Clean Eating Meal Plan: What to Eat, Free Sample

Written by Taisiia Dobrozorova

Written by Taisiia Dobrozorova

Taisiia Dobrozorova is a nutrition and fitness writer at Unimeal and a healthy lifestyle devotee. She has accomplished several courses on health, nutrition, dietology.

on February 01, 2022

Medically reviewed by Dr. Olena Avdiievska, MD, RDN

Medically reviewed by Dr. Olena Avdiievska, MD, RDN

Dr. Olena Avdiievska is a nutritional and medical expert at Unimeal. She is an MD and RDN in Dietology and nutrition and a university professor with 76 scientific publications. 

Unimeal provides articles with trustworthy and experts-proved information. Our health content is reviewed by professional nutritionists and trainers to extract for users the most verified and medically checked data.

Try healthy and easy-to-follow clean eating meal plan composed by Unimeal experts!

What does it mean to eat “clean”?

You can hear the term "clean eating" so often lately that its meaning is becoming too vague for you? Some say it means completely abstaining from all processed food or eating only raw food, but is that true? Of course not! 

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“Clean eating” means avoiding highly processed foods (fries, chips, sweets) and eating whole, minimally processed (or better yet, unprocessed) foods (brown rice, fruits, vegetables).

Instead of focusing on consuming a certain amount of certain food groups (such as fewer carbs and more protein), the idea of ​​”clean eating” revolves around being mindful of food processing.

As long as mindfulness involves a deep understanding of the principles of a particular approach, let’s mark what kind of “rules” refers to the Clean-eating diet.

Principles of clean eating

• The first principle you should remember when adhering to "clean eating" is to eat less but more often. Eating should be 5-6 times, approximately every 2.5-3 hours. This mode helps to control the feeling of hunger and start the metabolism.

• The first meal should be within the first hour after you wake up. Skipping the first meal or postponing it to later isn't the best choice. It has been scientifically proven¹J.Wicherski, S. Schlesinger, F. Fischer. (2021, January). ssociation between Breakfast Skipping and Body Weight—A Systematic Review and Meta-Analysis of Observational Longitudinal Studies. Nutrients. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7832891/ that women who eat breakfast every day at the same time weigh 9 lb or 4 kg less than those who skip breakfast.

• To slow down the formation of fat reserves, combine animal proteins with complex carbs at every meal. Remember that a healthy person needs to consume 0.8 g of protein for every kilogram of body weight.

• The amount of fat per day - 2-3 servings (best of all, in omega-3 and omega-6 fats).

• Maintain portion control. Eating more doesn't mean more. Stick to the hand rule. Every day you can eat a serving of meat from the palm of your hand, a handful of legumes or rice, two handfuls of vegetables and fruits.

• Always carry a "clean" food container with you to avoid relapse and the temptation to buy unhealthy foods.

• Follow the drinking regime. Drink 2-2.5 liters of water a day. If you do not like to drink ordinary water, add a slice of lime, lemon, or orange to it.

• Since clean nutrition provides scanty heat treatment, include more berries, fruits, greens, and vegetables on your menu. They are sources of fiber, vitamins, and substances beneficial for the body.

Can I lose weight on a Clean-eating diet?

Eating "clean" can help you lose weight is now scientific evidence²S. Ambwani, G. Sellinger, K. L. Rose. (2020, June). "It's Healthy Because It's Natural." Perceptions of "Clean" Eating among U.S. Adolescents and Emerging Adults. Nutrients. DOI:10.3390/nu12061708. Here are some reasons why you should stick to a clean diet.

• It is rich in trace elements. This means two things: the absence of nutritional deficiencies and the constant feeling of hunger. A calorie deficit with a balanced diet allows your body to switch from fat storage mode to fat-burning mode.
• It is rich in protein. Whole foods typically contain more protein and fewer calories than ultra-processed foods. For example, 100 grams of pork (the clean eating option) has 21 grams of protein and 145 calories, while the processed counterpart, bacon (of the same weight), has only 12 grams of protein and a whopping 458 calories. Protein is an essential nutrient when it comes to weight loss. It not only speeds up the metabolism but also reduces hunger.
• Whole foods contain more soluble fiber. Soluble fiber has a host of health benefits: increased weight loss. It turns into a thick mixture after mixing with water in the intestines and slows down³Zhi-Wei Guan, En-Ze Yu, Q. Feng. (2021, November). Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota. Molecules (Bazel, Switzerland). DOI:10.3390/molecules26226802 food movement. This process suppresses the production of hunger-inducing hormones while stimulating the production of hormones that make you feel full.

