How to create a clean eating meal plan that works for you

What you’ll learn:  

• Clean eating isn’t a diet. It focuses on consuming whole, minimally processed foods for better health and increased energy.       
• Plan ahead by shopping for clean ingredients for the week and saving quick recipes you’re excited to make.    
• Noom’s color-coded food system can guide you to making healthier, informed food choices.

Forget the fad diets. By now, you know that they just don’t work. Been there, done that, right? 

Have you ever considered clean eating? It’s not about strict rules or complicated meal plans. It’s about nourishing your body with wholesome, minimally processed foods. Think fresh fruits, veggies, whole grains, lean proteins, and healthy fats. The important thing to remember is that clean eating isn’t a diet; it’s all about balance and making healthy choices that fit your lifestyle.

It’s also important to know that there isn’t just one definition for clean eating. What some people consider clean, others may not. For example, whole-grain bread might meet the definition of clean for some people, while for others, it might not. The best part is you don’t have to be perfect with what you choose to give clean eating a try. Replacing some processed foods with whole foods can be a positive change for many. 

Clean eating can be enjoyable, too! Focusing on real, whole foods may boost energy, improve digestion, and improve mood. 

To make it even easier, Noom can help you learn about balance and moderation with our color-coded food system. Think of it as a guide pointing you towards nutrient-dense options that often align with clean eating principles.

Are you ready to give clean eating a try? Here’s how to incorporate it into your life.

Why should you think about clean eating?

Clean eating is about eating more unprocessed, whole foods. Some studies have shown associations between eating ultra-processed foods and negative health outcomes, including the risk of developing cardiovascular disease. By choosing real, wholesome, minimally processed foods, you’re fueling your body and giving it the ingredients it needs to thrive. 

Here’s what this refreshing approach to food can do for you:

• Boost your energy levels: Say goodbye to those afternoon slumps and hello to sustained energy throughout the day. Avoiding sugary foods and drinks (which cause spikes and crashes in blood sugar) can keep you from feeling sluggish.
• Improve your digestion: Experience the joy of a happy gut, thanks to the fiber-rich fruit, vegetables, starchy vegetables, and whole grains that keep things moving smoothly.
• Achieve and maintain a healthy weight: Clean eating focuses on whole foods, often less calorie-dense than processed foods. Maintaining a calorie deficit could help you lose weight while still feeling full.
• Enhance your overall well-being: Many people find that fueling their bodies with whole, nutrient-dense foods makes them feel better physically and mentally.

But here’s the secret sauce: the magic of clean eating comes from personalization. We all have unique bodies with different needs and preferences, so cookie-cutter diets often leave us unsatisfied and uninspired.

At Noom, we get that. We know that one size doesn’t fit all when it comes to nutrition. Our platform is designed to understand you—your lifestyle, goals, and preferences—and create a plan that’s as unique as you are. We’re not just about giving you a meal plan; we’re about helping you build sustainable habits that last a lifetime.

How to create your personal clean eating plan

Creating your own clean eating meal plan doesn’t have to be a daunting task. If you’re finding it challenging to maintain a healthy lifestyle, these simple steps can help you design a plan that fits seamlessly into your life:

1. Assess your habits: Reflect on your current eating habits. What’s working for you? What could use a little tweaking? Awareness is the first step towards positive change.
2. Set S.M.A.R.T. goals: Dream big, but start small. Set specific, measurable, achievable, realistic, and time-bound goals that align with your needs and preferences. Remember, progress is more important than perfection.
3. Stock up on tasty, nutritious food: Fill your kitchen with colorful fruits and veggies, whole grains, lean proteins, and healthy fats. Make your fridge and pantry a haven for nourishing choices.
4. Plan ahead: Spend a little time mapping out your weekly meals and snacks. Use this as a guide to help you stay on track and avoid impulsive grabs for less-than-ideal options.
5. Get creative in the kitchen: Clean eating doesn’t need to feel boring! Explore new recipes, experiment with flavors, and discover the joy of cooking with whole, unprocessed ingredients.

Noom has created a color-coded food system to help you make informed choices. It’s like having a nutritional traffic light to guide your way! Many clean or whole foods are found in the green category. Yellow foods are still healthy, but enjoy them in moderation. And orange foods? They’re to enhance flavor and add creativity to your dishes, so savor them mindfully and in small portions.

Remember, flexibility is key. Your clean eating journey is unique to you, and that’s the beauty of it! Noom’s approach can help you create a plan that fits your lifestyle and empowers you to thrive.

Meal prep tips for clean eating

Keeping your fridge and pantry stocked with healthy ingredients will be the key to eating clean throughout the week. Here are some meal prep tips:

• Cook in bulk: Prepare large batches of staples like brown rice, grilled chicken, or roasted vegetables to use throughout the week.
• Portion snacks: Pre-portion snacks into grab-and-go containers to avoid reaching for less healthy options.
• Prep your produce: Wash and chop fruits and vegetables in advance for quick and easy meal assembly.

3-day clean eating meal plan example

Creating your own clean eating meal plan doesn’t have to be overwhelming. Let’s bring those clean eating principles to life with a delicious and easy-to-follow three-day meal plan:

Day 1:

• Breakfast: Kickstart your day with plain Greek yogurt and a handful of fresh berries. Add your favorite toppings, like a drizzle of honey, dried coconut, chia seeds, or a spoonful of organic nut butter. This breakfast is packed with protein and healthy fats to keep you energized.
• Lunch: Savor our light and flavorful Asian orzo and shrimp recipe. It’s a perfect balance of protein, carbs, and veggies.
• Dinner: Indulge in a lighter version of Mongolian beef with this Sweet Peas and Saffron recipe. This satisfying dish is full of flavor without weighing you down.

