7 Days of Clean Eating on a Budget

This meal plan is budget-friendly because it focuses on simple, versatile ingredients that can be used in multiple meals, such as oats, eggs, beans, quinoa, sweet potatoes, and frozen vegetables. Leftovers are incorporated throughout the week, not just on day 7, which helps reduce food waste and saves money – for example, leftover salmon from day 1 is used for day 2 lunch, stuffed eggplants from day 2 dinner become day 3 lunch, and chicken-zucchini meatballs with roasted vegetables from day 4 are repurposed for day 5 lunch. Using seasonal fruits and vegetables also lowers costs while ensuring freshness, and making snacks like energy balls, granola, or hummus at home is far cheaper than buying them pre-made. Avoiding packaged and highly processed foods keeps the grocery bill low while providing wholesome, nutritious meals.

To save even more, consider buying staples like oats, rice, beans, and frozen vegetables in bulk, planning meals around weekly grocery deals, and cooking proteins and grains in larger batches to use across several meals. Frozen or seasonal produce is often cheaper and just as nutritious as fresh options, and repurposing roasted vegetables, grains, or proteins into new meals can make your ingredients go further without extra cost.

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key principles of clean eating:

1. eat whole, minimally processed foods – focus on foods in their natural state: fruits, vegetables, whole grains, lean proteins, nuts, seeds.
2. choose lean proteins – chicken, turkey, fish, eggs, legumes, tofu, or minimally processed dairy.
3. prioritize complex carbohydrates – oats, quinoa, brown rice, sweet potatoes, whole-grain bread/pasta.
4. include healthy fats – avocado, olive oil, nuts, seeds, fatty fish.
5. limit added sugars & refined grains – avoid sugary drinks, sweets, pastries, white bread, and white pasta.
6. focus on variety & color- eat a rainbow of fruits and vegetables to get a wide range of nutrients and antioxidants.
7. stay hydrated – drink water throughout the day; minimize sugary drinks and sodas.
8. cook at home when possible – controlling ingredients helps keep meals clean and nutritious.
9. listen to your body – eat when hungry, stop when full, and choose foods that make you feel good.
10. mindful swaps – use natural sweeteners (honey, maple syrup) sparingly, replace refined flours with whole grains, and choose minimally processed snacks.

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general clean eating checks for this meal plan

dairy options: yogurt, skyr, cream cheese, and cheese are fine, but if you want to keep it cleaner, you could opt for unsweetened plant-based yogurt or light cream cheese without additives.

processed ingredients: burrito bowls and wraps are clean as long as your tortilla/wrap is whole grain or sprouted. avoid ones with preservatives or refined flours. black beans in cans are ok but rinse them well to remove excess sodium.

sweeteners: maple syrup and honey are used minimally, which is fine.

energy balls: check if the peanut butter is natural (only peanuts ± salt). avoid added sugar or hydrogenated oils!!!

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meal plan at a glance

Monday

• Oats with chia, almond milk, cinnamon, grated apple, and a spoon of nut butter
• Grilled chicken salad with quinoa
• Energy balls with peanut butter and carob
• Baked salmon with steamed broccoli and roasted sweet potatoes

Tuesday

• Scrambled eggs with spinach, whole grain toast, arugula and cherry tomatoes 
• Leftover salmon bowl with mixed greens, avocado, and lemon dressing
• Energy balls with peanut butter and (Leftover from the previous day)
• Stuffed eggplants with ground beef and optional cheese

Wednesday

• Detox smoothie
• Leftovers stuffed eggplants 
• Handful of mixed raw nuts and a small apple
• Baked fish fillet with herb crust, bulgur, and a side of ratatouille vegetables

Thursday

• Plain yogurt (or skyr) with homemade granola, berries, and a drizzle of honey
• Turkey and hummus wrap with grated carrots, arugula, and avocado
• Grapefruit + Handful of nuts
• Chicken-Zucchini Meatballs with baked potatoes and eggplant and dollop of Tzatziki

Friday

• Soft-boiled eggs, cucumber slices, whole grain toast with cream cheese
• Leftovers Chicken Meatballs
• Cottage cheese with berries and a sprinkle of sunflower seeds
• 15 min burrito bowl

Saturday

• Scrambled eggs with spinach, whole grain toast, arugula and cherry tomatoes
• Medditeranean tuna and white bean salad
• A couple of dark chocolate squares + a handful of walnuts
• 15 min burrito bowl

Sunday

• Using Leftovers for a Practical & Zero-Waste Day

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*The plan is meant to be a flexible guide, not a strict rulebook. If you’re hungrier, eat more – if you’re less hungry, eat less.