Foods to include

You can include a long list of foods in your "clean" diet. Here are some examples to get you started:

• vegetables and fruits (fresh and frozen), such as bananas, apples, oranges, cucumbers, etc.
• eggs
• nuts
• fresh/unprocessed lean meats such as poultry, fish, etc.
• unrefined grains, such as whole-grain pasta and bread, oats, brown rice, and quinoa
• oils, e.g., olive oil, coconut oil, etc.
• legumes
• dairy products (with no hormones)

In other words, to eat "clean," you should consume more natural and whole foods. 

You can also combine low-fat products to create delicious dishes, e.g., "cabbage + whole grain bread + salmon" or "baby potatoes + eggs + spinach." These combinations may come in handy for your meal plan, but more on that later.

Foods to avoid

List of foods that you will have to completely give up if you switch to a clean diet:

• industrially processed products
• foods containing flour and an enormous amount of sugar
• foods containing a lot of preservatives
• products containing stabilizers and food additives
• artificial sweeteners
• foods containing saturated and trans fats
• foods with "empty" calories
• sugary drinks
• alcohol

This list describes in more than detail all the unwanted products, but let's still choose the most harmful of them.

Classic unclean foods include sugar, processed foods, refined carbs, and trans fats. Let's take a closer look at how dangerous they are and how much of them can still be acceptable.

Sugar 

Dietitians and the AHA (the American Heart Association) recommend people limit sugar intake: the healthy norm is no more than 6 teaspoons (25 grams or 100 calories) per day for women and 9 teaspoons (36 grams or 150 calories) - for men. 

But, according to statistics, the average consumption rate, for example, in the USA is 77 grams or 15 teaspoons each day.

Sweet life gives bitter consequences. Sugar can become an invisible trigger for body diseases⁴C. R. Freeman, A. Zehra,V. Ramirez, et al. (2018, June 1). Impact of Sugar on the Body, Brain, and Behavior. Frontiers in Bioscience-Landmark. DOI:10.2741/4704: obesity, diabetes, decreased immunity, atherosclerosis, damage to the walls of blood vessels, decrease in the strength of bone tissue, caries, and so on.

However, the daily dose of sugar is one thing, and the complete elimination of it from the diet is an entirely different matter. It turns out that sugar is not the most crucial element in your weight regulation.

The study⁵R. S. Surwit, M. N. Feinglos, C. C. McCaskill, et al. (1997, April). Metabolic and Behavioral Effects of a High-Sucrose Diet During Weight Loss. The American Journal of Clinical Nutrition. DOI:10.1093/ajcn/65.4.908 compared the 6-week effect after two low-calorie diets. The first diet consisted of sugars for 43% of the total calories. The second is only 4% (don’t forget that we’re talking about percentage, not about actual grams in food). 

Anyway, there were no significant differences in body weight or body fat loss between the two diets. Researchers also didn’t observe any differences in metabolic rate. It seems that the mere fact of adding sugar to your diet still cannot fight the overall calorie deficit. 

Therefore, we recommend you eliminate sugar from your ratio but don't give it up entirely, and, of course, do not think this is the only stumbling block in your fight against excess weight.

Trans fats

"Trans fats" - here's what can harm your body much more than sugar.

In simple terms, trans fats are processed and artificially derived fats. They are a result of natural oils synthesis. But, unlike natural oils, they will not make your skin smooth and your body healthier.

When they enter the human body, the chemical elements contained in trans fats replace the molecules of the "correct" lipids. Cells cease to perform their functions. As a result, you can harm the hormonal and enzyme systems of the body. Toxins accumulate in it, and the risk of developing many diseases increases.

For example, eating processed meats with trans fats increases developing colon cancer, type 2 diabetes, and coronary heart disease⁶A. J. Wanders, P. L. Zock, I. A. Brouwer. (2017, August). Trans Fat Intake and Its Dietary Sources in General Populations Worldwide: A Systematic Review. Nutrients. DOI:10.3390/nu9080840.

So, pay attention to and exclude the following foods from your diet:

• margarine (among kinds of butter, it is the leader in the number of trans fats)
• butter (it contains 4% of trans fats)
• refined vegetable oil
• cakes
• mayonnaise
• chocolate
• microwave popcorn
• crackers

By the way, the lack of these products applies not only to a "clean eating" plan but to a healthy diet in general.

