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Clean eating meal plan for beginners for 14 days

14-day clean eating meal plan for beginners with nourishing healthy recipes and a grocery list to help you start a healthy lifestyle! This diet plan includes simple healthy breakfasts, lunches, dinners and snacks as…

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Commit! Start that healthy lifestyle you’ve been talking about and postponing every day for years with this 14-day clean eating meal plan for beginners! Stop being indecisive and do the challenge for two weeks, before you know it, they will be over. The two-week diet plan cuts out processed foods, but includes a healthy grocery list and simple and satisfying breakfast, lunch, dinner and snack recipes that will boost your energy and make you feel brand new!

And we're pretty sure you can make them, even if you have basic skills in the kitchen. For example, if you see any of our videos, you’ll discover we're a horrible chopper. When people say chop, mince, dice, slice, cube or brunoise (we googled that one), we understand – cut something into pieces, however you can with whatever you have. So congrats, this is the person who decided to share her healthy meal plan on the internet. It might be humble, but it’s solid if you’re new to clean eating and looking for tasty, uncomplicated recipes that taste great.

We're also including meal planning and meal prep tips to help make cooking faster and even easier.

Our hope for you after following this 14-day meal plan is that you will make lasting changes to your eating habits. You will choose foods that nourish your body over foods that are familiar and give you comfort. You will choose foods that make you feel energized instead of heavy. And you will love it.

Before you start, we highly recommend you write down the goals you have long-term, get clear about why you’re doing this 14-day challenge. Then every day, look at those reasons. That’s going to keep you motivated, help you stay on track and prevent you from making excuses.

That’s the TED talk. Today we were feeling extra motivated myself. Let’s prepare!

14-Day Clean Eating Meal Plan

We don’t know what you picture in your mind when you hear the words clean eating, but for this meal plan it means eating mostly unprocessed whole foods. The emphasis will be on fruits and vegetables with some grains, some legumes, some fish and meat to go along. Also nuts and seeds. And herbs and spices to add flavor in a natural, satisfying way. No MSG, no artificial flavorings, we don’t need them. No foods or food groups are excluded from this meal plan.

Eating this way will leave you feeling great and satiated because you’ll be giving your body the variety of nutrients it needs to function properly.

How To Prepare For The Week

You’ve got to prepare for the week. We're not a huge fan of meal prep, in fact, we hate it. Very much. But having a meal plan and some ingredients ready in the fridge makes it way more likely for us to eat healthier throughout the week than if we don’t.

Most of the days, for lunch you’ll be relying on leftovers from dinner from the day before. So yes, there will be cooking involved! But you can speed things up by chopping up things in advance and preparing some of the meals.

Snacks:

With this clean eating meal plan for beginners, we recommend you have one to two snacks throughout the day. If you’re not a snacker, just make your servings for lunch and dinner bigger. It’s important to eat enough because, as we mentioned, your body needs the nutrients, not just the caloric energy!

Now, if you’re a snacker, make sure to get one smoothie for the extra fresh produce (snack 1) and another snack – sweet or savory (snack 2) that you can make ahead for the week.

Snack 1 Options:

Snack 2 Options:

Clean Eating Meal Plan For Beginners Week 1

It’s time to start! Use this grocery list and go grocery shopping for the week. Don’t forget to add the ingredients for the snacks you chose for the week to your grocery lists!

Before you go, do a pantry, freezer and fridge inventory and check off items you already have, so you don’t buy double.

Then add the ingredients for the snacks you chose to make during the week.

Okay, now you’re good to go!

Weekly Prep (on Sunday or Any day)

Store everything you’ve prepared in the fridge.

Now, let’s see what’s on the menu.

Day 1 and 2

Day 3

Day 4

  • Breakfast: Healthy Breakfast Apple Crumble. Heat in the oven and serve with milk of choice and some fresh fruit of choice! It’s the last time we’ll be eating this, so celebrate it haha
  • Lunch: Egg Roll In A Bowl
  • Dinner: Spicy Shrimp Chickpea Salad (use cherry tomatoes to make for lunch the next day or follow directions for meal prep in the post)
  • Snack 1: Best Green Smoothie (optional)
  • Snack 2: Almond Banana Cookies (optional)

Day 5

Day 6

Day 7

Clean Eating Meal Plan For Beginners Week 2

Time to prep for the second week!

