I created an Easy Clean Eating one week meal plan for busy moms featuring breakfast, lunch, dinner and toddler snack ideas that are suitable for pregnant and breastfeeding women and include surprising, time-saving menu pairings you’ll want to explore.

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I love feeding my family food that actually keeps me sane. I put together a Simple Clean Eating Meal Plan for busy moms who need breakfasts, lunches, dinners and toddler snacks that don’t waste time.

You get bright, fresh flavors from baby spinach and ripe avocados, swap ideas that work if you’re pregnant or breastfeeding, and meals that feel real not preachy. It’s part planner, part pantry rescue, and yes, it even includes toddler friendly picks.

If you want Healthy Meal Plans that actually fit a hectic week, this one might be the easiest way to stop guessing and eat better.

Ingredients

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Bananas: Quick energy, fiber, potassium, sweet and handy for snacks or smoothies.
Mixed berries: Antioxidant rich, low calorie, tart sweet, brightens breakfasts or yogurt.
Baby spinach: Leafy greens, iron and fiber, mild taste, wilts into almost anything.
Avocado: Creamy healthy fats, keeps you full, adds richness to salads or toast.
Sweet potatoes: Fiber and beta carotene, naturally sweet, filling without feeling heavy.
Salmon: High protein and omega 3s, savory, supports heart and brain health.
Chicken breast: Lean protein, versatile and mild, good for quick, filling meals.
Quinoa: Whole grain, complete plant protein, fluffy texture, great cold or hot.
Greek yogurt: Thick protein boost, tangy, makes smoothies creamier or dressings richer.
Eggs: Budget friendly protein, super versatile, yolks add richness to many dishes.

Ingredient Quantities

Produce:

Bananas, 12 medium

Apples, 8 medium

Mixed berries (fresh or frozen), 6 cups

Baby spinach, 16 oz (about 1 lb)

Mixed salad greens or romaine, 10 oz

Avocados, 6

Sweet potatoes, 6 medium

Russet or Yukon gold potatoes, 4 medium

Carrots, 2 lb

Cucumbers, 4

Cherry tomatoes, 2 pints

Bell peppers, 6 assorted

Red onion, 2 medium

Garlic, 2 heads

Fresh ginger, 2 inch piece

Lemons, 6

Limes, 4

Broccoli florets, 2 lb

Zucchini, 4

Fresh parsley, 1 bunch

Fresh cilantro, 1 bunch

Fresh basil, 1 bunch

Proteins:

Boneless skinless chicken breasts, 4 lb

Ground turkey (or lean ground beef), 2 lb

Salmon fillets, 2.5 lb

Shrimp, peeled and deveined, 1.5 lb

Canned tuna in water, 4 cans (5 oz each)

Eggs, 2 dozen

Plain Greek yogurt, 64 oz (4 cups per qt, about 2 quarts)

Extra firm tofu, 2 blocks (14 oz each)

Milk or plant milk, 1/2 gallon

Dairy and cheese:

Feta cheese, 4 oz

Parmesan cheese, 4 oz

String cheese or mild cheese sticks, 8 pieces

Cottage cheese, 16 oz (optional)

Grains and pantry:

Rolled oats, 6 cups (about 1.5 lb)

Quinoa, 3 cups dry

Brown rice, 4 cups dry

Whole wheat pasta, 1 lb

Whole grain bread or wraps, 1 loaf or 8 wraps

Whole grain crackers, 1 box

Whole grain cereal or toddler puffs, 1 box

Dry lentils, 2 cups (or 3 cans cooked lentils)

Canned black beans, 3 cans (15 oz)

Canned chickpeas, 3 cans (15 oz)

Canned diced tomatoes, 4 cans (14 oz)

Low sodium vegetable or chicken broth, 64 oz (2 cartons)

Tomato sauce, 2 cans (14 oz)

Olive oil, 16 oz

Apple cider vinegar, 12 oz

Balsamic vinegar, 8 oz

Soy sauce or tamari, 8 oz

Honey or pure maple syrup, 8 oz

Nut butter (peanut or almond), 16 oz jar

Chia seeds, 8 oz

Mixed nuts (almonds or walnuts), 12 oz

Raisins or dried fruit, 6 oz

Hummus, 16 oz

Spices and seasonings (small jars): sea salt, black pepper, ground cumin, smoked paprika, chili powder, dried oregano, dried basil

Condiments: Dijon mustard, whole grain mustard, mayonnaise (optional)

Toddler specific snacks:

Unsweetened applesauce cups, 6

Whole milk yogurt or additional plain yogurt, included above

Baby carrots, included above (from carrots 2 lb)

