7-Day Clean Eating Plan for Beginners S T A Y H E A L T H Y F E E L G O O D . C O What is Clean Eating? Clean eating means choosing whole, unprocessed foods as close to their natural state as possible. Think fresh fruits, vegetables, lean proteins, whole grains, and healthy fats. It is not about dieting or deprivation but about nourishing your body. Drink plenty of water, around 8 glasses a day Avoid added sugars, white flour, and processed snacks Limit alcohol and caffeine Read ingredient labels when buying packaged food Cook at home as much as possible Guidelines for the Week Breakfast Day 1 Oats with almond milk, sliced banana, chia seeds, and cinnamon Lunch Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, olive oil, and lemon dressing Dinner Grilled salmon with sweet potato and steamed broccoli Snack Carrot sticks with hummus Breakfast Day 2 Avocado on wholegrain toast with poached egg Lunch Quinoa bowl with black beans, corn, avocado, and capsicum Dinner Stir-fried tofu with brown rice and mixed vegetables Snack Handful of raw nuts and an apple Breakfast Day 3 Smoothie with spinach, banana, protein powder, and oat milk Lunch Tuna and chickpea salad with baby spinach and lemon vinaigrette Dinner Turkey mince stir-fry with snow peas, carrots, and sesame oil Snack Greek yoghurt with berries Breakfast Day 4 Overnight oats with blueberries, almond butter, and flaxseed Lunch Wholegrain wrap with grilled chicken, rocket, and avocado Dinner Lentil and vegetable soup with a slice of wholemeal bread Snack Sliced cucumber with guacamole Breakfast Day 5 Scrambled eggs with mushrooms and spinach Lunch Brown rice and roasted veggie bowl with tahini dressing Dinner Grilled white fish with quinoa and a side salad Snack Pear with a handful of almonds Breakfast Day 6 Chia pudding made with oat milk and topped with mango Lunch Leftover lentil soup or grain bowl from previous days Dinner Baked chicken thighs with roasted carrots and zucchini Snack Rice cakes with natural peanut butter Breakfast Day 7 Green smoothie with kale, pineapple, banana, and coconut water Lunch Egg salad on wholegrain crackers with cherry tomatoes Dinner Stuffed capsicum with brown rice, beans, and herbs Snack Boiled egg and celery sticks Tips for Success Plan your shopping list before the week begins Prep ingredients like chopped veggies and grains in advance Listen to your hunger and eat mindfully Adjust portion sizes as needed for your energy needs S T A Y H E A L T H Y F E E L G O O D . C O Get More Insights