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7-Day Clean Eating Challenge & Meal Plan (The First One)

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Last updated on June 28th, 2020 at 01:20 pm

Switch things up and challenge yourself to eat healthy this week! No cheat meals, no slip-ups for just one week. I’ve also included a sample 7-day clean eating meal plan with a grocery list in case you want to use these.

7-Day Clean Eating Meal Plan & Challenge with clean eating grocery list. Start the 7-Day clean eating challenge, enjoy these healthy recipes to have more energy, lose weight and feel better overall! The plan includes clean eating recipes for breakfast, lunch and dinner and you can meal prep or make ahead many of them. | Clean eating for beginners


Last Saturday I had my third time within a week having pizza. AAAAND lasagna for lunch. And we’re not talking sad lasagna, we’re talking cheesy fat lasagna.

It’s not a secret that pizza is the best thing that has happened to humanity and the world. Science can back this up, there are studies. Okay, there aren’t any, but we all know this. Just like we know that celery juice can heal anything (I’m sarcastic and it makes me sad that I have to say it, but what are you going to do).

So pizza + lasagna three times within a week. You know how that happens – it’s someone’s birthday, then you’ve got something else to celebrate and you don’t like wine or bear or vodka. And cake, well you will have cake as well.

Crappy food has made its way into my life since January and is now sitting there confidently, never moving its butt. “I’m not going anywhere” And I want to take it out.

Clean Eating Challenge Goal

So this week will be to get back on track and here’s the deal: I want to keep doing it every month. It will be a reminder in the first week of the month, that you need to take care of your health, no matter what is going on.

We’ll start cooking more, we’ll cut all the crap, the fluff in your diet and we’ll focus on what you actually need to have energy and feel great: nutrient-dense foods.

This challenge is great if you’re a beginner and just figuring out how to start eating healthy or if you want to lose weight and need a little push.

Best case scenario: you keep eating healthy after this week. But if you don’t and decide to have pizza or cookies – your body would at least have adapted to good food. This way, hopefully, you wouldn’t want to keep eating pizza or cookies every time.

Clean Eating Grocery List

Listen, when it comes to eating clean you want to focus on getting as many nutrients as you can from your food without overeating. So you need to eat a variety of good, natural foods.

Clean eating grocery list. This is the short version of the shopping list for the one week clean eating meal plan! Start the clean eating challenge, enjoy these healthy recipes to have more energy, lose weight and feel better overall! | Clean eating for beginners

You can subscribe and download the clean eating grocery list, as well as other resources here.

The majority of your diet should be, without a doubt, vegetables. Then come nuts, seeds, fruit, legumes. And then there are fatty fish, whole grains, lean protein, coconut oil and olive oil. And I’ve included some cheese, which you can totally leave out if you’re not eating dairy.

I like to keep at least 1-2 days plant-based or vegetarian. But that’s just a personal preference and you don’t need to do it if you don’t want to.

What Not To Eat?

Anything that has a lot of calories, but no nutrients or is just evil (like diet coke). No soda, no refined grains, unfortunately no pizza, no fruit juices, nothing with sugar, nothing processed. Between a turkey and turkey bacon, you take the turkey.

Sometimes processed foods don’t have more calories than unprocessed foods, but have added ingredients that are super harmful and you wouldn’t even want to touch with gloves. Got it? Go as unprocessed and unpackaged as possible.

7-Day Clean Eating Meal Plan

7-Day Clean Eating Meal Plan, feat. clean eating grocery list. Start the 7-Day clean eating challenge, enjoy these healthy recipes to have more energy, lose weight and feel better overall! The plan includes clean eating recipes for breakfast, lunch and dinner and you can meal prep or make ahead many of them. | Clean eating for beginners

So this is a healthy meal plan, which pretty much describes how I want to be eating during the next week. To be honest I won’t be strict with it as I want to experiment with new recipes. No eating out and a lot of cooking, but I find it stress-relieving, so that’s ok.

You don’t need to follow this meal plan exactly, pick the meals you like, add other healthy meals you’ve already tried and experiment! Try something new.


Meal Prep Option

To make this easier you might want to meal prep some parts of your meals or your entire meals before you start. I like to cook my quinoa, make tzatziki and hummus upfront, saves me a lot of time. Use a different airtight container for each part (I usually use jars like these) or use meal prep containers with 2-3 compartments like these.

If you don’t have much time, you can also buy tzatziki and hummus pre-made. Everything else I like to prepare fresh: salads, even fish or chicken – I just like the taste better and that’s the only way I can stick to eating healthy – when I eat food I enjoy.