You can download the grocery list for this week’s meal plan here. Don’t forget to add the ingredients for the snacks you chose for the week to your grocery list! Make sure to check off all products you already have and to add items you need for the snacks you chose.

Here are your to do’s for this week’s prep:

And here’s what we’ll eat!

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Clean Eating Meal Plan FAQ

  • Is this clean eating meal plan good for weight loss? Yes. Focusing on nutrient-dense whole foods and excluding processed foods and added sugar will help you lose weight naturally and in a sustainable, healthy, way. For best results, combine this meal plan with plenty of walking, good sleep and avoid being sedentary overall.
  • Can we drink coffee or alcohol? We do not recommend drinking alcohol when eating healthy, but a daily cup of coffee is perfectly okay. As long as you don’t overdo it and don’t add a ton of sugar to your coffee.
  • What if we don’t like a certain recipe? If you don’t think you’ll like a certain recipe from the 2-week clean eating challenge, just pick a different healthy recipe you know you like. This is not supposed to be a rigid plan and it should work for you.
  • Is Dairy Allowed? Yes, and actually, we’re not excluding any food groups here. Just processed food and sugar. If you’re dairy-free, we have a gluten- and dairy-free meal plan here.

What To Do After These 2 Weeks?

Do not stop! Keep making satisfying healthy meals and feeding your body with the proper foods! If you do need more help, more recipes and want to turn this 2-week challenge into a lifestyle, check out the clean eating recipe binder. It took a long time to make a decision and to put this together. We knew we wanted you to be the creator and the main character in your journey to health. So we didn’t just want to make some cookbook or a binder with a bunch of printables. Well, it’s both of these, but so much more.

It’s a tool to teach you how to make your own food, own recipes and how to enjoy and track your journey. How to make better choices, so you can achieve the results you desire. This binder has over 100 satisfying nutritious recipes that are gluten and dairy-free, meal planning and meal prep printables, cooking guides to teach you how to season meals and how to build healthy bowls, habit trackers and so much more! Everything you need to start and stay on track with your clean eating journey.

If you do check it out, use the code NTB20 to get 20% off your purchase. You can find the clean eating binder here.

Commit

All change requires commitment and discipline, but this type of change is worth it. This start is worth it. This start will lead you to the thing you truly desire. The thing that feels better than eating the pizza, cupcakes and burgers. That thing is feeling alive, feeling strong, healthy, empowered and energized in your body. Feeling at peace in your mind. We know we shouldn’t be eating this brownie, but it’s so good. No more indecisiveness and struggle. Make up your mind, commit and leave the excuses to someone else.

You are worth it. And we mean so much more than L’Oreal. You deserve to feel good in your body, you deserve to be in this world and you deserve to be winning, enjoying and making the most out of life. Remember this.

We hope you enjoy this 2-week meal plan! You do not need to follow it strictly, but be sure to make better choices for your health on a daily basis. Your body will thank you for it!

Clean eating meal plan for beginners for 14 days

Clean eating meal plan for beginners for 14 days

Clean eating meal plan for beginners for 14 days

Clean eating meal plan for beginners for 14 days

Clean eating meal plan for beginners for 14 days

  • Yield: 2
  • Prep: 5 minutes
  • Cook: 15 minutes
  • Total: 20 minutes

Ingredients

  • 3 cups cabbage, chopped
  • 250 g ground beef (about 8 oz)
  • 4 garlic cloves, minced
  • 2 tbsp tamari sauce
  • 2 tbsp olive oil
  • 1 1/2 tsp chili flakes
  • 1 tsp ginger, minced

Method

  1. Add the beef to a non-stick pan, breaking it apart as well as you can while cooking at medium-high heat. Cover the pan with a lid for 4-5 minutes. We always add just a little bit of water to make sure the beef doesn't burn and get too dry. Please, make sure there's no water in the pan before adding the rest of the ingredients.
  2. Add the chopped cabbage, chili flakes, 1 garlic clove, 1 tbsp tamari sauce and 1 tbsp oil (we used olive oil). Cover with a lid and cook for about 3 minutes.
  3. Take the lid off, add 1 tbsp tamari, 1 tbsp olive oil and the ginger, the rest of the garlic and let cook for 4-5 more minutes or until any excess liquid is gone (there might be some from cooking the cabbage).
  4. Serve with some toasted sesame seeds on top! Enjoy!

Notes

For more details check out the recipe at Home-cooked Mastery.

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