Clean-Eating Meal Plan for Summer: 1,500 Calories

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In this simple clean-eating meal plan for summer, we answer the question of what to eat to lose weight, with a week of delicious and healthy whole foods.

In this simple clean-eating meal plan for summer, we answer the question of what to eat to lose weight, with a week of delicious and healthy whole foods. The recipes in this plan come together quickly and without too much effort, which means you’ll have an easier time sticking to the plan and will have more time in general to enjoy the busy summer months. Thanks to the fresh fruits and veggies of summer, it’s easy to eat healthy—it doesn’t take much tinkering to make an ear of sweet corn, a plump tomato or a juicy strawberry taste delicious. At 1,500 calories, you can expect to lose a healthy 1 to 2 pounds per week. Looking for a different calorie level? See this same meal plan at 1,200 calories.

Don’t Miss: Healthy Clean-Eating Recipes

While some clean-eating diet plans, like Whole30 and paleo, call to exclude entire food groups altogether, like grains, legumes and dairy items, research tells us we can actually do more harm than good when removing those foods from our diet (unless it’s because of an allergy or intolerance). Clean eating can mean different things to different people, but here at EatingWell we approach things sensibly and focus on including nutrient-dense whole foods (like fruits and veggies, lean protein, whole grains, calcium-rich dairy and healthy fats) and only excluding foods we know for sure to be detrimental to our health in large amounts (like added sugar, alcohol, refined carbohydrates and hydrogenated fats). While all foods can be part of a healthy diet, we understand that sometimes you just need to hit reset and focus on eating more of the healthy foods you may have been skimping on. This clean-eating meal plan for summer will help you do just that.

Read More: Clean-Eating Foods List

How to Meal Prep Your Week of Meals:

1. Make the Fruit Energy Balls to have for snacks this week. Cover and refrigerate for up to 3 days or freeze for up to 3 months.

2. Cook the Easy Loaded Baked Omelet Muffins to have for breakfast on Days 2, 3 and 5. Wrap omelets individually in plastic wrap and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, thaw (if necessary) and remove plastic wrap. Wrap in a paper towel and microwave each omelet on High for 20 to 30 seconds.

3. Prep the Vegan Superfood Buddha Bowls to have for lunch on Days 2, 3, 4 and 5. Refrigerate bowls and dressing separately and wait to add avocado until ready to eat to prevent browning.

Day 1

Grilled Chicken Thighs with Summer Corn Salad

Breakfast (377 calories)

• 1 serving Strawberry-Mango-Banana Smoothie
• 1 hard-boiled egg sprinkled with a pinch each of salt & pepper.

A.M. Snack (64 calories)

• 1 cup raspberries

Lunch (446 calories)

• 1 serving Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
• 1 slice sprouted-grain bread, toasted and drizzled with 1 tsp. olive oil.
• 1 hard-boiled egg seasoned with a pinch each of salt & pepper

Clean-Eating Shopping Tip: Use sprouted-grain bread as your bread for these next two weeks as it’s made without added sugars, unlike many store-bought breads. Also, if you plan to top your egg toast with hot sauce, look for a brand that’s made without added sugars.

P.M. Snack (188 calories)

• 2 Fruit Energy Balls
• 1/2 cup cherries

Dinner (400 calories)

• 1 serving Grilled Chicken Thighs with Summer Corn Salad

Daily Totals: 1,475 calories, 66 g protein, 148 g carbohydrates, 35 g fiber, 75 g fat, 1,211 mg sodium

Day 2

Grilled Cauliflower Steaks with Almond Pesto & Butter Beans

Breakfast (346 calories)

• 1 serving Easy Loaded Baked Omelet Muffins
• 1/4 avocado, diced
• 1 cup cubed cantaloupe

To reheat, wrap omelets in a paper towel and microwave on High for 20 to 30 seconds. Top with avocado and hot sauce, if desired. Serve with cantaloupe.

