70 Clean Eating Meals for an 8-Week Meal Plan to Keep You on Track

Sticking to healthy food can feel easier when you have a clear roadmap. Below are seventy wholesome, minimally processed meals—enough to mix and match through eight full weeks without getting bored. Each dish leans on fresh produce, lean proteins, and whole grains, so you’ll feel satisfied rather than deprived. Keep portions sensible, season boldly, and enjoy the variety.

1. Greek Yogurt Parfait with Fresh Berries

Thick Greek yogurt offers protein while berries supply antioxidants and natural sweetness. Layer everything in a jar the night before for a grab-and-go breakfast. A tablespoon of unsweetened granola adds crunch without loading on sugar.

2. Rainbow Veggie Quinoa Bowl

Cook a batch of quinoa on Sunday, then roast whatever vegetables are in season. Toss the two together with olive oil, lemon, and herbs for a balanced lunch. Leftovers reheat well or taste great chilled.

3. Lemon-Herb Grilled Chicken with Asparagus

Marinate chicken in olive oil, garlic, and fresh herbs before a quick grill or stovetop sear. The citrus cuts richness and keeps the meat juicy. Serve with simply steamed or roasted asparagus for a light dinner.

4. Oatmeal with Almond Butter & Banana

Old-fashioned oats simmered in water or almond milk create a filling base. Stir in a spoonful of almond butter for healthy fats and protein. Sliced banana sweetens the bowl naturally.

5. Baked Salmon with Sweet Potato & Broccoli

Place all three ingredients on one sheet pan, season with olive oil, salt, and pepper, and bake until the salmon is opaque. Sweet potato satisfies carb cravings while broccoli provides crunch. Everything is ready in about 20 minutes.

6. Chickpea & Spinach Stir-Fry

Canned chickpeas make this a weeknight lifesaver. Warm them with garlic and onions, then fold in fresh spinach until just wilted. A squeeze of lemon at the end brightens the whole dish.

7. Avocado Egg Salad Lettuce Wraps

Swap mayo for mashed avocado to keep the classic salad rich yet heart-healthy. Spoon the mixture into lettuce cups for a low-carb lunch. It packs well for work if you keep the filling and leaves separate.

8. Turkey & Veggie Stuffed Peppers

Lean turkey browns quickly and stays moist inside bell peppers. Mix in cooked quinoa for extra fiber and texture. Bake until peppers soften and filling is heated through.

9. Overnight Chia Seed Pudding

Combine chia seeds with unsweetened almond milk and a touch of vanilla, then refrigerate overnight. The seeds swell into a pudding-like consistency. Add fresh fruit in the morning for natural sweetness.

10. Shrimp & Zucchini Noodle Scampi

Swap pasta for zucchini noodles to slash refined carbs. Garlic, olive oil, and a splash of white wine create a quick sauce that coats the shrimp. Finish with lemon for a bright, clean flavor.

11. Lentil & Tomato Soup

Red lentils cook in under 30 minutes and break down into a creamy texture without cream. Tomatoes add acidity and depth. Make a double batch and freeze portions for busy nights.

12. Spaghetti Squash with Turkey Bolognese

Bake spaghetti squash until tender, then rake into noodle-like strands. A lean turkey sauce flavored with oregano and basil keeps things hearty. Sprinkle with fresh basil instead of cheese to stay dairy-light.

13. Rainbow Veggie Frittata

Whisk eggs with a splash of milk, pour over sautéed vegetables, and bake until set. The result holds well for breakfast, lunch, or snacks. Serve warm or at room temperature with a side salad.

14. Mango Black Bean Quinoa Salad

Sweet mango pairs surprisingly well with earthy black beans. Toss everything with lime juice and cumin for a zesty bite. It travels excellently for picnics or office lunches.

15. Grilled Tofu Steaks with Bok Choy

Press extra-firm tofu to remove excess moisture, then marinate in soy, ginger, and garlic. A quick grill or skillet sear gives it a crispy edge. Serve alongside bok choy wilted with a splash of sesame oil.

16. Berry Spinach Smoothie Bowl

Blend frozen berries, spinach, and unsweetened almond milk until thick enough to eat with a spoon. Toppings add crunch and extra nutrients. Keep the fruit frozen for a satisfying, ice-cream-like texture.

