Over time, and with practice, eating clean will be second nature to you. Follow these guidelines for the next 30 days, and remember that the best way to form a habit is to take it day by day.

Making healthy food choices can transform your body from the inside out. Give it a try for 30 days, sticking to the following guidelines:. Follow these portion and serving recommendations for a balanced clean-eating diet:.

Bookmark this page, t ake a screenshot or print this article out to stick on your fridge — whatever you have to do, keep a copy of the guidelines in a visible, easily-accessible place so you can keep your promise of making good choices.

Clean eating can seem complicated when you first start out, so having a reference is especially helpful for those first few weeks. Start your clean eating journey by making little changes every day.

Replace soda or coffee for a homemade smoothie, mayo for avocado slices, or beef for chicken. A great place to start is with your carb intake. Sweet potatoes are a delicious and nutrient-dense alternative to white potatoes, and whole-grain bread is a better choice than white bread.

You can also try swapping white rice for brown rice, wild rice or even quinoa. Over time, the small changes will evolve into something great. The goal of a clean eating meal plan is to rid our bodies of preservatives, chemicals, artificial colors, and all the other icky fillers found in processed foods.

Start at home in your pantry. To put the natural vs. unnatural food question into perspective, some clean eaters like to consider whether or not their grandmother would be familiar with the ingredient.

A lot of unknown words on an ingredient list can often be code for sugars, chemicals, additives, and trans fats. Be diligent: Those sugars and additives can hide in foods that sound healthy and natural, like fruit juice. When you bring a load of groceries into your home, set aside some time to prepare foods, such as pre-cutting vegetables or washing berries.

Clean eating has grown in popularity over the last few years, making it even easier to find recipes, snacks, meal plans and tips. There are bloggers out there who have dedicated their entire site to clean eating, and a quick internet search can help you find healthy solutions for your usual go- tos.

We mentioned this was a lifestyle, right? Accept the reality and get back up on that horse — you got this! Find healthy dinner inspiration in this round-up of quick dinners to add to your weeknight rotation. Free 7-Day Passes are only available for new customers who live or work nearby. Most Anytime Fitness locations have a drop-in charge for non-residents who want to use the gym for a short period of time.

If you cannot provide proof of local residency, you may be charged a fee to use this club. Menu Coach Workouts How To Care Getting Started Nutrition Connect Member Success Ask A Coach. Search Search. Clean Eating Day Challenge Beginner-Friendly!

We love the clean eating lifestyle for how flexible it is. Put yourself to the challenge with 30 days of clean eating to restart your eating routine. December 9, By Anytime Fitness.

Nutrition is vital to your fitness goals. What is clean eating? Is this the Whole30 diet? Why 30 days? What can I expect to happen in 30 days?

Challenge: 30 Days of Clean Eating. The principles of clean eating. Give it a try for 30 days, sticking to the following guidelines: Eat meals small meals a day Eat every hours Combine lean protein and complex carbs at every meal Drink at least 2 liters 8 cups of water a day Keep clean foods nearby at all times to avoid skipping meals Avoid overly-processed and refined foods such as white flour or sugar Avoid saturated and trans fats Avoid sugar-loaded drinks, such as soda and juice Try not to go overboard on the healthy fats Avoid alcohol, which is a source of sugar Avoid foods dense in calories but low on nutritional value Keep your portions small; no more supersizing.

Serving sizes and schedule. Tips for sticking to a clean-eating diet. Know the rules. Take baby steps. Only eat it if you can pronounce it. As a result, it lowers the likelihood of your heart developing bad cholesterol-related issues. Furthermore, healthy weight loss relieves stress on the cardiovascular system, promoting healthy heart function.

Clean eating improves digestive function [2] by regulating bowel movements and encouraging the growth of beneficial gut bacteria. Consuming whole foods is one of the most effective ways to reduce the risk of digestive disorders like inflammatory bowel disease and constipation. Whole, natural foods, as opposed to processed foods, are high in fiber and low in unhealthy fats and added sugars, which can cause gastrointestinal inflammation and other digestive issues.

