Clean Eating Challenge

 EatingWell for a Healthier You - 30-Day Clean Eating Challenge

Eating clean is a lot easier when your cupboards, fridge and freezer are stocked with healthy, whole foods and minimally processed ingredients. Consider this 30-day challenge your inspiration to clean up your plate and feel the benefits of whole foods. We’ve put together our best clean-eating tips and recipes so you can eat delicious, whole foods all month long. clean eating calendar 30 Days of Clean Eating Recipes Checklist Day 1: Carry a water bottle Especially in the heat of the summer months, it is super important to stay hydrated. There are several signs to help you tell if you’re getting enough to drink, but a few easy tips can help you get ahead of it. Bring a water bottle with you whenever you can to make it easy to take sips here and there. Day 2: Choose whole grains The Dietary Guidelines for Americans recommend making at least half of your grains whole grains. Whole grains are a great source of fiber and nutrients to keep your digestive tract healthy. This may sound like a lot, but swapping in whole grains with foods you already eat makes it easier. Try using whole grain pastas or choosing brown rice over white rice to help you meet your goal. Day 3: Add in veggies There is no bad time to add vegetables to a meal or snack, especially in the summer months. An easy way to get more veg into your day is to add it to things you already eat. Try adding greens to pasta, vegetables to a stir-fry or peas to your rice to boost your daily intake. Day 4: Try this recipe Tonight, try our Roasted Salmon Caprese recipe. This recipe is a mashup of some of our favorite flavors to create a delicious, well-rounded dish. Not to mention, it is on the table in 30 minutes and requires minimal cleanup. Day 5: Go Meatless Cutting back on meat can help you save money, eat healthy and make your plate more earth-friendly. Not to mention, there are several health benefits of going plant-based more often. Today, try to not eat any meat and limit your intake of animal products. Fresh recipes like our Healthy Detox Salad will leave you feeling nourished and satisfied, no meat required. Day 6: Treat Yourself Though desserts are not necessarily front-of-mind when thinking about clean eating, every pattern needs to allow some wiggle room. Treating yourself occasionally makes your pattern more sustainable and realistic for the long term. Planning when and how you treat yourself can help you enjoy it and keep it in check. Try our Pink Lemonade Nice Cream today. Bursting with fruit and flavor, this is a timeless summer treat. Day 7: Make it from scratch A key part of eating clean is to limit the processed foods you are eating. One simple way to do this is to make foods you enjoy from scratch when it makes sense. Whether it is lunch, a go-to snack or a fun drink, cooking from scratch allows you to save money, eat healthy and customize flavors to your liking. Day 8: Use spices Spices are a great way to boost the flavor of your food without added salt, sugar or fat. Plus, several spices boast impressive antioxidant benefits to help you stay healthy and fight off chronic disease. Adding spices can also give foods a more complex, satisfying taste. Play around with some of your favorite spices to make a meal bursting with flavor and nutrition tonight. Day 9: Try this recipe For a delicious vegetarian main, try our Baked Falafel Sandwich. Chickpeas, tahini and spices help this main to be protein-packed and so flavorful, you won’t even miss the meat. Not to mention, the leftovers are great all week long. Day 10: Drink water before meals Sipping on water before a meal can help you hydrate up and be more mindful of hunger and fullness. While you cook or before you sit down to eat, take a few minutes to drink a glass to reap the benefits of staying hydrated. Day 11: Swap eggs for tofu There are several health benefits of going plant-based more often, and it’s better for the environment, too. Try swapping out eggs in your morning vegetable scramble with tofu. This plant-based alternative has comparable flavor and it is packed with protein and nutrition to help you go meatless today. Day 12: Shop local Focusing on getting your produce locally can help you get excellent quality food while supporting your own community. These days there are several options for produce and more, from farmers markets to co-ops and beyond. Try some seasonal produce and support a local business today. Day 13: Grill out Summer is the season for grilling. Fire up the charcoals (or gas) and enjoy all the flavors cooking over flame has to offer. Not to mention, grilling boosts the taste of food without having to add much salt or oil, which makes it easy to have clean, easy entrees or sides. It cuts down on the dishes, too. Talk about a win-win. Day 14: Get takeout Now more than ever, restaurants in your area could use your support. Take a night off from cooking and get a whole foods-focused meal from one of your favorite places near you. Learning how to navigate eating out is important for taking clean eating beyond this challenge. Day 15: Try this recipe Nothing says summer quite like our Basil Pesto Pasta with Grilled Vegetables. This main is clean, delicious and requires minimal clean up, thanks to the grill. Enjoy warm for dinner, and cooled off like a pasta salad for lunch the next day. Day 16: Snack on popcorn The Dietary Guidelines for Americans recommend making at least half of your grains whole grains. Meeting your whole grain goals can be more delicious than you think. Popcorn is actually a whole grain. It is packed with fiber and very few calories, so it might help with weight loss too if that is your goal. Enjoy our Lemon-Parm Popcorn and Everything Bagel Microwave Popcorn to boost your whole grain intake today. Day 17: Skip on alcohol Alcohol can absolutely have a place in a healthy pattern, but it is good to take a night off every now and again. Skipping the alcohol will save you on calories and help you stay more hydrated, which is important in the summer heat. Swap in one of our easy mocktail recipes for all the flavor without the alcohol. Day 18: Enjoy fruits One way to satisfy a sweet tooth is to indulge in nature’s candy: fruit! Whether it’s to pick you up from an afternoon slump or to treat yourself after dinner, there are so many delicious ways to enjoy fruit. Recipes