We Have a Plan That Will Teach You How to Eat Clean and Love It
Eating clean is easy when you have a plan and all the ingredients on hand. If you're ready to clean up your eating habits, we've created an easy-to-follow two-week plan with recipes, printable shopping lists, and weekly rundowns of what to make, prep, and save. The plan, created by the registered dietitians of C&J Nutrition, Stephanie Clarke and Willow Jarosh, focuses on whole foods — fruits, veggies, whole grains, and lean proteins — for your daily meals, snacks, and treats, because eating clean doesn't mean denying yourself the foods you love.
How the Plan Works
The 14-day plan is divided into two weeks, with a separate shopping list for each. We've created printable shopping lists for each week as well as an easy-to-follow daily rundown of what to get, prep, make, and save when. We strongly suggest you use the first day of each week as your prep day to wash, chop, and store the many ingredients you will be cooking with throughout the week. On your prep day and during the week, you will prepare extra portions of some dishes or ingredients to eat as leftovers later in the week. Talk about convenience. Find more details about the plan here.
Organizational Tip: It's a good idea to clean out your fridge to make room for the food you will be buying, making, and storing.
Shopping List For Week One
Our philosophy is pretty simple: if you have healthy ingredients in your kitchen, you will cook with healthy ingredients and eat healthy foods. Here's all the ingredients you need to cook clean for the first week of the plan. Just print this shopping list, take it to the store, and load your grocery cart with fresh produce, lean proteins, nuts, and whole grains.
To keep yourself from being overwhelmed, we suggest shopping the day before you start 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. Curious about the second week? Check out the shopping list for week two.
Money-Saving Tip: Shop the bulk bins! You can find nuts, seeds, spices, and more in the bulk bin aisle, and this way you buy just the amount you need.
What You'll Be Eating
This is the menu for the first day of the plan (click here to see the detailed recipes), and here's a little more info about what the meals are like.
- Each day starts with a hearty breakfast: a filling smoothie, whole-grain hot cereal topped with fruit and nuts (think beyond your basic oatmeal), or an egg dish like a veggie-filled frittata.
- Most lunches make good use of leftovers for quick meal prep, but the dishes are modified with different flavors and ingredients so your taste buds don't get bored. Think chopped salads featuring the previous night's protein (fish, chicken, or tofu) or warming whole-grain bowls loaded with veggies and topped with tasty sauces.
- Simple snacks are on featured on the menu daily to keep you full until dinner, like a pear with almond butter and pistachios.
- Dinners feature salmon, shrimp, and chicken with a variety of veggies.
- Each day features a treat, mostly sweet but sometimes salty, so you don't feel deprived from the joys of life, like dark chocolate.
The Weekly Rundown Is Your Cheat Sheet to Healthy Eating
While you can start the program on any day of the week that works for you, it's best to follow the plan in sequence since it uses leftovers throughout each week to cut down on meal prep and cooking time. We have created a rundown of the daily meals and a to-do list for each week. Think of this as your cheat sheet of what to make, prep, and save. Print it out and put it on your fridge so you can easily follow along.
You Might Have Some More Questions
When embarking on a new way of eating, you might have a few questions. We have the answers. Here are two frequently asked questions:
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.
What if I don't like almond milk?
Any nondairy-beverage alternative can be used in this plan as a substitute for almond milk. Hemp, rice, coconut (that is, a coconut milk beverage, not canned coconut milk), flax, soy, etc. C&J suggests you opt for one that is fortified with calcium and vitamin D.
If you are vegetarian or vegan, we have detailed instructions on how to alter the recipes to suit your dietary needs, and answers to many other popular questions, in our full FAQ.