Clean Eating Plan For Weight Loss – Easy Tips For Beginners 2023

Reviewed by Dr. Drew Sutton, MD

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Clean Eating Plan For Weight Loss
Clean eating isn’t a challenge for beginners with the recommended meal plans below. Photo: Shutterstock

Losing weight can be tough, particularly for those who have never done so before. It necessitates significant lifestyle changes over an extended period of time. However, it can be made easier if one obtains and follows a well-crafted plan. This review delves into the specifics of a weight loss clean eating plan that is designed for beginners.

What Is A Clean Eating Plan?

A weight loss clean eating plan[1] is a blueprint that focuses on: 

  • Consuming whole foods that are as close to their natural state as possible.
  • Limiting your intake of processed and packaged foods.
  • Avoiding alcoholic and sugary beverages.
  • Controlling food portion sizes in order to avoid consuming too many calories.
  • Drinking plenty of water to support the body’s fat-burning processes and boost metabolism.
  • Exercising regularly to boost weight loss.

Create A Clean Eating Meal Plan To Lose Weight

Create A Clean Eating Meal Plan To Lose Weight
You should follow the recommended eat-clean plan to lose weight. Photo: Shutterstock


  • Cottage Cheese
  • 2 boiled eggs
  • 1 slice of whole-grain toast
  • 1 cup of green tea


  • Grilled chicken breast (4-6 oz)
  • 1 cup of roasted vegetables (such as broccoli, carrots, and cauliflower)
  • 1/2 cup of quinoa or brown rice
  • 1 tablespoon of olive oil and lemon juice dressing
  • Snack:
  • 1 cup of mixed berries
  • 1/2 cup of low-fat Greek yogurt


  • Grilled salmon (4-6 oz)
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed green beans or asparagus
  • 1 tablespoon of balsamic vinegar and olive oil dressing
  • Snack:
  • 1 small handful of mixed nuts and seeds
  • 1 small piece of dark chocolate (70% cocoa or higher)


  • 1 small apple
  • 1 tablespoon of almond butter (or other nut butter)

What Do You Need To Eat On A Clean Eating Meal Plan? 


Vegetables are essential for losing weight. They are naturally low in calories and high in fiber, which means they add bulk to meal prep and make food more satisfying without adding extra calories. Vegetables are also high in nutrients. They are high in essential vitamins and minerals, making them ideal for maintaining body health while losing weight. They are also available in a variety of flavors and colors. They can be added to any meal prep to provide nutrients while also keeping the weight loss diet flavorful and interesting to follow.

Whole Grains

Clean eating entails consuming natural foods that are mineral-rich without adding unnecessary sugars and fats. Whole grains fit this description as a necessary component of a weight loss diet because they provide fiber, vitamins, and minerals. They also help you feel fuller for longer periods of time, which aids in weight loss by reducing unhealthy appetite. They have a low Glycemic Index, which means they are absorbed slowly, hence aiding in appetite regulation.

Because whole grains are high in dietary fiber, they aid in the regulation of digestion and the reduction of cholesterol levels. These advantages help reduce calorie intake and improve weight management in addition to making you feel full. Whole grains also provide the vitamins and minerals needed to stay healthy and energized for longer periods.


Fruits are low in calories and high in fiber. Photo: Shutterstock

Fruits, like whole grains, are natural, making them an important part of a weight loss diet. They are high in essential nutrients such as antioxidants, vitamins, minerals, and fiber, which the body requires to stay healthy. Eating fruits while dieting ensures that your body receives the nutrients it requires to function properly.

Clean eating also entails limiting the number of calories consumed, and fruits help in this endeavor. They are low in calories and high in fiber, so they provide essential nutrients while also minimizing calorie intake. Fruits‘ natural sweetness also helps with weight loss by satisfying sugar cravings, lowering the likelihood of consuming products that are counterproductive. They are also adaptable, which means they can be incorporated into a variety of weight loss meal prep.

Lean Protein

Lean protein aids weight loss in a variety of ways. Because it is the most satiating macronutrient, lean protein keeps you full for a long time. Feeling full for an extended period of time reduces snacking, allowing you to keep your food intake under control.

Consuming lean protein also aids in muscle development. Muscle tissue outperforms fat tissue in terms of calorie burn. Consuming lean protein increases muscle tissue which boosts your metabolism and helps you lose weight.

Lean protein is essential for clean eating because it helps to maintain a positive mood and energizes the body. Proteins are used by the body to produce neurotransmitters such as dopamine and serotonin, which help regulate mood, increase energy, and maintain motivation. Lean protein sources are also high in other nutrients that promote overall health while losing weight.

