Daily Total: 1,482 calories, 76 g protein, 168 g carbohydrates, 37 g fiber, 60 g fat, 1,608 mg sodium. Day 12 4456404.jpg Breakfast (290 calories) 1 serving Peanut Butter-Banana Cinnamon Toast A.M. Snack (163 calories) 1 medium pear8 almonds Lunch (461 calories) 2 cups Mexican Cabbage Soup2 cups mixed greens1 Tbsp. Citrus Vinaigrette2 Tbsp. sunflower seeds Toss greens in vinaigrette. Top with sunflower seeds. P.M. Snack (192 calories) 1 hard-boiled egg, seasoned with a pinch each of salt and pepper1 oz. Cheddar cheese Dinner (408 calories) 1 serving Spaghetti Squash & Meatballs Daily Totals: 1,514 calories, 70 g protein, 167 g carbohydrates, 41 g fiber, 67 g fat, 1,784 mg sodium. Day 13 Zucchini Noodles with Avocado Pesto Shrimp Breakfast (362 calories) 1 cup nonfat plain Greek yogurt1 cup blueberries1/3 cup muesli A.M. Snack (210 calories) 1 medium banana1 Tbsp. peanut butter Lunch (387 calories) 1 serving Veggie & Hummus Sandwich1 medium orange P.M. Snack (95 calories) 1 medium apple Dinner (447 calories) 1 serving Zucchini Noodles with Avocado Pesto & Shrimp Daily Totals: 1,500 calories, 75 g protein, 183 g carbohydrates, 39 g fiber, 62 g fat, 1,155 mg sodium. Day 14 3758878.jpg Breakfast (332 calories) 1 serving Avocado-Egg Toast1 medium orange A.M. Snack (217 calories) 1 medium pear15 almonds Lunch (378 calories) 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 slice sprouted-grain bread, toasted and topped with 2 Tbsp. hummus P.M. Snack (30 calories) 1 plum Dinner (562 calories) 1 serving Fish with Coconut-Shallot Sauce1 cup Basic Quinoa2 cups mixed greens topped with 1 Tbsp. Citrus Vinaigrette Daily Totals: 1,520 calories, 70 g protein, 160 g carbohydrates, 37 g fiber, 72 g fat, 1,150 mg sodium. You made it! Great job following this clean-eating meal plan at 1,500 calories. Whether you made every single recipe in this diet plan or not, we hope you found it inspiring, exciting and informational. Keep up the good work and don’t miss our other healthy meal plans.
14-Day Clean-Eating Meal Plan: 1,500 Calories
14-Day Clean-Eating Meal Plan: 1,500 Calories
14-Day Clean-Eating Meal Plan: 1,500 Calories
If you feel like your healthy habits have gotten off track, this simple take on a clean-eating meal plan can help you get back to the eating habits that help you feel your best. With 14 days of wholesome meals and snacks, this clean-eating meal plan 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 (think 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.
Read More: 7 Tips for Clean Eating
Over the course of this 14-day diet 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 (see our Clean-Eating Shopping Tips for finding the “cleanest” versions of packaged foods). The meals and snacks in this plan will have you feeling energized, satisfied and good about what’s on your plate. And at 1,500 calories, this diet meal plan will set you up to lose upwards of 4 pounds over the 2 weeks. Looking for a different calorie level? See this clean-eating meal plan at 1,200 and 2,000 calories. 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 Clean-Eating Challenge for 30 days, where you can plan to eat tons of delicious clean-eating 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
Week 1
How to Meal Prep You Week of Meals:
A little prep at the beginning of the week goes a long way to make your week ahead easy.
Make a double batch of the Lemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner.Cook a double batch of the Easy Brown Rice to use throughout the week. Because Day 1’s dinner (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’re not having to make two different rices.
Day 1
Prewashed Greens
Breakfast (287 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 (216 calories)
1 medium orange20 almonds
Lunch (360 calories)
4 cups White Bean & Veggie Salad
P.M. Snack (200 calories)
1 medium apple, sliced1 Tbsp. peanut butter
Dinner (420 calories)
4 cups (1 1/2 servings) Kale Salad with Beets & Wild Rice1 serving Balsamic-Dijon Chicken
Meal-Prep Tip: Save 1 serving Balsamic-Dijon Chicken (1/2 breast) for lunch of Day 2.
Daily Totals: 1,483 calories, 70 g protein, 161 g carbohydrates, 44 g fiber, 68 g fat, 1,453 mg sodium.
Day 2
Squash & Red Lentil Curry
Breakfast (271 calories)
1 serving Avocado-Egg Toast
Clean-Eating Shopping Tip: Use sprouted-grain bread as your bread for these next two weeks as it’s made without added sugars, unlike many store-bought breads. Also, if you plan to top your egg toast with hot sauce, look for a brand that’s made without added sugars.
1 medium pear1 oz. Cheddar cheese
Lunch (353 calories)
2 cups mixed greens1/2 cup chopped cucumber1/2 Balsamic-Dijon Chicken breast, chopped2 Tbsp. Lemon-Tahini Dressing2 Tbsp. sunflower seeds
Combine greens, cucumber and chicken and top with dressing and sunflower seeds.