like Strawberry-Mango Nice Cream, Mojito Blueberry & Watermelon Salad and Grilled Peaches with Honey Mascarpone are some of our clean eating go-tos. Day 19: Make mushrooms Hearty recipes like our Spanakopita-Stuffed Portobello Mushrooms are so delicious and filling, you won’t even miss the meat. Day 20: Try this recipe Make our Chopped Cobb Salad with Chicken tonight for a fresh, clean summer dinner. This dish is packed with protein and veggies to keep you full and nourished all night long. Plus, it can be thrown together in just five minutes, no cooking required. This is the perfect quick dinner for hot summer nights. Day 21: Relax with tea At the end of a long day, there are few things as relaxing as winding down with a cup of tea. It’s a great post-dinner treat if you are trying to cut down on alcohol or sugar-sweetened beverage consumption. Plus, tea has a slew of impressive health benefits, so sign us up. Just be sure to stay away from caffeinated tea if it’s close to bedtime. Day 22: Have vegetables with breakfast Starting your day with a serving of vegetables (or more) can help you easily boost your intake. Try adding greens to smoothies or vegetables to an egg scramble to make it delicious. For something quick, our Everything Bagel Avocado Toast comes together in just five minutes. Day 23: Use herbs Herbs are a great way to boost the flavor of your food without added salt, sugar or fat. Plus, herbs can pack some impressive nutrition along with their fresh flavor. We have a guide to cooking with fresh herbs to help you get started. Make sure you store them correctly to get the most out of their shelf life. Day 24: Visit a farmers market Visiting a farmers market is a great way to get peak season produce. Plus, you can get to know the people who are producing the fruits and veg you love. Farmers usually have great insight into how to make the most of your market haul, from cooking ideas to how to store it correctly. Don’t be afraid to strike up a conversation. Day 25: Make a meatless dinner There are several health benefits to your body and the planet from eating plant-based more often. Today, skip meat with your evening meal to reap the benefits. Our Hearty Chickpea & Spinach Stew is a comforting, nourishing plant-based main that will keep you full all night. Day 26: Pack your lunch A little bit of planning ahead can go a long way, especially when it comes to lunch. Meal prepping a lunch ahead can save you time and money on takeout while also helping you eat healthier. Even if you are working from home, there are plenty of great workday lunches to help keep you fueled without overwhelming your schedule. Day 27: Try this recipe We take two of our favorite things to make this Hummus-Crusted Chicken Recipe that everyone around your table will love. Pair with vegetables and a whole grain side to make it a clean, well-rounded meal that is ready in just 30 minutes. Day 28: Utilize your slow cooker Set it and forget it with the slow cooker, no turning on the stove required. Simply add your ingredients in the morning and let the low-and-slow heat do its thing. These slow cooker dinners are flavorful, nutrition and simmer all day so you can do other things. Day 29: Dine out with friends Sharing meals is an important part of a healthy and enjoyable eating pattern. Take a night off from cooking and get a whole foods-focused meal out with some friends. Learning how to navigate eating out is important for taking clean eating beyond this challenge. Day 30: Celebrate sans alcohol You completed the 30-Day Clean Eating Challenge! Finish things off with a mocktail! Clean Eating Basics Pineapple Green Smoothie Clean-Eating Foods List Clean up your diet with these healthy clean foods to eat more often and learn which foods to watch out for. salad with tomatoes cucumbers and olives 7 Tips for Clean Eating Your guide to eating more whole foods and reducing processed foods. These are our best tips to help you start eating clean—recipes included. Clean Eating Inspiration West Coast Avocado Toast 5 Tips for Making Clean-Eating Breakfasts salad with salmon 3 Ways to Limit Processed Foods (& the Ones You Should Keep in Your Diet) Learn which packaged foods to limit and which can be part of a healthy diet. 5 Tips for Making Clean-Eating Snacks 5 Tips for Making Clean-Eating Snacks Plus, which foods to ditch to eat clean. Tuna, White Bean & Dill Salad 5 Small Food Swaps To Make You Instantly Healthier You don’t have to overhaul your whole diet to eat healthier. Sometimes all it takes are a few simple tweaks, some basic nutrition know-how and a willingness to change. These five easy tips (recipes included!) are a great place to start. Clean Eating Meal Plans 14-day clean-eating meal plan 14-Day Clean-Eating Meal Plan: 1,200 Calories This easy clean-eating meal plan for weight loss features healthy whole foods and limits processed items to help you get back on track with healthy habits. Stuffed Sweet Potato with Hummus Dressing Clean-Eating Meal Plan on a Budget Healthy eating doesn’t need to cost a fortune. In this meal plan, you’ll get a whole week of wholesome meals and snacks which clocks in around $100, so you can feel your best while saving money. All you need to do is print off the shopping list and get cooking! Best Foods to Eat Clean Chocolate-Covered Prosecco Strawberries 7 Foods to Boost Your Mood Feeling blue—or maybe just a little blah? Your diet could be partly to blame. Research shows getting the right nutrients over time can improve your mood, tame stress, ease anxiety and even help fight depression. Now that’s something to smile about. Eight of the World’s Healthiest Spices & Herbs You Should Be Eating 8 of the World’s Healthiest Spices & Herbs You Should Be Eating People around the world have known for centuries about the healing power of herbs and spices. Here’s the science behind why they are so good for you, and tips for how to get your fill. outsmart your sugar cravings Credit: Photo: Emilija Manevska / Getty Images Science-Approved Tricks to Outsmart Your Sugar Cravings Overcome your urge for sweet treats, no matter how tempting the eye candy (or real candy!) Strawberry Spinach Salad with Avocado & Walnuts Best Antioxidant-Rich Foods What are antioxidants? And what do antioxidants do? Check out this guide to the best antioxidant-rich foods. It’s not all berries and kale—good news for coffee and chocolate lovers!

