Clean eating isn’t just a diet approach, it’s a lifestyle habit that can lead to long term health and a feeling of vitality.

Leave out GMOs, toxins and ingredients that you can’t pronounce and try this easy-to-follow clean eating plan. You can get all the recipes mentioned in this week long clean eating menu by clicking the reference link below.

EVOO = Extra Virgin Olive Oil

CLEAN EATING MONDAY MENU

TOTAL NUTRIENTS - Calories: 1,499, Fat: 53 g, Sat. Fat: 11 g, Carbs: 165 g, Fiber: 33 g, Sugars: 42 g, Protein: 100 g, Sodium: 2,343 mg, Cholesterol: 76 mg

CLEAN EATING TUESDAY MENU

TOTAL NUTRIENTS - Calories: 1,587, Fat: 45 g, Sat. Fat: 8 g, Carbs: 196 g, Fiber: 40 g, Sugars: 51 g, Protein: 113 g, Sodium: 1,510 mg, Cholesterol: 102 mg

• 1 serving Clean Reuben Sandwich (leftovers)
• 1 kiwi
• 3 celery stalks with 2 tbsp almond butter
• 5 oz Greek yogurt with . cup sliced thawed strawberries
• 5 oz baked pork chop, 1 cup steamed green beans and . cup cooked black beans mixed with . cup brown rice
• 1 cup arugula with 1 tbsp balsamic vinegar and 1 tsp EVOO
• Winter Oatmeal

CLEAN EATING WEDNESDAY MENU 

TOTAL NUTRIENTS - Calories: 1,526, Fat: 35 g, Sat. Fat: 9 g, Carbs: 207 g, Fiber: 40 g, Sugars: 71 g, Protein: 109 g, Sodium: 1,841 mg, Cholesterol: 252 mg

• 1 quartered hardboiled egg spread with 2 tbsp hummus (common Middle Eastern pairing)
• Turkey Sandwich: 3 oz sliced turkey breast, 1 oz low-fat cheddar cheese, 1 slice avocado, 1 slice red onion and 1 lettuce leaf on 1 whole-wheat bun
• 1 orange
• 1 cup Kashi Heart to Heart Honey Toasted Oat cereal with 1 sliced banana and 1 cup low-fat milk
• 2 oz whole-wheat spaghetti, 4 oz cooked ground turkey (or firm tofu, crumbled), 1 cup steamed broccoli florets and 1 cup tomato sauce
• 2 cups lettuce and 5 chopped walnuts with 1 tbsp balsamic vinegar and 1 tsp EVOO
• 1 cup 1% cot­tage cheese with 1 cup sliced thawed strawberries

CLEAN EATING THURSDAY MENU

TOTAL NUTRIENTS - Calories: 1,558, Fat: 51 g, Sat. Fat: 11 g, Carbs: 170 g, Fiber: 33g, Sugars: 66 g, Protein: 116 g, Sodium: 2,350 mg, Cholesterol: 224 mg

• 1 banana with 2 tbsp almond butter
• Protein Shake: Blend 1 cup low-fat milk, . cup chocolate whey protein powder, . cup strawberries with ice and cinnamon, to taste
• Chef’s Salad: Shred 2 oz each ham and sliced turkey breast, 1 oz Jarlsberg Light cheese and 1 hardboiled egg. Add mixture to 3 cups lettuce, 5 cucumber slices and 5 grape tomatoes with 2 tbsp balsamic vinegar and 1 tsp EVOO
• 1 orange
• 1 toasted whole-wheat pita (cut into 8 triangles) and . cup salsa
• Turkey Burger: Form 4 oz ground turkey into burger patty, broil and top with 2 to 3 slices avocado, 1 slice tomato and 1 lettuce leaf on 1 whole-wheat bun
• 1 cup coleslaw (leftovers from Clean Ruben Sandwich recipe)
• 1 cup sautéed mushrooms

CLEAN EATING FRIDAY MENU

TOTAL NUTRIENTS - Calories: 1,725, Fat: 43 g, Sat. Fat: 8 g, Carbs: 258 g, Fiber: 53 g, Sugars: 61 g, Protein: 97 g, Sodium: 1,397 mg, Cholesterol: 80 mg

• Mexican Pita: 1 toasted whole-wheat pita filled with . cup cooked black beans, . cup chopped sautéed mushrooms, 2 tbsp salsa, 2 tbsp chopped red onion and 1 cubed avocado
• Blueberry-Pear Oatmeal
• 1 serving Rosemary Chicken & Potato Salad with Sweet Lemon Vinaigrette (see recipe, p. TK; save leftovers for tomorrow) on 2 cups lettuce
• 1 apple
• 1 cup 1% cot­tage cheese with 2 whole-grain crispbreads and 1 small halved banana
• 1 low-fat string cheese

CLEAN EATING SATURDAY MENU

TOTAL NUTRIENTS - Calories: 1,755, Fat: 44 g, Sat. Fat: 6 g, Carbs: 224 g, Fiber: 45 g, Sugars: 75 g, Protein: 134 g, Sodium: 979 mg, Cholesterol: 156 mg

• 1 serving Rosemary Chicken & Potato Salad with Sweet Lemon Vinaigrette (leftovers), heated in microwave for 1 to 2 minutes
• 20 almonds
• 1 sliced pear with 1 oz low-fat cheddar cheese
• Egg White & Veggie Omelette
• 2 slices rye toast
• 1 cup thawed strawberries
• 5 oz baked salmon with 1 sliced clove garlic, 1 cup steamed green beans and 1 cup brown rice
• 1 cup lettuce and 5 grape tomatoes with 2 tsp balsamic vinegar and 1 tsp EVOO
• 5 oz Greek yogurt with 1 sliced kiwi and 1 tsp stevia