*You can always add extra snacks between meals if the plan doesn’t feel like enough for you. Everything depends on your personal factors such as age, activity level, metabolism, lifestyle, and overall health.

*Most importantly, stay relaxed and never stressed, have fun, be creative in the kitchen, and don’t worry if you don’t follow it perfectly.

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day 1

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Breakfast:

Oats with chia, almond milk, cinnamon, grated apple, and a spoon of nut butter

Approximate per serving: Calories: 350 kcal, Protein: 8 g, Carbohydrates: 39 g, Fiber: 9 g, Fat: 17 g

Combine ½  cup (60g) rolled oats, 1 tbsp (10 g) chia seeds, 1 cup (240 ml) unsweetened almond milk, ½  tsp ground cinnamon, and 1 small apple (about 100 g), grated. Cook everything together in a small saucepan over medium heat for about 5-7 minutes, stirring occasionally, until thick and creamy. Pour into a bowl and top with 1 tbsp (15 g) of your favorite nut butter.

Lunch:

Grilled chicken salad with quinoa, cherry tomatoes, cucumber, olives, and tahini dressing

Approximate per serving: Calories: 420 kcal, Protein: 30 g, Carbohydrates: 20 g, Fiber: 5 g, Fat: 23 g

Start by placing 1/2 cup cooked quinoa (about 90 g cooked from 30 g dry) in a bowl. Add 100 g grilled chicken breast, sliced, along with 6-8 cherry tomatoes (about 80 g), 1/3 cucumber (about 70 g), sliced, and 6-8 Kalamata olives (about 30 g), halved. For the tahini dressing, whisk together 1 tbsp tahini (15 g), 1 tsp lemon juice, a splash of water, and a pinch of salt until creamy. Drizzle the dressing over the salad and enjoy immediately.

Snack:

Energy balls with peanut butter and carob (2-3 pieces)

Approximate per serving: Calories: 265 kcal, Protein: 6 g, Carbohydrates: 15 g, Fiber: 4 g, Fat: 19 g

Carob is a naturally sweet, cocoa-like powder made from the dried pods of the carob tree (Ceratonia siliqua), a Mediterranean plant. Unlike cocoa, carob is caffeine-free, making it a great alternative for those who are sensitive to stimulants. lt has a mild, naturally sweet taste with earthy undertones, and doesn’t require additional sugar in many recipes. Carob is rich in fiber, especially insoluble fiber, which supports digestion and helps you feel full. It’s also a good source of calcium, potassium, and antioxidants like polyphenols, which may contribute to heart health.

Find the full recipe in the Exclusiue Recipes section! Carob Energy Balls

Dinner:

Baked salmon with steamed broccoli and roasted sweet potatoes

Approximate per serving: Calories: 450 kcal, Protein: 32 g, Carbohydrates: 20 g, Fiber: 0 g, Fat: 27 g

Season a 300 g salmon fillet with salt, pepper, and a drizzle of olive oil, then bake at 200°C (400°F) for 12-15 minutes until cooked through. (Save 150 g of the salmon for the next day’s lunch) Meanwhile, roast 100 g sweet potatoes (peeled and cubed) with a touch of olive oil and your favorite herbs for about 25- 30 minutes or until golden and tender. Steam 1 cup (90 g) of broccoli florets for 5- 7 minutes until just tender. Serve the baked salmon with the roasted sweet potatoes and steamed broccoli on the side.

day 2

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Breakfast:

Scrambled eggs with spinach, whole grain toast, arugula and cherry tomatoes

Approximate per serving: Calories: 430 kcal, Protein: 15 g, Carbohydrates: 25 g, Fiber: 9 g, Fat: 30 g

Start by halving a handful of cherry tomatoes (about 80 g) and cooking them in a hot non-stick pan with a drizzle of olive oil for 3-4 minutes, until softened and lightly caramelized. Set them aside. In the same pan, scramble 2 eggs with a pinch of salt and pepper until just set. Toast 1 slice of whole grain bread and serve it with 1/2 avocado (about 70 g), sliced. Plate everything with a handful of fresh arugula (about 30 g) and the warm cherry tomatoes for a delicious, nourishing meal.