Whole grain crackers, included above

Fruit squeeze pouches or extra bananas/apples for snacks, included above

Other essentials:

Whole wheat flour, 2 cups (for quick baking or pancakes)

Ground flaxseed, 8 oz (optional for smoothies/oat mixes)

Cooking spray or extra olive oil for cooking, included above

How to Make this

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1. Weekend wash and roast: preheat oven to 425F, scrub sweet potatoes, russet/yukon potatoes and chop carrots, broccoli, bell peppers, zucchini and red onion into chunks; toss with olive oil, sea salt, black pepper, smoked paprika and dried oregano, add whole garlic cloves to the tray, roast 25 to 35 minutes until tender; roast a separate tray of chickpeas (drained) with a little olive oil, cumin and chili powder for crunchy snacks.

2. Batch cook grains and legumes: cook 4 cups dry brown rice and 3 cups dry quinoa according to package directions in low sodium vegetable or chicken broth for extra flavor; simmer 2 cups dry lentils in broth until tender, or rinse canned lentils; drain and rinse canned black beans and chickpeas for bowls and salads.

3. Proteins for the week: bake 4 lb chicken breasts seasoned with salt, pepper, smoked paprika and garlic, 20 to 25 minutes at 400F, or until 165F; roast
2.5 lb salmon fillets with lemon slices, parsley and a little olive oil, 12 to 15 minutes; sauté
1.5 lb shrimp with garlic, ginger, lime, soy sauce and chili powder for 3 to 5 minutes; press and cube 2 blocks extra firm tofu, toss in soy or tamari, olive oil and a sprinkle of smoked paprika, bake or pan fry until browned; brown 2 lb ground turkey with diced red onion, canned diced tomatoes, cumin and chili powder to make taco meat or a tomato based sauce.

4. Breakfast prep: make overnight oats with rolled oats, milk or plant milk, chia seeds, a drizzle of honey or maple syrup, mashed banana or mixed berries and a spoonful of ground flaxseed, refrigerate in jars; portion Greek yogurt into jars with mixed berries, mixed nuts, raisins or dried fruit and a sprinkle of oats or whole grain cereal for quick parfaits; whisk eggs with baby spinach, cheese and leftover roasted veg and bake a frittata for grab and go breakfasts.

5. Quick sauces and dressings: blend fresh basil, parmesan, garlic, olive oil and a little lemon into a quick pesto for pasta and toast; whisk olive oil, lemon juice, apple cider vinegar or balsamic vinegar, Dijon mustard, salt and pepper for salads; make a soy ginger dressing with soy/tamari, grated fresh ginger, lime juice, honey and a little olive oil for grain bowls and tofu.

6. Salads, bowls and simple assemblies: build grain bowls with brown rice or quinoa, roasted veggies, avocado slices, a protein (chicken, salmon, tofu or shrimp), chopped cilantro or parsley and the soy ginger or lemon vinaigrette; toss mixed salad greens or romaine with cherry tomatoes, cucumber, feta, sliced red onion, olives if you want, and balsamic dressing for easy lunches; use canned tuna mixed with a little mayo or mustard, lemon, chopped celery or cucumber on whole grain bread or wraps for fast meals.

7. Pasta, soups and one pot dinners: make whole wheat pasta with tomato sauce, parmesan and sautéed ground turkey meatballs or roasted veggies; simmer a hearty turkey and bean chili with canned diced tomatoes, black beans, broth, cumin, chili powder and smoked paprika; use tomato sauce, broth and extra roasted carrots to make a simple soup, add lentils for protein.

8. Toddler snacks and kid friendly options: portion unsweetened applesauce cups, whole milk yogurt, sliced bananas and apples, baby carrots, whole grain crackers, string cheese and hummus into snack packs; give fruit squeeze pouches or extra bananas/apples for on the go; serve cottage cheese or sliced avocado with whole grain crackers for variety.

9. Assemble, portion and store: divide meals into microwave safe containers for 5 lunches and dinners, refrigerate 3 to 4 days and freeze soups, cooked salmon or extra portions in labeled freezer bags; keep dressings separate until serving, store fresh herbs like basil, parsley and cilantro wrapped in damp paper towel in the fridge to last longer.

10. Reheat, remix and finish touches: reheat in oven or microwave, refresh bowls with a squeeze of lemon or lime, a sprinkle of parmesan or feta, chopped nuts or a drizzle of olive oil or nut butter for snacks; use leftover whole wheat flour, eggs and mashed banana to make quick pancakes, add ground flaxseed to smoothies, and always taste for salt and pepper at the end, adjust with mustard, soy sauce or a little honey if it needs balance.