` EatingWell for a Healthier You logo View Series 30 Days of Recipes to Help You Eat More Fiber 30-Day Money-Saving Challenge 27 Days of Money-Saving Recipes 30 Days of Clean Eating Recipes

EatingWell for a Healthier You - 30-Day Clean Eating Challenge

EatingWell for a Healthier You - 30-Day Clean Eating Challenge

clean eating calendar

Checklist Day 1: Carry a water bottle Especially in the heat of the summer months, it is super important to stay hydrated. There are several signs to help you tell if you’re getting enough to drink, but a few easy tips can help you get ahead of it. Bring a water bottle with you whenever you can to make it easy to take sips here and there. Day 2: Choose whole grains The Dietary Guidelines for Americans recommend making at least half of your grains whole grains. Whole grains are a great source of fiber and nutrients to keep your digestive tract healthy. This may sound like a lot, but swapping in whole grains with foods you already eat makes it easier. Try using whole grain pastas or choosing brown rice over white rice to help you meet your goal. Day 3: Add in veggies There is no bad time to add vegetables to a meal or snack, especially in the summer months. An easy way to get more veg into your day is to add it to things you already eat. Try adding greens to pasta, vegetables to a stir-fry or peas to your rice to boost your daily intake. Day 4: Try this recipe Tonight, try our Roasted Salmon Caprese recipe. This recipe is a mashup of some of our favorite flavors to create a delicious, well-rounded dish. Not to mention, it is on the table in 30 minutes and requires minimal cleanup. Day 5: Go Meatless Cutting back on meat can help you save money, eat healthy and make your plate more earth-friendly. Not to mention, there are several health benefits of going plant-based more often. Today, try to not eat any meat and limit your intake of animal products. Fresh recipes like our Healthy Detox Salad will leave you feeling nourished and satisfied, no meat required. Day 6: Treat Yourself Though desserts are not necessarily front-of-mind when thinking about clean eating, every pattern needs to allow some wiggle room. Treating yourself occasionally makes your pattern more sustainable and realistic for the long term. Planning when and how you treat yourself can help you enjoy it and keep it in check. Try our Pink Lemonade Nice Cream today. Bursting with fruit and flavor, this is a timeless summer treat. Day 7: Make it from scratch A key part of eating clean is to limit the processed foods you are eating. One simple way to do this is to make foods you enjoy from scratch when it makes sense. Whether it is lunch, a go-to snack or a fun drink, cooking from scratch allows you to save money, eat healthy and customize flavors to your liking. Day 8: Use spices Spices are a great way to boost the flavor of your food without added salt, sugar or fat. Plus, several spices boast impressive antioxidant benefits to help you stay healthy and fight off chronic disease. Adding spices can also give foods a more complex, satisfying taste. Play around with some of your favorite spices to make a meal bursting with flavor and nutrition tonight. Day 9: Try this recipe For a delicious vegetarian main, try our Baked Falafel Sandwich. Chickpeas, tahini and spices help this main to be protein-packed and so flavorful, you won’t even miss the meat. Not to mention, the leftovers are great all week long. Day 10: Drink water before meals Sipping on water before a meal can help you hydrate up and be more mindful of hunger and fullness. While you cook or before you sit down to eat, take a few minutes to drink a glass to reap the benefits of staying hydrated. Day 11: Swap eggs for tofu There are several health benefits of going plant-based more often, and it’s better for the environment, too. Try swapping out eggs in your morning vegetable scramble with tofu. This plant-based alternative has comparable flavor and it is packed with protein and nutrition to help you go meatless today. Day 12: Shop local Focusing on getting your produce locally can help you get excellent quality food while supporting your own community. These days there are several options for produce and more, from farmers markets to co-ops and beyond. Try some seasonal produce and support a local business today. Day 13: Grill out Summer is the season for grilling. Fire up the charcoals (or gas) and enjoy all the flavors cooking over flame has to offer. Not to mention, grilling boosts the taste of food without having to add much salt or oil, which makes it easy to have clean, easy entrees or sides. It cuts down on the dishes, too. Talk about a win-win. Day 14: Get takeout Now more than ever, restaurants in your area could use your support. Take a night off from cooking and get a whole foods-focused meal from one of your favorite places near you. Learning how to navigate eating out is important for taking clean eating beyond this challenge. Day 15: Try this recipe Nothing says summer quite like our Basil Pesto Pasta with Grilled Vegetables. This main is clean, delicious and requires minimal clean up, thanks to the grill. Enjoy warm for dinner, and cooled off like a pasta salad for lunch the next day. Day 16: Snack on popcorn The Dietary Guidelines for Americans recommend making at least half of your grains whole grains. Meeting your whole grain goals can be more delicious than you think. Popcorn is actually a whole grain. It is packed with fiber and very few calories, so it might help with weight loss too if that is your goal. Enjoy our Lemon-Parm Popcorn and Everything Bagel Microwave Popcorn to boost your whole grain intake today. Day 17: Skip on alcohol Alcohol can absolutely have a place in a healthy pattern, but it is good to take a night off every now and again. Skipping the alcohol will save you on calories and help you stay more hydrated, which is important in the summer heat. Swap in one of our easy mocktail recipes for all the flavor without the alcohol. Day 18: Enjoy fruits One way to satisfy a sweet tooth is to indulge in nature’s candy: fruit! Whether it’s to pick you up from an afternoon slump or to treat yourself after dinner, there are so many delicious ways to enjoy fruit. Recipes like Strawberry-Mango Nice Cream, Mojito Blueberry & Watermelon Salad and Grilled Peaches with Honey Mascarpone are some of our clean eating go-tos. Day 19: Make mushrooms Hearty recipes like our Spanakopita-Stuffed Portobello Mushrooms are so delicious and filling, you won’t even miss the meat. Day 20: Try this recipe Make our Chopped Cobb Salad with Chicken tonight for a fresh, clean summer dinner. This dish is packed with protein and veggies to keep you full and nourished all night long. Plus, it can be thrown together in just five minutes, no cooking required. This is the perfect quick dinner for hot summer nights. Day 21: Relax with tea At the end of a long day, there are few things as relaxing as winding down with a cup of tea. It’s a great post-dinner treat if you are trying to cut down on alcohol or sugar-sweetened beverage consumption. Plus, tea has a slew of impressive health benefits, so sign us up. Just be sure to stay away from caffeinated tea if it’s close to bedtime. Day 22: Have vegetables with breakfast Starting your day with a serving of vegetables (or more) can help you easily boost your intake. Try adding greens to smoothies or vegetables to an egg scramble to make it delicious. For something quick, our Everything Bagel Avocado Toast comes together in just five minutes. Day 23: Use herbs Herbs are a great way to boost the flavor of your food without added salt, sugar or fat. Plus, herbs can pack some impressive nutrition along with their fresh flavor. We have a guide to cooking with fresh herbs to help you get started. Make sure you store them correctly to get the most out of their shelf life. Day 24: Visit a farmers market Visiting a farmers market is a great way to get peak season produce. Plus, you can get to know the people who are producing the fruits and veg you love. Farmers usually have great insight into how to make the most of your market haul, from cooking ideas to how to store it correctly. Don’t be afraid to strike up a conversation. Day 25: Make a meatless dinner There are several health benefits to your body and the planet from eating plant-based more often. Today, skip meat with your evening meal to reap the benefits. Our Hearty Chickpea & Spinach Stew is a comforting, nourishing plant-based main that will keep you full all night. Day 26: Pack your lunch A little bit of planning ahead can go a long way, especially when it comes to lunch. Meal prepping a lunch ahead can save you time and money on takeout while also helping you eat healthier. Even if you are working from home, there are plenty of great workday lunches to help keep you fueled without overwhelming your schedule. Day 27: Try this recipe We take two of our favorite things to make this Hummus-Crusted Chicken Recipe that everyone around your table will love. Pair with vegetables and a whole grain side to make it a clean, well-rounded meal that is ready in just 30 minutes. Day 28: Utilize your slow cooker Set it and forget it with the slow cooker, no turning on the stove required. Simply add your ingredients in the morning and let the low-and-slow heat do its thing. These slow cooker dinners are flavorful, nutrition and simmer all day so you can do other things. Day 29: Dine out with friends Sharing meals is an important part of a healthy and enjoyable eating pattern. Take a night off from cooking and get a whole foods-focused meal out with some friends. Learning how to navigate eating out is important for taking clean eating beyond this challenge. Day 30: Celebrate sans alcohol You completed the 30-Day Clean Eating Challenge! Finish things off with a mocktail!