Clean eating encourages hydration, which aids in digestion. Water content in some whole foods, such as fruits and vegetables, and fruit juice, can help keep stools soft and easy to pass. Clean eating also aids in the maintenance of a healthy weight, lowering the risk of digestive disorders such as food intolerances.

Clean eating can supply the nutrients needed to achieve this balance. Eating nutrient-dense foods provides these compounds while keeping food intake under control.

Clean eating promotes cognitive function and mental health, aiding healthy aging. Whole foods, such as fruits, vegetables, and grains, are high in nutrients that promote brain health and reduce the risk of cognitive decline.

Maintaining a healthy weight through clean eating also reduces the risk of obesity-related health issues, which can negatively impact your life as you age. Consuming whole and natural foods introduces the vitamins, minerals, and antioxidants required for healthy cellular function in the body.

It also provides your body with the nutrients it requires to repair and regenerate damaged cells. Furthermore, whole, natural foods contain anti-inflammatory compounds such as omega-3 fatty acids and polyphenols, which aid in the healing process of the body.

They do not cause inflammation, as opposed to processed foods. Instead, whole foods aid in the reduction of such processes that may impede healing. Maintaining a weight-loss clean eating healthy meals plan may be difficult given the extent to which you will need to alter your healthy lifestyle.

Taking small steps, on the other hand, can significantly improve adherence. Smaller steps are more sustainable than large ones. Small, gradual changes to your habits increase your chances of sticking to the plan. Making small changes one at a time can also assist you in identifying problem areas that require attention.

For example, you can identify specific problems in your healthy diet and create a targeted plan to improve your eating habits. By gradually reducing your appetite and cravings, the new plan can help reduce the risk of binge eating and consuming unhealthy foods.

A weight loss clean eating meal plan outlines the rules to follow to achieve the desired results. The main rules are to avoid processed foods in favor of whole foods or minimally processed meals, to exercise regularly, and to drink plenty of water.

Following the rules makes the weight loss journey more effective. On the contrary, ignoring them could render your efforts ineffective. Fortunately, a clean eating meal plan consists of only a few rules that are simple to internalize and follow.

Planning and preparation can assist you in staying on track during your weight loss journey. Setting realistic goals will help you stay motivated and focused throughout the weight loss. The plan will assist you in creating a grocery list of the ingredients required and in sticking to healthy options.

Other activities to prepare for the clean eating period include stocking your fridge with healthy snacks like fresh fruits and nuts and creating a meal tracking sheet. Each preparation improves your chances of adherence and increases your chances of reaching your weight loss goals.

Temptations are unavoidable, given that humans are living beings who crave comfort food and occasionally make diet mistakes. Learning to overcome temptations is one of the most effective weight loss strategies available.

You can do so by combining several strategies. Keeping healthy snacks on hand is one of the best strategies. Others include drinking plenty of water throughout the day to reduce cravings, tracking progress to stay accountable, and celebrating your endurance regularly to stay motivated.

One of the most practical ways to achieve your periodic and overall weight loss goals is to have a support system. Finding others with similar health goals usually provides a sense of community and connection and is highly recommended, particularly for beginners.

You can build a support system in a variety of ways, such as by joining a weight loss group, finding a workout partner, or searching for online communities. You can then seek their assistance if you are having difficulty sticking to your clean-eating meal plan. The support system can assist you by offering relevant and practical advice as well as motivation.

When you reach a milestone, the person s can also join you in celebrating your success, making the weight-loss journey more enjoyable. A weight loss clean eating meal plan is a simple and effective way to lose excess weight and improve your health. Many people have used the strategy and achieved better results than those who did not have a plan.

You can develop and successfully implement a clean eating plan by taking small steps and gradually changing your eating habits. A weight-loss journey guided by a clean eating plan may be difficult at first but once one has adjusted to the changes, it becomes effortless.

It is critical to keep your sights on the prize because failure to do so is harmful to your health and overall well-being. It is a weight loss strategy that focuses on eating whole, unprocessed foods and limiting processed foods. A clean eating plan aids weight loss by lowering overall calorie intake while increasing essential nutrient intake.

