7 Day Clean Eating Meal Plan to Reset Your Body and Energy—and Actually Enjoy It

By Brandon D / October 4, 2025

If your energy’s been lagging and your meals feel a little meh, this 7-day clean eating plan will get you back on track—without bland chicken or rabbit food. We’re talking bright flavors, satisfying textures, and make-ahead friendly dishes that keep you full and focused. Simple, fresh, and seriously delicious.

Each day features a balanced, whole-food recipe you can build the rest of your meals around. Think protein + fiber + healthy fats + color. Your taste buds and your body will both be happy.

1. Sunrise Egg And Greens Skillet With Lemon-Tahini Drizzle

This is the breakfast that makes you feel like you’ve got your life together by 9 a.m. Warm, garlicky greens, creamy eggs, and a zippy tahini drizzle wake everything up. It’s fast, fits in one pan, and keeps you full for hours.

Ingredients:

• 2 teaspoons extra-virgin olive oil
• 2 cups packed baby spinach (or kale), roughly chopped
• 1 small zucchini, halved and sliced
• 1 small red bell pepper, diced
• 1 clove garlic, minced
• 1/4 teaspoon crushed red pepper flakes (optional)
• 1/4 teaspoon sea salt, plus more to taste
• 2 large eggs
• 1/4 avocado, sliced
• 2 tablespoons fresh parsley, chopped
• Freshly ground black pepper, to taste
• 1 tablespoon raw pumpkin seeds (pepitas)

Lemon-Tahini Drizzle:

• 1 tablespoon tahini
• 1 tablespoon lemon juice
• 1 teaspoon warm water (more as needed)
• Pinch sea salt

Instructions:

1. Make the drizzle: Whisk tahini, lemon juice, warm water, and a pinch of salt until smooth and pourable. Add a few extra drops of water if needed.
2. Heat olive oil in a nonstick skillet over medium. Add zucchini and bell pepper; cook 3 minutes until they start to soften. Stir in garlic, red pepper flakes, and salt; cook 30 seconds until fragrant.
3. Add spinach and cook 1-2 minutes until wilted. Spread vegetables to create two small wells.
4. Crack in eggs. Cover and cook 3-4 minutes until the whites are set and yolks are jammy (or longer if you like them firm).
5. Top with avocado, parsley, pumpkin seeds, black pepper, and a generous drizzle of the lemon-tahini sauce.

Serve with a squeeze of extra lemon and a slice of sprouted toast if you want more carbs. Swap the eggs for tofu scramble to make it vegan, or add smoked salmon for more protein. Pro tip: double the tahini drizzle—it’s good on everything.

2. Midday Glow Bowl With Turmeric-Lime Chicken And Herby Quinoa

Lunch that doesn’t crash your afternoon? This bowl is it. Juicy turmeric-lime chicken, fluffy herb-studded quinoa, and crunchy veggies with a creamy yogurt-lime dressing. It’s meal prep gold and tastes even better the next day.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups low-sodium vegetable or chicken broth
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh cilantro, chopped
• 1 teaspoon olive oil
• 1/4 teaspoon sea salt

Turmeric-Lime Chicken:

• 2 small chicken breasts (about 10-12 oz total)
• 1 tablespoon olive oil
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• Zest and juice of 1 lime
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper

Bowl Add-Ins:

• 1 cup shredded red cabbage
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• 1/2 avocado, sliced
• 2 tablespoons toasted almonds or cashews, chopped

Yogurt-Lime Dressing:

• 1/3 cup plain Greek yogurt (or coconut yogurt)
• 1 tablespoon lime juice
• 1 teaspoon honey or maple syrup
• 1 tablespoon water, to thin
• Pinch sea salt

Instructions:

1. Cook quinoa: Combine quinoa and broth in a pot. Bring to a boil, reduce to low, cover, and simmer 15 minutes. Let sit 5 minutes covered, then fluff with a fork. Stir in parsley, cilantro, olive oil, and salt.
2. Marinate chicken: Mix olive oil, turmeric, cumin, garlic powder, lime zest, lime juice, salt, and pepper. Coat chicken and let sit 10-15 minutes (or up to overnight).
3. Cook chicken: Grill or pan-sear over medium heat 5-6 minutes per side until cooked through (internal temp 165°F). Rest 5 minutes, then slice.
4. Make dressing: Whisk yogurt, lime juice, honey, water, and salt until smooth.
5. Assemble bowls: Layer quinoa, cabbage, tomatoes, cucumber, avocado, and sliced chicken. Drizzle with dressing and sprinkle with nuts.