Clean Eating Basics

    Pineapple Green Smoothie          Clean-Eating Foods List Clean up your diet with these healthy clean foods to eat more often and learn which foods to watch out for.            salad with tomatoes cucumbers and olives          7 Tips for Clean Eating Your guide to eating more whole foods and reducing processed foods. These are our best tips to help you start eating clean—recipes included.

Clean Eating Inspiration

    West Coast Avocado Toast          5 Tips for Making Clean-Eating Breakfasts           salad with salmon          3 Ways to Limit Processed Foods (& the Ones You Should Keep in Your Diet) Learn which packaged foods to limit and which can be part of a healthy diet.              5 Tips for Making Clean-Eating Snacks          5 Tips for Making Clean-Eating Snacks Plus, which foods to ditch to eat clean.           Tuna, White Bean & Dill Salad          5 Small Food Swaps To Make You Instantly Healthier You don't have to overhaul your whole diet to eat healthier. Sometimes all it takes are a few simple tweaks, some basic nutrition know-how and a willingness to change. These five easy tips (recipes included!) are a great place to start.

Clean Eating Meal Plans

    14-day clean-eating meal plan          14-Day Clean-Eating Meal Plan: 1,200 Calories This easy clean-eating meal plan for weight loss features healthy whole foods and limits processed items to help you get back on track with healthy habits.             Stuffed Sweet Potato with Hummus Dressing          Clean-Eating Meal Plan on a Budget Healthy eating doesn't need to cost a fortune. In this meal plan, you'll get a whole week of wholesome meals and snacks which clocks in around $100, so you can feel your best while saving money. All you need to do is print off the shopping list and get cooking!

Best Foods to Eat Clean

    Chocolate-Covered Prosecco Strawberries          7 Foods to Boost Your Mood Feeling blue—or maybe just a little blah? Your diet could be partly to blame. Research shows getting the right nutrients over time can improve your mood, tame stress, ease anxiety and even help fight depression. Now that's something to smile about.            Eight of the World's Healthiest Spices & Herbs You Should Be Eating          8 of the World's Healthiest Spices & Herbs You Should Be Eating People around the world have known for centuries about the healing power of herbs and spices. Here's the science behind why they are so good for you, and tips for how to get your fill.           outsmart your sugar cravings     Credit: Photo: Emilija Manevska / Getty Images        Science-Approved Tricks to Outsmart Your Sugar Cravings Overcome your urge for sweet treats, no matter how tempting the eye candy (or real candy!)            Strawberry Spinach Salad with Avocado & Walnuts          Best Antioxidant-Rich Foods What are antioxidants? And what do antioxidants do? Check out this guide to the best antioxidant-rich foods. It's not all berries and kale—good news for coffee and chocolate lovers!