It increases energy, improves heart health, digestion, and metabolism, promotes healthy aging, and speeds up healing in cases of body tissue damage. A clean diet emphasizes healthy foods, unprocessed foods such as vegetables, fruits, lean protein, healthy fats, and whole grains.

Processed and packaged foods, unhealthy fats, and added sugars should be reduced or eliminated. Yes, vegetarians and vegans can lose weight and improve their overall health by following a clean eating plan.

Yes, you can take healthy snacks, such as fruits, vegetables, and nuts. It does not guarantee weight loss. However, most people who stick to a healthy weight loss plan and follow all of the rules achieve their weight loss goals promptly. EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Teresa Mboci, Pediatric Nurse Writer. A dedicated pediatric nurse with a passion for nutrition and wellness, Teresa has made it her mission to empower families with the tools and knowledge they need to promote optimal health and well-being in their children.

Expert's opinion We believe information about products and services that could benefit people should be made available to consumers to help them make informed decisions about their health care. December 28, by Teresa Mboci, Pediatric Nurse.

What Is A Healthy Lifestyle Plan? A weight loss clean eating plan [1] is a blueprint that focuses on: Consuming whole foods that are as close to their natural state as possible. Limiting your intake of processed and packaged foods. Avoiding alcoholic and sugary beverages.

Controlling food portion sizes to avoid consuming too many calories.

Adopting a clean eating plan can be a simple and effective way to lose weight and boost your overall health. Additionally, eating clean means relying less on processed, store-bought items and preparing more meals at home, which could save you money.

Eating too much added sugar has been linked to a wide array of health issues ranging from obesity to heart disease 1. When transitioning over to a cleaner eating pattern, foods and beverages with added sugar should automatically be phased out.

When cleaning up your diet, using healthy substitutes for your favorite sweet treats can satisfy cravings and keep you on track. For example, swap your nightly bowl of ice cream for a clean treat like Greek yogurt topped with berries, unsweetened coconut and cinnamon.

However, making a habit of buying meals and snacks on the run can lead to unhealthy choices and behaviors. Shopping the perimeter of the grocery store is one of the most popular pieces of nutrition advice. This is because the perimeter of the grocery store usually contains fresh produce and healthy protein sources like eggs, yogurt and poultry.

Although the interior aisles of the grocery store do contain healthy items like canned beans and nuts, they also tend to be where most of the unhealthy items like chips, candy and soda are located. Making it a priority to fill your cart with foods from the perimeter, including vegetables, fruits and proteins, before moving on to the interior of the store can help you stay on track and avoid tempting treats.

There is no better way to honor this principle than to form a relationship with local farmers who grow or raise the food that you eat. Purchasing food directly from small farms means that you can be informed about the methods used to grow produce and raise animals for meat, poultry, eggs and dairy.

Supporting local farms means building a connection with your food while supporting your local economy. Plus, buying food directly from local farms means that you are guaranteed to enjoy the freshest in-season food available.

For example, low-fat yogurts can contain as much as 23 grams 6 teaspoons of sugar in a half-cup serving 2. When following a clean eating program, choose whole, non-diet foods like unsweetened, full-fat yogurt and natural peanut butter with no added sugar.

Leafy green vegetables like spinach, kale and arugula are easy and nutritious ingredients that can be added to almost any meal. Adding a mixed green salad to your meal, incorporating sautéed spinach into an omelet or tossing fresh kale into your favorite smoothie are easy ways to eat more healthy produce.

Greens — especially dark, leafy greens like kale — are packed with vitamins, minerals and antioxidants that help your body thrive. This is because these foods lack the vitamins, minerals, fat, protein and fiber that your body needs to function. Plus, a high intake of refined carbohydrates has been associated with an increased risk of developing health issues like obesity and diabetes 3 , 4 , 5.

Swap refined grains for whole, fiber-rich grains like oats, barley, brown rice and farro for cleaner, more nutrient-dense carbohydrate options.