Processed and refined foods

Unprocessed foods are pretty "clean." In contrast, products that have been modified (refined, recycled) are no longer helpful for your diet. As a result, most nutritional supplements taken by fitness enthusiasts do not qualify as "clean" foods. They can even cause addiction.

In simple words, we need to pay attention to the products that have undergone some kind of processing. And the more stages of processing - the further the product is from its natural state and the less beneficial it is.

For instance, let's take bread. Wheat is a natural product. Flour is the first stage of processing. By the way, consumers often choose premium flour, which means the maximum degree of purification. But we forget that the task of manufacturers is to get the maximum profit while they can sacrifice the benefits.

The problem is that whole grain and peeled flour spoil quickly. But, sellers omit the fact that the shell of the grains contains the maximum amount of valuable substances! If you want to get them, start avoiding processed foods.

What degree of processing can be called high?

High processing refers to industrial processing. It usually removes all nutrients from the product and adds unwanted ingredients. 

Refined flour, for example, results from a high degree of processing because fabric workers remove the bran and germ layers (containing fiber and other trace elements) during processing.

Essentially, the emphasis in “clean eating” is on avoiding foods that contain chemicals, refined flour/sugar, artificial colors/sweeteners/flavors, and preservatives.

However, eating clean doesn't mean cutting out all packaged foods. In some cases, packaged foods provide essential nutrients through fortification⁸R. Olson, B.Gavin-Smith, C. Ferraboschi. (2021, March). Food Fortification: The Advantages, Disadvantages and Lessons from Sight and Life Programs. Nutrients. DOI:10.3390/nu13041118. For example, you can find iodide in salt and vitamin D in milk.

How to make a clean eating meal plan

To create an effective "clean eating" plan for yourself, follow the recommendations below.

Grab a paper and pen (or simply open the notes on your phone) and write down food that may not fit into the "clean" category (you can use our list above). Based on this, make a meal plan for each day, including 3 main dishes and 2 snacks.

Firstly, include to your Clean-eating meal plan vegetables and fruits. Don't undergo long heat treatment; otherwise, all the valuable elements in them will evaporate.

In addition, according to the rules of "clean eating," you can only eat fruits and vegetables with low sugar content. These include green apples, cabbage, pineapple, eggplant, beets, beans, onions, lettuce, and bell peppers.

Then replace baked vegetables and a fatty steak with a salad and tuna or turkey.

Try to gradually eliminate from the diet the useless foods mentioned above and study the composition of healthy snacks. But try to avoid flour products, sweetened yogurts, muesli bars, and other similar products that only pretend to be healthy.

Make sure breakfast, lunch, and dinner are rich in vitamins and minerals. Look out for superfoods like avocados.

Free 7-day clean eating meal plan for weight loss

We understand that creating your meal plan is a puzzle and may take a lot of time. For this reason, our Unimeal experts composed a possible version of the "clean eating" schedule. It includes three square meals (breakfast, lunch, and dinner) with calorie counting for one week!

Monday

Breakfast: Orange cottage cheese dessert

Ingredients:

• 8 tbsp. (120 g) of cottage cheese
• 2 tbsp. (30 g) of 2.5% yogurt
• 1 tbsp. (15 g) of almond flakes
• orange (100 g)
• dried ginger (to your taste)
• cinnamon (to your taste)
• 1 tbsp. (15 g) of honey
• chia seeds (3 g)

Preparation process:

• Mix cottage cheese and yogurt in a blender until smooth.
• Add honey and chia seeds, and (optionally) cinnamon, ginger or other spices. Stir.
• Put the mixture into a glass, put diced orange and almond flakes on top.

Calories: 316.6 kcal

Protein, fat, and carbs in %: 28.1 / 33.3 / 38.5

Lunch: Mexican-style turkey with quinoa

Ingredients:

• turkey breast (80 g)
• pineapple (100 g)
• feta cheese (20 g)
• spices (to your taste)
• quinoa (80 g)
• butter 82.5% (5 g)
• cucumber (120 g)
• sesame seeds (2 g)
• 2 tsp. soy sauce (10 g)
• oregano (to your taste)
• mix of Italian herbs (to your taste)

Preparation process:

• Preheat the oven to 200°C / 392°F.
• Cut the turkey breast in half and rub it with salt and spices (such as oregano or Italian herbs) to taste.
• Place grated or finely cut Feta on one of the turkey slices.
• Cut pineapple into small cubes, put it on top, and cover with a second slice of turkey. Wrap in foil and bake for 20-25 minutes with the fan on.
• Meanwhile, place the quinoa in a pot, cover with cold water in a ratio of 1:3, and simmer over medium heat for 15-20 minutes. Add salt to taste.
• Add the butter and soy sauce to cooked quinoa, stir.
• Serve the quinoa, turkey, and sliced ​​cucumber on one plate. Garnish with sesame seeds. Enjoy!

