Free printable clean eating meal plan
Whole ingredients, nothing ultra-processed, and no pretending that means joyless.
3 pages · A4 · no email required · prints fine in black and white
- The full week, 4 meals a day
- A grocery list grouped by aisle, with tick boxes
- A blank planner for your own week
The week
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Berry walnut overnight oats | Chicken kale sweet potato bowl | Salmon quinoa kale plate | Almonds and apple |
| Tuesday | Apple cinnamon oat bowl | Chicken quinoa kale salad | Turkey sweet potato skillet | Walnuts and pear |
| Wednesday | Berry chia oat yogurt bowl | Chicken lentil kale bowl | Cod quinoa sweet potato dinner | Pistachios and orange |
| Thursday | Banana walnut porridge | Chicken sweet potato kale salad | Salmon lentil vegetable plate | Cashews and kiwi |
| Friday | Berry almond baked oats | Chicken quinoa roasted vegetable bowl | Turkey kale sweet potato plate | Almonds and peach |
| Saturday | Pear berry overnight oats | Chicken chickpea kale bowl | Cod quinoa broccoli dinner | Hazelnuts and berries |
| Sunday | Peach cinnamon oat bowl | Chicken lentil sweet potato bowl | Salmon quinoa kale vegetables | Pecans and apple |
The grocery list
Every ingredient for the week, added up and grouped by aisle. Quantities are for one person, so double them if you are cooking for two.
Fruit and vegetables
- Sweet potato, 1.4 kg
- Kale, 1.3 kg
- Broccoli, 500 g
- Mixed berries, 500 g
- Apple, 350 g
- Avocado, 300 g
- Peach, 300 g
- Pear, 200 g
- Chickpeas, 200 g
- Asparagus, 160 g
- Zucchini, 150 g
- Bell pepper, 120 g
- Cucumber, 100 g
- Carrot, 100 g
- Orange, 100 g
- Banana, 100 g
- Green beans, 100 g
- Lemon juice, 30 g
Meat and fish
- Chicken breast, 1 kg
- Salmon, 450 g
- Cod, 400 g
- Lean turkey, 350 g
Dairy and eggs
- Plain Greek yogurt, 700 g
- Milk, 500 g
- Egg, 50 g
Cupboard
- Quinoa, 950 g
- Lentils, 500 g
- Rolled oats, 400 g
- Olive oil, 100 g
- Almonds, 80 g
- Walnuts, 70 g
- Cashews, 25 g
- Hazelnuts, 25 g
- Chia seeds, 21 g
Anything else
- Kiwi, 100 g
- Pistachios, 25 g
- Pecans, 20 g
How this week was built
- Told it to favour
- oats, berries, chicken, sweet potato, kale
- Told it to avoid
- processed food
FitLifeBud wrote this week from those few preferences. It was not built around your foods, your household or your goal, which is the part the app does once you tell it about yourself.
Frequently asked questions
Is it free, and do I have to give my email?
It is free and there is no email form. The download button gives you the PDF straight away.
What is in the clean eating meal plan PDF?
Three A4 pages: the full week of meals, the grocery list that matches it grouped by supermarket aisle, and a blank weekly planner you can fill in yourself.
Are there calorie counts on it?
No. The plan balances each plate around vegetables, protein and fiber rather than asking you to tally numbers.
How many people does the grocery list feed?
Quantities are for one person for the week, so double them if you are cooking for two. Weights are what ends up on the plate, so anything you cook from dry weighs less in the packet.
Can I get a plan built around my own food instead?
Yes. This week was generated by FitLifeBud from a short list of preferred foods. In the app you give it your own goal and the foods you actually like, and it writes your week and grocery list. The yearly plan starts with a 7-day free trial.
Is this medical or dietary advice?
No. It is general wellness information. If you have a health condition, food allergies or specific dietary needs, please speak to a qualified healthcare professional.
Other free meal plans
Want next week built around your food?
Tell FitLifeBud your goal and what you actually like eating, and it writes the week and the grocery list. No calorie counting. The yearly plan starts with a 7-day free trial.