Nutrient-dense foods include broccoli, berries, eggs, red bell peppers, seeds, wild-caught salmon and sweet potatoes. On the other hand, foods that are considered nutrient-poor, like candy and fast food, are packed with calories yet contain few nutrients.

Choosing meals and snacks that are loaded with nutrient-dense ingredients is a smart and delicious way to get healthier. As long as you know what to look for, eating clean can be a breeze no matter where you are. Additionally, swap the breadbasket for a healthy salad before your meal to increase your vegetable intake while filling up on fiber.

Prepping bulk meals for the week ahead ensures that you will have fresh, healthy options every day. It also keeps you from making poor food choices out of desperation. For example, knowing that you have a delicious meal already prepared and waiting for you in your refrigerator can deter you from stopping at a fast food restaurant for a quick bite.

Try investing in a dry erase board for your kitchen where you can jot down recipe ideas, grocery lists and plan meals for the week ahead. Eating mostly whole foods in their least processed form is a great way to eat clean. Start transitioning out meals and snacks that contain processed ingredients and replace them with whole foods like vegetables, fruits, nuts, healthy fats and proteins.

Drinking just a few calorie- and sugar-laden drinks per day can lead to weight gain over time and may increase your risk of developing chronic diseases like diabetes 6 , 7.

To keep your added sugar intake to a minimum, hydrate with healthy options like water, water infused with fresh fruit and unsweetened green tea.

One of the best ways to make your diet healthier and cleaner is to eat more plant-based meals. Vegetables can be added to almost every meal or snack, upping the nutritional content and taking the place of less healthy items on your plate.

Start by eating at least one plant-based meal per day, whether that be breakfast, lunch or dinner. A rule of thumb when shopping is to purchase foods that contain only whole, natural ingredients and are low in added sugar. For example, although avocados and nuts are high in calories, they are packed with nutrients like fiber and healthy fats that can promote weight loss by keeping you satisfied between meals 8 , 9 , Diets higher in protein have been shown to suppress hunger, boost metabolism, increase muscle mass and decrease body fat 11 , 12 , Clean sources of protein like eggs, poultry, fish, tofu, dairy, nuts and beans can be easily added to any meal.

Adopting a clean eating pattern that involves trying new foods is an excellent way to get healthier and expand your palate. But Im guessing that you already know these things. In October I joined a gym and started working out anywhere from 3 to 5 days a week.

I dress for the gym before taking the kids to school so that once I drop them off I can head straight to the gym with no excuses. My typical day at the gym consists of starting on the elliptical machine, then weight training then the treadmill. Because I actually enjoy jogging.

I started off spending about an hour at the gym, but lately, I find myself spending an hour and a half there. I made sure to take the jogging slow and steady to avoid any new knee injury. Once I started to exercise I lost another 5 lbs.

You can get a fit bit here if you want one: Fitbit. I looked up bone broth and how it helps your joints. After reading review after review I decided to start using Collagen. Every day after the gym, and even days that I skipped the gym I would put a scoop of collagen peptides in my morning coffee.

Later I put this in my smoothies. As an added bonus, collagen is great for your hair and nails! This is the Collagen that I use and I love that its dissolvable and has zero taste. I felt better but needed something else.

When I started going to the gym I also slowly started to replace my morning coffee with a shot of apple cider vinegar. Click here to Pin this post for later. Now that I am down 10 pounds but not losing any more weight I was feeling frustrated.

I ran across a video on Facebook, like so many that we see and I stopped to watch it. So I signed up to start the day challenge in the beginning of January.

I can tell you that my first glance at the website made me unsure. I figured hey, why not. For more healthy clean eating recipes make sure to follow my clean eating Pinterest board here: Clean Eating. I have printed all of the clean eating recipes and created a binder in my kitchen that I grab daily to pick out what to eat each day.

My type A personality shines through here because I have highlighted all the breakfast meals with pink, lunch in green, dinner in blue, snacks in yellow. hehe This way I can skim by color to find the meal that I want. As I make each recipe, I then add little notes as to whether I like it or not, and if needed a little something more like lemon or salt for example.