Lunch:

Leftover salmon bowl with mixed greens, avocado, and lemon dressing

Approximate per serving: Calories: 450 kcal, Protein: 30 g, Carbohydrates: 10 g, Fiber: 6 g, Fat: 32 g

For a quick and nourishing meal, flake the leftover 150 g baked salmon and add it to a bowl with a generous handful of mixed greens (about 60 g), 1/2 avocado (about 70 g), a few halved cherry tomatoes (about 60 g), and thinly sliced cucumber (about 50 g). For the dressing, whisk together 1 tsp olive oil, 1 tsp lemon juice, a pinch of salt, and freshly ground black pepper. Drizzle the dressing over the bowl, toss gently, and enjoy

Snack:

Energy balls with peanut butter and (Leftover from the previous day)

Approximate per serving: Calories: 265 kcal, Protein: 6 g, Carbohydrates: 15 g, Fiber: 4 g, Fat: 19 g

Find the full recipe in the Exclusiue Recipes section! Carob Energy Balls

Dinner:

Stuffed eggplants with ground beef and optional cheese

Approximate per serving: Calories: 520 kcal, Protein: 30 g, Carbohydrates: 20 g, Fiber: 8 g, Fat: 35 g

Find the full recipe in the Exclusiue Recipes section! Stuffed Eggplants

day 3

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Breakfast:

Detox smoothie

Approximate per serving: Calories: 190 kcal, Protein: 3 g, Carbohydrates: 45 g, Fiber: 7 g, Fat: 1 g

Find the full recipe in the Exclusive Recipes section! Detox Smoothie

Lunch:

Leftovers stuffed eggplants (A Recipe from the day before)

Approximate per serving: Calories: 520 kcal, Protein: 30 g, Carbohydrates: 20 g, Fiber: 8 g, Fat: 35 g

Find the full recipe in the Exclusive Recipes section! Stuffed Eggplants

Snack:

Handful of mixed raw nuts and a small apple

Approximate per serving: Calories: 260 kcal, Protein: 5 g, Carbohydrates: 24 g, Fiber: 5 g, Fat: 18 g

Enjoy a small apple (about 150 g), sliced or whole, alongside a handful of mixed raw nuts (about ¼  cup or 30 g) which should be soaked for 4-6 hours or overnight. Soaking the nuts helps reduce phytic acid, a compound that can hinder nutrient absorption, and makes the nuts easier to digest. This combination provides a good mix of fiber, healthy fats, and natural sweetness.

Dinner:

Baked fish fillet (of your choice) with herb crust, bulgur, and a side of ratatouille vegetables

Approximate per serving: Calories: 550 kcal, Protein: 36 g, Carbohydrates: 45 g, Fiber: 9 g, Fat: 20 g

Bake a fish fillet with a simple herb crust made by mixing breadcrumbs (about 30g), fresh herbs like parsley and thyme (about 1 tablespoon each), garlic powder (½  teaspoon), and a drizzle of olive oil (1 teaspoon) to form a crumbly mixture. Press this mixture onto the fish fillet and bake at 180°C (350°F) for 15-20 minutes, or until the fish is cooked through. Serve alongside ½  cup of cooked bulgur (about 85g), and a side of ratatouille vegetables made by sauteing zucchini, eggplant, bell peppers, and tomatoes (roughly 1/2 cup or 100g of each) with olive oil (1 teaspoon), garlic, and herbs like basil and oregano.

day 4

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Breakfast:

Plain yogurt (or skyr) with homemade granola, berries, and a drizzle of honey

Approximate per serving: Calories: 360 kcal, Protein: 15 g, Carbohydrates: 40 g, Fiber: 5 g, Fat: 15 g

Start with ½  cup (120 g) of plain yogurt or skyr. 

Top it with ¼  cup (30 g) of homemade granola, made by mixing ¼  cup (20 g) rolled oats, 1 tbsp (10 g) chopped nuts, 1 tbsp (10 g) seeds, 1 tsp (5 g) honey or maple syrup, 1 tsp (5 g) melted coconut oil, a pinch of salt, and ¼  tsp cinnamon (optional). Bake at 175°C (350°F) for 10-12 minutes, stirring halfway through, until golden and crisp. 

Add a handful of mixed berries (about 1/2 cup or 75 g), such as blueberries, raspberries, or strawberries, and drizzle with 1 tsp (5 g) honey or maple syrup for a touch of sweetness.