17. Lime-Cilantro Brown Rice & Beans

Cook brown rice in vegetable broth for deeper flavor, then fold in black beans and corn. Lime juice and zest freshen the dish while cilantro adds brightness. Enjoy it warm or chilled in burrito bowls.

18. Mediterranean Chickpea Salad

A simple olive-oil and lemon dressing ties this fragrant salad together. The mix holds up well in the fridge, so it’s perfect for meal prep. Pair with whole-grain pita for a complete meal.

19. Sweet Potato & Kale Hash with Eggs

Roast sweet potato cubes until caramelized, then toss with sautéed kale and onions. Crack eggs into small wells and finish in the oven until whites set. The combination is both hearty and nutrient-packed.

20. Baked Cod with Roasted Brussels Sprouts

Cod is mild and cooks quickly, making it weeknight-friendly. Brussels sprouts roast on the same tray so cleanup stays simple. A squeeze of lemon over everything ties the flavors together.

21. Brown Rice Avocado “Sushi” Rolls

Using brown rice boosts fiber without sacrificing the fun sushi experience. Fill rolls with creamy avocado, cucumber, and carrot sticks. Serve with low-sodium soy sauce for dipping.

22. Chicken & Vegetable Kebabs

Thread marinated chicken and vegetables onto skewers for even cooking. A quick broil or grill pan gives smoky flavor. Pair with a side of brown rice or a leafy salad.

23. Pumpkin Oat Pancakes

Blended oats stand in for flour, while canned pumpkin adds moisture and beta-carotene. The pancakes cook up fluffy and lightly sweet. Freeze extras for speedy breakfasts.

24. Spinach & Feta Stuffed Chicken Breast

Butterfly chicken breasts, fill with wilted spinach and a sprinkle of feta, then bake until juicy. The feta melts into a creamy sauce inside. It pairs nicely with quinoa or roasted veggies.

25. Minestrone Soup with Farro

Farro lends a nutty chew to this vegetable-packed soup. Simmer everything together until flavors meld. The leftovers taste even better the next day.

26. Veggie-Packed Turkey Meatballs over Zoodles

Combine lean turkey with grated carrots and zucchini to keep meatballs tender. Bake instead of fry to reduce oil. Serve on zucchini noodles for extra greens.

27. Cauliflower “Fried Rice”

Pulsed cauliflower stands in for rice, soaking up flavors of sesame and soy. Add a beaten egg and plenty of vegetables for color. It satisfies a takeout craving without refined grains.

28. Apple Walnut Overnight Oats

Soak rolled oats in almond milk with cinnamon, then add crisp apple chunks. Chopped walnuts supply healthy fats and crunch. Enjoy cold or briefly warmed.

29. Lemon-Garlic Tilapia with Quinoa Pilaf

Mild tilapia cooks in minutes under the broiler with garlic and lemon. Quinoa pilaf with parsley and scallions rounds out the plate. This meal feels light yet satisfying.

30. Sweet Potato & Lentil Curry

Red curry paste, coconut milk, and warm spices turn pantry staples into comfort food. Lentils thicken the sauce while sweet potato softens into creamy bites. Serve over brown rice.

31. Buffalo Cauliflower Lettuce Tacos

Roast cauliflower florets until crisp, then toss in a light buffalo sauce. Spoon into lettuce cups for a wing-inspired dinner without the grease. A dab of Greek yogurt cools the heat.

32. Greek Mason-Jar Salad

Layer sturdy ingredients on the bottom and greens on top to keep everything fresh. When you’re ready to eat, shake the jar to dress the salad. It’s a portable lunch that stays crisp for days.

33. Blueberry Almond Smoothie

Blend frozen blueberries, almond butter, spinach, and almond milk for a creamy drink. The nut butter adds protein and staying power. Drink it for breakfast or a post-workout snack.

34. Rosemary-Garlic Roast Pork Tenderloin with Green Beans

Pork tenderloin is naturally lean and cooks quickly. A rosemary-garlic rub perfumes the meat during roasting. Green beans sautéed with a touch of olive oil complete the plate.