I should also add that the recipes are all rather easy to make and can also be made rather quickly and are real food. There is also a free app that I use on my cell phone called Lose It!

The app allows me to add the recipes and food that I eat each day. My OCD is showing I set up my profile with my current weight and my goal weight. I enter when I exercise and the app calculates how many calories I can have each day. So when I prepare a meal or snack from the day challenge I log it into the app.

There is also a Facebook group for everyone who participates in the day challenge where people from all over the world participate and support one another.

It is a very active group full of questions, sharing experiences and even a few women who prepare some of the meals for you on live video, which is always fun and helpful.

There are some recipes that call for Greek yogurt, kefir or protein powders. Once I got going I decided to add these additional products to my normal routine. Many evenings I also enjoy a cup of Turmeric Tea, also called Turmeric milk or golden milk. I started off using the pricey stuff which is delicious.

But I have researched, read reviews and just ordered a more affordable version, This is the pricey one that I use HERE , and this is the much more affordable version HERE. As far as I can tell, they have pretty much the same ingredients and offer the same benefits. I ordered a few of these food storage containers to keep my abundance of vegetables separate and organized.

You can find them HERE. As I write this Feb 8 I can tell you that I am down a total of 21 pounds. I plan to continue and hope to shed a few more pounds:.

I also should add that I have stopped drinking coffee and wine! OH, the HORROR! I know. Not yet at least. I have also inadvertently become almost gluten-free.

Not that I had planned to eliminate gluten but many of the foods that I am eating just happen to be gluten-free. Another thing that I have noticed is that my allergies have improved drastically.

I would like to think that these improvements are not a coincidence but are actually related to the changes that I have been making in my activity and eating habits. April 24th — down 40 lbs and only 5 more lbs to my goal pre-pregnancy weight!

My total weight loss fluctuates between lbs. October — almost a year later and I have my bloodwork redone.

Whole and natural foods, as opposed to processed foods, do not cause the body to go through energy-sucking processes like metabolic dysfunction, inflammation, and oxidative stress.

Instead, they help your body produce consistent energy naturally and regulate your energy levels over an extended period. Whole, unprocessed foods provide heart-healthy nutrients such as fiber, vitamins, minerals, and antioxidants.

As a result, it improves heart health and lowers the risk of heart disease by reducing inflammation, preventing oxidative damage, and promoting healthy blood circulation.

Eating whole foods like fruits, vegetables, grains, and healthy fats also helps you consume fewer unhealthy products like saturated and trans fats. As a result, it lowers the likelihood of your heart developing bad cholesterol-related issues. Furthermore, healthy weight loss relieves stress on the cardiovascular system, promoting healthy heart function.

Clean eating improves digestive function [2] by regulating bowel movements and encouraging the growth of beneficial gut bacteria.

Consuming whole foods is one of the most effective ways to reduce the risk of digestive disorders like inflammatory bowel disease and constipation. Whole, natural foods, as opposed to processed foods, are high in fiber and low in unhealthy fats and added sugars, which can cause gastrointestinal inflammation and other digestive issues.

Clean eating encourages hydration, which aids in digestion. Water content in some whole foods, such as fruits and vegetables, and fruit juice, can help keep stools soft and easy to pass.

Clean eating also aids in the maintenance of a healthy weight, lowering the risk of digestive disorders such as food intolerances.

Clean eating can supply the nutrients needed to achieve this balance. Eating nutrient-dense foods provides these compounds while keeping food intake under control. Clean eating promotes cognitive function and mental health, aiding healthy aging.

Whole foods, such as fruits, vegetables, and grains, are high in nutrients that promote brain health and reduce the risk of cognitive decline. Maintaining a healthy weight through clean eating also reduces the risk of obesity-related health issues, which can negatively impact your life as you age.

Consuming whole and natural foods introduces the vitamins, minerals, and antioxidants required for healthy cellular function in the body. It also provides your body with the nutrients it requires to repair and regenerate damaged cells. Furthermore, whole, natural foods contain anti-inflammatory compounds such as omega-3 fatty acids and polyphenols, which aid in the healing process of the body.