Healthy fats

Healthy fats can help you lose weight by replacing saturated and trans fats. They aid in reducing cravings for unhealthy foods such as cookies, cakes, and potato chips. They also keep you full for a long time, reducing your chances of snacking on unhealthy foods. Nuts and seeds, fatty fish, avocado, coconut oil, and olive oil are all high in healthy fats.

Health Benefits Of Clean Eating For Weight Loss

Boost Your Energy

Clean eating introduces various nutrients, including vitamins, minerals, and antioxidants that support the production of cellular energy. Foods that are whole and barely processed typically have lower glycemic indexes. Because of this trait, they do not cause the kind of quick rises and falls in blood sugar levels that can make you tired.

Whole and natural foods, as opposed to processed foods, do not cause the body to go through energy-sucking processes like metabolic dysfunction, inflammation, and oxidative stress. Instead, they help your body produce consistent energy naturally and regulate your energy levels over an extended period of time. 

Enhancing Heart Health

Whole, unprocessed foods provide heart-healthy nutrients such as fiber, vitamins, minerals, and antioxidants. As a result, it improves heart health and lowers the risk of heart disease by reducing inflammation, preventing oxidative damage, and promoting healthy blood circulation.

Eating whole foods like fruits, vegetables, grains, and healthy fats also helps you consume fewer unhealthy products like saturated and trans fats. As a result, it lowers the likelihood of your heart developing bad cholesterol-related issues. Furthermore, healthy weight loss relieves stress on the cardiovascular system, promoting healthy heart function.

Improved Digestion 

Clean eating improves digestive function[2] by regulating bowel movements and encouraging the growth of beneficial gut bacteria. Consuming whole foods is one of the most effective ways to reduce the risk of digestive disorders like inflammatory bowel disease and constipation. Whole, natural foods, as opposed to processed foods, are high in fiber and low in unhealthy fats and added sugars, which can cause gastrointestinal inflammation and other digestive issues.

Clean eating encourages hydration, which aids in digestion. Water content in some whole foods, such as fruits and vegetables, can help keep stools soft and easy to pass. Clean eating also aids in the maintenance of a healthy weight, lowering the risk of digestive disorders such as food intolerances.

Healthy Aging

People’s bodies require fewer calories as they age, but they retain the same affinity for essential nutrients like vitamins and minerals. Clean eating can supply the nutrients needed to achieve this balance. Eating nutrient-dense foods provides these compounds while keeping food intake under control.

Clean eating promotes cognitive function and mental health, which aids in healthy aging. Whole foods, such as fruits, vegetables, and grains, are high in nutrients that promote brain health and reduce the risk of cognitive decline. Maintaining a healthy weight through clean eating also reduces the risk of obesity-related health issues, which can negatively impact your life as you age.

Better Healing

Consuming whole and natural foods introduces the vitamins, minerals, and antioxidants required for healthy cellular function in the body. It also provides your body with the nutrients it requires to repair and regenerate damaged cells.

Furthermore, whole, natural foods contain anti-inflammatory compounds such as omega-3 fatty acids and polyphenols, which aid in the healing process of the body. They do not cause inflammation, as opposed to processed foods. Instead, whole foods aid in the reduction of such processes that may impede healing. 

Tips For Maintaining A Clean Eating Meal Plan 

Take Small, Manageable Steps

Maintaining a weight-loss clean eating meal plan may be difficult given the extent to which you will need to alter your healthy lifestyle. Taking small steps, on the other hand, can significantly improve adherence. Smaller steps are more sustainable than large ones. Small, gradual changes to your habits increase your chances of sticking to the plan.

Making small changes one at a time can also assist you in identifying problem areas that require attention. For example, you can identify specific problems in your healthy diet and create a targeted plan to improve your eating habits. By gradually reducing your appetite and cravings, the new plan can help reduce the risk of binge eating and consuming unhealthy foods.

Follow The Rules

A weight loss clean eating meal plan outlines the rules to follow in order to achieve the desired results. The main rules are to avoid processed foods in favor of whole foods or minimally processed meals, to exercise on a regular basis, and to drink plenty of water. Following the rules makes the weight loss journey more effective. On the contrary, ignoring them could render your efforts ineffective. Fortunately, a clean eating meal plan consists of only a few rules that are simple to internalize and follow.

Plan and Prepare

Planning and preparation can assist you in staying on track during your weight loss journey. Setting realistic goals will help you stay motivated and focused throughout the weight loss process. You can make a week’s worth of meal prep plan, including snacks and any deviations you want to allow yourself. The plan will assist you in creating a grocery list of the ingredients required and in sticking to healthy options.

Other activities to prepare for the clean eating period include stocking your fridge with healthy snacks like fresh fruits and nuts and creating a meal tracking sheet. Each preparation improves your chances of adherence and increases your chances of reaching your weight loss goals.

