In today’s fast-paced world, it’s easy to get caught up in the convenience of processed and packaged foods. However, a diet that is rich in whole, nutrient-dense foods can have a significant impact on our overall health and wellbeing. That’s why we’ve created a one-week clean eating challenge, complete with 7 days of wholesome recipes to help you get started on your journey to a healthier lifestyle.
What is Clean Eating?
Clean eating is an approach to food that focuses on consuming whole, unprocessed foods as much as possible. This means avoiding foods that are high in added sugars, salt, and unhealthy fats, as well as those that contain artificial preservatives, colors, and flavors. Instead, clean eating emphasizes foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
Benefits of Clean Eating:
- Boost your energy levels and improve your overall health and wellbeing
- Support weight loss and weight management
- Improve your digestion and reduce symptoms of bloating and inflammation
- Reduce your risk of chronic diseases like heart disease, diabetes, and certain types of cancer
- Improve your mental clarity and focus
The One-Week Clean Eating Challenge
1: Monday
Breakfast: Greek yogurt with berries and walnuts (300 calories)
- 1 cup Greek yogurt
- 1/2 cup mixed berries
- 1 tablespoon chopped walnuts
Lunch: Grilled chicken breast with roasted vegetables (400 calories)
- 4 oz grilled chicken breast
- 1 cup mixed greens
- 1 cup roasted vegetables (such as broccoli, carrots, and bell peppers)
Dinner: Quinoa and black bean bowl with avocado salsa (500 calories)
- 1 cup cooked quinoa
- 1 cup cooked black beans
- 1 cup mixed greens
- 1/2 avocado, diced
- 1 lime, juiced
- Salt and pepper to taste
2: Tuesday
Breakfast: Smoothie bowl with banana, spinach, and almond milk (350 calories)
- 1 banana
- 1 cup frozen spinach
- 1 cup almond milk
- 1 tablespoon chia seeds
- 1/2 cup sliced fruit (such as strawberries or blueberries)
Lunch: Turkey lettuce wraps with avocado and tomato (400 calories)
- 2 slices deli turkey breast
- 2 cups mixed greens
- 1/2 avocado, sliced
- 1 tomato, sliced
Dinner: Baked salmon with roasted sweet potatoes and green beans (450 calories)
- 6 oz baked salmon
- 1 medium sweet potato
- 1 cup green beans
3: Wednesday
Breakfast: Scrambled eggs with spinach and whole wheat toast (250 calories)
- 2 eggs
- 1 cup fresh spinach
- 2 slices whole wheat toast
Lunch: Chickpea and quinoa salad with mixed greens and lemon vinaigrette (450 calories)
- 1 cup cooked chickpeas
- 1 cup cooked quinoa
- 2 cups mixed greens
- 1/4 cup lemon vinaigrette
Dinner: Grilled chicken breast with roasted Brussels sprouts and brown rice (500 calories)
- 4 oz grilled chicken breast
- 1 cup roasted Brussels sprouts
- 1/2 cup cooked brown rice
Day 4: Thursday
Breakfast: Avocado toast with scrambled eggs and cherry tomatoes (300 calories)
- 1 slice whole wheat bread
- 1/2 avocado, mashed
- 2 eggs
- 1/2 cup cherry tomatoes
Lunch: Lentil soup with whole grain crackers (400 calories)
- 1 cup cooked lentils
- 2 cups vegetable broth
- 2 slices whole grain crackers
Dinner: Grilled shrimp with zucchini noodles and cherry tomatoes (400 calories)
- 4 oz grilled shrimp
- 1 cup zucchini noodles
- 1 cup cherry tomatoes
5: Friday
Breakfast: Overnight oats with almond milk and sliced fruit (250 calories)
- 1/2 cup rolled oats
- 1/2 cup almond milk
- 1/2 cup sliced fruit (such as berries or banana)
Lunch: Turkey and avocado wrap with mixed greens (450 calories)
- 1 slice whole wheat wrap
- 2 slices deli turkey breast
- 1/2 avocado, sliced
- 1 cup mixed greens
Dinner: Baked chicken breast with roasted asparagus and quinoa (400 calories)
- 4 oz baked chicken breast
- 1 cup roasted asparagus
- 1/2 cup cooked quinoa
6: Saturday
Breakfast: Greek yogurt with honey and walnuts (300 calories)
- 1 cup Greek yogurt
- 1 tablespoon honey
- 1 tablespoon chopped walnuts
Lunch: Grilled chicken Caesar salad (450 calories)
- 4 oz grilled chicken breast
- 2 cups mixed greens
- 1/2 cup Caesar dressing
Dinner: Slow cooker chili with quinoa and mixed greens (500 calories)
- 1 cup cooked chili
- 1/2 cup cooked quinoa
- 2 cups mixed greens
7: Sunday
Breakfast: Breakfast burrito with scrambled eggs and black beans (300 calories)
- 2 eggs
- 1/2 cup cooked black beans
- 1 tablespoon salsa
- 1 whole wheat tortilla
Lunch: Grilled chicken breast with mixed greens and whole wheat crackers (400 calories)
- 4 oz grilled chicken breast
- 2 cups mixed greens
- 2 slices whole wheat crackers
Dinner: Baked salmon with roasted broccoli and brown rice (450 calories)
- 6 oz baked salmon
- 1 cup roasted broccoli
- 1/2 cup cooked brown rice
Tips and Reminders
- Stay hydrated by drinking plenty of water throughout the day
- Incorporate physical activity into your daily routine, such as a 30-minute walk or jog
- Plan ahead and prep meals in advance to save time and ensure success
- Listen to your body and make adjustments as needed – everyone’s nutritional needs are different
- Be kind to yourself and don’t get discouraged if you slip up – simply get back on track and keep moving forward
READ MORE: How to Shop Healthy at the Grocery Store: A Comprehensive Guide
Congratulations on completing the one-week clean eating challenge! We hope that this challenge has helped you develop healthy eating habits and a newfound appreciation for whole, nutrient-dense foods. Remember, clean eating is a journey, not a destination – it’s about making small changes that add up to make a big impact on your overall health and wellbeing.