Here’s a 14 Day Meal Plan to Jump-Starting Clean Eating
Updated: Jan. 05, 2022
Simplify your life, and your food, by eating clean! That means cutting back on processed foods and indulging in fresh fruits, veggies and meats, along with whole and healthy grains. We've made it easy to go clean with two weeks of healthy and delicious meals.
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Day 1 Breakfast: Loaded Quinoa Breakfast Bowl
After I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only satisfying, but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario
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Day 1 Lunch: Veggie Steak Salad
This salad just explodes with flavors. It's easy and quick to prepare, tastes delicious, and is a healthy dinner all on one plate. —Tiffany Martinez, Aliso Viejo, California
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Day 1 Dinner: Saucy Mediterranean Chicken with Rice
The hints of Mediterranean flavor in this chicken dish make it a family favorite. —Tabitha Alloway, Edna, Kansas
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Day 2 Breakfast: Sweet Potato and Egg Skillet
I try to incorporate nutritious sweet potatoes in meals as often as possible, especially with breakfast. I came up with this recipe to feed my family a healthy, hearty breakfast—and it worked! —Jeanne Larson, Rancho Santa Margarita, California
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Day 2 Lunch: Roasted Sweet Potato & Chickpea Pitas
Here's a hearty take on Mediterranean food, this time with sweet potatoes tucked inside. These unique pockets are delicious for lunch or dinner. —Beth Jacobson, Milwaukee, Wisconsin
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Day 2 Dinner: Garlic Tilapia with Spicy Kale
We make this main dish and side together, and adjust the heat from the red pepper flakes depending on who's at the table. —Tara Cruz, Kersey, Colorado
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Day 3 Breakfast: Asparagus-Mushroom Frittata
Say hello to our asparagus-mushroom frittata. It features an eggy, custardy base and is loaded with deliciously earthy-sweet vegetables.
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Day 3 Lunch: Feta Chicken Salad
I grew up eating chicken because my father was the manager at a poultry facility, but this is the one dish that never gets boring. —Cheryl Lundquist, Wake Forest, North Carolina
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Day 3 Dinner: Lemon-Parsley Tilapia
I like to include seafood in our weekly dinner rotation but don't want to bother with anything complicated (and it had better taste good or the family will riot). This herbed fish does the trick. —Trisha Kruse, Eagle, Idaho
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Day 4 Breakfast: Mediterranean Broccoli & Cheese Omelet
My Italian mother-in-law taught me to make this omelet years ago—she would make it for breakfast, lunch or dinner and eat it on Italian bread. This is one of my favorite ways to use up leftover broccoli. —Mary Licata, Pembroke Pines, Florida
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Day 4 Lunch: Spicy Veggie & Lentil Soup
I enjoy this recipe because it’s meatless, inexpensive and simply delicious! You can substitute any vegetables you like—it’s all a matter of preference. Serve warm pita bread on the side. —Geraldine Hennessey, Glendale, New York
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Day 4 Dinner: Pan-Roasted Chicken and Vegetables
This sheet-pan chicken and veggies meal tastes as if it took hours of hands-on time to put together, but the simple ingredients can be prepped in mere minutes. The rosemary gives it a rich flavor, and the meat juices cook the veggies to perfection. It’s unbelievably easy! —Sherri Melotik, Oak Creek, Wisconsin
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Day 5 Breakfast: Spiced Blueberry Quinoa
I took up eating quinoa when I found out how much protein it has. This is really an easy dish to experiment with; my first version of the recipe was made with shredded apples instead of blueberries. It's just as delicious! —Shannon Copley, Upper Arlington, Ohio
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Day 5 Lunch: Strawberry-Turkey Spinach Salad
This light, refreshing salad is a true showstopper, visually and nutritionally, with fresh strawberries and yellow pepper strips tossed with fresh baby spinach. Serve with warm whole wheat rolls or flax or bran muffins. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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Day 5 Dinner: Pizzaiola Chops
My favorite cousin shared this recipe, and I tweaked it for our family. Taste as you go, and try the Italian trick of sprinkling on some oregano to give it that extra something. —Lorraine Caland, Shuniah, Ontario
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Day 6 Breakfast: Calico Scrambled Eggs
When you're short on time and scrambling to get a meal on the table, this recipe is just what you need. There's a short ingredient list, cooking is kept to a minimum. and the green pepper and tomato makes it colorful. —Taste of Home Test Kitchen
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Day 6 Lunch: Pesto Corn Salad with Shrimp
This recipe showcases the beautiful bounty of summer with its fresh corn, tomatoes and delicious basil. Prevent browning by spritzing the salad with lemon juice. —Deena Bowen, Chico, California
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Day 6 Dinner: Garlic Chicken with Herbs
Pan-roasting garlic cloves turns them into rich, creamy deliciousness. This chicken is also fantastic with a loaf of crusty bread or mashed potatoes on the side. —Kathy Fleming, Lisle, Illinois
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Day 7 Breakfast: Cool Summertime Oatmeal
Start this breakfast the night before so you can get a few extra z's in the morning. My husband adds coconut to his, and I stir in dried fruit. —June Thomas, Chesterton, Indiana
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Day 7 Lunch: Tandoori Spiced Chicken Pita Pizza with Greek Yogurt and Cilantro
My family and I are big picnickers, and I'm always looking for new dishes to try in the great outdoors. The amazing flavors at our favorite Indian restaurant inspired these mini pizzas. —Angela Spengler, Tampa, Florida