P.M. Snack (123 calories)
1 medium orange8 almonds
Dinner (552 calories)
1 serving cup Squash & Red Lentil Curry1 cup Easy Brown Rice
Meal-Prep Tip: Save a 1 cup serving of rice to have for dinner on Day 3.
Daily Totals: 1,515 calories, 74 g protein, 173 g carbohydrates, 36 g fiber, 62 g fat, 2,154 mg sodium.
Day 3
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1 serving Muesli with Raspberries1 medium orange
A.M. Snack (62 calories)
1 medium pear12 almonds
Lunch (326 calories)
1 serving cups Squash & Red Lentil Curry
Dinner (439 calories)
1 serving Asian Tilapia with Stir-Fried Green Beans1 cup Easy Brown Rice
Daily Totals: 1,507 calories, 64 g protein, 230 g carbohydrates, 48 g fiber, 45 g fat, 1,500 mg sodium.
Day 4
5147298.jpg
Breakfast (335 calories)
1/2 cup rolled oats, cooked in 1 cup milk1 medium plum, chopped2 Tbsp. slivered almonds
Cook oats and top with plum, almonds and a pinch of cinnamon.
A.M. Snack (211 calories)
10 seeded crackers1/4 cup hummus
Lunch (420 calories)
1 serving Veggie & Hummus Sandwich1 medium apple
Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure you’re choosing one without added sugars or excess sodium. You can also try making your own. EatingWell’s Garlic Hummus is both easy and delicious.
P.M. Snack (105 calories)
1 medium banana
Dinner (432 calories)
1 serving Sheet-Pan Chicken & Brussels Sprouts1 1/2 cups mixed greens dressed with 2 Tbsp. Lemon-Tahini Dressing
Daily Totals: 1,504 calories, 68 g protein, 194 g carbohydrates, 40 g fiber, 58 g fat, 1,928 mg sodium.
Day 5
Pork Chops with Garlicky Broccoli
Breakfast (290 calories)
1 serving Peanut Butter-Banana Cinnamon Toast
Clean-Eating Shopping Tip: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. Read more about choosing a healthy peanut butter.
A.M. Snack (109 calories)
1/2 cup raspberries10 almonds
P.M. Snack (211 calories)
Dinner (543 calories)
1 serving Pork Chops with Garlicky Broccoli
Daily Totals: 1,514 calories, 64 g protein, 130 g carbohydrates, 37 g fiber, 88 g fat, 1,551 mg sodium.
Day 6
5434467.jpg
A.M. Snack (101 calories)
1 medium pear
Lunch (387 calories)
1 serving Veggie & Hummus Sandwich1 medium orange
Dinner (491 calories)
1 serving Cauliflower Rice-Stuffed Peppers2 cups mixed greens dressed with 1 1/2 Tbsp. Citrus Vinaigrette
Meal-Prep Tip: You’ll use the remaining Citrus Vinaigrette next week.
Daily Totals: 1,514 calories, 64 g protein, 178 g carbohydrates, 39 g fiber, 67 g fat, 1,215 mg sodium.
Day 7
Spicy Weight-Loss Cabbage Soup
Breakfast (307 calories)
2 cups Jason Mraz’s Avocado Green Smoothie
A.M. Snack (210 calories)
1 medium banana1 Tbsp. peanut butter
Lunch (414 calories)
2 1/4 cupTomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus1 medium orange
Meal-Prep Tip: Save a serving of the Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette to have for lunch on Day 10. Store the dressing separately.
P.M. Snack (30 calories)
1 plum
Dinner (545 calories)
2 cups Mexican Cabbage Soup2 cups No-Cook Black Bean Salad
Meal-Prep Tip: Save a 1-cup serving of the No-Cook Black Bean Salad to have for lunch on Day 9. Store the dressing separately and wait to add until ready to eat. Pack up two 2-cup servings of the Mexican Cabbage Soup to have for lunch on Days 9 & 12.
Daily Totals: 1,506 calories, 43 g protein, 209 g carbohydrates, 56 g fiber, 64 g fat, 1,552 mg sodium.
Week 2
Week 2
Make a batch of the Meal-Prep Sheet-Pan Chicken Thighs and Basic Quinoa when preparing the Greek Kale Salad with Quinoa & Chicken recipe for dinner on Day 8. This way, you’ll have leftover chicken and quinoa to use during the week.
Day 8
Greek Kale Salad with Quinoa & Chicken
Breakfast (368 calories)
1 serving Scrambled Eggs with Vegetables1 plum
A.M. Snack (119 calories)
1/4 cup hummus1 cup sliced cucumber
P.M. Snack (210 calories)
Dinner (302 calories)
1 serving Greek Kale Salad with Quinoa & Chicken
Evening Snack (102 calories)
1 serving Broiled Mango
Daily Totals: 1,488 calories, 64 g protein, 167 g carbohydrates, 34 g fiber, 68 g fat, 1,870 mg sodium.