They do not cause inflammation, as opposed to processed foods. Instead, whole foods aid in the reduction of such processes that may impede healing. Maintaining a weight-loss clean eating healthy meals plan may be difficult given the extent to which you will need to alter your healthy lifestyle.

Taking small steps, on the other hand, can significantly improve adherence. Smaller steps are more sustainable than large ones. Small, gradual changes to your habits increase your chances of sticking to the plan.

Making small changes one at a time can also assist you in identifying problem areas that require attention.

For example, you can identify specific problems in your healthy diet and create a targeted plan to improve your eating habits. By gradually reducing your appetite and cravings, the new plan can help reduce the risk of binge eating and consuming unhealthy foods.

A weight loss clean eating meal plan outlines the rules to follow to achieve the desired results. The main rules are to avoid processed foods in favor of whole foods or minimally processed meals, to exercise regularly, and to drink plenty of water. Following the rules makes the weight loss journey more effective.

On the contrary, ignoring them could render your efforts ineffective. Fortunately, a clean eating meal plan consists of only a few rules that are simple to internalize and follow.

Planning and preparation can assist you in staying on track during your weight loss journey. Setting realistic goals will help you stay motivated and focused throughout the weight loss. The plan will assist you in creating a grocery list of the ingredients required and in sticking to healthy options.

Other activities to prepare for the clean eating period include stocking your fridge with healthy snacks like fresh fruits and nuts and creating a meal tracking sheet.

Each preparation improves your chances of adherence and increases your chances of reaching your weight loss goals. Temptations are unavoidable, given that humans are living beings who crave comfort food and occasionally make diet mistakes.

Learning to overcome temptations is one of the most effective weight loss strategies available. You can do so by combining several strategies. Keeping healthy snacks on hand is one of the best strategies. Others include drinking plenty of water throughout the day to reduce cravings, tracking progress to stay accountable, and celebrating your endurance regularly to stay motivated.

One of the most practical ways to achieve your periodic and overall weight loss goals is to have a support system. Finding others with similar health goals usually provides a sense of community and connection and is highly recommended, particularly for beginners.

You can build a support system in a variety of ways, such as by joining a weight loss group, finding a workout partner, or searching for online communities.

Replacing unhealthy, highly processed items with real, whole, minimally processed foods will shift your hormones from fat-storage mode into fat-burning mode, which will increase your metabolism.

The Standard American Diet appropriately SAD when abbreviated , which is high in processed, refined carbohydrates and sugar, forces your body to produce a lot of insulin to handle the high levels of glucose entering the bloodstream from the carbohydrate-rich foods.

Insulin is a hormone whose job is to shuttle glucose into your cells, where it gets turned into energy. But too much insulin causes your body to package much of that glucose into fat cells, leading to weight gain. Learning to choose healthier sources of carbohydrates and balancing them out with the right amount of protein and healthy fats will keep insulin levels in check, making it easier to successfully lose weight and keep it off long-term.

But too much of anything can sabotage your weight-loss goals. Too much of these types of sugars can impact insulin production and affect total calorie expenditure. A study published in JAMA , The Journal of the American Medical Association , compared dieters who followed a low-fat diet with those who followed a low-carbohydrate low-sugar diet and those who followed a low-glycemic diet.

Researchers found that those following the low-carbohydrate and low-glycemic diets burned significantly more calories more calories and more calories respectively than those on the low-fat diet. It just means that these foods need to be more carefully thought out and that portion sizes make a difference.

Clean eating is not just another diet fad or a one-size-fits-all meal plan. If losing weight and improving health and vitality are important to you, then clean eating is the answer. This reset challenge was designed to completely transform your relationship with food and affect lifelong change through forming healthier habits that will better serve you and those around you.

This simple clean-eating meal plan lays out a week of recipes that work well for both beginners and seasoned cooks looking to simplify their routine and up their intake of healthy foods.

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life. The term "clean eating" perhaps implies that other foods are "dirty," but in reality, that's not the case.