Equipment Needed

1. Chef’s knife (8–10 inch) and a sturdy cutting board — for chopping potatoes, peppers, onion, herbs, etc.
2. Two rimmed baking sheets (one for veggies, one for chickpeas) — helps roast everything evenly and keeps crispiness.
3. Large nonstick or stainless skillet (10–12 inch) for sautéing shrimp, browning turkey and pan frying tofu.
4. Large saucepan or Dutch oven for cooking brown rice, quinoa, lentils and soups.
5. Blender, food processor or immersion blender for pesto, dressings and quick sauces.
6. Mixing bowls (small, medium, large) plus measuring cups and spoons for tossing, marinating and portioning.
7. Colander or fine mesh strainer for draining beans, rinsing grains and pasta.
8. Ovenproof baking dish or extra sheet pan for baking chicken and salmon.
9. Airtight containers or mason jars for overnight oats, parfaits and meal storage.

FAQ

Q: How do I meal prep this clean eating weekly plan so mornings arent chaos?

A: Batch cook the basics: roast the sweet potatoes and potatoes, cook a big pot of brown rice and quinoa, grill or bake chicken breasts, and roast or sauté broccoli and bell peppers. Chop salad greens, cucumbers and cherry tomatoes and store them dry in airtight containers. Make 2 dressings (olive oil + lemon or balsamic + mustard) and keep them separate till serving. Portion into 3-5 containers per person for lunches, and keep breakfasts and snacks ready to grab like yogurt jars with berries and chia, or overnight oats made with milk and bananas.

Q: How long will the prepped food last in the fridge or freezer?

A: Fridge: cooked chicken, turkey, or salmon 3 to 4 days; cooked grains and roasted veggies 4 to 5 days; hard boiled eggs up to 1 week; fresh salad greens 2 to 3 days if dressing is separate. Freezer: cooked meals and proteins freeze well for 2 to 3 months. Use freezer-safe containers and label with date. When in doubt, smell and reheat to steaming.

Q: What if I want vegetarian or vegan swaps?

A: Easy. Replace chicken and ground turkey with extra firm tofu, lentils, canned chickpeas or black beans from the list. Use tofu marinated in soy sauce and ginger for stir-fries, make lentil bolognese with canned tomatoes and whole wheat pasta, or toss chickpeas in salads. Greek yogurt can be swapped for plant yogurt if needed, and use nut butter for extra calories.

Q: How can I make this toddler friendly without extra work?

A: Keep simple versions of adult meals: plain yogurt with mashed banana or applesauce, small pieces of soft cooked sweet potato, steamed broccoli florets, string cheese, hummus with whole grain crackers, and cooked pasta with a little olive oil and grated parmesan. Cut or mash foods to toddler size, avoid added salt or honey for kids under one, and save dressings on the side.

Q: Any quick reheating or serving tips so food stays tasty?

A: Reheat proteins covered in the microwave with a splash of broth or water to keep them moist. Re-sear salmon or chicken in a hot pan for 1 minute per side to get some texture. For salads, always add avocado and dressing right before eating to avoid soggy greens. Warm roasted sweet potatoes or zucchini briefly and finish with chopped parsley or a squeeze of lemon.

Q: How do I portion meals and control calories without obsessing?

A: A good rule: half your plate veggies and salad, one quarter lean protein (chicken, fish, tofu, eggs), one quarter whole grains or starchy veg (brown rice, quinoa, potatoes, sweet potato). Snacks should be 150 to 250 calories like a banana with nut butter or yogurt with berries. Adjust portions if you train a lot or have different energy needs.

Healthy Weekly Meal Plan For Clean Eating Recipe Substitutions and Variations

Salmon fillets: swap for a firm white fish like cod or haddock, or use canned salmon for salads and patties; thinner fillets cook faster so watch the time.
Plain Greek yogurt: replace with regular plain yogurt (use about 1 and a quarter cups regular for each cup Greek to match creaminess) or try blended silken tofu for a dairy free option.
Quinoa: substitute with bulgur, farro, or pearl couscous; they all work well as a base grain but follow package cooking times since ratios differ.
Avocados: use hummus, mashed chickpeas, or a spoon of nut butter as a creamy spread or salad topper, or for smoothies swap in half a banana plus nut butter for similar texture and healthy fats.

Pro Tips

1) Don’t crowd the pan when you roast stuff. If veggies or chickpeas are piled up they steam instead of getting that nice brown crust. Give things room, use a single layer, and shake or flip them once so everything browns more evenly.