clean eating calendar

Day 1: Carry a water bottle Especially in the heat of the summer months, it is super important to stay hydrated. There are several signs to help you tell if you’re getting enough to drink, but a few easy tips can help you get ahead of it. Bring a water bottle with you whenever you can to make it easy to take sips here and there. Day 2: Choose whole grains The Dietary Guidelines for Americans recommend making at least half of your grains whole grains. Whole grains are a great source of fiber and nutrients to keep your digestive tract healthy. This may sound like a lot, but swapping in whole grains with foods you already eat makes it easier. Try using whole grain pastas or choosing brown rice over white rice to help you meet your goal. Day 3: Add in veggies There is no bad time to add vegetables to a meal or snack, especially in the summer months. An easy way to get more veg into your day is to add it to things you already eat. Try adding greens to pasta, vegetables to a stir-fry or peas to your rice to boost your daily intake. Day 4: Try this recipe Tonight, try our Roasted Salmon Caprese recipe. This recipe is a mashup of some of our favorite flavors to create a delicious, well-rounded dish. Not to mention, it is on the table in 30 minutes and requires minimal cleanup. Day 5: Go Meatless Cutting back on meat can help you save money, eat healthy and make your plate more earth-friendly. Not to mention, there are several health benefits of going plant-based more often. Today, try to not eat any meat and limit your intake of animal products. Fresh recipes like our Healthy Detox Salad will leave you feeling nourished and satisfied, no meat required. Day 6: Treat Yourself Though desserts are not necessarily front-of-mind when thinking about clean eating, every pattern needs to allow some wiggle room. Treating yourself occasionally makes your pattern more sustainable and realistic for the long term. Planning when and how you treat yourself can help you enjoy it and keep it in check. Try our Pink Lemonade Nice Cream today. Bursting with fruit and flavor, this is a timeless summer treat. Day 7: Make it from scratch A key part of eating clean is to limit the processed foods you are eating. One simple way to do this is to make foods you enjoy from scratch when it makes sense. Whether it is lunch, a go-to snack or a fun drink, cooking from scratch allows you to save money, eat healthy and customize flavors to your liking. Day 8: Use spices Spices are a great way to boost the flavor of your food without added salt, sugar or fat. Plus, several spices boast impressive antioxidant benefits to help you stay healthy and fight off chronic disease. Adding spices can also give foods a more complex, satisfying taste. Play around with some of your favorite spices to make a meal bursting with flavor and nutrition tonight. Day 9: Try this recipe For a delicious vegetarian main, try our Baked Falafel Sandwich. Chickpeas, tahini and spices help this main to be protein-packed and so flavorful, you won’t even miss the meat. Not to mention, the leftovers are great all week long. Day 10: Drink water before meals Sipping on water before a meal can help you hydrate up and be more mindful of hunger and fullness. While you cook or before you sit down to eat, take a few minutes to drink a glass to reap the benefits of staying hydrated. Day 11: Swap eggs for tofu There are several health benefits of going plant-based more often, and it’s better for the environment, too. Try swapping out eggs in your morning vegetable scramble with tofu. This plant-based alternative has comparable flavor and it is packed with protein and nutrition to help you go meatless today. Day 12: Shop local Focusing on getting your produce locally can help you get excellent quality food while supporting your own community. These days there are several options for produce and more, from farmers markets to co-ops and beyond. Try some seasonal produce and support a local business today. Day 13: Grill out Summer is the season for grilling. Fire up the charcoals (or gas) and enjoy all the flavors cooking over flame has to offer. Not to mention, grilling boosts the taste of food without having to add much salt or oil, which makes it easy to have clean, easy entrees or sides. It cuts down on the dishes, too. Talk about a win-win. Day 14: Get takeout Now more than ever, restaurants in your area could use your support. Take a night off from cooking and get a whole foods-focused meal from one of your favorite places near you. Learning how to navigate eating out is important for taking clean eating beyond this challenge. Day 15: Try this recipe Nothing says summer quite like our Basil Pesto Pasta with Grilled Vegetables. This main is clean, delicious and requires minimal clean up, thanks to the grill. Enjoy warm for dinner, and cooled off like a pasta salad for lunch the next day. Day 16: Snack on popcorn The Dietary Guidelines for Americans recommend making at least half of your grains whole grains. Meeting your whole grain goals can be more delicious than you think. Popcorn is actually a whole grain. It is packed with fiber and very few calories, so it might help with weight loss too if that is your goal. Enjoy our Lemon-Parm Popcorn and Everything Bagel Microwave Popcorn to boost your whole grain intake today. Day 17: Skip on alcohol Alcohol can absolutely have a place in a healthy pattern, but it is good to take a night off every now and again. Skipping the alcohol will save you on calories and help you stay more hydrated, which is important in the summer heat. Swap in one of our easy mocktail recipes for all the flavor without the alcohol. Day 18: Enjoy fruits One way to satisfy a sweet tooth is to indulge in nature’s candy: fruit! Whether it’s to pick you up from an afternoon slump or to treat yourself after dinner, there are so many delicious ways to enjoy fruit. Recipes like Strawberry-Mango Nice Cream, Mojito Blueberry & Watermelon Salad and Grilled Peaches with Honey Mascarpone are some of our clean eating go-tos. Day 19: Make mushrooms Hearty recipes like our Spanakopita-Stuffed Portobello Mushrooms are so delicious and filling, you won’t even miss the meat. Day 20: Try this recipe Make our Chopped Cobb Salad with Chicken tonight for a fresh, clean summer dinner. This dish is packed with protein and veggies to keep you full and nourished all night long. Plus, it can be thrown together in just five minutes, no cooking required. This is the perfect quick dinner for hot summer nights. Day 21: Relax with tea At the end of a long day, there are few things as relaxing as winding down with a cup of tea. It’s a great post-dinner treat if you are trying to cut down on alcohol or sugar-sweetened beverage consumption. Plus, tea has a slew of impressive health benefits, so sign us up. Just be sure to stay away from caffeinated tea if it’s close to bedtime. Day 22: Have vegetables with breakfast Starting your day with a serving of vegetables (or more) can help you easily boost your intake. Try adding greens to smoothies or vegetables to an egg scramble to make it delicious. For something quick, our Everything Bagel Avocado Toast comes together in just five minutes. Day 23: Use herbs Herbs are a great way to boost the flavor of your food without added salt, sugar or fat. Plus, herbs can pack some impressive nutrition along with their fresh flavor. We have a guide to cooking with fresh herbs to help you get started. Make sure you store them correctly to get the most out of their shelf life. Day 24: Visit a farmers market Visiting a farmers market is a great way to get peak season produce. Plus, you can get to know the people who are producing the fruits and veg you love. Farmers usually have great insight into how to make the most of your market haul, from cooking ideas to how to store it correctly. Don’t be afraid to strike up a conversation. Day 25: Make a meatless dinner There are several health benefits to your body and the planet from eating plant-based more often. Today, skip meat with your evening meal to reap the benefits. Our Hearty Chickpea & Spinach Stew is a comforting, nourishing plant-based main that will keep you full all night. Day 26: Pack your lunch A little bit of planning ahead can go a long way, especially when it comes to lunch. Meal prepping a lunch ahead can save you time and money on takeout while also helping you eat healthier. Even if you are working from home, there are plenty of great workday lunches to help keep you fueled without overwhelming your schedule. Day 27: Try this recipe We take two of our favorite things to make this Hummus-Crusted Chicken Recipe that everyone around your table will love. Pair with vegetables and a whole grain side to make it a clean, well-rounded meal that is ready in just 30 minutes. Day 28: Utilize your slow cooker Set it and forget it with the slow cooker, no turning on the stove required. Simply add your ingredients in the morning and let the low-and-slow heat do its thing. These slow cooker dinners are flavorful, nutrition and simmer all day so you can do other things. Day 29: Dine out with friends Sharing meals is an important part of a healthy and enjoyable eating pattern. Take a night off from cooking and get a whole foods-focused meal out with some friends. Learning how to navigate eating out is important for taking clean eating beyond this challenge. Day 30: Celebrate sans alcohol You completed the 30-Day Clean Eating Challenge! Finish things off with a mocktail!

Day 1: Carry a water bottle Especially in the heat of the summer months, it is super important to stay hydrated. There are several signs to help you tell if you’re getting enough to drink, but a few easy tips can help you get ahead of it. Bring a water bottle with you whenever you can to make it easy to take sips here and there.

Day 2: Choose whole grains The Dietary Guidelines for Americans recommend making at least half of your grains whole grains. Whole grains are a great source of fiber and nutrients to keep your digestive tract healthy. This may sound like a lot, but swapping in whole grains with foods you already eat makes it easier. Try using whole grain pastas or choosing brown rice over white rice to help you meet your goal.

Day 3: Add in veggies There is no bad time to add vegetables to a meal or snack, especially in the summer months. An easy way to get more veg into your day is to add it to things you already eat. Try adding greens to pasta, vegetables to a stir-fry or peas to your rice to boost your daily intake.