A.M. Snack (119 calories)

• 1/4 cup hummus
• 1 cup sliced cucumber

Lunch (381 calories)

• 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (46 calories)

• 1 cup strawberries

Dinner (585 calories)

• 1 serving Grilled Cauliflower Steaks with Almond Pesto & Butter Beans
• 1 serving Strawberry-Spinach Salad with Feta & Walnuts

Daily Totals: 1,478 calories, 59 g protein, 133 g carbohydrates, 40 g fiber, 86 g fat, 1,905 mg sodium

Day 3

Garlic Shrimp & Asparagus Kebabs

Breakfast (275 calories)

• 1 serving Easy Loaded Baked Omelet Muffins
• 1 cup raspberries

A.M. Snack (194 calories)

• 1 cup cubed cantaloupe
• 2 Fruit Energy Balls

Lunch (381 calories)

• 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (164 calories)

• 15 almonds
• 1/2 cup cherries

Dinner (489 calories)

• 1 serving Garlic Shrimp & Asparagus Kebabs
• 1 serving Grilled Corn with Chipotle-Lime Butter
• 1 1/4 cup Easy Whole-Wheat Couscous

Daily Totals: 1,503 calories, 63 g protein, 196 g carbohydrates, 45 g fiber, 62 g fat, 1,134 mg sodium

Day 4

Vegan Superfood Buddha Bowls

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

Clean-Eating Tip: When buying muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this whole-grain breakfast.

A.M. Snack (97 calories)

• 1 cup cherries

Lunch (415 calories)

• 1 serving Vegan Superfood Buddha Bowls
• 3/4 cup strawberries

P.M. Snack (200 calories)

• 1 slice sprouted-grain bread, toasted
• 1/4 cup hummus
• 1 cup sliced cucumber

Dinner (500 calories)

• 1 serving Cajun Salmon with Greek Yogurt Remoulade
• 1 serving Classic Potato Salad
• 1 cup Steamed Fresh Green Beans tossed with 2 tsp. olive oil

Daily Totals: 1,499 calories, 82 g protein, 188 g carbohydrates, 45 g fiber, 62 g fat, 1,203 mg sodium

Day 5

Chipotle Beef Tacos with Tomato-Avocado Pico de Gallo

Breakfast (258 calories)

• 1 serving Easy Loaded Baked Omelet Muffins
• 1 cup strawberries

A.M. Snack (203 calories)

• 2 Fruit Energy Balls
• 1 cup raspberries

Lunch (381 calories)

• 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (235 calories)

• 1/4 cup hummus
• 1 cup sliced cucumber
• 15 almonds

Dinner (323 calories)

• 1 serving Chipotle Beef Tacos with Tomato-Avocado Pico de Gallo

Clean-Eating Tip: Corn tortillas are made without added sugar, making them a good choice if you’re trying to eat clean. Double-check the nutrition label at the store to make sure your tortillas are definitely free of added sugars.

Evening Snack (110 calories)

• 1 cup Pineapple Nice Cream

Daily Totals: 1,509 calories, 75 g protein, 164 g carbohydrates, 42 g fiber, 69 g fat, 1,122 mg sodium

Day 6

No-Cook Black Bean Salad

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (235 calories)

• 1/4 cup hummus
• 1 cup sliced cucumber
• 15 almonds

Lunch (329 calories)

• 1 serving Tuna Salad Spread
• 2 corn tortillas
• 1/4 avocado, diced
• 1 cup mixed greens

Microwave tortillas for 15 seconds. Tuck the tuna salad, avocado and greens inside the tortillas.

P.M. Snack (236 calories)

• 2 Fruit Energy Balls
• 1 cup cherries

Dinner (322 calories)

• 1 serving No-Cook Black Bean Salad

Evening Snack (109 calories)

• 1 cup Pineapple Nice Cream

Clean-Eating Tip: Made completely from fruit, the Pineapple Nice Cream is a refreshing naturally sweet treat to enjoy on a hot summer night.

Daily Totals: 1,520 calories, 54 g protein, 217 g carbohydrates, 55 g fiber, 63 g fat, 940 mg sodium

Day 7

Tomato Salad with Lemon-Basil Vinaigrette

Breakfast (377 calories)

• 1 serving Strawberry-Mango-Banana Smoothie
• 1 hard-boiled egg sprinkled with a pinch each of salt & pepper.

A.M. Snack (171 calories)

• 2 serving Fruit Energy Balls
• 1/2 cup raspberries

Lunch (490 calories)

• 1 serving Toaster-Oven Quesadillas
• 1/2 avocado, sliced

P.M. Snack (119 calories)

• 1/4 cup hummus
• 1 cup sliced cucumber

Dinner (365 calories)

• 1 serving Grilled Lemon-Herb Chicken
• 1 cup Tomato Salad with Lemon-Basil Vinaigrette
• 1 ear corn on the cob

Daily Totals: 1,523 calories, 67 g protein, 153 g carbohydrates, 39 g fiber, 81 g fat, 1,549 mg sodium

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