Serving tip: Add a handful of arugula for peppery bite. Swap chicken for chickpeas to go plant-based, or use brown rice instead of quinoa. Extra dressing keeps 3 days in the fridge—use it on everything.

3. Sheet Pan Citrus Salmon With Roasted Broccoli And Sweet Potatoes

One pan, minimal cleanup, maximum glow. The citrusy, garlicky salmon turns flaky and tender while the broccoli gets those crispy little edges we all love. Sweet potatoes add a satisfying, slow-burn energy boost.

Ingredients:

• 2 small sweet potatoes, peeled and cubed (about 1/2-inch pieces)
• 3 cups broccoli florets
• 2 tablespoons olive oil, divided
• 1/2 teaspoon sea salt, divided
• 1/4 teaspoon black pepper
• 2 salmon fillets (5-6 oz each), skin-on
• 1 orange, thinly sliced
• 2 cloves garlic, minced
• 1 teaspoon Dijon mustard
• 1 tablespoon lemon juice
• 1 teaspoon honey
• 1/4 teaspoon smoked paprika
• Fresh dill, chopped (optional)

Instructions:

1. Preheat oven to 425°F. Line a sheet pan with parchment for easy cleanup.
2. Toss sweet potatoes with 1 tablespoon olive oil, half the salt, and pepper. Roast 12 minutes.
3. Add broccoli to the pan, toss with remaining 1 tablespoon olive oil and a pinch of salt. Roast 10 more minutes.
4. Meanwhile, whisk garlic, Dijon, lemon juice, honey, and smoked paprika. Pat salmon dry; season with a pinch of salt. Push veggies to make room, nestle salmon on the pan, top with orange slices, and brush with the sauce.
5. Roast 10-12 minutes more, until salmon flakes easily and veggies are tender with crispy edges.

Finish with fresh dill and an extra squeeze of lemon. Serve as is or over a bed of mixed greens. Not into salmon? Try trout or thick-cut cod. For meal prep, roast extra sweet potatoes—you’ll snack on them all week.

4. Rainbow Mason Jar Chopped Salad With Creamy Green Goddess

Think of this as your grab-and-go rescue from sad desk lunches. Crisp veggies, protein-packed chickpeas, and a punchy, herby dressing that refuses to be boring. Layered jars keep everything fresh and crunchy for days.

Ingredients:

• 1 cup canned chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup shredded carrots
• 1/2 cup red bell pepper, diced
• 1/4 cup red onion, thinly sliced
• 2 cups chopped romaine or little gem lettuce
• 1/2 avocado, diced (add day-of for best freshness)
• 2 tablespoons pumpkin seeds or sunflower seeds

Creamy Green Goddess Dressing:

• 1/2 cup plain Greek yogurt (or dairy-free yogurt)
• 1/2 ripe avocado
• 1/4 cup fresh basil
• 2 tablespoons fresh chives
• 1 tablespoon lemon juice
• 1 small clove garlic
• 2 tablespoons water (to thin)
• 1/4 teaspoon sea salt

Instructions:

1. Blend dressing: Add yogurt, avocado, basil, chives, lemon juice, garlic, water, and salt to a blender. Blend until smooth and bright green. Thin to a pourable consistency.
2. Layer jars (2 large or 3 medium): Dressing at the bottom, then chickpeas, tomatoes, cucumber, carrots, peppers, onion, and top with lettuce. Seal and refrigerate up to 4 days.
3. When ready to eat, add diced avocado and seeds, shake the jar like you mean it, and pour into a bowl.

Make it heartier with grilled shrimp or leftover chicken. Swap the romaine for massaged kale if you want it to last even longer. Tip: Keep a lemon wedge at your desk to brighten leftovers on the fly.

5. Cozy Ginger-Garlic Lentil Soup With Spinach And Lemon

This soup hugs you from the inside out. Red lentils cook fast into a silky, gently spiced pot that’s perfect for chilly evenings or lazy Sundays. It’s budget-friendly, full of fiber, and tastes amazing with a squeeze of lemon.

Ingredients:

• 1 tablespoon olive oil
• 1 small yellow onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1/4 teaspoon turmeric
• 1 cup red lentils, rinsed
• 5 cups low-sodium vegetable broth
• 1 bay leaf
• 1/2 teaspoon sea salt, plus more to taste
• 2 cups baby spinach, roughly chopped
• Juice of 1/2 lemon, plus more to taste
• Freshly ground black pepper
• 2 tablespoons fresh cilantro or parsley, chopped (optional)

Instructions:

1. Warm olive oil in a large pot over medium heat. Add onion, carrots, and celery; cook 5-6 minutes until softened.
2. Stir in garlic, ginger, coriander, cumin, and turmeric; cook 30 seconds until fragrant.
3. Add lentils, broth, bay leaf, and salt. Bring to a boil, reduce heat, and simmer uncovered 18-22 minutes until lentils are tender and beginning to break down.
4. Remove bay leaf. Stir in spinach until wilted, then add lemon juice and black pepper. Adjust salt and lemon to taste.