Day 4: Try this recipe Tonight, try our Roasted Salmon Caprese recipe. This recipe is a mashup of some of our favorite flavors to create a delicious, well-rounded dish. Not to mention, it is on the table in 30 minutes and requires minimal cleanup.

Day 5: Go Meatless Cutting back on meat can help you save money, eat healthy and make your plate more earth-friendly. Not to mention, there are several health benefits of going plant-based more often. Today, try to not eat any meat and limit your intake of animal products. Fresh recipes like our Healthy Detox Salad will leave you feeling nourished and satisfied, no meat required.

Day 6: Treat Yourself Though desserts are not necessarily front-of-mind when thinking about clean eating, every pattern needs to allow some wiggle room. Treating yourself occasionally makes your pattern more sustainable and realistic for the long term. Planning when and how you treat yourself can help you enjoy it and keep it in check. Try our Pink Lemonade Nice Cream today. Bursting with fruit and flavor, this is a timeless summer treat.

Day 7: Make it from scratch A key part of eating clean is to limit the processed foods you are eating. One simple way to do this is to make foods you enjoy from scratch when it makes sense. Whether it is lunch, a go-to snack or a fun drink, cooking from scratch allows you to save money, eat healthy and customize flavors to your liking.

Day 8: Use spices Spices are a great way to boost the flavor of your food without added salt, sugar or fat. Plus, several spices boast impressive antioxidant benefits to help you stay healthy and fight off chronic disease. Adding spices can also give foods a more complex, satisfying taste. Play around with some of your favorite spices to make a meal bursting with flavor and nutrition tonight.

Day 9: Try this recipe For a delicious vegetarian main, try our Baked Falafel Sandwich. Chickpeas, tahini and spices help this main to be protein-packed and so flavorful, you won’t even miss the meat. Not to mention, the leftovers are great all week long.

Day 10: Drink water before meals Sipping on water before a meal can help you hydrate up and be more mindful of hunger and fullness. While you cook or before you sit down to eat, take a few minutes to drink a glass to reap the benefits of staying hydrated.

Day 11: Swap eggs for tofu There are several health benefits of going plant-based more often, and it’s better for the environment, too. Try swapping out eggs in your morning vegetable scramble with tofu. This plant-based alternative has comparable flavor and it is packed with protein and nutrition to help you go meatless today.

Day 12: Shop local Focusing on getting your produce locally can help you get excellent quality food while supporting your own community. These days there are several options for produce and more, from farmers markets to co-ops and beyond. Try some seasonal produce and support a local business today.

Day 13: Grill out Summer is the season for grilling. Fire up the charcoals (or gas) and enjoy all the flavors cooking over flame has to offer. Not to mention, grilling boosts the taste of food without having to add much salt or oil, which makes it easy to have clean, easy entrees or sides. It cuts down on the dishes, too. Talk about a win-win.

Day 14: Get takeout Now more than ever, restaurants in your area could use your support. Take a night off from cooking and get a whole foods-focused meal from one of your favorite places near you. Learning how to navigate eating out is important for taking clean eating beyond this challenge.

Day 15: Try this recipe Nothing says summer quite like our Basil Pesto Pasta with Grilled Vegetables. This main is clean, delicious and requires minimal clean up, thanks to the grill. Enjoy warm for dinner, and cooled off like a pasta salad for lunch the next day.

Day 16: Snack on popcorn The Dietary Guidelines for Americans recommend making at least half of your grains whole grains. Meeting your whole grain goals can be more delicious than you think. Popcorn is actually a whole grain. It is packed with fiber and very few calories, so it might help with weight loss too if that is your goal. Enjoy our Lemon-Parm Popcorn and Everything Bagel Microwave Popcorn to boost your whole grain intake today.

Day 17: Skip on alcohol Alcohol can absolutely have a place in a healthy pattern, but it is good to take a night off every now and again. Skipping the alcohol will save you on calories and help you stay more hydrated, which is important in the summer heat. Swap in one of our easy mocktail recipes for all the flavor without the alcohol.

Day 18: Enjoy fruits One way to satisfy a sweet tooth is to indulge in nature’s candy: fruit! Whether it’s to pick you up from an afternoon slump or to treat yourself after dinner, there are so many delicious ways to enjoy fruit. Recipes like Strawberry-Mango Nice Cream, Mojito Blueberry & Watermelon Salad and Grilled Peaches with Honey Mascarpone are some of our clean eating go-tos.

Day 19: Make mushrooms Hearty recipes like our Spanakopita-Stuffed Portobello Mushrooms are so delicious and filling, you won’t even miss the meat.

Day 20: Try this recipe Make our Chopped Cobb Salad with Chicken tonight for a fresh, clean summer dinner. This dish is packed with protein and veggies to keep you full and nourished all night long. Plus, it can be thrown together in just five minutes, no cooking required. This is the perfect quick dinner for hot summer nights.

Day 21: Relax with tea At the end of a long day, there are few things as relaxing as winding down with a cup of tea. It’s a great post-dinner treat if you are trying to cut down on alcohol or sugar-sweetened beverage consumption. Plus, tea has a slew of impressive health benefits, so sign us up. Just be sure to stay away from caffeinated tea if it’s close to bedtime.

Day 22: Have vegetables with breakfast Starting your day with a serving of vegetables (or more) can help you easily boost your intake. Try adding greens to smoothies or vegetables to an egg scramble to make it delicious. For something quick, our Everything Bagel Avocado Toast comes together in just five minutes.

Day 23: Use herbs Herbs are a great way to boost the flavor of your food without added salt, sugar or fat. Plus, herbs can pack some impressive nutrition along with their fresh flavor. We have a guide to cooking with fresh herbs to help you get started. Make sure you store them correctly to get the most out of their shelf life.

Day 24: Visit a farmers market Visiting a farmers market is a great way to get peak season produce. Plus, you can get to know the people who are producing the fruits and veg you love. Farmers usually have great insight into how to make the most of your market haul, from cooking ideas to how to store it correctly. Don’t be afraid to strike up a conversation.

Day 25: Make a meatless dinner There are several health benefits to your body and the planet from eating plant-based more often. Today, skip meat with your evening meal to reap the benefits. Our Hearty Chickpea & Spinach Stew is a comforting, nourishing plant-based main that will keep you full all night.

Day 26: Pack your lunch A little bit of planning ahead can go a long way, especially when it comes to lunch. Meal prepping a lunch ahead can save you time and money on takeout while also helping you eat healthier. Even if you are working from home, there are plenty of great workday lunches to help keep you fueled without overwhelming your schedule.

