1,800 Calorie Clean Eating Meal Plan

Woah. You guys! We released our 1,500 calorie meal plan last month and you absolutely loved it. It was so great to hear from all of you about how you incorporated it into your lives. Now it's time to introduce you to our newest meal plan, the 1,800 calorie meal plan.

As we mentioned before, many people have this idea of a magical number of calories being 1,200 but that is far too few calories, especially for those who are active. Individual calorie needs will vary but let's all start fueling our bodies with enough calories! Try this meal plan to meet your goals and have great tasting food at the same time. ;)

You may also find the following posts helps as you prepare your meals for the week:

• Our Top 5 Clean Eating Pantry Staples
• Essential Meal Prep Tools

>>>> Not sure how to get started? Join our FREE 13 to Clean Challenge. It's a 13-day plan that will set you up for a lifetime of success!

>>>> Looking for a printable version of this meal plan? Click here to print!
*You will be asked for your email address and then directed to the printable meal plan.

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1,800 Calorie Clean Eating Meal Plan

Breakfast:

• Scott drinks this protein shake for breakfast every single morning. I would say it's his obsession and has been for the last 2-3 years! This shake will keep you full because of the healthy fats, carbs, and protein. It's delicious!
• Blueberry Avocado Protein Smoothie
  • Calories: 304
  • Fat: 14 g
  • Carbs: 27.9 g
  • Protein 17.9 g

AM Snack:

• We also included these in our 1,500 calorie meal plan but just had to keep them in for this one too. They are so good, especially if you crave chocolate during the day! The recipe makes 4 servings (of 4 bars per serving) so after you make them, divide them up into little baggies and there's your snack for the week! You'll also be eating a serving of almonds to round out this snack.
• 4 Chocolate Protein Bars
  • Calories: 264
  • Fat: 2.8 g
  • Carbs: 36.8 g
  • Protein 22.8 g

Almonds (1 ounce/23 almonds)

• Calories: 162
• Fat: 14 g
• Carbs: 6.1 g
• Protein 6 g

Lunch:

• This simple and delicious avocado turkey burger is perfect to make in advance and tastes amazing, especially on an Ezekiel English Muffin! Just like breakfast, this contains the perfect mix of healthy fats, carbs, and protein. 
• Avocado Turkey Burger on an Ezekiel English Muffin
• Avocado Turkey Burger
  • Calories: 220
  • Fat: 13.3 g
  • Carbs: 3.7 g
  • Protein 22.8 g
• Ezekiel English Muffin (look for these in the freezer section of your grocery store)
  • Calories: 160
  • Fat: 1 g
  • Carbs: 30 g
  • Protein 8 g

PM Snack:

• Our 4 Ingredient Protein Pudding and Simple Baked Grapefruit are two popular recipes on our site. They are both simple but taste amazing! Even if you don't typically like grapefruit, try this recipe! Once again, you will also have a serving of almonds with your snack.
• 4 Ingredient Protein Pudding
  • Calories: 110
  • Fat: 1.1 g
  • Carbs: 6.6 g
  • Protein 18.70 g
• Simple Baked Grapefruit
  • Calories: 80
  • Fat: .3 g
  • Carbs: 20.5 g
  • Protein 1.5 g

Almonds (1 ounce/23 almonds)

• Calories: 162
• Fat: 14 g
• Carbs: 6.1 g
• Protein 6 g

Dinner:

• We make this grilled orange chicken almost weekly. If you are sick of plain, boring, and dried out baked chicken, give this recipe a try! When you pair it with sweet potato cubes you have the perfect filling dinner.
• Grilled Orange Chicken
  • Calories: 166
  • Fat: 4.7 g
  • Carbs: 3.6 g
  • Protein 25.7 g
• Sweet-Sweet Potato Cubes
  • Calories: 118
  • Fat: 4.6 g
  • Carbs: 18.5 g
  • Protein 1.4 g

Everything listed above brings your daily totals to:

• Calories: 1,746
• Fat: 70 g
• Carbs: 160 g
• Protein: 131 g

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Notes:

• Don't forget to include veggies in your day! I consider veggies "free foods" as long as you are eating them raw or close to raw (without adding a ton of olive oil, butter, etc). We love to cut up celery, carrots, and broccoli for the week.
• You can move around these meals if you want.
• Don't be scared to eat protein, carbs, and fats. Your body needs all nutrients.
• You'll notice that the calories are a little less than 1,800. Your exact calories will vary based on the brand of ingredients you use. I have calculated the macros based on the brands that we typically use.
• If you feel like you need a snack before bed, have eggs or another protein shake. It's better that you satisfy your craving with something healthy than devouring an entire pint of ice cream! Look for a cleaner protein powder. Look at the label...it should have few ingredients, low calories, low carbs, and low sugar. Adding a plain protein shake may add 120-150 calories to your day - this is not a deal breaker!