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Day 7 Dinner: Balsamic Roasted Vegetable Primavera
Roasting makes veggies an irresistible part of this light but filling dinner. —Carly Curtin, Ellicott City, Maryland
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Day 8 Breakfast: South-of-the-Border Citrus Salad
Orange, grapefruit and jicama add color and texture to this out-of-the-ordinary fruit salad. Sometimes I'll toss in slices of mango and cucumber for extra fun. —Mary Fuller, SeaTac, Washington
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Day 8 Lunch: Grilled Jerk Shrimp Orzo Salad
The heat, seasonings and appearance of this colorful main-dish salad are perfect for summer—or any time of year that you want to summon memories of sunshine. —Eileen Budnyk, Palm Beach Gardens, Florida
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Day 8 Dinner: Grilled Chicken and Mango Skewers
The inspiration for this recipe came from the charbroiled chicken skewers I used to enjoy while strolling along Calle Ocho in Miami on Sunday afternoons. Feel free to garnish them with sesame seeds or spritz them with fresh lime juice. —Wolfgang Hanau, West Palm Beach, Florida
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Day 9 Breakfast: Spinach-Mushroom Scrambled Eggs
My husband and I had breakfast at a hotel and enjoyed an amazing mushroom and egg dish. As soon as I got home, I made my own rendition. —Rachelle McCalla, Batesville, Arkansas
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Day 9 Lunch: Avocado & Garbanzo Bean Quinoa Salad
This delicious quinoa avocado salad is high in protein and holds well in the fridge for a few days. If you make it ahead, add avocados and tomatoes right before serving. —Elizabeth Bennett, Seattle, Washington
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Day 9 Dinner: Cod and Asparagus Bake
The lemon pulls this flavorful and healthy dish together. You can use grated Parmesan cheese instead of Romano if you'd like. —Thomas Faglon, Somerset, New Jersey
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Day 10 Breakfast: Full Garden Frittata
I was cooking for a health-conscious friend and wanted to serve a frittata. To brighten it up, I added leftover bruschetta topping and fresh mozzarella. Now that's breakfast. It's become a favorite among my friends and family, and a staple in my recipe book. —Melissa Rosenthal, Vista, California
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Day 10 Lunch: Shrimp Scampi Spinach Salad
My husband and I really enjoy both shrimp scampi and fresh spinach salad, so I put the two together. My oldest son loves it, too, and he's only 3! —Jamie Porter, Garnett, Kansas
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Day 10 Dinner: Chicken Veggie Packets
People think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold in the juices during baking to keep the herbed chicken moist and tender. The foil saves time and makes cleanup a breeze. —Edna Shaffer, Beulah, Michigan
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Day 11 Breakfast: Fiesta Time Omelet
I created this dish when I needed to use up some black olives and jalapenos. With the abundant filling, two of these large omelets can feed four people if served with side dishes.—Jennine Victory, Bee Branch, Arkansas.
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Day 11 Lunch: Peppered Tuna Kabobs
When we barbecue, we like to wow our guests, so dogs and burgers are out! We make tuna skewers topped with salsa—the perfect easy recipe. My five kids like to help me put them together. —Jennifer Ingersoll, Herndon, Virginia
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Day 11 Dinner: Spice-Rubbed Chicken Thighs
For our must-have meal, we roast chicken using bone-in, skin-on thighs. This version without skin and bones has a zesty rub of turmeric, paprika and chili powder. —Bill Staley, Monroeville, Pennsylvania
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Day 12 Breakfast: Herb Breakfast Frittata
I came up with this recipe on a snowy day by using what I had in the fridge. Yukon Gold potatoes give this frittata a comforting bottom crust. —Katherine Hansen, Brunswick, Maine
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Day 12 Lunch: Grilled Basil Chicken
This cinch of a marinade gives the chicken lots of Italian flavor. Serve the chicken with a tossed green salad and garlic breadsticks, or put slices on a ciabatta roll along with lettuce, tomato and mozzarella cheese for a zesty handheld meal. —Lisa Moriarty, Wilton, New Hampshire
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Day 12 Dinner: Fresh Corn & Tomato Fettuccine
This recipe combines delicious whole wheat pasta with fresh garden produce. It's tossed with heart-healthy olive oil, and a sprinkling of feta cheese gives it bite. —Angela Spengler, Tampa, Florida
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Day 13 Breakfast: Basil Vegetable Strata
I've been cooking this strata for years, and my family just can't get enough! Fresh basil gives the healthy brunch dish an added flavor boost. —Jean Ecos, Hartland, Wisconsin.
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Day 13 Lunch: Tropical Chicken Cauliflower Rice Bowls
This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. —Bethany DiCarlo, Harleysville, Pennsylvania
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Day 13 Dinner: Salmon with Tomato-Goat Cheese Couscous
Rich with goat cheese and tomato, this recipe works for a weeknight supper or an elegant company dinner—and can be easily adjusted to serve more people. —Toni Roberts, La Canada, California
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Day 14 Breakfast: Garden Frittata
I created this frittata recipe one day to use up some fresh yellow squash, zucchini and tomato. It's so easy to make because you don't have to fuss with a crust. Give it different twist by trying it with whatever veggies you have on hand. —Catherine Michel, St. Peters, Missouri
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Day 14 Lunch: Shrimp Avocado Salad
Shrimp avocado salad mixes tender shellfish with fresh vegetables for a cool, protein-filled lunch or easy light dinner.
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