Day 27: Try this recipe We take two of our favorite things to make this Hummus-Crusted Chicken Recipe that everyone around your table will love. Pair with vegetables and a whole grain side to make it a clean, well-rounded meal that is ready in just 30 minutes.

Day 28: Utilize your slow cooker Set it and forget it with the slow cooker, no turning on the stove required. Simply add your ingredients in the morning and let the low-and-slow heat do its thing. These slow cooker dinners are flavorful, nutrition and simmer all day so you can do other things.

Day 29: Dine out with friends Sharing meals is an important part of a healthy and enjoyable eating pattern. Take a night off from cooking and get a whole foods-focused meal out with some friends. Learning how to navigate eating out is important for taking clean eating beyond this challenge.

Day 30: Celebrate sans alcohol You completed the 30-Day Clean Eating Challenge! Finish things off with a mocktail!

   Pineapple Green Smoothie          Clean-Eating Foods List Clean up your diet with these healthy clean foods to eat more often and learn which foods to watch out for.   

   salad with tomatoes cucumbers and olives          7 Tips for Clean Eating Your guide to eating more whole foods and reducing processed foods. These are our best tips to help you start eating clean—recipes included.   

  Pineapple Green Smoothie          Clean-Eating Foods List Clean up your diet with these healthy clean foods to eat more often and learn which foods to watch out for.  

 Pineapple Green Smoothie

Clean-Eating Foods List Clean up your diet with these healthy clean foods to eat more often and learn which foods to watch out for.

Pineapple Green Smoothie

Pineapple Green Smoothie

Clean-Eating Foods List

Clean up your diet with these healthy clean foods to eat more often and learn which foods to watch out for.

  salad with tomatoes cucumbers and olives          7 Tips for Clean Eating Your guide to eating more whole foods and reducing processed foods. These are our best tips to help you start eating clean—recipes included.  

 salad with tomatoes cucumbers and olives

7 Tips for Clean Eating Your guide to eating more whole foods and reducing processed foods. These are our best tips to help you start eating clean—recipes included.

salad with tomatoes cucumbers and olives

salad with tomatoes cucumbers and olives

7 Tips for Clean Eating

Your guide to eating more whole foods and reducing processed foods. These are our best tips to help you start eating clean—recipes included.

   West Coast Avocado Toast          5 Tips for Making Clean-Eating Breakfasts   

   salad with salmon          3 Ways to Limit Processed Foods (& the Ones You Should Keep in Your Diet) Learn which packaged foods to limit and which can be part of a healthy diet.   

   5 Tips for Making Clean-Eating Snacks          5 Tips for Making Clean-Eating Snacks Plus, which foods to ditch to eat clean.   

   Tuna, White Bean & Dill Salad          5 Small Food Swaps To Make You Instantly Healthier You don't have to overhaul your whole diet to eat healthier. Sometimes all it takes are a few simple tweaks, some basic nutrition know-how and a willingness to change. These five easy tips (recipes included!) are a great place to start.   

  West Coast Avocado Toast          5 Tips for Making Clean-Eating Breakfasts  

 West Coast Avocado Toast

5 Tips for Making Clean-Eating Breakfasts

West Coast Avocado Toast

West Coast Avocado Toast

5 Tips for Making Clean-Eating Breakfasts

  salad with salmon          3 Ways to Limit Processed Foods (& the Ones You Should Keep in Your Diet) Learn which packaged foods to limit and which can be part of a healthy diet.  

 salad with salmon

3 Ways to Limit Processed Foods (& the Ones You Should Keep in Your Diet) Learn which packaged foods to limit and which can be part of a healthy diet.

salad with salmon

salad with salmon

3 Ways to Limit Processed Foods (& the Ones You Should Keep in Your Diet)

Learn which packaged foods to limit and which can be part of a healthy diet.

  5 Tips for Making Clean-Eating Snacks          5 Tips for Making Clean-Eating Snacks Plus, which foods to ditch to eat clean.  

 5 Tips for Making Clean-Eating Snacks

5 Tips for Making Clean-Eating Snacks Plus, which foods to ditch to eat clean.

5 Tips for Making Clean-Eating Snacks

5 Tips for Making Clean-Eating Snacks

Plus, which foods to ditch to eat clean.

  Tuna, White Bean & Dill Salad          5 Small Food Swaps To Make You Instantly Healthier You don't have to overhaul your whole diet to eat healthier. Sometimes all it takes are a few simple tweaks, some basic nutrition know-how and a willingness to change. These five easy tips (recipes included!) are a great place to start.  

 Tuna, White Bean & Dill Salad

5 Small Food Swaps To Make You Instantly Healthier You don’t have to overhaul your whole diet to eat healthier. Sometimes all it takes are a few simple tweaks, some basic nutrition know-how and a willingness to change. These five easy tips (recipes included!) are a great place to start.

Tuna, White Bean & Dill Salad

Tuna, White Bean & Dill Salad

5 Small Food Swaps To Make You Instantly Healthier

You don’t have to overhaul your whole diet to eat healthier. Sometimes all it takes are a few simple tweaks, some basic nutrition know-how and a willingness to change. These five easy tips (recipes included!) are a great place to start.

   14-day clean-eating meal plan          14-Day Clean-Eating Meal Plan: 1,200 Calories This easy clean-eating meal plan for weight loss features healthy whole foods and limits processed items to help you get back on track with healthy habits.   

   Stuffed Sweet Potato with Hummus Dressing          Clean-Eating Meal Plan on a Budget Healthy eating doesn't need to cost a fortune. In this meal plan, you'll get a whole week of wholesome meals and snacks which clocks in around $100, so you can feel your best while saving money. All you need to do is print off the shopping list and get cooking!   

  14-day clean-eating meal plan          14-Day Clean-Eating Meal Plan: 1,200 Calories This easy clean-eating meal plan for weight loss features healthy whole foods and limits processed items to help you get back on track with healthy habits.  

 14-day clean-eating meal plan

14-Day Clean-Eating Meal Plan: 1,200 Calories This easy clean-eating meal plan for weight loss features healthy whole foods and limits processed items to help you get back on track with healthy habits.