We will definitely be sharing more meal plans soon! Make sure you are subscribed to our email list so you don't miss when they are released!

1,500 Calorie Clean Eating Meal Plan

We hear from so many of you that are looking for meal plans. Finally, we decided to make a few that should fit many calorie needs. I know a lot of people (mainly women), think that the magic calorie number is 1,200 but that is FAR from the truth. I would say 1,500-1,800 is the minimum for most people. I'm starting with a 1,500 calorie meal plan to help encourage you to forget the idea of living on 1,200 calories.

These meals are reader favorites for a reason... they are delicious! All of the meals can be made ahead of time which is a huge time saver during the week. P.S. We share a lot of our food prep on Instagram (heandsheeatclean), Pinterest, and Facebook. So follow along!

You may also find the following posts helps as you prepare your meals for the week!

• Our Top 5 Clean Eating Pantry Staples
• Essential Meal Prep Tools

>>>> Not sure how to get started? Join our FREE 13 to Clean Challenge. It's a 13-day plan that will set you up for a lifetime of success!

>>>> Looking for a printable version of this meal plan? Click here to print!
*You will be asked for your email address and then directed to the printable meal plan.

1,500 Calorie Clean Eating Meal Plan

Breakfast:

• This recipe for Apple Cinnamon Steel Cut Oats was one of our very first recipes on the website and still continues to hold down a top spot! It's SO. GOOD. You can make a big batch in advance and then portion them out for the week. If you are not used to eating steel cut oats, this may seem like a lot of food but you need to fuel your body. The best way to get the correct serving size is by weighing your entire batch of oats after they cook and dividing by how many servings you made. Pair these oats with a few eggs and you have a complete breakfast.
• 1 serving Crock Pot Apple Cinnamon Steel Cut Oats
  • Calories: 193
  • Fat: 3.7 g
  • Carbs: 34.3 g
  • Protein 7.4 g
• 2 whole eggs (make them in the Instant Pot, oven, scramble them, or make an omelet) 
  • Calories: 140
  • Fat: 10 g
  • Carbs: 0 g
  • Protein 12 g

AM Snack:

• These bars are everything! If you are the kind of person who needs a little chocolate during the day or you will go crazy, you must try these. The recipe makes 4 servings (of 4 bars per serving) so after you make them, divide them up into little baggies and there's your snack for the week!
• 4 Chocolate Protein Bars
  • Calories: 264
  • Fat: 2.8 g
  • Carbs: 36.8 g
  • Protein 22.8 g

Lunch:

• This one is a staple in our house almost every week, especially during the cooler weather. We've been making ours in the Instant Pot lately but it can also be made in the Crock Pot or stovetop.
• 1 serving Bison Chili
  • Calories: 340
  • Fat: 15 g
  • Carbs: 22.6 g
  • Protein: 30.3 g

PM Snack:

• We love to mix frozen berries with Greek yogurt. One option is to go ahead and mix them together when you are getting your meals prepped for the day and by the time you are ready to eat the frozen berries should be melted. Another option is to thaw the fruit and then add to the Greek Yogurt. You could also use fresh fruit but we just love the juices from the frozen fruit.
• 2% Greek Yogurt (170 g)
  • Calories: 150
  • Fat: 4 g
  • Carbs: 8 g
  • Protein: 20 g
• Organic Frozen Blueberries (1 cup)
  • Calories: 60
  • Fat: 0 g
  • Carbs: 18 g
  • Protein: 0 g

Dinner:

• This casserole is another one of our top recipes! If you want to save some time on this one, make your chicken in advance (learn how to boil it here) and buy already cubed butternut squash.
• 1 serving Savory Chicken Casserole
  • Calories: 318
  • Fat: 10 g
  • Carbs: 13.1 g
  • Protein 28.8 g

Everything listed above brings your daily totals to:

• Calories: 1,465
• Fat: 46 g
• Carbs: 133 g
• Protein: 121 g

Notes:

• Don't forget to include veggies in your day! I consider veggies "free foods" as long as you are eating them raw or close to raw (without adding a ton of olive oil, butter, etc). We love to cut up celery, carrots, and broccoli for the week.
• You can move around these meals if you want. Sometimes I just want eggs and oats for dinner so that's what I have!
• Don't be scared to eat protein, carbs, and fats. Your body needs all nutrients.
• You'll notice that the calories are a little less than 1,500. Your exact calories will vary based on the brand of ingredients you use. I have calculated the macros based on the brands that we typically use.
• If you feel like you need a snack before bed, try our Four Ingredient Protein Pudding or a protein shake. It's better that you satisfy your craving with something healthy than devouring an entire pint of ice cream! Look for a cleaner protein powder. Look at the label...it should have few ingredients, low calories, low carbs, and low sugar. Adding a plain protein shake may add 120-150 calories to your day - this is not a deal breaker!

We will definitely be sharing more meal plans soon! Make sure you are subscribed to our email list so you don't miss when they are released!

5 Things We Have Done to Maintain a Healthy Lifestyle for 5+ Years

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We've been there before. We've been tired, stressed, and frustrated. You just have to take the first step. Then keep taking steps. They add up. You can transform your life. We did. We lost over 30 pounds; Scott went from waist size of 38" to 32" and I went from a size 10 to a size 2/4 (I was a size 2 but am now a size 4 - you can read more about that here.).

When we were packing for our trip to Jackson Hole this year it really hit me...I have ski pants (one pair because I don't ski often!) that I've been able to pack for four years. I don't even try them on, I just pack them. They are pants I only wear once a year but they always fit. Always. I don't worry if they will fit or not. That is an amazing feeling. You can experience this feeling too! Stop yo-yo dieting and starting living a healthy lifestyle all year long!

5 Things We Have Done to Maintain a Healthy Lifestyle for 5+ Years

1. We are consistent, not perfect.

We are always physically active even if our workouts are not always perfect. For example, some days I'll go in the gym to do an upper body workout from our She Sweats Workout Plan but I'll end up doing legs. Sometimes I don't even do anything that I had in mind. Sometimes the gym is just there for us to go to and keep up the habit. I don't always kill my workouts. I rarely ever walk out dripping in sweat. But we go - to keep the habit - to be consistent.

We also make time for food prep. Sometimes we make every single thing we need and have a huge spread of food covering our counter and sometimes we only make a few things just to get by for a few days. However, we never skip food prep - even if that means buying rotisserie chicken and making a big batch of sweet potatoes to go with it for a few meals. Honestly, we feel like making time to prep healthy food is more important than going to the gym. 

The habit of the habit is more important than the habit itself.

2. We have hobbies that keep us active.

Our workouts are not always in the gym. Any chance we get we climb mountains. Not only is hiking a good cardio workout but it's also a much needed mental break as we prefer places that have no cell service. We also have tennis rackets (notice I didn't say "play" but we do goof off with it...Scott calls it "Whitness" because I make up my own rules) and Scott skis and plays golf. Find something that you enjoy! Remember, health and fitness is not "one size fits all" - just because your best friend lost 20 pounds and loves to run doesn't mean that you will have the same success or enjoy it!

3. We think of this as a lifestyle and not a diet.

This isn't - and has never been - a diet for us. We live this way because it keeps us healthy and able to do all of the activities we enjoy. We don't train for competitions or photo shoots. We don't train for a half marathon and then quit everything. We just live this way to feel our best. There really is no other option.

4. We do not deprive ourselves.

If we want a piece of pizza or ice cream - we eat it. We don't eat it every day or even every week but we also don't really have many things that are "off limits". We do try to get the best version of whatever we are craving - bakery items made without high fructose corn syrup, food dyes, etc and we make a lot of our own treats (have you tried our cookie dough?!). We know our limits and we don't keep junk in the house, when we indulge it is outside of the house.

5. We do not follow and/or worship "fitness celebrities".

We live our own lives. We don't often scroll through social media to "be inspired" (this usually leads to comparison which isn't good for body image). Again, this is a habit for us so we just do it. It's fine to be inspired and motivated by others but you also have to find motivation within. This WILL take time for you to do and there will still be days that you don't want to do anything but that habit will keep you going. Work on building your good habits!

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