Day 9
4694709.jpg
A.M. Snack (217 calories)
1 medium pear15 almonds
Lunch (384 calories)
2 cups Mexican Cabbage Soup1 cup No-Cook Black Bean Salad
P.M. Snack (92 calories)
3/4 cup Kiwi & Mango with Fresh Lime Zest
Dinner (519 calories)
1 cup riced cauliflower, heated1 servingSoy-Lime Roasted Tofu2 cupsColorful Roasted Sheet-Pan Veggies2 Tbsp.Citrus Vinaigrette
Top riced cauliflower with tofu, veggies and drizzle with the vinaigrette.
Daily Totals: 1,519 calories, 50 g protein, 181 g carbohydrates, 51 g fiber, 77 g fat, 1,501 mg sodium.
Day 10
chicken apple kale wraps
Breakfast (320 calories)
1 serving Peanut Butter-Banana Cinnamon Toast1 plum
A.M. Snack (78 calories)
1 hard-boiled egg seasoned with a pinch each salt & pepper
Lunch (434 calories)
1 serving Chicken & Apple Kale Wraps1 cup raspberries
P.M. Snack (249 calories)
1 medium apple20 almonds
Dinner (402 calories)
1 serving Panko-Crusted Pork Chops with Asian Slaw
Daily Totals: 1,482 calories, 82 g protein, 156 g carbohydrates, 35 g fiber, 74 g fat, 1,343 mg sodium.
Day 11
Salmon & Asparagus with Lemon-Garlic Butter Sauce
Breakfast (332 calories)
1 serving Avocado-Egg Toast1 medium orange
Lunch (365 calories)
1 serving Greek Kale Salad with Quinoa & Chicken1 cup raspberries
P.M. Snack (95 calories)
1 medium apple
Dinner (478 calories)
1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce1 cup Basic Quinoa
Meal-Prep Tip: Cook a hard-boiled egg tonight so it’s ready for your P.M. Snack on Day 12.
Daily Total: 1,482 calories, 76 g protein, 168 g carbohydrates, 37 g fiber, 60 g fat, 1,608 mg sodium.
Day 12
4456404.jpg
A.M. Snack (163 calories)
1 medium pear8 almonds
Lunch (461 calories)
2 cups Mexican Cabbage Soup2 cups mixed greens1 Tbsp. Citrus Vinaigrette2 Tbsp. sunflower seeds
Toss greens in vinaigrette. Top with sunflower seeds.
P.M. Snack (192 calories)
1 hard-boiled egg, seasoned with a pinch each of salt and pepper1 oz. Cheddar cheese
Dinner (408 calories)
1 serving Spaghetti Squash & Meatballs
Daily Totals: 1,514 calories, 70 g protein, 167 g carbohydrates, 41 g fiber, 67 g fat, 1,784 mg sodium.
Day 13
Zucchini Noodles with Avocado Pesto Shrimp
Breakfast (362 calories)
1 cup nonfat plain Greek yogurt1 cup blueberries1/3 cup muesli
A.M. Snack (210 calories)
P.M. Snack (95 calories)
Dinner (447 calories)
1 serving Zucchini Noodles with Avocado Pesto & Shrimp
Daily Totals: 1,500 calories, 75 g protein, 183 g carbohydrates, 39 g fiber, 62 g fat, 1,155 mg sodium.
Day 14
3758878.jpg
Lunch (378 calories)
2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette1 slice sprouted-grain bread, toasted and topped with 2 Tbsp. hummus
Dinner (562 calories)
1 serving Fish with Coconut-Shallot Sauce1 cup Basic Quinoa2 cups mixed greens topped with 1 Tbsp. Citrus Vinaigrette
Daily Totals: 1,520 calories, 70 g protein, 160 g carbohydrates, 37 g fiber, 72 g fat, 1,150 mg sodium.
You made it!
Great job following this clean-eating meal plan at 1,500 calories. Whether you made every single recipe in this diet plan or not, we hope you found it inspiring, exciting and informational. Keep up the good work and don’t miss our other healthy meal plans.
Week 1
Week 1
Prewashed Greens
Prewashed Greens
Squash & Red Lentil Curry
Squash & Red Lentil Curry
5628534.jpg
5628534.jpg
5147298.jpg
5147298.jpg
Pork Chops with Garlicky Broccoli
Pork Chops with Garlicky Broccoli
5434467.jpg
5434467.jpg
Spicy Weight-Loss Cabbage Soup
Spicy Weight-Loss Cabbage Soup
Week 2
Week 2
Greek Kale Salad with Quinoa & Chicken
Greek Kale Salad with Quinoa & Chicken
4694709.jpg
4694709.jpg
chicken apple kale wraps
chicken apple kale wraps
Salmon & Asparagus with Lemon-Garlic Butter Sauce
Salmon & Asparagus with Lemon-Garlic Butter Sauce
4456404.jpg
4456404.jpg
Zucchini Noodles with Avocado Pesto Shrimp
Zucchini Noodles with Avocado Pesto Shrimp
3758878.jpg
3758878.jpg
