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A plate featuring seasoned chicken thighs, roasted sweet potatoes, and steamed asparagus, part of a 5-Day Clean Eating Meal Plan.

5-Day Clean Eating Meal Plan

This plan provides simple meals for breakfast, lunch, and dinner for one day, focusing on whole foods.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 1 day
Course: Breakfast, Dinner, Lunch
Cuisine: International
Calories: 1630
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Breakfast
  • 3/4 cup old-fashioned rolled oats
  • 3/4 cup milk of choice
  • 1/2 cup raspberries - or any other type of berries
  • 1 Tbsp maple syrup
Lunch
  • 1 cup quinoa
  • 2 eggs
  • 1 carrot julienned
  • 1 Lebanese cucumber sliced
  • 1/2 cup grape tomatoes
  • 1 Tbsp chopped parsley
  • 1 Tbsp olive oil for dressing
Dinner
  • 2 boneless skinless chicken thighs
  • 1 small sweet potato peeled and thinly sliced
  • 10 asparagus
  • 2 tsp avocado oil for cooking
  • 1/2 tsp paprika
  • 1/2 tsp oregano
  • 1/4 tsp chili powder
  • sea salt to taste
  • pepper to taste
Other
  • 1 cup coffee with splash of milk
  • 2 clementines

Equipment

  • Sealable container
  • Large pan

Method
 

  1. For breakfast, add oats and milk to a sealable container. Place it in the fridge overnight. Top with berries and maple syrup the next morning.
  2. For lunch, cook quinoa and eggs. Add half of the cooked quinoa and one egg to a sealable lunch container. Top with julienned carrot, sliced cucumber, and tomatoes.
  3. Combine dressing ingredients: Add lemon juice, olive oil, sea salt, and pepper to a sealable jar and shake to combine. Add this dressing to your lunch bowl minutes before eating.
  4. For dinner, season chicken thighs with paprika, oregano, chili powder, sea salt, and pepper.
  5. Peel and thinly slice the sweet potato.
  6. Preheat a large pan over medium heat. Brown the chicken and sweet potato in a little avocado oil for 5 minutes per side.
  7. Add a splash of water to the pan to deglaze it. Add the asparagus to the pan, cover it, and let everything steam on low heat for 20 minutes or until the sweet potato is tender.

Nutrition

Calories: 1630kcalCarbohydrates: 216gProtein: 85gFat: 52gSaturated Fat: 9gCholesterol: 384mgSodium: 737mgPotassium: 3829mgFiber: 36gSugar: 56gVitamin A: 45826IUVitamin C: 159mgCalcium: 712mgIron: 17mg

Notes

This plan covers one day of meals. You will need to repeat or adjust ingredients for a full five-day plan.

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