Last updated on December 16th, 2020 at 09:30 am
Time for our monthly clean eating challenge! This time we’ll reset and stay healthy with a 7-Day winter clean eating meal plan that is perfect for the cold months! This weekly healthy eating plan includes a clean eating wintertime grocery list as well as easy winter recipes for dinner, lunch, breakfast, and some snack ideas. Warming and healthy soups, seasonal bowls, seasonal vegetable recipes – it’s all here!
If you’ve been around here for a while now, you know, almost every month we do a 7-Day Clean Eating Challenge! This challenge is a reminder to get back on track if you’ve gotten off! Yes, this means we don’t get to rest on our laurels for longer than 3 weeks.
I started this last year when I noticed I hadn’t eaten healthy pretty much in months because I was moving and was going through some challenging times. Well, they never stop, do they?
Doing these 7-Day challenges every month, you get to stay consistent with eating healthy and get to try new recipes. Sometimes the challenges are themed, sometimes they aren’t. This month, February, I feel like it’s too cold to do almost any of my other meal plans, so we’ll do a clean eating challenge for when it’s cold, okay?
If you’re interested, check out some of the previous challenges:
- One Week Clean Eating Challenge (The First One)
- 7-Day Vegan Meal Plan
- Dairy-Free Gluten-Free Meal Plan
How To Eat Clean During Winter?
I’ve got one word: Soups. Soups are great if you’re trying to lose weight, get healthier and prevent infections during winter. Of course, I’m not talking about the cheesy lasagna soups that you might find on Pinterest, I’m talking more about simple soups. Broth-based soups and high-fiber soups. Soups are filling, satisfying and delicious and they can help you lose weight and maintain a healthy weight, which can be a challenge during winter since we aren’t as active as when it’s warm outside.
The other thing we’re going to do is eat more fruits and vegetables that are in season now. Some of my favorites during winter include clementines, oranges, bananas, kiwi, lemons, grapefruit, avocado, broccoli, cabbage, carrots, kale and cauliflower. You really can’t go wrong eating these vegetables.
The clean eating challenge this month is simple: Eat clean all 7 days of the next week. No slip-ups, no cheat meals – just simple clean food for these 7 days.
You can use the meal plan that I share below, but you don’t have to follow it 100%. If you have a favorite clean eating recipe, that you really want to make, add it to your meal plan and try to eat more intuitively without focusing too much on calories or macros.
I recommend having 2-3 big meals/day, spacing them out appropriately and limiting your snack intake to fruits, vegetables and nuts. I found this is what works for me best, I do not feel great when I eat constantly throughout the day – I keep thinking about food and can’t seem to do anything else.
(sample) Winter Clean Eating Meal Plan
Breakfast: 2x Banana Oatmeal Muffins (make these ahead)
Lunch: Anti-Inflammatory Chicken Soup (make this ahead)
Dinner: Cauliflower Fried Rice
Breakfast: 2x Peanut Butter Breakfast Cookies (make ahead!)
Lunch: Cauliflower Fried Rice
Dinner: Mediterranean Salmon Bowls (use leftovers for lunch the next day)
Breakfast: 2x Banana Oatmeal Muffins
Lunch: Mediterranean Salmon Bowls
Dinner: Anti-Inflammatory Chicken Soup
Breakfast: 2x Banana Oatmeal Muffins
Dinner: Avocado Chicken Salad (leftovers for next day)
Breakfast: 2 Peanut Butter Breakfast Cookies (make ahead!)
Lunch: Avocado Chicken Salad
Dinner: Egg Roll In A Bowl
Breakfast: Almond Butter Banana Oatmeal
Lunch: Egg Roll In A Bowl
Dinner: Coconut Lentil Soup
Breakfast: Apple Oatmeal Pancakes
Lunch: Coconut Curry Shrimp Soup
Dinner: Mediterranean Salmon Bowls
Winter Meal Plan Recipes:
- Almond Butter Banana Oatmeal
- Peanut Butter Breakfast Cookies
- Banana Oatmeal Muffins
- Apple Oatmeal Pancakes
Lunch and Dinner
- Anti-Inflammatory Chicken Soup
- Mediterranean Salmon Bowls
- Cauliflower Fried Rice
- Egg Roll In A Bowl
- Coconut Curry Shrimp Soup
- Coconut Lentil Soup
- Avocado Chicken Salad
You might have noticed, there aren’t as many salads and fresh vegetables and fruits on this meal plan, as there usually are. This might make it a little bit more difficult to get some vitamins, especially vitamin C. So I recommend, getting those fresh fruits and vegetables as snacks. An orange here, some lemon there – it will all add up! Here are some snacks that you might like:
- Tropical Green Smoothie
Don’t forget to drink lots of water! As I mentioned, we don’t consume many fresh fruits and vegetables during winter, therefore it’s even more important now to get enough water on a daily basis.
When you’re dehydrated, a few very bad things happen:
- you’re more susceptible to infections
- your skin seems to age quicker
- your digestion suffers
- you have more cravings and eat more
- you feel cold
- your mental clarity and productivity decrease
I personally seem to forget that I need water when it’s cold outside. So I found the best way to consume more water without thinking that I’ll freeze is to 1) drink more mint tea, 2) have my bottle at my desk and 3) eat more soups!
I eat intuitively, but I do take a vitamin D supplement since I found out a year ago I had a deficiency. This is a very prevalent deficiency, as many as 40% of people in the world have it and it can happen especially during winter and when you don’t live in a very sunny place (we don’t get vitamin D from food, but we can make it ourselves when we get enough sun exposure).
Before you decide to take a supplement I always feel like it’s best to talk to a professional and to make blood tests, so make sure to do that.
- 1 cup oats
- 2/3 cup peanut butter
- 1 1/2 Tbsp honey (or more to taste)
- 2 Tbsp coconut, shredded
- 1/4 cup walnuts, chopped
- 1 Tbsp sunflower seeds
- 2 Tbsp chocolate, chopped
- 1/2 tsp coconut oil
- Mix the peanut butter with the honey in a bowl
- Add the walnuts, sunflower seeds, oats, and coconut and stir together until combined.
- Take about 1 1/2 Tbsp from this mixture and roll in your hands as to form cookies or patties.
- Melt the chocolate with coconut oil and combine. You can do this by microwaving for 15-30 seconds and then consistently stirring.
- Drizzle the chocolate over the cookies quickly in all directions.
- Refrigerate the cookies for at least 1 hour and eat within 4-5 days. Store in the fridge.
- Original recipe from: Homemade Mastery.
Amount Per Serving: Calories: 230Total Fat: 16gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 1mgSodium: 170mgCarbohydrates: 18gFiber: 3gSugar: 7gProtein: 7g
Alright! Now, let’s get some groceries and get ready to eat well and feel good this week and hopefully forever!