35. Edamame & Veggie Buddha Bowl

Mix and match colorful vegetables over a base of whole grains. Edamame delivers plant protein, while avocado lends creaminess. A simple sesame-ginger dressing ties it all together.

36. Protein-Packed Garden Omelet

Beat three eggs with a splash of water for fluffiness, then fold in a pile of sautéed veggies. It’s a speedy way to clear out the fridge. Pair with a slice of whole-grain toast if you need extra fuel.

37. Thai Peanut Chicken Lettuce Cups

Use natural peanut butter, lime juice, and a hint of sriracha for a cleaner sauce. Spoon the mixture into crisp lettuce leaves for crunch. Add chopped peanuts for texture.

38. Roasted Beet & Goat Cheese Salad

Slow-roasting beets concentrates their sweetness. Tangy goat cheese provides contrast, while walnuts give a satisfying bite. A balsamic vinaigrette finishes the salad.

39. Coconut Curry Chickpeas with Spinach

Simmer canned chickpeas in coconut milk spiced with turmeric, ginger, and garlic. Spinach wilts right at the end, keeping its color vibrant. The curry thickens quickly, perfect for busy evenings.

40. Grilled Sirloin with Chimichurri & Roasted Veggies

Choose a lean sirloin and season simply with salt and pepper before grilling. A fresh herb chimichurri adds zing without heavy sauces. Roast vegetables while the steak rests to streamline prep.

41. Pear & Pecan Steel-Cut Oats

Cook steel-cut oats in unsweetened almond milk for a creamy base. Sauté pear slices in a dry pan until lightly browned to intensify their flavor. Pecans add crunch and healthy fats.

42. Garlic Shrimp Quinoa Skillet

One pan is all you need: cook quinoa in broth, then stir in shrimp during the final minutes so they stay tender. Plenty of garlic and a pinch of chili flakes liven things up. It’s ready in under 25 minutes.

43. Veggie-Loaded Black Bean Tacos

Warm black beans with cumin and smoked paprika for depth. Pile into corn tortillas with a rainbow of vegetables. A squeeze of lime balances the rich beans.

44. Mediterranean Farro Bowl with Hummus

Nutty farro forms a hearty base for fresh vegetables. A spoonful of hummus stands in for dressing and boosts protein. Sprinkle with chopped parsley for freshness.

45. Balsamic-Glazed Chicken & Roasted Grapes

Roasting grapes concentrates their sweetness and pairs brilliantly with tangy balsamic chicken. The pan sauce thickens naturally without added sugar. Serve with a simple side of wild rice.

46. Zesty Lentil & Kale Stew

Brown lentils simmer with onions, carrots, and tomatoes until tender. Kale goes in last to keep some bite. Lemon zest added just before serving brightens the earthy flavors.

47. Sesame-Crusted Tofu Stir-Fry

Press tofu, coat in sesame seeds, and sear until crunchy. Toss with quick-cooking vegetables in a light soy-ginger glaze. Serve over brown rice or cauliflower rice.

48. Tropical Green Smoothie

Blend spinach with frozen pineapple, mango, and coconut water for refreshing sweetness. Add chia seeds to boost fiber. It’s an easy way to sneak in greens.

49. Cauliflower-Crust Margherita Pizza

Riced cauliflower, egg, and parmesan form a crisp, low-carb crust. Top with simple marinara, fresh mozzarella, and basil. Bake until cheese bubbles and edges brown.

50. Honey-Mustard Baked Salmon & Broccolini

A two-ingredient glaze of Dijon and honey caramelizes beautifully on salmon. Broccolini cooks alongside, soaking up extra sauce. The meal is ready in under 15 minutes.

51. Mushroom Spinach Egg Muffins

Bake beaten eggs with diced vegetables in a muffin pan for portable breakfasts. They reheat well and freeze even better. Pair two muffins with fruit for a balanced start.

52. Moroccan Chickpea & Carrot Tagine

Warm spices—cumin, coriander, cinnamon—infuse this plant-based stew. Carrots soften into the tomatoey broth, while chickpeas add heft. Serve with whole-wheat couscous.

