Clean eating winter meal plan and challenge for 7 days

Time for the monthly clean eating challenge! This time, we’ll reset and stay healthy with a 7-Day clean eating winter meal plan! The menu is packed with simple winter recipes for breakfast, lunch and dinner that are solid for cold weather! We’ve got healthy soups, bowls, vegetable recipes – all meals you can make with seasonal produce. And we also included a wintertime clean eating grocery list.

Updated for Winter 2025/2026: As the temperatures drop, staying on track with your health & fitness goals can be tough. This 7-day winter clean eating meal plan is designed to nourish your body with seasonal and anti-inflammatory foods that boost immunity and keep you full during the coldest months.

7-Day Winter Clean Eating Challenge

If you’ve been around here for a while, you know, almost every month we do a 7-Day Clean Eating Challenge. This challenge is a reminder to get back on track if you’ve gotten off! Yes, this means we don’t get to rest on our laurels for longer than 3 weeks.

We started this last year when we noticed we hadn’t eaten healthy pretty much in months because we were moving and was going through some challenging times. Well, they never stop, do they? But we need nutrients to keep going.

The challenge this month is simple: Eat clean all 7 days of the next week. No slip-ups, no cheat meals – just simple, clean food for these 7 days.

We recommend having 2-3 big meals per day, spacing them out appropriately and limiting your snack intake to fruits, vegetables and nuts. We found this is what works for us best, we do not feel great when we eat constantly throughout the day.

By doing these 7-day healthy eating challenges every month, you stay consistent with eating better and get to try new recipes. Sometimes the challenges are themed, and sometimes they aren’t. This month, we feel like it’s too cold to do almost any of our other meal plans, so we’ll do a clean eating challenge for when it’s cold, okay? A healthy winter meal plan.

If you’re interested, check out some of the previous clean eating challenges:

• One Week Clean Eating Challenge (The First One)
• 7-Day Vegan Meal Plan
• Dairy-Free Gluten-Free Meal Plan

How To Eat Clean During Winter?

Broth-based soups and high-fiber soups filled with vegetables and protein. These are the solid winter meals that you should be putting on your meal plan!

Soups are filling, satisfying and satisfying. They can help you lose and/or maintain a healthy weight, which can be a challenge during winter since we aren’t as active as when it’s warm outside.

Winter Clean Eating Grocery List

The other things we’re going to eat more of during winter are seasonal fruits and vegetables.

Some of our favorite fruits and vegetables during winter include:

• clementines
• oranges
• bananas
• kiwi
• lemons
• grapefruit
• avocado
• broccoli
• cabbage
• carrots
• kale
• cauliflower.

You can’t go wrong with eating these fruits and vegetables during winter. In case you need it, here’s a downloadable winter grocery list.

Clean Eating Winter Meal Plan

You can use the winter meal plan that we share below, but you don’t have to follow it 100%. If you have a favorite healthy winter recipe that you want to make, add it to your meal plan for the week and try to eat more intuitively without obsessing over calories or macros.

Day 1:

Breakfast: 2x Banana Oatmeal Muffins (make these ahead)

Lunch: Anti-Inflammatory Chicken Soup (make this ahead)

Dinner: Cauliflower Fried Rice

Day 2:

Breakfast: 2x Banana Oatmeal Muffins

Lunch: Cauliflower Fried Rice

Dinner: Mediterranean Salmon Bowls (use leftovers for lunch the next day)

Day 3:

Breakfast: 2x Banana Oatmeal Muffins

Lunch: Mediterranean Salmon Bowls

Dinner: Anti-Inflammatory Chicken Soup

Day 4:

Breakfast: 2x Peanut Butter Breakfast Cookies (make ahead!)

Lunch: Coconut Lentil Soup (make ahead)

Dinner: Avocado Chicken Salad (leftovers for next day)

Day 5:

Breakfast: 2 Peanut Butter Breakfast Cookies

Lunch: Avocado Chicken Salad

Dinner: Egg Roll In A Bowl

Day 6:

Breakfast: Almond Butter Banana Oatmeal or the apple pie overnight oats from this tutorial

Lunch: Egg Roll In A Bowl

Dinner: Coconut Lentil Soup

Day 7:

Breakfast: Apple Oatmeal Pancakes

Lunch: Coconut Curry Shrimp Soup

Dinner: Mediterranean Salmon Bowls

Winter Meal Plan Recipes:

You can see all the winter recipes that we shared in the meal plan at a glance below (plus some additional savory options for breakfast). This cold weather meal plan includes warming soups, nutritious salads, one-pan dinners as well as satisfying oatmeal-based breakfast recipes.

Winter Breakfast Recipes

1. Almond Butter Banana Oatmeal
2. Peanut Butter Breakfast Cookies
3. Banana Oatmeal Muffins
4. Apple Oatmeal Pancakes
5. High-Protein Tuna Omelet (a savory breakfast version – make sure to put canned tuna on the grocery list)
6. Simple Avocado Egg Toast (another savory breakfast option, this time without tuna – you will need bread though)

Winter Lunch and Dinner Recipes

1. Anti-Inflammatory Chicken Soup
2. Mediterranean Salmon Bowls
3. Cauliflower Fried Rice
4. Egg Roll In A Bowl
5. Coconut Curry Shrimp Soup
6. Coconut Lentil Soup
7. Avocado Chicken Salad

Snacks

You might have noticed, there aren’t as many salads and fresh vegetables and fruits on this meal plan, as there usually are. This might make it a little bit more difficult to get some vitamins, especially vitamin C. So we recommend, getting those fresh fruits and vegetables as snacks. An orange here, some lemon there – it will all add up! Here are some simple snacks that you might like:

• Tropical Green Smoothie
• Mandarines/Oranges
• Grapefruit
• Kiwis
• Bananas
• Almonds
• Walnuts
• Pistachios

Hydration

Don’t forget to drink lots of water and herbal tea! As we mentioned, we don’t consume many fresh fruits and vegetables during winter, therefore it’s even more important now to get enough water on a daily basis.

When you’re dehydrated, a few bad things happen:

1. you’re more susceptible to infections
2. your skin seems to age faster
3. your digestion suffers
4. you have more cravings and eat more
5. you feel cold
6. your mental clarity and productivity decrease

We personally seem to forget that we need water when it’s cold. So we found a reliable way to consume more water without thinking that we'll freeze is to 1) drink more herbal tea, 2) have our bottle at our desk and 3) eat more soups!

So, make hydration a priority when you’re doing the clean eating challenge and the healthy winter meal plan.

Supplements

We eat intuitively, but we do take a vitamin D supplement since we found out a year ago we had a deficiency. This is a prevalent deficiency, as many as 40% of people in the world have it. A vitamin D deficiency can happen during winter, especially if you don’t live in a sunny place (we don’t get vitamin D from food, but we can make it ourselves when we get enough sun exposure).

Before you decide to take a supplement we always feel like it’s best to talk to a professional and to make blood tests, so make sure to do that.

Now, let’s get some groceries and get ready to eat well and feel good this week, even when it’s cold!

Other Clean Eating Meal Plans

We hope you enjoy this healthy winter meal plan and the satisfying winter recipes that come with it. Once the seasons change and the weather gets better, remember to check out these clean eating meal plans as well:

• Clean Eating Meal Plan #1 (the most popular one!)
• 7-Day Gluten-Free Dairy-Free Meal Plan
• Low(er) Carb After 2 PM Challenge And Meal Plan

Originally published in February 2020, last updated in December 2025.