Over the next month I’ll be posting a series titled “Clean Eating Menus — Part 1: Healthful, Mindful, 2012.” This project is about simple, sustainable changes: more fruits, more vegetables, and thoughtful choices — not extreme cleanses or fad diets. My goal is to eat fresh, whole foods, reduce processed items, and bring a bit more mindfulness to meals. I’ve even convinced my husband to join me.
Clean Eating Menus full table of contents
Part 1 — Menus: Days 1–3
Part 2 — Menus: Days 4–7
Part 3 — Menus: Days 8–14
Part 4 — Menus: Days 15–21
Part 5 — Menus: Days 22–31
Review: Days 1–5
Review: Days 6–10
Review: Days 4–24
Review: Days 22–31
We appreciate your support
Clean Eating Menus Part 1
If you want ideas and inspiration, I’ve collected many recipes and meal concepts on my Pinterest board. This series outlines a practical, flexible approach: mostly whole foods, occasional prepared items if they fit your schedule, and a focus on using leftovers to avoid waste. I’ll also be using this time to tackle household clutter — organizing, sorting, and simplifying — since clearing physical clutter often helps clear the mind.
One concern with many short-term plans is food waste: recipes calling for small portions of produce can leave you with odds and ends that go unused. I’ll schedule “leftover days” so you can use up extra veggies, grains, or baked goods rather than throw them away. Homemade is preferred, but convenient canned or jarred items are acceptable when you’re short on time.
First days
Below are the menus for the first three days. Each day’s plan is portioned per person and balanced to include fruit, vegetables, lean protein, whole grains, and healthy fats. I’ll post updates and photos as the series continues. Happy New Year!
Day 1
Breakfast
¾ cup pineapple juice
1 cup oatmeal with ¼ cup raisins (or chopped prunes) and ¼ cup almond milk
1 orange
Lunch
1 cup cooked whole wheat pasta with ½ cup marinara sauce
Tossed salad: 1 cup romaine, 1/3 cup shredded carrots, ½ cup cabbage, dressed with 2 tsp olive oil, 2 tbsp vinegar, ½ tsp dried basil
Garlic bread: 2 slices whole wheat bread brushed with 2 tsp olive oil and rubbed with 1 clove fresh garlic
Dinner
Fresh veggie platter: ¼ cup cauliflower, ¼ cup red pepper, ¼ cup mushrooms with dip made from ¼ cup low-fat cottage cheese or plain yogurt, 1 chopped scallion, ½ tsp chopped parsley, ½ tsp chopped thyme, and a pinch of cayenne
3 oz broiled fish
¾ cup steamed brown rice
1 cup steamed broccoli seasoned with ½ tsp fresh thyme, ¼ tsp black pepper, and a squeeze of lemon
½ cup sweet potato with ¼ tsp cinnamon and a pinch of nutmeg
Snacks
2 oz unsalted, fat-free pretzels
1 apple sliced and topped with ½ cup low-fat vanilla yogurt, 2 tsp wheat germ, and 1 tbsp toasted slivered almonds
Day 2
Breakfast
½ English muffin with 1 tbsp jam
½ cup vanilla yogurt with 2 tbsp wheat germ
1 banana
Lunch
1 cup pineapple juice
Turkey sandwich: 1 oz turkey (or veggie slices) on 2 slices whole wheat bread with lettuce, tomato, 1 tsp red wine vinegar, and ½ tsp dried basil
Tossed salad: 3 cups mixed greens, 1 sliced carrot, ¼ cup chickpeas, dressed with 2 tsp olive oil and 2 tbsp flavored vinegar
Dinner
1 cup vegetable soup (for example, minestrone or lentil soup)
3 oz tofu seasoned with rosemary
1 baked potato with garlic powder, black pepper, and chili powder to taste
½ cup broccoli topped with 1 tbsp apple cider vinegar
2 slices whole wheat bread brushed with 2 tsp olive oil
Snacks
1 apple
1 banana
Day 3
Breakfast
Fruit shake: blend 1 cup almond milk, 1 cup berries, 1 tsp natural peanut butter, and 1 cup ice
Snack
1 cup green beans
1 cup green tea
Lunch
Steamed or raw greens with 4 oz lean protein (tofu, chicken, fish, or lean beef) cooked in 2 tsp olive oil with 1 tsp white wine vinegar, 1 tsp chopped rosemary, a pinch of cayenne, and 1 tsp chopped basil
Snack
10 asparagus spears
1 cup green tea
Dinner
Steamed or raw greens with 4 oz lean protein cooked in 2 tsp olive oil with 1 tsp balsamic vinegar, ¼ tsp garlic powder, ¼ tsp black pepper, ½ tsp oregano, ¼ tsp thyme, and ½ tsp paprika
Let’s keep in touch
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