Recommended Products:

3-Compartment Meal Prep Glass Containers

8 Ounce Glass Jars with Silver Metal Airtight Lids

It’s also helpful to make lunches and breakfast the night before (if possible – see notes in recipes how to do that).

You can download the grocery list for this meal plan and many other resources after subscribing here.


Clean Eating Recipes

Now let’s get to the recipes:

7-Day Clean Eating Meal Plan, feat. clean eating grocery list. Start the 7-Day clean eating challenge, enjoy these healthy recipes to have more energy, lose weight and feel better overall! The plan includes clean eating recipes for breakfast, lunch and dinner and you can meal prep or make ahead many of them. | Clean eating for beginners


Day 1 (Plant-Based/ Vegetarian Day)

Breakfast: Overnight Oats For Healthy Skin (make the night before)

Lunch: Mediterranean Bowl (make hummus, tzatziki and quinoa the day before, follow meal prep instructions in the recipe).

Dinner: Tomato & Basil Quinoa Risotto (double it for lunch next day) and Tomato, Avocado & Arugula Salad

7-Day Clean Eating Meal Plan, feat. clean eating grocery list. Start the 7-Day clean eating challenge, enjoy these healthy recipes to have more energy, lose weight and feel better overall! The plan includes clean eating recipes for breakfast, lunch and dinner and you can meal prep or make ahead many of them. | Clean eating for beginners


Day 2

Breakfast: Yogurt with Berries And Nuts

Lunch: Tomato & Basil Quinoa Risotto

Dinner: Avocado Chicken Salad (follow meal prep instructions and double for next day)

7-Day Clean Eating Meal Plan, feat. clean eating grocery list. Start the 7-Day clean eating challenge, enjoy these healthy recipes to have more energy, lose weight and feel better overall! The plan includes clean eating recipes for breakfast, lunch and dinner and you can meal prep or make ahead many of them. | Clean eating for beginners


Day 3

Breakfast: Overnight Oats For Healthy Skin (make the night before)

Lunch: Avocado Chicken Salad

Dinner: Mediterranean Bowl (make more for lunch next day, follow meal prep instructions in the recipe)

7-Day Clean Eating Meal Plan, feat. clean eating grocery list. Start the 7-Day clean eating challenge, enjoy these healthy recipes to have more energy, lose weight and feel better overall! The plan includes clean eating recipes for breakfast, lunch and dinner and you can meal prep or make ahead many of them. | Clean eating for beginners


Day 4:

Breakfast: Yogurt with Berries And Nuts

Lunch: Mediterranean Bowl

Dinner: Salmon Lettuce Wraps (recipe is for 2)

7-Day Clean Eating Meal Plan, feat. clean eating grocery list. Start the 7-Day clean eating challenge, enjoy these healthy recipes to have more energy, lose weight and feel better overall! The plan includes clean eating recipes for breakfast, lunch and dinner and you can meal prep or make ahead many of them. | Clean eating for beginners


Day 5: (Vegetarian Day)

Breakfast: Overnight Oats For Healthy Skin (make the night before)

Lunch: Tomato chickpea salad (make 1/2, if only for one)

Dinner: Vegetable Fried Millet (use cooked quinoa instead of millet)

7-Day Clean Eating Meal Plan, feat. clean eating grocery list. Start the 7-Day clean eating challenge, enjoy these healthy recipes to have more energy, lose weight and feel better overall! The plan includes clean eating recipes for breakfast, lunch and dinner and you can meal prep or make ahead many of them. | Clean eating for beginners


Day 6:

Breakfast: Banana Almond Breakfast Smoothie

Lunch: Vegetable Fried Millet (use leftovers from day before)

Dinner:Salmon with Asparagus (or other Vegetables)

7-Day Clean Eating Meal Plan, feat. clean eating grocery list. Start the 7-Day clean eating challenge, enjoy these healthy recipes to have more energy, lose weight and feel better overall! The plan includes clean eating recipes for breakfast, lunch and dinner and you can meal prep or make ahead many of them. | Clean eating for beginners


Day 7:

Breakfast: Healthy Strawberry Banana Pancakes

Lunch: Tomato Chickpea Salad (make 1/2, if only for one)

Dinner: Salmon Lettuce Wraps (recipe is for 2)



I hope you enjoy this clean eating challenge, I for sure need it and am very excited about it!


More Clean Eating Challenges:

  • Clean Eating Challenge #2 (Lower Carb!)
  • Clean Eating Challenge #3 (Hydration!)
  • 7-Day Vegan Clean Eating Challenge

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