To us, "clean eating" means filling your plate with nutritious whole foods like whole grains, fruits and vegetables, lean proteins, healthy fats and legumes—all of which deliver important nutrients, like fiber —while keeping things like added sugars, sodium and saturated fats to a minimum, nutrients that can harm our health when we eat too much.

The goal is to help you feel your best, and sometimes you need a kick to get started. If you're new to cooking or just feeling swamped right now, this easy-to-follow meal plan is for you. We focus on simple recipes with short ingredient lists, incorporate plenty of pantry staples and repeat meals throughout the week to streamline your time in the kitchen.

Whether you make one recipe or a few, this meal plan is meant to provide inspiration and motivation—it is not meant to be binding. Listen to your hunger and fullness cues rather than sticking to a specific calorie count or serving size, and don't totally ignore your cravings!

It's completely OK and healthy to enjoy a sweet treat or glass of wine here and there, and not restricting these things can actually make it easier to maintain a healthy lifestyle in the long run.

See More: The "Dirty Dozen" and "Clean Fifteen"—Here's What Experts Have to Say About Choosing Organic. A clean-eating meal plan includes tons of fresh fruits and veggies, high-fiber whole grains and legumes, healthy fats and lean proteins like fish and chicken.

It skips added sugars and minimizes sodium and saturated fats that can damage our hearts when we eat too much of them. While we are certainly not against sweets, according to the American Heart Association, the average American consumes way more added sugar than the recommended upper limit of 6 teaspoons a day for women and 9 for men.

Often, a lot of the added sugar we consume comes from non-dessert foods, like cereals and bars. While we left these foods out of this plan, you can certainly add them back in where you see fit. This plan will leave you feeling satisfied because it includes plenty of nutrients that keep us full, like fiber from fruits, vegetables and legumes , lean proteins from Greek yogurt, fish and chicken and healthy fats from nuts and avocado.

Regular meals and snacks from nutritious sources, plenty of water to help you stay hydrated and moderate exercise throughout the week means more lasting energy. If you're following this clean-eating meal plan for weight loss, we set the calorie level at 1, per day, which is a level where most people lose weight, plus included modifications for 1, and 2, calories a day, depending on your calorie needs.

A little prep at the beginning of the week goes a long way to make the rest of the week easy. Meal-Prep Tip: Gather ingredients for tomorrow's dinner, Slow-Cooker Vegetable Minestrone Soup , so it's ready to start cooking on Low tomorrow morning for 6 to 8 hours.

Daily Totals: 1, calories, 84 g protein, g carbohydrates, 34 g fiber, 94 g fat, 1, mg sodium. To Make It 1, Calories: Reduce to 1 tablespoon of walnuts at breakfast and reduce to half an apple at P.

snack, along with omitting the peanut butter. Meal-Prep Tip: Reserve leftover Slow-Cooker Vegetable Minestrone Soup to have for dinner tomorrow night. Daily Totals: 1, calories, 55 g protein, g carbohydrates, 42 g fiber, 76 g fat, 1, mg sodium.

To Make It 1, Calories: Change the A. snack and increase to 1 whole avocado at dinner. Daily Totals: 1, calories, 70 g protein, g carbohydrates, 45 g fiber, 87 g fat, 1, mg sodium.

To Make It 1, Calories: Reduce to 2 tablespoons of chopped walnuts at breakfast, change the A. Daily Totals: 1, calories, 92 g protein, g carbohydrates, 34 g fiber, 86 g fat, 1, mg sodium.

To Make It 1, Calories: Omit the hummus at the A. snack and change the P. snack to 1 clementine. Daily Totals: 1, calories, 84 g protein, g carbohydrates, 36 g fiber, 89 g fat, 1, mg sodium. To Make It 1, Calories: Reduce the walnuts to 1 tablespoon at breakfast and omit the peanut butter at the A.

Daily Totals: 1, calories, 67 g protein, g carbohydrates, 32 g fiber, 68 g fat, 1, mg sodium. To Make It 1, Calories: Omit the peanut butter at the A.