If you’re following this clean-eating meal plan for weight loss, we set the calorie level at 1,500 per day, which is a level where most people lose weight, plus included modifications for 1,200 and 2,000 calories a day, depending on your calorie needs.
What to Eat on a Clean-Eating Diet
- Vegetables: The more the better, especially when it comes to leafy greens. Frozen vegetables are a great option too.
- Fruit: Opt for fresh or frozen fruit. If looking at canned fruit, opt for options canned in their own fruit juice instead of sugary syrup.
- Whole Grains: Oats, whole-wheat, barley and quinoa are great options.
- Nuts and Seeds: Choose plain, raw, roasted or salted nuts but skip most other flavors (like honey) as they contain added sugars. When choosing peanut butter, choose options with just two ingredients: peanuts and salt.
- Healthy Fats: Fatty fish, like salmon, as well as olive oil and avocado are great healthy fat options.
- Legumes: Beans and lentils are high in fiber and protein, plus the canned options are a convenient pantry staples.
- Lean Proteins: When choosing proteins, opt for more chicken, turkey, fish, Greek yogurt and legumes.