2) Press your tofu and dry your chickpeas. The drier the surface the better the browning. For chickpeas try patting them super dry and tossing with a tiny pinch of baking soda before roasting to help them crisp up. For tofu press it at least 20 minutes, then toss with a little cornstarch or flour for extra crunch.

3) Store smart not just fast. Cool foods completely before sealing so you dont trap steam, label containers with date and contents, and keep dressings and avocados separate until serving. Freeze soups and extra portions flat in bags so they thaw faster.

4) Finish, dont just reheat. A squeeze of lemon or lime, a splash of soy or a drizzle of good olive oil at the end brings everything back to life. Fresh herbs, toasted nuts or a sprinkle of cheese right before you eat add texture and flavor that reheating cant recreate.

Healthy Weekly Meal Plan For Clean Eating Recipe

Recipe by Sammy Hunter

0.0 from 0 votes

Servings

servings

Calories

650

kcal

Equipment: 1. Chef’s knife (8–10 inch) and a sturdy cutting board — for chopping potatoes, peppers, onion, herbs, etc.
2. Two rimmed baking sheets (one for veggies, one for chickpeas) — helps roast everything evenly and keeps crispiness.
3. Large nonstick or stainless skillet (10–12 inch) for sautéing shrimp, browning turkey and pan frying tofu.
4. Large saucepan or Dutch oven for cooking brown rice, quinoa, lentils and soups.
5. Blender, food processor or immersion blender for pesto, dressings and quick sauces.
6. Mixing bowls (small, medium, large) plus measuring cups and spoons for tossing, marinating and portioning.
7. Colander or fine mesh strainer for draining beans, rinsing grains and pasta.
8. Ovenproof baking dish or extra sheet pan for baking chicken and salmon.
9. Airtight containers or mason jars for overnight oats, parfaits and meal storage.

Ingredients

Produce:
Bananas, 12 medium
Apples, 8 medium
Mixed berries (fresh or frozen), 6 cups
Baby spinach, 16 oz (about 1 lb)
Mixed salad greens or romaine, 10 oz
Avocados, 6
Sweet potatoes, 6 medium
Russet or Yukon gold potatoes, 4 medium
Carrots, 2 lb
Cucumbers, 4
Cherry tomatoes, 2 pints
Bell peppers, 6 assorted
Red onion, 2 medium
Garlic, 2 heads
Fresh ginger, 2 inch piece
Lemons, 6
Limes, 4
Broccoli florets, 2 lb
Zucchini, 4
Fresh parsley, 1 bunch
Fresh cilantro, 1 bunch
Fresh basil, 1 bunch
Proteins:
Boneless skinless chicken breasts, 4 lb
Ground turkey (or lean ground beef), 2 lb
Salmon fillets, 2.5 lb
Shrimp, peeled and deveined, 1.5 lb
Canned tuna in water, 4 cans (5 oz each)
Eggs, 2 dozen
Plain Greek yogurt, 64 oz (4 cups per qt, about 2 quarts)
Extra firm tofu, 2 blocks (14 oz each)
Milk or plant milk, 1/2 gallon
Dairy and cheese:
Feta cheese, 4 oz
Parmesan cheese, 4 oz
String cheese or mild cheese sticks, 8 pieces
Cottage cheese, 16 oz (optional)
Grains and pantry:
Rolled oats, 6 cups (about 1.5 lb)
Quinoa, 3 cups dry
Brown rice, 4 cups dry
Whole wheat pasta, 1 lb
Whole grain bread or wraps, 1 loaf or 8 wraps
Whole grain crackers, 1 box
Whole grain cereal or toddler puffs, 1 box
Dry lentils, 2 cups (or 3 cans cooked lentils)
Canned black beans, 3 cans (15 oz)
Canned chickpeas, 3 cans (15 oz)
Canned diced tomatoes, 4 cans (14 oz)
Low sodium vegetable or chicken broth, 64 oz (2 cartons)
Tomato sauce, 2 cans (14 oz)
Olive oil, 16 oz
Apple cider vinegar, 12 oz
Balsamic vinegar, 8 oz
Soy sauce or tamari, 8 oz
Honey or pure maple syrup, 8 oz
Nut butter (peanut or almond), 16 oz jar
Chia seeds, 8 oz
Mixed nuts (almonds or walnuts), 12 oz
Raisins or dried fruit, 6 oz
Hummus, 16 oz
Spices and seasonings (small jars): sea salt, black pepper, ground cumin, smoked paprika, chili powder, dried oregano, dried basil
Condiments: Dijon mustard, whole grain mustard, mayonnaise (optional)
Toddler specific snacks:
Unsweetened applesauce cups, 6
Whole milk yogurt or additional plain yogurt, included above
Baby carrots, included above (from carrots 2 lb)
Whole grain crackers, included above
Fruit squeeze pouches or extra bananas/apples for snacks, included above
Other essentials:
Whole wheat flour, 2 cups (for quick baking or pancakes)
Ground flaxseed, 8 oz (optional for smoothies/oat mixes)
Cooking spray or extra olive oil for cooking, included above