Calories: 594.3 kcal

Protein, fat, and carbs in %: 26.8 / 30.1 / 43.0

Dinner: No-carbs pizza with tuna

Ingredients:

• cauliflower (150 g)
• mozzarella (30 g)
• eggs (55 g)
• tomato pasta (20 g)
• canned tuna in its own juice (60 g)
• tomato (50 g)
• spices (to your taste)

Preparation process:

• Preheat the oven to 200°C / 392°F.
• Place the cauliflower in boiling water for 10-12 minutes, then mash until pureed using a fork or blender.
• Grate mozzarella and combine with cauliflower and egg, add salt to taste and mix well
• Put the resulting mass on a baking sheet lined with parchment (this is your base for a pizza; shape it into a round cake up to 1 cm thick with a tablespoon).
• Place in a preheated oven for 10-15 minutes.
• After baking, brush the pizza base with tomato paste, sprinkle salt and pepper to taste, and evenly distribute the pieces of canned tuna on top.
• Cut the tomatoes into slices and place them on the base next to the tuna.
• Put in the oven for another 5-7 minutes. Bon appétit!

Calories: 319.9 kcal

Protein, fat, and carbs in %: 37.2 / 41.4 / 21.3

Tuesday

Breakfast: Jamon omelet and quinoa

Ingredients:

• egg white (100 g)
• jamon (30 g)
• bell peppers (70 g)
• spices (to your taste)
• quinoa (50 g)
• 1 tsp. (5 g) of olive oil
• black pepper (to your taste)

Preparation process:

• Place the quinoa in a pot, cover with cold water in the ratio of 1:2. Cook over medium heat for 15-20 minutes. Add salt to taste.
• Preheat a pan.
• While the pan is heating, prepare all the necessary ingredients. Cut the bell pepper into 1×1 cm cubes. Pour the egg whites into a deep bowl, add salt and spices to taste, and beat with a fork or whisk until smooth. Tear the jamon coarsely with your hands.
• Put the bell pepper in a frying pan with vegetable oil, pour the egg white mixture over it. Cook covered over medium heat for 2-3 minutes.
• Spread the jamon throughout the omelet and cook for another 1-2 minutes
• Season the cooked porridge with olive oil.
• Serve porridge and omelet on one plate. Enjoy your meal!

Calories: 344.8 kcal

Protein, fat, and carbs in %: 28.6 / 31.6 / 39.6

Lunch: Beans with chicken and mushrooms

Ingredients:

• beans (60 g)
• chicken breast (100 g)
• mushrooms (50 g)
• 1 tsp. (5 g) of seed oil
• spices (to your taste)
• cucumber (50 g)
• dill (10 g)
• garlic (to your taste)
• black pepper (to your taste)

Preparation process:

• Soak the beans for 10-12 hours. After that, drain the water.
• Place the beans in a pot and cover them with cold water. Proportions should be 1:2. Simmer over medium heat for 20-25 minutes. After this time, drain the water.
• Cut the mushrooms into slices and the chicken into small 1 × 1 cm cubes.
• Preheat a deep frying pan with oil.
• Place mushrooms, chicken, and beans in the pan. Add water (it should cover the bottom of the pan), cover, and cook over medium heat for 10 minutes.
• Add chopped garlic, salt, and spices to taste, continue cooking for another minute or two.
• Chop a cucumber at random.
• Serve beans with chicken and cucumber on one plate. Bon Appetit!

Calories: 298.9 kcal

Protein, fat, and carbs in %: 39.4 / 34.5 / 25.9

Dinner: White fish with veggies

Ingredients:

• white fish (130 g)
• cucumber (100 g)
• tomato (100 g)
• iceberg lettuce (30 g)
• oregano (to your taste)
• spices (to your taste)
• dried basil (to your taste)
• slightly less than 1 tsp. (4 g) of olive oil
• whole grain bread (30 g)

Preparation process:

• Preheat the oven to 200°C / 392°F.
• Sprinkle white fish fillets (choose low-fat types of fish: gilthead bream, sea bass, hake, pollock, pelengas, or river trout) with spices on all sides (salt, pepper, dried oregano, and basil to taste), wrap in foil and bake in the preheated oven for 15 - 20 minutes.
• While the fish is cooking, prepare a simple fresh vegetable salad: dice cucumbers and tomatoes, tear lettuce leaves, combine vegetables in one plate, drizzle with olive oil, add salt and pepper to taste, and toss.
• Serve the cooked fish with vegetable salad and a slice of whole grain bread. Bon Appetit!

