Challenge Yourself to Eat Clean For 2 Weeks

We have printable menus (click here for links to PDFs) for each week of the plan. While you can start the program on any day of the week, you need to follow it in sequence since this plan strategically uses leftovers throughout each week. Print it out and put it on your fridge so you can easily follow along.

The 14-day plan is divided into two weeks, with a separate shopping list for each week. To help you out on busy nights and to make quick lunches, you will prepare multiple servings of some recipes, as well as extra portions of certain dishes to eat as leftovers later in the week. Talk about convenience. Heck! Some dishes taste better the second day.

If you're into the numbers, all five daily meals, with snacks and treats included, add up to about 1,600 calories per day. The carb, protein, and fat ratio is close to 50:20:30. The carbs are all whole grains, so they're high in fiber. The protein is lean, and the fats are primarily plant-based. And all the food is tasty. The plan is alcohol-free, but you can have your morning cup of caffeine, provided you drink it without cream since the plan is dairy-free.

Here are more details about the plan.

Print your shopping list and head to the store for all your cooking supplies. We have separate shopping lists for each week, as well as separate shopping lists if you plan on making the vegetarian options.

To keep yourself from being overwhelmed, we suggest shopping the day before you start following this plan. So if Sunday is going to be day one, which is great for all the prepping, then do your grocery shopping on Saturday.

Find all the printable shopping lists here.

You can check meals for day one in a little more detail; just click the link to see the recipe:

Breakfast: Southwestern stuffed pepper with egg

Lunch: avocado tuna salad

Snack: pear slices with almond butter

Dinner: black bean burger and parsnip fries

Treat: dark chocolate and herbal tea

Prep ahead: Make a batch of overnight oats after dinner on day one for the next day's breakfast (plus two more meals — we love the meal prep).

You can find the entire plan on one page here. Click each meal to see the recipe.

You might have some questions. So here are some answers to help.

Can I start whenever I want?
Yes! Of course. We know that not everyone can start on a Monday or on Jan. 1. Just follow the plan as it is laid out since many of the daily recipes use ingredients cooked or prepped on previous days.

What if I don't like almond milk?
Any nondairy-beverage alternative can be used in this plan as a substitute for almond milk, like hemp, rice, coconut (that is, a coconut milk beverage, not canned coconut milk), flax, soy, etc. — just make sure your beverage is unsweetened. C&J Nutrition, the dietitians we partnered with on this plan, suggest you opt for one that is also fortified with calcium and vitamin D.

Do I have to give up coffee and tea?
There is no reason to cut out coffee and tea completely since doing so can often sabotage the success of a plan like this. But don't go crazy! Limit yourself to no more than two eight-ounce cups each day — 16 ounces is a grande at Starbucks. Do drink your coffee or caffeinated tea by noon, since these beverages can interfere with sleep. If you like milk in your coffee, try it with an unsweetened dairy alternative, like soy or almond, or try your coffee black — you might just like it.

Do I have to give up alcohol?
Yes. See if you can de-stress without that glass of wine or a cocktail. Give your body a break from the boozy holiday celebrations of the last two months.

What is the average daily calorie count?
All the meals, snacks, and treats included add up to about 1,600 calories per day. The carb, protein, and fat ratio 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.

When should I eat the snack and the daily treat?
The creators of this plan, C&J Nutrition, recommend not going more than four to five hours without a meal or snack, so use the snack and treat to ensure this timing happens. A daily meal schedule might look something like this:

You can also eat your snack or treat in the midafternoon if you are eating dinner later in the evening. Basically, you want to eat when you start to feel your stomach rumble, but before you become overly hungry. You want to blunt the hunger pangs a bit before you eat your next big meal. It's much more difficult to make wise food decisions, like portion size, when you're well past the point of being hungry and have entered the low-blood-sugar "famished" territory.

I don't like canned tuna. What can I use instead?
If you don't like canned tuna, you can substitute canned wild salmon in any recipes that use tuna. Or go with the vegetarian option and use 1/2 to one cup of beans, like chickpeas or navy beans.

Here's the entire plan on one page!