53. Barbecue Turkey Stuffed Sweet Potatoes

Bake sweet potatoes until soft, then fill with lean turkey simmered in a tomato-based BBQ sauce. The sweet and smoky combo feels indulgent yet stays on plan. Add a quick cabbage slaw for crunch.

54. Strawberry Quinoa Spinach Salad

Cook quinoa, cool it, then mix with tender spinach and juicy strawberries. A balsamic-maple dressing enhances natural sweetness. Almonds supply texture and healthy fats.

55. Lemon-Dill Chicken Souvlaki Lettuce Wraps

Cubed chicken marinates in lemon juice, olive oil, and dill, then grills quickly. Serve the bites in sturdy lettuce leaves with crisp veggies. A spoonful of yogurt-based tzatziki keeps things creamy yet light.

56. Cinnamon Vanilla Protein Pancakes

Oat flour, eggs, and a scoop of vanilla protein powder create satiating pancakes. Cinnamon lends warmth without extra sugar. Serve with a touch of pure maple syrup.

57. Veggie-Loaded Shepherd’s Pie with Cauliflower Mash

Sauté onions, carrots, peas, and lean turkey for the savory base. Swap traditional potatoes for creamy cauliflower mash on top. Bake until bubbles appear around the edges.

58. Caprese Stuffed Portobellos

Remove mushroom stems, fill with classic Caprese ingredients, and roast until cheese melts. Mushrooms become meaty and satisfying. A quick balsamic reduction adds zing.

59. Ginger-Miso Poached Cod with Bok Choy

Simmer white miso, ginger, and garlic to create a delicate broth. Gently poach cod until opaque and tender. Add bok choy near the end so it stays crisp-tender.

60. Peanut Butter Banana Overnight Oats

Combine rolled oats, milk, and peanut butter, then chill overnight. Bananas sweeten the mix naturally. It’s like eating dessert for breakfast—without refined sugar.

61. Pesto Zucchini Noodles with Cherry Tomatoes

Pulse basil, nuts, and olive oil for a quick homemade pesto. Toss with raw or lightly warmed zucchini noodles. Juicy tomatoes burst with color and flavor.

62. Curried Red Lentil Soup

Red lentils break down fast, making this soup weeknight-friendly. Curry powder and coconut milk lend spice and silkiness. Serve with a squeeze of lime for brightness.

63. Citrus-Herb Grilled Shrimp Skewers

Marinate shrimp briefly in orange and lime juice, garlic, and herbs. Grill or broil just until pink and opaque. The skewers pair well with quinoa or a leafy salad.

64. Veggie & Brown Rice Stuffed Acorn Squash

Roast acorn squash until tender and slightly caramelized. Fill with a hearty mixture of rice, sautéed vegetables, and dried cranberries. It’s a comforting fall dinner that reheats well.

65. Almond-Crusted Chicken Tenders with Yogurt Dip

Ground almonds replace breadcrumbs for a gluten-free crunch. Bake rather than fry to keep fat in check. A lemony yogurt dip cools each bite.

66. Southwest Quinoa Stuffed Avocados

Quinoa cooked with chili powder and cumin turns into a flavorful stuffing. Spoon it into ripe avocado halves for a quick lunch. It’s fresh, filling, and ready in minutes.

67. Spinach-Artichoke Turkey Burgers

Mix lean turkey with thawed spinach, chopped artichokes, and garlic for moisture. Grill or pan-sear until cooked through. Serve over greens or on whole-grain buns if desired.

68. Cranberry Apple Kale Slaw with Grilled Chicken

Toss kale with a light apple-cider vinaigrette to soften the leaves. Sweet cranberries and crisp apples balance the greens. Add sliced grilled chicken for protein.

69. Spaghetti Squash Primavera

Roast squash, rake into strands, and toss with lightly cooked seasonal vegetables. A drizzle of olive oil and fresh herbs tie the flavors together. It’s a vibrant low-carb take on pasta primavera.

70. Dark Chocolate Cherry Smoothie Bowl

Blend frozen cherries, unsweetened cocoa powder, banana, and almond milk for a dessert-worthy finish. The cocoa satisfies chocolate cravings while cherries add antioxidants. Toppings provide crunch and contrast.