Directions

Weekend wash and roast: preheat oven to 425F, scrub sweet potatoes, russet/yukon potatoes and chop carrots, broccoli, bell peppers, zucchini and red onion into chunks; toss with olive oil, sea salt, black pepper, smoked paprika and dried oregano, add whole garlic cloves to the tray, roast 25 to 35 minutes until tender; roast a separate tray of chickpeas (drained) with a little olive oil, cumin and chili powder for crunchy snacks.
Batch cook grains and legumes: cook 4 cups dry brown rice and 3 cups dry quinoa according to package directions in low sodium vegetable or chicken broth for extra flavor; simmer 2 cups dry lentils in broth until tender, or rinse canned lentils; drain and rinse canned black beans and chickpeas for bowls and salads.
Proteins for the week: bake 4 lb chicken breasts seasoned with salt, pepper, smoked paprika and garlic, 20 to 25 minutes at 400F, or until 165F; roast
5 lb salmon fillets with lemon slices, parsley and a little olive oil, 12 to 15 minutes; sauté
5 lb shrimp with garlic, ginger, lime, soy sauce and chili powder for 3 to 5 minutes; press and cube 2 blocks extra firm tofu, toss in soy or tamari, olive oil and a sprinkle of smoked paprika, bake or pan fry until browned; brown 2 lb ground turkey with diced red onion, canned diced tomatoes, cumin and chili powder to make taco meat or a tomato based sauce.
Breakfast prep: make overnight oats with rolled oats, milk or plant milk, chia seeds, a drizzle of honey or maple syrup, mashed banana or mixed berries and a spoonful of ground flaxseed, refrigerate in jars; portion Greek yogurt into jars with mixed berries, mixed nuts, raisins or dried fruit and a sprinkle of oats or whole grain cereal for quick parfaits; whisk eggs with baby spinach, cheese and leftover roasted veg and bake a frittata for grab and go breakfasts.
Quick sauces and dressings: blend fresh basil, parmesan, garlic, olive oil and a little lemon into a quick pesto for pasta and toast; whisk olive oil, lemon juice, apple cider vinegar or balsamic vinegar, Dijon mustard, salt and pepper for salads; make a soy ginger dressing with soy/tamari, grated fresh ginger, lime juice, honey and a little olive oil for grain bowls and tofu.
Salads, bowls and simple assemblies: build grain bowls with brown rice or quinoa, roasted veggies, avocado slices, a protein (chicken, salmon, tofu or shrimp), chopped cilantro or parsley and the soy ginger or lemon vinaigrette; toss mixed salad greens or romaine with cherry tomatoes, cucumber, feta, sliced red onion, olives if you want, and balsamic dressing for easy lunches; use canned tuna mixed with a little mayo or mustard, lemon, chopped celery or cucumber on whole grain bread or wraps for fast meals.
Pasta, soups and one pot dinners: make whole wheat pasta with tomato sauce, parmesan and sautéed ground turkey meatballs or roasted veggies; simmer a hearty turkey and bean chili with canned diced tomatoes, black beans, broth, cumin, chili powder and smoked paprika; use tomato sauce, broth and extra roasted carrots to make a simple soup, add lentils for protein.
Toddler snacks and kid friendly options: portion unsweetened applesauce cups, whole milk yogurt, sliced bananas and apples, baby carrots, whole grain crackers, string cheese and hummus into snack packs; give fruit squeeze pouches or extra bananas/apples for on the go; serve cottage cheese or sliced avocado with whole grain crackers for variety.
Assemble, portion and store: divide meals into microwave safe containers for 5 lunches and dinners, refrigerate 3 to 4 days and freeze soups, cooked salmon or extra portions in labeled freezer bags; keep dressings separate until serving, store fresh herbs like basil, parsley and cilantro wrapped in damp paper towel in the fridge to last longer.
Reheat, remix and finish touches: reheat in oven or microwave, refresh bowls with a squeeze of lemon or lime, a sprinkle of parmesan or feta, chopped nuts or a drizzle of olive oil or nut butter for snacks; use leftover whole wheat flour, eggs and mashed banana to make quick pancakes, add ground flaxseed to smoothies, and always taste for salt and pepper at the end, adjust with mustard, soy sauce or a little honey if it needs balance.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.