For extra creaminess, blend a cup of soup and stir it back in. Serve with a slice of whole-grain bread or a dollop of yogurt. Leftovers freeze like a dream—portion into jars for easy thaw-and-go meals.

6. Zucchini Noodle Primavera With Creamy Cashew Pesto

All the pasta vibes, none of the slump. Tender zucchini noodles get tossed in a lush cashew-basil pesto and studded with sautéed spring veggies. It’s light, fresh, and weeknight-fast.

Ingredients:

• 3 medium zucchini, spiralized (about 6 cups zoodles)
• 1 tablespoon olive oil
• 1 cup asparagus, cut into 1-inch pieces
• 1 cup cherry tomatoes, halved
• 1/2 cup peas (fresh or frozen)
• 1/4 teaspoon sea salt
• Black pepper, to taste

Creamy Cashew Pesto:

• 1/2 cup raw cashews, soaked 20 minutes in hot water and drained
• 1 packed cup fresh basil leaves
• 1 small clove garlic
• 2 tablespoons nutritional yeast (or 2 tablespoons grated Parmesan)
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• 2-4 tablespoons water, as needed
• 1/4 teaspoon sea salt

Instructions:

1. Make pesto: Blend cashews, basil, garlic, nutritional yeast, lemon juice, olive oil, 2 tablespoons water, and salt until creamy. Thin with more water to a sauce consistency.
2. Heat olive oil in a large skillet over medium. Add asparagus; cook 3 minutes. Stir in peas and tomatoes; cook 2 minutes more with a pinch of salt and pepper.
3. Add zoodles; toss gently 1-2 minutes until just tender (don’t overcook). Remove from heat and toss with enough pesto to coat.

Top with toasted pine nuts or chili flakes. Want more staying power? Add grilled chicken or white beans, or swap half the zoodles for cooked whole-grain pasta. Leftover pesto keeps 4-5 days—spread it on everything.

7. Chocolate Chia “Pudding” Bowl With Berries And Crunch

Yes, dessert is invited to your clean eating week. This chia bowl is silky, chocolatey, and naturally sweet—perfect as a breakfast, snack, or nightcap. It’s loaded with fiber and omega-3s, so your blood sugar stays happy.

Ingredients:

• 1 1/4 cups unsweetened almond milk (or milk of choice)
• 3 tablespoons chia seeds
• 1 1/2 tablespoons unsweetened cocoa powder
• 1 tablespoon maple syrup (plus more to taste)
• 1/2 teaspoon vanilla extract
• Pinch sea salt
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon chopped dark chocolate or cacao nibs
• 1 tablespoon chopped walnuts or almonds
• 1 tablespoon unsweetened coconut flakes (optional)

Instructions:

1. In a jar, whisk milk, cocoa, maple syrup, vanilla, and salt until smooth. Stir in chia seeds.
2. Let sit 10 minutes, stir again to break clumps, then refrigerate at least 2 hours or overnight.
3. Top with berries, dark chocolate, nuts, and coconut before serving.

For extra protein, add a scoop of collagen or plant protein to the base and whisk well. Swap maple for mashed ripe banana to lower added sugar. Meal prep a few jars at once—you’ll thank yourself later.

How To Use This 7-Day Plan

Use one recipe per day as your anchor meal, then fill in with simple, clean sides and snacks: fruit, nuts, hummus and veg, hard-boiled eggs, or a simple salad. Hydrate like it’s your part-time job—water, herbal tea, or infused citrus water. Aim for color at every meal and include a protein, a healthy fat, and a fiber-rich carb where it makes sense.

Smart Prep Tips

• Cook once, eat twice: Double the quinoa, chicken, and sweet potatoes to repurpose all week.
• Make sauces ahead: Lemon-tahini, yogurt-lime, and cashew pesto all keep several days.
• Chop veggies in batches: Store crisp veg in airtight containers with a paper towel.
• Stock flexible proteins: Canned chickpeas, lentils, and frozen shrimp save the day.

You don’t need a reset that feels like punishment—you need vibrant, doable meals that taste amazing and make you feel even better. Pick a recipe, hit the kitchen, and let the fresh flavors do their magic. Your energy will notice—trust me.