Lunch:

Turkey and hummus wrap with grated carrots, arugula, and avocado

Approximate per serving: Calories: 350 kcal, Protein: 25 g, Carbohydrates: 35 g, Fiber: 7 g, Fat: 15 g

Start with a whole wheat or your preferred wrap (about 1 medium size, 60 g). Spread 2 tbsp (30 g) of hummus on the wrap, then layer with 3 oz (85 g) of cooked turkey breast slices. Add ¼  cup (30 g) of grated carrots, a handful of arugula (about ½  cup or 15 g), and ¼  avocado (about 40 g), sliced. Roll it up tightly and enjoy

Snack:

Grapefruit + Handful of nuts

Approximate per serving: Calories: 200 kcal, Protein: 5 g, Carbohydrates: 22 g, Fiber: 6 g, Fat: 12 g

Enjoy ½  of a medium grapefruit (about 150 g), peeled and segmented, paired with a handful of mixed nuts (about 1/ 4 cup or 30 g).

Dinner:

Chicken-Zucchini Meatballs with baked potatoes and eggplant and dollop of Tzatziki

Approximate per serving: Calories: 490 kcal, Protein: 35 g, Carbohydrates: 35 g, Fiber: 8 g, Fat: 25 g

To make chicken-zucchini meatballs, combine 450 g of ground chicken, 1 grated medium zucchini (no need to press out moisture), ½ cup breadcrumbs, ½ cup crumbled feta cheese, 1/3 cup minced yellow onion (or shallots), 2 tbsp finely chopped fresh dill (or parsley), 1 tsp lemon zest, ¾ tsp kosher salt, ¾ tsp garlic powder, and ½ tsp black pepper in a large bowl. Mix thoroughly with your hands and roll into 24 mini meatballs. Heat 1 to 2 tbsp olive oil in a skillet over medium heat, and cook the meatballs in batches, about 6 to 8 minutes per batch, rotating to brown all sides. Serve with tzatziki sauce for a delicious, savory meal.

Cut 2 medium potatoes into wedges, and 1 eggplant into slices. Sprinkle the eggplant slices with salt and let them sit for 15-20 minutes to draw out any bitterness, then rinse and pat dry. Toss them with olive oil, salt, pepper, and your preferred herbs, then spread them on a baking sheet and roast for 20-25 minutes until golden and tender.

Homemade Tzatziki Sauce

day 5

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Breakfast:

Soft-boiled eggs, cucumber slices, whole grain toast with cream cheese

Approximate per serving: Calories: 330 kcal, Protein: 16 g, Carbohydrates: 30 g, Fiber: 4 g, Fat: 20 g

Start by bringing a pot of water to a boil and gently adding 2 eggs. Boil for about 6-7 minutes for a soft, runny center, then transfer the eggs to a bowl of ice water to stop the cooking process. While the eggs are cooling, toast 1 slice of whole grain bread until golden and crisp. Spread a generous amount of cream cheese on the toast and season with a pinch of salt and pepper, sprinkle with seeds (pumpkin seeds, sunflower seeds, sesame). Slice a cucumber into thin rounds for a fresh, crunchy side. Peel the soft-boiled eggs, cut them in half, and serve with the cucumber slices and cream cheese toast.

Lunch:

Leftovers Chicken Meatballs with baked potatoes

Approximate per serving: Calories: 490 kcal, Protein: 35 g, Carbohydrates: 35 g, Fiber: 8 g, Fat: 25 g

Snack:

Cottage cheese with berries and a sprinkle of sunflower seeds

Approximate per serving: Calories: 180 kcal, Protein: 14 g, Carbohydrates: 15 g, Fiber: 4 g, Fat: 10 g

Start by scooping about ½  cup (120g) of cottage cheese into a bowl. Add a handful of fresh berries, such as blueberries, raspberries, or strawberries, on top (about ½  cup or 70g). Finish by sprinkling a tablespoon of sunflower seeds over the mixture for added crunch and nutrition.

Dinner:

15 min burrito bowl

Approximate per serving: Calories: 450 kcal, Protein: 30 g, Carbohydrates: 30 g, Fiber: 10 g, Fat: 25 g

Start by heating 1 tablespoon (15ml) of olive oil in a skillet over medium heat. Add ½  cup (75g) of diced onions and cook for 2-3 minutes until softened. Add ½  lb (225g) of ground beef and cook, breaking it apart with a spoon, until browned and cooked through, about 5-7 minutes. Stir in ½  teaspoon of cumin, ½  teaspoon of chili powder, 1/ 4 teaspoon of garlic powder, and salt and pepper to taste. Add 1 can (15 oz or 425g) of drained and rinsed black beans to the skillet and stir to combine. Cook for an additional 2-3 minutes to warm the beans through.

