5-Day Clean Eating Meal Plan to Reset Your Body

What is Clean Eating?

Clean eating is not a restrictive diet but a sustainable approach to nourishing your body. It emphasizes consuming whole, minimally processed foods in their most natural state. The core principle is to choose foods that have been altered as little as possible from their original form. This means prioritizing fruits, vegetables, lean proteins, whole grains, and healthy fats while consciously reducing or eliminating refined sugars, unhealthy fats, artificial additives, and highly processed ingredients. A short-term clean eating plan acts as a reset, helping to curb cravings, reduce inflammation, improve digestion, boost energy levels, and reacquaint your palate with the natural flavors of real food.

Guiding Principles for Your 5-Day Reset

Adhering to a few key principles will maximize the benefits of your five-day journey. Focus on hydration by drinking at least eight 8-ounce glasses of water daily; proper hydration is crucial for flushing toxins and supporting metabolic functions. Prepare your meals in advance to avoid last-minute unhealthy choices; Sunday is an ideal day for washing, chopping, and portioning ingredients. Listen to your body’s hunger and fullness cues, eating mindfully without distractions. While this plan is designed to be nutritionally balanced, it is not intended to diagnose or treat medical conditions. Individuals with specific health concerns should consult a healthcare provider before making significant dietary changes. This reset is a springboard to a healthier lifestyle, not a long-term, calorie-restricted diet.

5-Day Clean Eating Meal Plan

This plan provides a framework for balanced, nutritious meals. Portion sizes can be adjusted based on individual energy needs, gender, and activity level. A general guideline is to fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with complex carbohydrates or starchy vegetables.

Day 1

Breakfast: Greek Yogurt Power Bowl. One cup of plain, full-fat Greek yogurt topped with 1/2 cup of mixed berries (fresh or frozen), one tablespoon of chia seeds, and a small handful of raw almonds.
Lunch: Large Leafy Green Salad. Four cups of mixed greens topped with 4 oz of grilled chicken breast (sliced), cherry tomatoes, cucumber, bell peppers, and 1/4 of a sliced avocado. Dress with a simple vinaigrette made from extra virgin olive oil, lemon juice, and dried herbs.
Dinner: Baked Lemon Herb Salmon with Quinoa and Asparagus. A 5-oz salmon filet seasoned with lemon juice, garlic, and dill, baked at 400°F (200°C) for 12-15 minutes. Serve with 3/4 cup of cooked quinoa and a side of steamed asparagus.
Snack: One medium apple with two tablespoons of natural almond butter.

Day 2

Breakfast: Green Spinach Smoothie. Blend one large handful of spinach, one cup of unsweetened almond milk, one scoop of protein powder (or 1/2 cup Greek yogurt), 1/2 a banana, and one tablespoon of flax seeds until smooth.
Lunch: Leftover Baked Lemon Herb Salmon and Quinoa from Dinner on Day 1.

Dinner: Turkey and Vegetable Skewers with Sweet Potato. Skewer 4 oz of cubed turkey breast with chunks of zucchini, red onion, and mushrooms. Grill or bake until cooked through. Serve with half a medium baked sweet potato.

Snack: One hard-boiled egg and a small handful of carrot sticks.

Day 3

Breakfast: Overnight Oats. The night before, combine 1/2 cup of rolled oats, 2/3 cup of unsweetened almond milk, one tablespoon of hemp hearts, and a dash of cinnamon in a jar. Refrigerate overnight. Top with a handful of raspberries before eating.
Lunch: Chickpea and Avocado Mash. In a bowl, mash one can of rinsed chickpeas with one ripe avocado. Add diced celery, red onion, and a squeeze of lemon juice. Serve in large lettuce cups or with cucumber slices for scooping.
Dinner: Lean Beef Stir-Fry. Sauté 4 oz of lean sirloin strips with broccoli florets, snap peas, bell peppers, and garlic in one tablespoon of coconut oil. Season with tamari (or coconut aminos), fresh ginger, and a pinch of red pepper flakes. Serve cauliflower rice instead of white rice.
Snack: A small handful of walnuts and one clementine.

