Eat-Clean Diet: Sample Menu Plan

When you are on the Eat Clean Diet, as with any diet, you’ll feel the most satisfied if you consume proper nutrients, protein and yes, even calories and fat. When you are eating clean, natural foods take center stage, eliminating processed junk, added sugar, and unhealthy fats.

Choose one item from each section  to mix and match each day. Include two snacks each day to round out your meals and stave off hunger until your next meal.


Oatmeal and Fruit: Top a serving of whole oats (not the quick cooking or instant kind!) with a generous sprinkling of cinnamon and a splash of milk, and pair it with a serving of whole fruit like an apple, a banana or an orange.

Fruit-Topped Waffles: Toast two whole grain waffles and spread them with a few tbsp low fat yogurt. Top the waffles with sliced strawberries or diced peaches, and you’ll never miss the syrup that you ate as a kid!


Tofu Wrap: Grill or saute a serving of tofu and place in a warm whole-wheat tortilla. Look for a natural tortilla that has around 100 calories. Sprinkle the hot tofu with 1 or 2 tablespoons blue cheese crumbles. Top with 3/4 cup fresh spinach, chopped red onions, two slices of tomato and a drizzle of balsamic vinegar. Wrap and enjoy!

Bikini Body Salad: This thinned-down version of a Cobb Salad is satisfying and tasty. Toss two cups spinach and one cup romaine or crunchy lettuce in a bowl. Arrange the toppings in a pie shape on top of the greens. Add chopped tomatoes, diced cucumber, 1/4 cup chickpeas or white beans, chopped celery, diced chicken breast (grilled or baked) one tablespoon sliced almonds (to replace the crunch of the usual bacon in a Cobb salad) and two tablespoons low-fat feta cheese. Add a few cracks of black pepper and a drizzle of balsamic or red-wine vinegar.


Puerco Adobado: Use one pound of pork tenderloin for a lean and clean meal. Mix equal parts onion powder, garlic powder, oregano, and cumin to make the adobo rub. Use two tbsp of the spice mixture and mix with 1/8 cup red wine or white vinegar to form a paste. Rub the paste on the tenderloin. Grill the meat on each side for about eight minutes or until it registers 170 degrees with a meat thermometer. Serve with brown rice, and for some added punch, mix one chopped mango with ½ jalapeño, minced, one tbsp minced cilantro and a little chopped green onion for some mango salsa!

Balsamic Chicken: Mix ¼ cup balsamic vinegar, 1 tbsp Dijon mustard, 1-2 minced cloves of garlic and some pepper in a one-gallon plastic bag. Add two chicken breasts and marinate for at least 20 minutes or up to two hours. Grill the chicken and serve alongside grilled asparagus, or sliced on a bed of spinach, sliced red onions and halved cherry tomatoes.



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