For the base, arrange a generous handful of chopped lettuce (about 2 cups or 60g) on a plate or in a bowl. Top with the seasoned ground beef and black bean mixture, ½  cup (70g) of diced tomatoes, a handful of fresh parsley, and ¼  cup (40g) of sliced avocado. Optionally, add a squeeze of lime juice, a dollop of sour cream or plain yogurt, and shredded cheese for extra flavor.

day 6

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Breakfast:

Scrambled eggs with spinach, whole grain toast, arugula and cherry tomatoes

Approximate per serving: Calories: 430 kcal, Protein: 15 g, Carbohydrates: 25 g, Fiber: 9 g, Fat: 30 g

Start by halving a handful of cherry tomatoes (about 80 g) and cooking them in a hot non-stick pan with a drizzle of olive oil for 3-4 minutes, until softened and lightly caramelized. Set them aside. In the same pan, scramble 2 eggs with a pinch of salt and pepper until just set. Toast 1 slice of whole grain bread and serve it with ½  avocado (about 70 g), sliced. Plate everything with a handful of fresh arugula (about 30 g) and the warm cherry tomatoes for a delicious, nourishing meal.

Lunch:

Medditeranean tuna and white bean salad

Approximate per serving: Calories: 600 kcal, Protein: 40 g, Carbohydrates: 35 g, Fiber: 10 g, Fat: 35 g

Start by draining and rinsing 1 can (398 ml or 15 oz) of white beans, and opening 2 jars or cans of solid or chunk tuna in water or olive oil. In a large bowl, combine the tuna and beans with halved cherry tomatoes, sliced cucumber, shredded or chopped romaine lettuce, chopped parsley and basil, pitted kalamata olives, halved artichoke hearts, sliced red onion (or pickled red onion), capers, and sliced scallions. 

For the Master Vinaigrette, whisk together ⅔ cup (160ml) olive oil, 3 tablespoons lemon juice, 3 tablespoons white or red wine vinegar, 1 tablespoon honey, 1 tablespoon mustard, 2 minced garlic cloves, 1 teaspoon dried oregano, 1 teaspoon dried basil, ½  teaspoon salt, and 1/2 teaspoon coarsely ground black pepper in a jar or bowl. Drizzle the dressing over the salad and toss gently. This salad can be served as a side dish or add cooked and cooled pasta for a heartier version. Store any leftovers in the fridge for a few days.

Snack:

A couple of dark chocolate squares + a handful of walnuts

Approximate per serving: Calories: 290 kcal, Protein: 5 g, Carbohydrates: 17 g, Fiber: 5 g, Fat: 24 g

Enjoy a couple of squares of dark chocolate (about 20g) paired with a handful of walnuts (around ¼  cup or 30g).

Dinner:

15 min burrito bowl

Approximate per serving: Calories: 450 kcal, Protein: 30 g, Carbohydrates: 30 g, Fiber: 10 g, Fat: 25 g

Start by heating 1 tablespoon (15ml) of olive oil in a skillet over medium heat. Add ½  cup (75g) of diced onions and cook for 2-3 minutes until softened. Add ½  lb (225g) of ground beef and cook, breaking it apart with a spoon, until browned and cooked through, about 5-7 minutes. Stir in ½  teaspoon of cumin, ½  teaspoon of chili powder, ¼  teaspoon of garlic powder, and salt and pepper to taste. Add 1 can (15 oz or 425g) of drained and rinsed black beans to the skillet and stir to combine. Cook for an additional 2-3 minutes to warm the beans through.

For the base, arrange a generous handful of chopped lettuce (about 2 cups or 60g) on a plate or in a bowl. Top with the seasoned ground beef and black bean mixture, ½  cup (70g) of diced tomatoes, a handful of fresh parsley, and ¼  cup (40g) of sliced avocado. Optionally, add a squeeze of lime juice, a dollop of sour cream or plain yogurt, and shredded cheese for extra flavor.

day 7

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Using Leftovers for a Practical & Zero-Waste Day

Breakfast: use any leftover oats, chia, or smoothie ingredients from the week. make an overnight oats bowl or a smoothie with almond milk, frozen berries, a spoon of nut butter, and a sprinkle of seeds.

Lunch: combine leftover proteins (chicken, salmon, turkey) with roasted or fresh vegetables and grains (quinoa, bulgur, or sweet potato) into a big nutrient-packed bowl. drizzle with olive oil, lemon juice, or tahini dressing.

Snack: enjoy fresh fruit with a handful of nuts or homemade energy balls using leftover oats and nut butter.

Dinner: treat yourself with a healthy “cheat” version of your favorite meal. for example, a homemade pizza on a whole grain or cauliflower crust with plenty of veggies and lean protein, or a burger bowl with lean beef or turkey, avocado, and roasted sweet potato wedges.