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

---

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!

Tips for a Healthy Fall

New season, new opportunities, new goals. Now that summer is over, and what most people refer to as "bikini season" (although there's much more to summer than bikinis...), it's time to really focus on our goals. I'm actually not a big fan of summer. We live in GA and it's typically over 90 degrees and VERY humid every single day. Many people become more active in the summer but we actually tend to do the opposite. We don't hike as much and we just generally try to avoid anything outside. During the fall, winter, and spring you can typically find us on a hiking trail and I even like to get in a run or two when the weather is cooler.

All in all, there's just always excitement about new seasons, they provide fresh starts. Personally, this summer was pretty rough for us so we are definitely looking forward to putting the past behind us and will be revisiting some of our healthy habits along with you.

Tips for a Healthy Fall

1. Write down a 3-month overall goal, along with monthly goals and weekly goals
   • Choose goals that are deeper than physical appearance.
2. Start a workout routine
   • Try one of our Fall themed monthly challenges here.
   • Join our Fall Workout Challenge here.
   • Use this Gobble Til You Wobble Workout Circuit on days you can't make it to the gym.
   • This is also the perfect time for our 30-Day Walking Challenge.
3. Start making small changes to your eating habits
   • Just because you might be faced with a lot of unhealthy food choices over the next few months, doesn't mean you have to give into them.
   • It's definitely okay to eat that piece of pumpkin pie, caramel apple, or a few pieces of candy as long as you don't make a habit of it.
   • You can start small by drinking water instead of sugary beverages, eating a healthy breakfast, etc.
   • Join our 13 to Clean Challenge to learn more about the clean eating lifestyle.
4. Lighten up some of your favorite recipes
   • When buying canned pumpkin, be sure to buy pure pumpkin and not the mix.
   • Switch out the sugar for an alternative sweetener, even try banana!
   • Incorporate things like sweet potatoes and butternut squash as healthy side dishes.
   • Try these Fall Recipe Substitutions
5. Don't give up
   • It's okay if you have a few "off days", just get right back on track.
   • It's better to have a few healthy habits under your belt than to get waiting to "start".

REMINDER: Time is running out to join our Fall Workout Challenge. Get all the details here.

Don't keep putting off a healthy lifestyle. Start today!