Spring is the perfect time to overhaul your diet, and our Two-Week Clean-Eating Plan, created by the registered dietitians Stephanie Clarke and Willow Jarosh of C&J Nutrition, is a great place to start. The homemade meals, snacks, and treats — yes, you can have a lil' something-something daily to help keep you on track — focus on fruits, veggies, whole grains, and lean proteins. We have printable shopping lists for each week as well as an easy-to-follow daily rundown of what to get, prep, make, and save, and when. The plan is alcohol free, but you can have your morning cup of caffeine. But since the plan is dairy free, you will be drinking your daily cup of coffee or tea without the additional half-and-half.
All the meals, snacks, and treats included and add up to about 1,600 calories per day. The carb, protein, and fat ration is close to 50:20:30. The carbs are high fiber and minimally processed. The protein is lean, and the fats are primarily plant-based. And all the food is tasty.
The 14-day plan is divided into two weeks, with a separate shopping list for each. The first day of each week is your prep day when you wash, chop, and store many ingredients you will be cooking with throughout the week. On your prep day and during the week, you will prepare multiple servings of some recipes, as well extra portions of certain dishes, to eat as leftovers later in the week. Talk about convenience. Heck! You might have even noticed that some dishes taste better the second day.
While you can start the program on any day of the week, you need to follow it in sequence since this plan uses leftovers throughout each week. To help you prep and plan, we have created a rundown of the daily meals and a to-do list for each week. Think of this as your cheat sheet: print it out and put it on your fridge so you can easily follow along.
Prep days are important, and honestly, we think the commitment of planning ahead will help you stick to the program. On days one and eight, there is plenty of slicing and dicing to be done and a good amount of cooking. Plan to set aside two to three hours for prep and cook time. It's also a great idea to think about a day in the middle of the week that might work for doing a small amount of prep for the end of the week.
We're sure you have a few questions, so do check out our Frequently Asked Questions, and hopefully you will find your answers there.
Week One
Week Two