Avoid Temptation

Temptations are unavoidable, given that humans are living beings who crave comfort food and occasionally make diet mistakes. Despite these flaws, one must overcome temptations in order to meet one’s weight loss goals.

Learning to overcome temptations is one of the most effective weight loss strategies available. You can do so by combining several strategies. Keeping healthy snacks on hand is one of the best strategies. Others include drinking plenty of water throughout the day to reduce cravings, tracking progress to stay accountable, and celebrating your endurance on a regular basis to stay motivated.

Seek Support

One of the most practical ways to achieve your periodic and overall weight loss goals is to have a support system. Finding others with similar health goals usually provides a sense of community and connection and is highly recommended, particularly for beginners.

You can build a support system in a variety of ways, such as by joining a weight loss group, finding a workout partner, or searching for online communities. You can then seek their assistance if you are having difficulty sticking to your clean-eating meal plan. The support system can assist you by offering relevant and practical advice as well as motivation. When you reach a milestone, the person(s) can also join you in celebrating your success, making the weight-loss journey more enjoyable.


A weight loss clean eating meal plan is a simple and effective way to lose excess weight and improve your health. Many people have used the strategy and achieved better results than those who did not have a plan. You can develop and successfully implement a clean eating plan by taking small steps and gradually changing your eating habits. A weight-loss journey guided by a clean eating plan may be difficult at first but once one has adjusted to the changes, it becomes effortless. It is critical to keep your sights on the prize because failure to do so is harmful to your health and overall well-being. 

Frequently Asked Questions

What is a weight loss clean eating plan?

It is a weight loss strategy that focuses on eating whole, unprocessed foods and limiting processed foods.

How does a weight loss clean eating diet work?

A clean eating plan aids weight loss by lowering overall calorie intake while increasing essential nutrient intake. It boosts metabolism and aids in the body’s fat-burning processes.

What are the benefits of a clean eating plan?

It increases energy, improves heart health, digestion, and metabolism, promotes healthy aging, and speeds up healing in cases of body tissue damage.

What foods are included in a clean eating diet?

A clean diet emphasizes healthy foods, unprocessed foods such as vegetables, fruits, lean protein, healthy fats, and whole grains.

What foods should I avoid on a clean eating plan?

Processed and packaged foods, unhealthy fats, and added sugars should be reduced or eliminated.

Does a clean eating plan suit vegetarians?

Yes, vegetarians and vegans can lose weight and improve their overall health by following a clean eating plan.

Are snacks part of a clean eating plan?

Yes, you can take healthy snacks, such as fruits, vegetables, and nuts.

Is a clean eating plan effective in weight loss?

It does not guarantee weight loss. However, most people who stick to a healthy weight loss plan and follow all of the rules achieve their weight loss goals promptly.

+ 2 sources

MIDSS adheres to strict procurement guidelines and relies on peer-reviewed studies, academic research institutes, and medical associations. We work mainly with peer-reviewed studies to ensure the accuracy of the information. We avoid the use of tertiary references. You can read about how we ensure the accuracy and timeliness of our content in our editorial process.

  1. Mete, R., Shield, A., Murray, K., Bacon, R. and Kellett, J. (2019). What is healthy eating? A qualitative exploration. Public Health Nutrition, [online] 22(13), pp.2408–2418. doi:
  2. Seal, C., Courtin, C.M., Venema, K. and Jan de Vries (2021). Health benefits of whole grain: effects on dietary carbohydrate quality, the gut microbiome, and consequences of processing. Comprehensive Reviews in Food Science and Food Safety. [online] doi:


Teresa Mboci
Pediatric Nurse, Nutritionist, and Wellness Author
A dedicated pediatric nurse with a passion for nutrition and wellness, Teresa has made it her mission to empower families with the tools and knowledge they need to promote optimal health and well-being in their children. With over 8 years of experience in the healthcare field and a background in nutrition, Teresa brings a unique perspective to the challenges facing families today. In her role as a pediatric nurse, Teresa has seen firsthand the impact that diet and lifestyle can have on a child's health, and in her writing, she shares her expertise and insights with a broader audience. Whether through her books, articles, or speaking engagements, Teresa is committed to helping families navigate the complexities of pediatric health and wellness with confidence and compassion.


Drew is a retired ENT doctor who now lives in the Southeastern US. He was a member of the American Academy of Otolaryngology and a Fellow of the American College of Surgeons. He has a bachelor’s degree in Biology and Psychology and an MD degree. He completed his internship in General Surgery and Residency in Otolaryngology-Head and Neck Surgery and practiced for almost 30 years in all aspects of ENT, including a specialization in disorders of the ear and skull base. Drew is passionate about communicating his clinical experiences and making his knowledge more accessible to the general public by medical writing.

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