14-day clean-eating meal plan

14-day clean-eating meal plan

14-Day Clean-Eating Meal Plan: 1,200 Calories

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

  Stuffed Sweet Potato with Hummus Dressing          Clean-Eating Meal Plan on a Budget Healthy eating doesn't need to cost a fortune. In this meal plan, you'll get a whole week of wholesome meals and snacks which clocks in around $100, so you can feel your best while saving money. All you need to do is print off the shopping list and get cooking!  

 Stuffed Sweet Potato with Hummus Dressing

Clean-Eating Meal Plan on a Budget Healthy eating doesn’t need to cost a fortune. In this meal plan, you’ll get a whole week of wholesome meals and snacks which clocks in around $100, so you can feel your best while saving money. All you need to do is print off the shopping list and get cooking!

Stuffed Sweet Potato with Hummus Dressing

Stuffed Sweet Potato with Hummus Dressing

Clean-Eating Meal Plan on a Budget

Healthy eating doesn’t need to cost a fortune. In this meal plan, you’ll get a whole week of wholesome meals and snacks which clocks in around $100, so you can feel your best while saving money. All you need to do is print off the shopping list and get cooking!

   Chocolate-Covered Prosecco Strawberries          7 Foods to Boost Your Mood Feeling blue—or maybe just a little blah? Your diet could be partly to blame. Research shows getting the right nutrients over time can improve your mood, tame stress, ease anxiety and even help fight depression. Now that's something to smile about.   

   Eight of the World's Healthiest Spices & Herbs You Should Be Eating          8 of the World's Healthiest Spices & Herbs You Should Be Eating People around the world have known for centuries about the healing power of herbs and spices. Here's the science behind why they are so good for you, and tips for how to get your fill.   

   outsmart your sugar cravings     Credit: Photo: Emilija Manevska / Getty Images        Science-Approved Tricks to Outsmart Your Sugar Cravings Overcome your urge for sweet treats, no matter how tempting the eye candy (or real candy!)   

   Strawberry Spinach Salad with Avocado & Walnuts          Best Antioxidant-Rich Foods What are antioxidants? And what do antioxidants do? Check out this guide to the best antioxidant-rich foods. It's not all berries and kale—good news for coffee and chocolate lovers!   

  Chocolate-Covered Prosecco Strawberries          7 Foods to Boost Your Mood Feeling blue—or maybe just a little blah? Your diet could be partly to blame. Research shows getting the right nutrients over time can improve your mood, tame stress, ease anxiety and even help fight depression. Now that's something to smile about.  

 Chocolate-Covered Prosecco Strawberries

7 Foods to Boost Your Mood Feeling blue—or maybe just a little blah? Your diet could be partly to blame. Research shows getting the right nutrients over time can improve your mood, tame stress, ease anxiety and even help fight depression. Now that’s something to smile about.

Chocolate-Covered Prosecco Strawberries

Chocolate-Covered Prosecco Strawberries

7 Foods to Boost Your Mood

Feeling blue—or maybe just a little blah? Your diet could be partly to blame. Research shows getting the right nutrients over time can improve your mood, tame stress, ease anxiety and even help fight depression. Now that’s something to smile about.

  Eight of the World's Healthiest Spices & Herbs You Should Be Eating          8 of the World's Healthiest Spices & Herbs You Should Be Eating People around the world have known for centuries about the healing power of herbs and spices. Here's the science behind why they are so good for you, and tips for how to get your fill.  

 Eight of the World's Healthiest Spices & Herbs You Should Be Eating

8 of the World’s Healthiest Spices & Herbs You Should Be Eating People around the world have known for centuries about the healing power of herbs and spices. Here’s the science behind why they are so good for you, and tips for how to get your fill.

Eight of the World's Healthiest Spices & Herbs You Should Be Eating

Eight of the World’s Healthiest Spices & Herbs You Should Be Eating

8 of the World’s Healthiest Spices & Herbs You Should Be Eating

People around the world have known for centuries about the healing power of herbs and spices. Here’s the science behind why they are so good for you, and tips for how to get your fill.

  outsmart your sugar cravings     Credit: Photo: Emilija Manevska / Getty Images        Science-Approved Tricks to Outsmart Your Sugar Cravings Overcome your urge for sweet treats, no matter how tempting the eye candy (or real candy!)  

 outsmart your sugar cravings     Credit: Photo: Emilija Manevska / Getty Images

Science-Approved Tricks to Outsmart Your Sugar Cravings Overcome your urge for sweet treats, no matter how tempting the eye candy (or real candy!)

outsmart your sugar cravings     Credit: Photo: Emilija Manevska / Getty Images

outsmart your sugar cravings

Credit: Photo: Emilija Manevska / Getty Images

outsmart your sugar cravings

Science-Approved Tricks to Outsmart Your Sugar Cravings

Overcome your urge for sweet treats, no matter how tempting the eye candy (or real candy!)

  Strawberry Spinach Salad with Avocado & Walnuts          Best Antioxidant-Rich Foods What are antioxidants? And what do antioxidants do? Check out this guide to the best antioxidant-rich foods. It's not all berries and kale—good news for coffee and chocolate lovers!  

 Strawberry Spinach Salad with Avocado & Walnuts

Best Antioxidant-Rich Foods What are antioxidants? And what do antioxidants do? Check out this guide to the best antioxidant-rich foods. It’s not all berries and kale—good news for coffee and chocolate lovers!

Strawberry Spinach Salad with Avocado & Walnuts

Strawberry Spinach Salad with Avocado & Walnuts

Best Antioxidant-Rich Foods

What are antioxidants? And what do antioxidants do? Check out this guide to the best antioxidant-rich foods. It’s not all berries and kale—good news for coffee and chocolate lovers!

` EatingWell for a Healthier You logo View Series 30 Days of Recipes to Help You Eat More Fiber 30-Day Money-Saving Challenge 27 Days of Money-Saving Recipes 30 Days of Clean Eating Recipes

` EatingWell for a Healthier You logo View Series

30 Days of Recipes to Help You Eat More Fiber 30-Day Money-Saving Challenge 27 Days of Money-Saving Recipes 30 Days of Clean Eating Recipes
EatingWell for a Healthier You logo View Series
EatingWell for a Healthier You logo

View Series

EatingWell for a Healthier You logo

Clean Eating Basics#

Clean Eating Inspiration#

Clean Eating Meal Plans#

Best Foods to Eat Clean#

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Clean Eating Basics

Clean Eating Inspiration

Clean Eating Meal Plans

Best Foods to Eat Clean