7-Day Spring Clean Eating Meal Plan With Grocery List
Kickstart your healthy eating goals with this 7-day spring clean eating meal plan for women. Featuring fresh, seasonal ingredients and balanced meals, this clean eating guide includes simple meal prep tips to help you stay energized, nourished, and on track all week long.
Now before we start…
Before you race off to the kitchen, you’ll need a couple things first.
If you’re serious about meal prepping then you’ll need the right storage. Well look no further than these Igluu Glass Meal Prep Food Storage Containers. Leak proof, microwave safe and BPA-free; they’re the perfect sustainable choice to start off your meal prep journey right.
Then, scroll to the bottom of the blog to find the ingredients list. Make sure you’ve got what you need to batch prep at least one or two of these meals. That way you can have a couple of meals prepped and stored in the freezer for those busy days, slow days, I-don’t-want-to-cook days.
All set? Good – then let’s dive in.
7 Day Meal Prep Plan
Day 1
Breakfast: Greek yogurt bowl with sliced strawberries, chia seeds & honey
Lunch: Spring quinoa salad with asparagus, chickpeas & lemon vinaigrette
Dinner: Grilled lemon herb chicken with roasted carrots and wild rice
Snack: Cucumber slices with hummus
Day 2
Breakfast: Avocado toast on sourdough with radish slices and microgreens
Lunch: Lentil soup with kale and carrots + a side of whole-grain crackers
Dinner: Baked salmon with dill, roasted sweet potatoes & steamed broccoli
Snack: A handful of almonds & orange slices
Day 3
Breakfast: Oats soaked overnight with almond milk, blueberries & flaxseed
Lunch: Spinach and goat cheese wrap with grilled zucchini
Dinner: Stir-fried tofu with spring vegetables (snap peas, bell pepper, bok choy)
Snack: Carrot sticks + tzatziki
Day 4
Breakfast: Smoothie with banana, spinach, frozen mango & plant protein
Lunch: Chickpea avocado salad on a bed of arugula
Dinner: Turkey lettuce wraps with quinoa and shredded veggies
Snack: Boiled egg + apple slices
Day 5
Breakfast: Chia pudding with coconut milk, fresh berries & mint
Lunch: Whole grain pasta salad with cherry tomatoes, basil, and mozzarella
Dinner: Grilled shrimp skewers with asparagus and farro
Snack: Greek yogurt + a few dark chocolate chips
Day 6
Breakfast: Scrambled eggs with sautéed spinach and whole grain toast
Lunch: Vegetable soup with barley + a side green salad
Dinner: Lemon-garlic roasted chicken thighs with roasted beets and arugula
Snack: Handful of trail mix (no added sugar)
Day 7
Breakfast: Cottage cheese with sliced pear & walnuts
Lunch: Quinoa bowl with black beans, corn, avocado, and lime
Dinner: Baked cod with pesto, roasted baby potatoes & sautéed kale
Snack: Rice cakes with almond butter
Grocery List
Here’s your clean-eating grocery list categorized by type:
Produce
Strawberries, blueberries, bananas, apples, oranges
Spinach, arugula, kale, mixed greens
Radishes, asparagus, carrots, cucumber, zucchini
Sweet potatoes, baby potatoes, beets
Cherry tomatoes, bell peppers, avocado, lemon, lime
Snap peas, bok choy, microgreens
Protein
Greek yogurt, cottage cheese
Eggs
Chicken breast, turkey, salmon, cod, shrimp
Tofu
Canned chickpeas, black beans, lentils
Pantry
Quinoa, wild rice, farro, barley, oats
Whole grain pasta, sourdough bread, rice cakes
Almond milk, coconut milk
Olive oil, balsamic vinegar, herbs, spices
Hummus, tzatziki, almond butter, chia seeds, flaxseed
Trail mix, dark chocolate (optional)
Extras
Goat cheese, mozzarella
Whole grain crackers
Protein powder (optional)