Calories: 318.7 kcal

Protein, fat, and carbs in %: 37.1 / 37.5 / 25.2

Wednesday

Breakfast: Corn porridge and spinach omelet

Ingredients:

• corn grits (50 g)
• slightly less than 1 tsp. (4 g) of olive oil
• spices (to your taste)
• eggs (110 g)
• cucumber (100 g)
• spinach (20 g)
• slightly less than 1 tsp. (4 g) of seed oil
• black pepper (to our taste)

Preparation process:

• Place the cereal in a pot, cover with cold water in the ratio of 1:3. Cook over medium heat for 15 minutes. Add salt to taste.
• Preheat a pan.
• While the pan is heating, finely chop the spinach. Crack the eggs into a deep bowl, add spinach, salt, and spices to your taste, mix thoroughly.
• Pour the egg mixture into the oiled frying pan, cover, and cook over low heat for 3-5 minutes.
• Season the prepared porridge with olive oil.
• Cut the cucumber into random shaped pieces.
• Serve porridge, omelet, and cucumber on one plate. Enjoy your meal!

Calories: 433.7 kcal

Protein, fat, and carbs in %: 17.9 / 44.5 / 37.5

Lunch: Baked vegetables with chicken

Ingredients:

• chicken breast (160 g)
• potatoes (130 g)
• bell peppers (80 g)
• 2 tsp. (10 g) of olive oil
• balsamic vinegar (to your taste)
• spices (to your taste)
• cauliflower (80 g)
• garlic (to our taste)
• black pepper (to your taste)
• dried basil (to your taste)
• paprika (to your taste)
• sesame seeds (10 g)

Preparation process:

• Preheat the oven to 200°C / 392°F.
• Cut the chicken into 2x2 cm cubes.
• Peel the potatoes and cut them together with the bell pepper into 2 × 2 cm cubes
• Divide the cauliflower into small florets.
• Place vegetables and meat into the dish. Season them with olive oil and balsamic vinegar. Add chopped garlic, sesame seeds, salt, and spices to taste, mix thoroughly.
• Place the dish in the oven for 20-25 minutes.
• Transfer the ready meal to a plate and serve.

Calories: 483.4 kcal

Protein, fat, and carbs in %: 37.6 / 34.9 / 27.4

Dinner: Broccoli cream soup

Ingredients:

• broccoli (100 g)
• almond milk (100 g)
• carrots (50 g)
• potatoes (50 g)
• garlic (to your taste)
• 2 tsp. (10 g) of olive oil
• spices (to your taste)
• soy meat (70 g)
• half a glass of water (100 ml)

Preparation process:

• Peel potatoes, carrots and garlic, then cut the potatoes into small cubes (up to 1 cm), and chop garlic with a knife. Divide broccoli into small florets and grate the carrots using a coarse grater.
• Heat vegetable oil in a small saucepan. Add water, soy meat, garlic, and potatoes. Simmer for 15 minutes.
• Add broccoli florets, carrots, almond milk, and salt to taste. Cook for another 10-15 minutes over medium heat.
• Puree the soup with a blender until smooth. Pour it into a deep bowl and serve hot. Bon appétit!

Calories: 286.9 kcal

Protein, fat, and carbs in %: 26.3 / 39.5 / 34.0

Thursday

Breakfast: Scrambled eggs with cauliflower

Ingredients:

• eggs (165 g)
• half a glass of lactose-free milk (100 ml)
• basturma (100 g)
• cauliflower (100 g)
• 1 tsp. (5 g) of olive oil
• puffed rice cakes (40 g)
• zucchini (50 g)
• black pepper (to your taste)
• spices (to your taste)

Preparation process:

• Divide the cauliflower into small florets; cut the basturma and zucchini into small cubes (about 1 cm).
• Add the basturma to a preheated pan with vegetable oil and fry over medium heat for 2 minutes, then add the cauliflower and zucchini, and fry over medium heat for another 3-5 minutes.
• Meanwhile, combine the eggs and milk in a separate bowl, add salt and pepper to taste, and beat thoroughly with a fork.
• Then pour the egg mixture evenly into the pan, wait for a few seconds, and then gently move the mixture with a spatula, forming small egg pieces for 2 minutes until done .
• Transfer the cooked scrambled eggs with cauliflower and basturma onto a flat plate; serve with rice crispbread. Enjoy your meal!

