14-Day Clean Eating Meal Plan For Beginners - Beauty Bites (2024)

Last updated on September 14th, 2023 at 06:07 am

Commit! Start eating healthy with this 14-day clean eating meal plan for beginners! This healthy meal plan features clean eating recipes that are super easy to make, even if you’re new to eating healthy. Breakfast, lunch, dinner and snacks are covered.

I’m also including meal planning and meal prep tips to help make cooking faster and even easier.

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. I know I 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 I 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.

My 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, I 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 I was feeling extra motivated myself. Let’s prepare!

14-Day Clean Eating Meal Plan

I 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 delicious 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. I’m not a huge fan of meal prep, in fact, I hate it. Very much. But having a meal plan and some ingredients ready in the fridge makes it way more likely for me to eat healthier throughout the week than if I 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.

Clean Eating Meal Plan For Beginners Week 1

It’s time to start! Use this grocery list and go grocery shopping for the week. 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 another day you choose)

• Make the breakfast apple crumble
• Prepare the Spicy Mediterranean Lunch Bowls following the meal prep directions in the post
• Make a batch of almond flour banana cookies (or another snack of choice – option 2)
• Chop cabbage, carrots

Store everything you’ve prepared in the fridge.

Now, let’s see what’s on the menu.

Day 1 and 2

• Breakfast: Breakfast Apple Crumble. Heat it up and serve with milk of choice and fresh fruit on top.
• Lunch: Spicy Mediterranean Lunch Bowls
• Dinner: Shrimp Coconut Curry Soup

Day 3

• Breakfast: Healthy Breakfast Apple Crumble. Heat in the oven and serve with milk of choice and some fresh fruit of choice!
• Lunch: Spicy Mediterranean Lunch Bowls
• Dinner: Egg Roll In A Bowl

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)

Day 5

• Breakfast: Overnight Oats with fruit of choice and some nut butter (prep the day before!)
• Lunch: Spicy Shrimp Chickpea Salad
• Dinner: Roasted Vegetable Lunch Bowls

Day 6

• Breakfast: Overnight Oats with fruit of choice and some nut butter (prep the day before)
• Lunch: Roasted Vegetable Lunch Bowls
• Dinner: Spicy Ground Turkey Cauliflower Rice

Day 7

• Breakfast: Avocado Egg Sandwich
• Lunch: Spicy Ground Turkey Cauliflower Rice
• Dinner: Easy Chickpea Soup

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. 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:

• prepare the granola
• roast vegetables
• cook quinoa
• make hummus
• chop cabbage, carrots
• cook chicken for the avocado chicken salad
• prepare chosen snacks from option 2

And here’s what we’ll eat!

Day 8

• Breakfast: Homemade Granola with milk and fruit of choice
• Lunch: Easy Chickpea Soup
• Dinner: Avocado Chicken Salad

Day 9

• Breakfast: Homemade Granola with milk and fruit of choice
• Lunch: Easy Chickpea Soup
• Dinner: Sweet Potato Black Bean Bowls

Day 10

• Breakfast: Homemade Granola with milk and fruit of choice
• Lunch: Sweet Potato Black Bean Bowls
• Dinner: Mediterranean Salmon Bowls

Day 11

• Breakfast: Homemade Granola with milk and fruit of choice
• Lunch: Mediterranean Salmon Bowls
• Dinner: Easy Quinoa Fried Rice

Day 12

• Breakfast: Overnight Oats with fruit of choice and nut butter
• Lunch: Easy Quinoa Fried Rice
• Dinner: Mediterranean Tuna Chickpea Salad (make sure to use whole cherry tomatoes for lunch the next day)

Day 13

• Breakfast: Overnight Oats with fruit of choice and nut butter
• Lunch: Mediterranean Tuna Chickpea Salad
• Dinner: Cabbage and Ground Beef Stir-Fry

Day 14

• Breakfast: Oatmeal Blueberry Pancakes
• Lunch: Cabbage and Ground Beef Stir-Fry
• Dinner: Tomato, Arugula Chickpea Salad

Snacks:

With this clean eating meal plan for beginners, I recommend you have 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 I 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 and another snack (option 2) that you can make ahead for the week. With option 2 you can choose between sweet or savory snacks.

Snack 1 Options:

• Best Green Smoothie
• Strawberry Peach Smoothie

Snack 2 Options:

• Crustless Tuna Quiche (1 slice, can also make into muffin cups)
• Almond Banana Cookies (2 for snacks)
• No-Bake Chocolate Cookies (2 for snacks)

Don’t forget to add the ingredients for the snacks you chose for the week to your grocery lists!

What To Do After These 2 Weeks?

Do not stop! Keep making delicious healthy meals and feeding your body with the proper foods! If you do need more help and want to turn this 2-week challenge into a lifestyle, check out the clean eating recipe binder that I just launched. It took a long time to make a decision and to put this together. I knew I wanted you to be the creator and the main character in your journey to health. So I 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 delicious 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.

I 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!

More Clean Eating Resources:

• Clean Eating For Beginners: How To Start A Healthy Diet
• How To Stay Motivated To Eat Healthy and Exercise
• 30-Minute Mediterranean Diet Recipes