Day 2:

• Breakfast: Whip up protein-packed scrambled eggs, whatever leftover veggies you have, and some sliced avocado. This meal will keep you feeling full all morning!
• Lunch:  Use quinoa as a base for a healthy lunch bowl. Add roasted vegetables, protein like tuna or chicken, and your favorite seasonings to create a flavorful and filling meal that will keep you from feeling the afternoon slump.
• Dinner: Try a fun and healthy twist on a classic with this egg roll in a bowl recipe from Well Plated. It’s packed with veggies and lean protein.

Day 3:

• Breakfast: Mix up a batch of strawberry oatmeal bars from Suburban Simplicity on the weekend to grab for breakfast on a busy day. 
• Lunch: Add leftover grilled chicken to a salad with mixed greens and your favorite vegetables. Drizzle a teaspoon or two of olive oil and vinegar over it, and you’ll have an easy and filling salad. 
• Dinner: Keep it simple with a 20-minute meal-prep chicken, rice, and broccoli recipe from Gimme Delicious. It’s a healthy and satisfying weeknight meal, but just be sure to use brown rice instead of white rice for more nutrients.

Snacks and desserts:

Add any of these healthy snacks and desserts when you’re hungry between meals:

• Pair sliced fresh veggies like carrots, celery, and cucumber with homemade hummus. This low-calorie snack has a satisfying crunch while also adding some healthy fiber!
• Build your own healthy trail mix with your favorite nuts, dried fruits, and other ingredients for an energy-boosting snack that’s easy to grab on the go. Just be sure to weigh this snack and track the calories because they can add up.
• Try these sea salt and garlic kale chips for a snack that will satisfy those crunchy, salty cravings.
• Grill peaches and add some honey-sweetened Greek yogurt for an easy but impressive dessert that isn’t high in calories.
• For chocolate lovers, try these no-bake tahini chocolate chip cookie dough bites that are perfect to have on hand for when those dessert cravings hit.

Remember, clean eating isn’t about strict rules; it’s about nourishing your body with wholesome foods you enjoy. At Noom, we believe that small changes can lead to big results. By incorporating these strategies, you can make clean eating a realistic and enjoyable part of your lifestyle.

Want to discover even more delicious and healthy recipes that align with your goals? We’ve gathered 99 easy and healthy ideas for a burst of lunchtime inspiration.

Your clean eating shopping list

Now that you’ve mastered the art of meal planning, it’s time to tackle the next step in your clean eating journey: conquering the grocery store aisles! We know it can feel overwhelming to stare blankly at your grocery list, unsure of what to buy. But fear not—we’re here to tell you the secrets of a well-stocked kitchen geared toward the clean eating lifestyle.

Food Type	Description	Examples	Noom color code*
Fruits	Bursting with vitamins, minerals, and fiber for a naturally sweet treat.	Apples, berries, citrus fruits	Green
Vegetables	Low in calories, high in nutrients, and oh-so-versatile.	Leafy greens, broccoli, carrots, bell peppers	Green
Lean proteins	The building blocks for strong muscles and lasting energy.	Chicken breast, fish, tofu, beans	Green/yellow*
Whole grains	Complex carbs that keep you feeling full and fueled.	Brown rice, quinoa, oats, whole-wheat bread	Yellow
Legumes	Plant-powered protein and fiber for a happy gut.	Lentils, chickpeas, black beans	Green
Healthy fats	Essential for hormone balance and glowing skin.	Avocados, nuts, olive oil, seeds	Yellow/Orange*
Herbs & spices	Flavor enhancers without extra calories.	Basil, turmeric, cinnamon, ginger	Green

* The color code of individual foods will depend on which Noom program you follow.

Grocery shopping pro tips:

• Make a plan: Before hitting the store, map out your weekly meals. This will help you stay focused and avoid impulse buys.
• Shop the perimeter: That’s where you’ll usually find the freshest produce, lean proteins, and dairy.
• Read labels: Watch out for hidden sugars and additives lurking in processed foods.
• Choose seasonal: Local and seasonal produce is often tastier and more affordable.
• Buy in bulk: Stock on staples like grains, nuts, and seeds to save money and time.

Again, Noom’s color-coded system will help you navigate the grocery store aisles. Choose mostly green and yellow foods, with a few orange foods to add flavor and variety. And if fresh produce isn’t available, don’t worry! Frozen vegetables and fruits retain most of the nutrients and are great in a pinch! If you choose canned, note the sodium and any additives. 

How Noom can make your clean eating meal plan easier

Clean eating is a journey best shared, and that’s where Noom steps in as your supportive sidekick. We blend the power of clean eating with personalized guidance and our intuitive color-coded food system, making your health goals feel within reach. 

Noom puts the joy back into meal planning. It makes it a breeze to discover and track delicious, nourishing recipes that fit your lifestyle and preferences. Our color-coded system helps you make informed choices about the foods you eat. With Noom, you’re not just eating clean but also building a solid foundation for a healthier, happier you.

But Noom is more than just meal planning; it’s a community of like-minded individuals cheering you on and celebrating your wins. Our coaching provides the extra support and motivation to overcome obstacles and stay on track. We believe in the power of connection and its transformative effect on your well-being. If you’re ready to take your clean eating adventure to new heights, explore Noom’s comprehensive approach to health and wellness and unlock a world of possibilities.