Calories: 725.8 kcal

Protein, fat, and carbs in %: 28.4 / 50.6 / 20.8

Lunch: Buckwheat with veal goulash

Ingredients:

• veal (100 g)
• tomato (100 g)
• seed oil (3 g)
• olive oil (3 g)
• oregano (to your taste)
• buckwheat (60 g)
• butter 82.5% (4 g)
• sesame seeds (3 g)
• 2 tsp. (10 g) of soy sauce
• spices (to your taste)
• 2 tsp. (10 g) of herbs
• black pepper (to your taste)

Preparation process:

• Put the buckwheat into a pot and cover with cold water in a ratio of 1:3. Cook over medium heat for 15 minutes (until tender). Add salt to taste.
• Heat the pan with vegetable oil, while the buckwheat is cooking.
• Cut the veal into thin slices and fry in a pan for 7-10 minutes, stirring occasionally.
• Turn off the heat, add oregano, salt, and pepper to taste, stir and set aside in a lidded pan for a few minutes. This will allow the meat to absorb the herbal flavor.
• Now prepare the salad: cut Chinese cabbage and tomatoes into random size pieces, chop the herbs. Combine vegetables, herbs, and sesame seeds in a deep bowl, add olive oil, salt, and pepper to taste, stir.
• When buckwheat is done, add butter to it and stir.
• Serve buckwheat porridge, meat, and salad on one plate. Sprinkle the soy sauce over the dish. Enjoy!

Calories: 521.8 kcal

Protein, fat, and carbs in %: 29.5 / 34.9 / 35.4

Dinner: Portuguese fish ragout

Ingredients:

• white fish (150 g)
• bell peppers (100 g)
• tomato (100 g)
• paprika (to your taste)
• garlic (to your taste)
• 2 tsp. (10 g) of herbs
• spices (to your taste)
• seed oil (4 g)
• mix of Italian herbs (to your taste)
• black pepper (to your taste)
• Whole grain bread (30 g)

Preparation process:

• Cut the bell peppers and tomatoes into small cubes, peel the onions and garlic, then chop them with a knife.
• Heat vegetable oil in a small saucepan. Add paprika to taste and heat for about 30 seconds.
• Add bell peppers, tomatoes, and minced garlic. Cover with a lid and cook until vegetables are tender (about 10 minutes). Add water (in a 1:1 ratio) and simmer for another 5 minutes over low heat.
• Cut the fish fillets into small cubes or strips (about 2 cm thick). Place the slices in a saucepan between the vegetables. Cover and simmer until fish is tender, 10-15 minutes. Season it with salt and spice to taste.
• Put the cooked stew on a plate, sprinkle with fresh herbs and serve with a slice of bread. Bon Appetit!

Calories: 358.6 kcal

Protein, fat, and carbs in %: 37.4 / 36.5 / 25.9

Friday

Breakfast: Couscous with fried eggs and vegetables

Ingredients:

• couscous (50 g)
• eggs (110 g)
• 1 tsp. (5 g) of butter 82.5%
• tomato (100 g)
• cucumber (100 g)
• 1 tsp. (5 g) of seed oil
• spices (to your taste)

Preparation process:

• Place the couscous in a deep bowl. Pour boiling water over it in a 1:3 ratio. Cover with a lid and leave for 3–5 minutes. Add salt to taste.
• Crack the eggs into a preheated skillet coated with oil. Add salt and spices to taste and fry for 2–3 minutes.
• Season the couscous with butter, add salt, and stir.
• Serve the couscous, fried eggs, and sliced vegetables on one plate.

Calories: 469.1 kcal

Protein, fat, and carbs in %: 18.8 / 42.9 / 38.1

Lunch: Gratin with cauliflower and turkey

Ingredients:

• cauliflower (80 g)
• egg white (55 g)
• turkey (80 g)
• black pepper (to your taste)
• dill (10 g)
• potatoes (80 g)
• olive oil (4 g)
• spices (to your taste)

Preparation process:

• Preheat the oven to 200°C / 392°F.
• Prepare all the necessary ingredients: peel the potatoes and cut them into thin slices, divide the cauliflower into small florets, cut the turkey into small cubes 1 * 1 cm.
• Prepare the filling: combine egg whites, olive oil, and chopped dill in a deep bowl. Add salt and spices to taste, stir.
• Place vegetables and meat in an oiled form, cover with sour cream and egg mixture
• Place in the oven for 20-25 minutes.
• Transfer the cooked dish to a plate and serve!

