A Beginner 5-Day Healthier Meal Plan

Eating healthy can seem like a daunting task when you’re just starting out. There are usually three reasons that people believe they can’t change.

1. Lack of time

Our lives are complicated by any number of the following: work, family, friends, spouses, school, travel, etc. And unfortunately, our food system does not necessarily set us up for success. The healthiest foods aren’t always the most convenient foods or the foods that taste the best.

2. Lack of knowledge

Do we truly understand the long-term implications that our diets have on our lives? But more than understanding what is a healthy diet, is how do we manifest a healthy diet that fits into our lifestyles?

3. Lack of motivation

No one can force you to eat healthy if you’re just not there yet. In order to be successful in making a change towards a clean diet, you have to be ready and willing to make that change. Assessing where you are in your willingness to create a change may be the most important step in making the dream of eating healthier a reality.

If you are ready to implement a healthier diet, get started with this 5-day clean eating meal plan—a comprehensive menu that gives you the tools to succeed, while being conscientious of your busy life.


Download the Printable Meal Plan

Breakfast: Oatmeal

  • ½ cup Oatmeal
  • 1 cup low-fat or fat free milk
  • ½ cup fresh or frozen berries

Lunch: Turkey Wrap

  • 1 whole wheat or veggie tortilla
  • 2 lettuce leaves
  • 2 slices cheese
  • 2 slices of deli turkey
  • 2 slices tomato
  • 4 slices bell pepper
  • 2 tbsp hummus

Dinner: Loaded Baked Sweet Potato

  • 1 baked sweet potato
  • 1 sliced green onion
  • ¼ cup black beans
  • ¼ cup low fat cheese
  • 2 tbsp plain Greek yogurt

Snack: Handful of nuts

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Breakfast: Banana Toast

  • 1 slice whole wheat toast
  • 2 tbsp nut butter
  • ½ banana, sliced

Lunch: Apple, Kale, and Quinoa Salad

  • ½ apple, diced
  • Handful of kale
  • ¼ cup sliced almonds
  • 1 cup cooked quinoa
  • Olive oil
  • Balsamic vinegar

Dinner: Grilled/ Baked Chicken + Asparagus

  • 3 oz grilled or baked chicken
  • 6-8 asparagus spears sprinkled with lemon juice and pepper

Snack: ½ avocado, sliced

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Breakfast: Veggie Omelet

  • 2 eggs
  • ½ cup sautéed veggies of choice

Lunch: Summer Salad

  • 2 cups lettuce
  • ¼ cup walnuts
  • Handful of strawberries, sliced
  • ¼ cup dried cranberries
  • Sprinkle of gorgonzola
  • Apple cider vinaigrette

Dinner: Shredded Beef Fajitas

  • 3 oz shredded beef
  • 2 corn tortillas
  • 1 small onion
  • 1 bell pepper
  • ¼ cup salsa

Snack: Apple slices with nut butter

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Breakfast: Smoothie

  • ½ frozen banana
  • ½ cup frozen berries
  • 1 cup low-fat or fat-free milk
  • 1 scoop protein powder
  • 1 tbsp nut butter

Lunch: BALT sandwich + Fruit

  • 2 slices whole wheat bread
  • 2 slices turkey bacon
  • ½ avocado, sliced
  • 1 lettuce leaf
  • 3 slices tomato
  • Fruit of choice (1 medium piece or ½ cup)

Dinner: Pasta Fresca

  • 1 cup whole wheat or brown rice pasta
  • ¼ wedged tomato
  • 1 tbsp diced red onion
  • ½ cup spinach
  • Olive oil
  • Balsamic vinegar
  • White Wine

Snack: Carrots and hummus

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Breakfast: Yogurt Parfait

  • 6 oz low-fat yogurt
  • ¼ cup granola
  • handful of fresh berries

Lunch: Stir-Fried Veggies + Brown Rice

  • ½ cup broccoli
  • ½ red bell pepper, sliced
  • 1/3 cup shredded carrot
  • ¼ cup edamame
  • ½ cup brown rice

Dinner: Healthier Fish + Chips

  • 3 oz grilled salmon or tilapia
  • 1 sweet potato, cut into wedges and baked

Snack: Celery and nut butter

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Carly Sippel is a registered yoga teacher, certified life coach, and nutrition nut. She has a Bachelor of Science in Nutritional Dietetics from the University of Minnesota, Twin Cities. She turns her passion into practice, promoting healthy bodies in both her personal and professional life.