Day 4

Breakfast: Veggie Scramble. Sauté chopped spinach, mushrooms, and onions in a teaspoon of olive oil. Add two whole eggs and one egg white, scrambling until cooked. Season with black pepper and turmeric.
Lunch: Leftover Lean Beef Stir-Fry from Dinner on Day 3.
Dinner: Herb-Roasted Chicken Thigh with Roasted Vegetables. Season one bone-in, skin-on chicken thigh with rosemary, thyme, and paprika. Roast at 425°F (220°C) for 30-35 minutes alongside a mix of Brussels sprouts and butternut squash cubes tossed in olive oil.
Snack: Full-fat, plain Greek yogurt with a sprinkle of cinnamon.

Day 5

Breakfast: Chia Seed Pudding. Prepared two days prior: Whisk 1/4 cup of chia seeds with one cup of unsweetened coconut milk and a drop of vanilla extract. Refrigerate until thick. Top with sliced strawberries and unsweetened coconut flakes.
Lunch: Large salad with leftover roasted chicken and vegetables from Dinner on Day 4, served over a bed of fresh romaine lettuce.
Dinner: Sheet Pan Lemon Pepper Cod and Green Beans. Place a 5-oz cod filet and a generous handful of fresh green beans on a baking sheet. Drizzle with olive oil, lemon juice, and black pepper. Bake at 400°F (200°C) for 12-14 minutes until the fish flakes easily.
Snack: Sliced cucumber sprinkled with sea salt and a squeeze of fresh lime.

Clean Eating Grocery Shopping List

Arrive at the grocery store prepared to avoid impulse buys. Stick to the perimeter where whole foods like produce, meat, and dairy are typically located.

Proteins: Chicken breast, turkey breast, lean sirloin, salmon filets, cod filets, canned chickpeas, plain Greek yogurt, eggs.
Vegetables: Spinach, mixed greens, romaine lettuce, asparagus, broccoli, snap peas, bell peppers (assorted colors), zucchini, mushrooms, onions, garlic, cucumbers, cherry tomatoes, carrots, Brussels sprouts, butternut squash, sweet potato, cauliflower (for rice).
Fruits: Berries (blueberries, raspberries, strawberries), banana, apple, avocado, lemons, limes, clementine.
Healthy Fats: Raw almonds, walnuts, chia seeds, flax seeds, hemp hearts, unsweetened coconut flakes, extra virgin olive oil, coconut oil.
Whole Grains & Pantry: Rolled oats, quinoa, unsweetened almond milk, unsweetened coconut milk, spices (cinnamon, turmeric, rosemary, thyme, paprika, black pepper), tamari or coconut aminos.

Meal Prep Strategies for Success

Dedicate two hours on a Sunday to set yourself up for a seamless week. Cook grains like quinoa in a large batch to use for multiple meals. Wash, dry, and chop all vegetables; store them in airtight containers, keeping more delicate greens separate. Hard-boil several eggs for easy snacks. Portion out nuts and seeds into small containers to avoid overeating. Pre-make salad dressings and store them in jars. Grill or bake chicken breast and salmon to have ready for quick lunch assembly. Having these components prepared eliminates daily cooking stress and ensures you always have a healthy option available, preventing deviation from your plan.

Healthy Clean Eating Swaps

Transforming your diet is about making smarter choices, not deprivation. Instead of white pasta or rice, try spaghetti squash, zucchini noodles (zoodles), or cauliflower rice. These swaps significantly increase your vegetable intake while reducing refined carbohydrates. Replace sugary sodas and juices with infused water; add slices of lemon, cucumber, mint, or berries to a pitcher of water for natural flavor. Swap processed vegetable oils for healthier fats like extra virgin olive oil, avocado oil, or coconut oil. Choose plain, full-fat yogurt over flavored, low-fat versions which are often loaded with sugar. Use natural sweeteners like mashed banana, unsweetened applesauce, or a tiny amount of pure maple syrup instead of refined white sugar.