Calories: 267.1 kcal

Protein, fat, and carbs in %: 37.2 / 34.3 / 28.3

Dinner: Baked gilthead bream and vegetable sticks with hummus

Ingredients:

• gilthead bream (150 g)
• lemon juice
• black pepper (to your taste)
• celery (50 g)
• cucumber (50 g)
• carrots (50 g)
• bell peppers or carrots (50 g)
• hummus (40 g)
• olive oil (3 g)
• oregano (to your taste)
• dried basil (to your taste)
• paprika (to your taste)
• whole grain bread (30 g)

Preparation process:

• Preheat the oven to 180°С / 356°F.
• Grease foil with olive oil, rub the cleaned gilthead bream (or fillets) with salt and your favorite herbs (oregano, basil) or spices (black pepper, paprika) on all sides, wrap it in foil, and bake in the oven for 20-25 minutes (you can unwrap the foil 5 minutes before it's baked to get a golden crust).
• While the gilthead bream is in the oven, cut all the vegetables into strips about 1 cm thick
• When the gilthead bream is ready, put it on a plate and sprinkle it with lemon juice. Serve with vegetable sticks and a slice of bread.
• Use hummus as a dip. Bon appétit!
• Tip: When buying ready-made hummus, pay attention to its total calories (it should be no more than 300 kcal per 100 g).

Calories: 378.4 kcal

Protein, fat, and carbs in %: 36.9 / 32.9 / 30.1

Saturday

Breakfast: Omelet with Broccoli and Pork

Ingredients:

• eggs (165 g)
• half a glass of lactose-free milk (100 ml)
• 1 tsp. (5 g) of olive oil
• broccoli (100 g)
• bell peppers (50 g)
• gluten-free bread (60 g)
• pork balyk (100 g)
• black pepper (to your taste)
• spices (to your taste)

Preparation process:

• Divide the broccoli into small florets, cut bell pepper into thin strips, and the balyk and bread into thin slices.
• Place the balyk into a preheated pan with vegetable oil and fry for 2 minutes over medium heat, then add broccoli and bell pepper, and fry over medium heat for another 3-5 minutes.
• Meanwhile, combine eggs and milk in a separate bowl, add salt and pepper to taste, and beat thoroughly with a fork.
• Then pour the egg mixture evenly into the pan with balyk and vegetables, cover it with a lid, and cook over medium heat for another 3-5 minutes.
• Transfer the cooked omelet with broccoli and balyk onto a flat plate and serve with slices of gluten-free bread. Enjoy your meal!

Calories: 706.5 kcal

Protein, fat, and carbs in %: 27.5 / 50.0 / 22.4

Lunch: Veal with mashed potatoes and salad

Ingredients:

• veal (90 g)
• cucumber (100 g)
• 1 tsp. (5 g) of olive oil
• garlic (to your taste)
• mix of Italian herbs (to your taste)
• potatoes (250 g)
• butter 82.5% (4 g)
• cocktail tomatoes (100 g)
• herbs (10 g)
• black pepper (to your taste)
• carrots (80 g)
• dried rosemary (to your taste)
• oregano (to your taste)
• spices (to your taste)

Preparation process:

• Preheat the oven to 220°C / 428°F
• Cut the veal into 1-1.5 cm thick slices. Rub the meat with chopped garlic, salt, and spices to taste (we recommend rosemary, oregano, or a mixture of Italian herbs, but you can choose any of your favorite spices).
• Wrap the meat tightly in foil. Bake for about 20-25 minutes.
• Meanwhile, peel the potatoes, cut them into small cubes (1 cm), place in a pot of cold water, cover with the lid and cook over medium heat for 15-20 minutes. Add salt to taste.
• When the potatoes are tender, drain off almost all of the water (but leave some water for a softer mash). Add butter and mash potatoes.
• Now prepare the salad: cut the cucumbers and tomatoes into cubes (1 Х 1 cm), peel and grate the carrots. Combine vegetables in one bowl, add chopped herbs, olive oil, salt, and pepper to taste, stir.
• Serve mashed potatoes, meat, and salad on one plate. Enjoy!

Calories: 498.1 kcal

Protein, fat, and carbs in %: 25.4 / 29.4 / 45.1

Dinner: Avocado mussels salad

Ingredients:

• mussels (140 g)
• avocado (10 g)
• cucumber (100 g)
• tomato (100 g)
• spinach (20 g)
• sesame seeds (2 g)
• black pepper (to your taste)
• soy sauce (1 g)
• herbs (5 g)
• oregano (to your taste)
• marjoram (to your taste)
• basil (to your taste)
• spices (to your taste)

Preparation process:

• Put chilled (not frozen) mussels in a small dry preheated frying pan. Add soy sauce and favorite herbs / spices (such as oregano, marjoram or basil) and cook over low heat with the lid closed for about 5 minutes.
• Transfer the finished mussels to a plate to cool slightly.
• At this time, cut the cucumber and tomatoes into thin slices, finely chop fresh spinach, peel and cut into slices of avocado.
• Combine all vegetables, avocados and mussels in a deep bowl. Season with olive oil. Add salt and spices to taste, stir. Enjoy your meal!

Calories: 207 kcal

Protein, fat, and carbs in %: 37.9 / 33.8 / 28.2

Sunday

Breakfast: Chocolate baked pudding

Ingredients:

• cottage cheese (60 g)
• semolina (25 g)
• cream cheese Philadelphia light (20 g)
• honey (10 g)
• eggs (55 g)
• 1 tsp. (5 g) of cocoa powder
• Dark chocolate (10 g)
• baking powder (2 g)
• spices (to your taste)
• dry cherries (15 g)

Preparation process:

• Boil water in a kettle and preheat the oven to 180°C / 356°F.
• Crack the eggs in a separate bowl, add salt to taste, and beat well with a fork or mixer.
• Add cottage cheese and cream cheese to the egg mixture. Mix well.
• Add semolina and baking powder. Stir again.
• Add honey, cocoa, grated dark chocolate, and cherries. Mix everything thoroughly.
• Pour the mixture into a baking dish and place in a preheated oven for 20-25 minutes.
• Serve while still warm.

Calories: 408.1 kcal

Protein, fat, and carbs in %: 21.7 / 34.0 / 44.2

Lunch: Potato and smoked chicken salad

Ingredients:

• potatoes (130 g)
• smoked chicken (90 g)
• arugula (20 g)
• balsamic vinegar (to your taste)
• pine nuts (10 g)
• cocktail tomatoes (100 g)
• bell peppers (50 g)
• spices (to your taste)
• olive oil (6 g)

Preparation process:

• Wash potatoes (you do not need to peel them). Place the clean potatoes in a saucepan, cover with cold water, and cook over medium heat for 15-20 minutes.
• While the potatoes are boiling, prepare the rest of the ingredients: dice chicken fillet and bell pepper into 1 X 1 cm cubes, cut the tomatoes in half, and coarsely tear the arugula with your hands.
• Peel and dice finished potatoes into 1 X 1 cm cubes.
• Assemble the salad: combine potatoes, chicken, arugula, pine nuts, tomatoes, and peppers in a deep bowl and season with oil and balsamic vinegar. Add salt to taste and stir. Lunch is ready!

Calories: 425.5 kcal

Protein, fat, and carbs in %: 28.3 / 43.0 / 28.6

Dinner: Georgian salad with eggs

Ingredients:

• tomato (100 g)
• cucumber (100 g)
• cilantro (15 g)
• 1 tsp. (5 g) of herbs
• onions (10 g)
• garlic (to your taste)
• wine vinegar (1 g)
• eggs (55 g)
• spices (to your taste)
• pear (50 g)
• squid (80 g)
• olive oil (2 g)

Preparation process:

• Place the egg(s) in a pot of cold water and cook for 4-5 minutes after boiling. Cut the cooked eggs into 1*1 cm cubes.
• Place the squid fillet in another saucepan, cover with water and cook for 3-5 minutes after the water boils. Cut the cooked squid into 1*1 cm cubes.
• Wash and cut the cucumbers and tomatoes into thin slices, peel the onion and cut into half rings, cut the pear into 1*1 cm cubes, then chop the garlic and herbs with a knife.
• Combine all chopped vegetables, pear, herbs, squid, and eggs in one deep salad bowl. Season it with olive oil and vinegar. Add salt to taste. Done! Enjoy your meal!

Calories: 269 kcal

Protein, fat, and carbs in %: 35.7 / 40.5 / 23.7

The bottom line

If you strive to eat 100% "clean" and completely abandon processed or refined food, then this is fine - as long as it is a personal, conscious choice, but neither a tribute to fashion nor a battle with one's willpower.

There are still many gray areas in the study of food and health. Therefore, it makes sense not to go to extremes, relies on scientific data, but not ignore personal experience and individual feedback.

Accounting for personal preference is one of the most powerful yet underestimated tactics for achieving optimal health and body composition.