Clean Eating: Definition, Foods, & Meal Plans

By Sukhman Rekhi, M.A.
​Reviewed by Eser Yilmaz, M.S., Ph.D.
Feel like you could be eating healthier? Let’s take a look at what clean eating really is, the benefits of a clean diet, and ways to eat cleaner. 
*This page may include affiliate links; that means we earn from qualifying purchases of products.
Commercials advertising delicious boxes of pizzas, the aromatic scent of freshly baked chocolate chip cookies in the oven, or munching on those chips in bed before realizing you’ve reached the bottom of the bag—trying to eat clean isn’t often an easy feat. But it is attainable. Maybe you’re an emotional eater like me. Perhaps the convenience (and let’s be honest, the price) of fast food appeals to you. 
Whatever the situation may be, in this article we will discover ways to incorporate a cleaner, healthier diet into your life and discuss tips to make clean eating a bit easier.
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What Is Clean Eating? (A Definition)

Before we begin, let’s talk about the word choices we use for food. To be clear, there’s no such thing as “dirty eating.” No food on its own is inherently bad, perhaps unless it’s expired or is highly processed. All types of food—whether it be leafy green salads or saucy spaghetti with a delicious piece of restaurant bread—can be enjoyed in moderation.

The philosophy behind clean eating is relatively simple. Clean eating encourages the consumption of whole foods, while minimizing or eliminating processed foods that contain added sugars, salts, and artificial ingredients. Benefits of this dietary choice include feeling more energized, improving heart health, and losing weight if that is what is desired (Baker & Walsh, 2020).

What does it mean to eat clean foods?
Let’s take a look at the differences between whole foods and processed foods. While whole foods are characterized as foods that have not been altered from their natural state or have added ingredients, processed foods are often stripped of their natural nutrients. This process of manipulation occurs when harmful sugars, sweeteners, flavors, and preservatives are added to foods. Although many foods we eat are lightly processed, such as fruits being cleaned or nuts being roasted before being stocked on grocery store shelves, this is usually done to screen through foods for safety. Highly processed foods, however, can diminish vital nutrients and can increase the risk of several medical conditions (Pagliai et al., 2021). 

Now that we have a bit more understanding of whole foods, what does this look like in application? One example includes eating whole-grain tortillas and grass-fed meat for burritos rather than flour tortillas or factory farm meat. Another may look like drinking water instead of sugar-filled drinks such as soda. And while most of us love a good potato, clean eating experts advise potatoes to be baked rather than fried. We’ll take a closer look at a longer list of clean foods down below. 

While clean eating may be a great option for you if you’re looking to incorporate more whole and natural foods into your diet, researchers also suggest that being too restrictive about your food plan may be detrimental (McCartney, 2016). Eliminating all foods with added sugars or limiting yourself from indulging in cravings from time to time may not only lead to feelings of irritability and increased hunger, but you may end up overeating to compensate or could be at an increased risk of developing an eating disorder (Ambwani et al., 2019). 

A good reminder here is to choose a dietary lifestyle that is best for your body and speak with a healthcare provider about any nutritional questions or concerns you may have.

Barriers to Clean Eating

Clean eating can be a great lifestyle choice, but it may not always be the most available option for all of us—and that’s okay. Let’s go over some barriers to clean eating and discuss a few alternatives (Sequin et al., 2014). 

  • Affordability. Naturally healthy and whole foods may not be the most economically efficient option for all of us. Those of us who live in lower-income households may not have adequate resources in our communities or be able to afford the costs of healthy eating. While several natural foods may be available through local farmer’s markets, sometimes these markets can be much more expensive than regular grocery stores and many do not take coupons, food stamps, or EBT cards. Community gardens and community-sponsored nutrition assistance programs are great alternatives. However, if they are not offered where you live, you may consider growing a couple of types of fruits and vegetables in your home, even on a patio. 

  • Food Deserts. Some of us have more access to various types of supermarkets and grocery stores. This is not always the case in rural communities, which are geographically distant from food sources, or in many urban neighborhoods with limited resources. A potential solution to this is to take turns with community members traveling to healthy food markets or to see whether you have access to farms in your community. 

  • Time. Not all families, especially those who come from communities where all household members have to work, have the time to dedicate to cooking healthy food daily. Parents often have multiple jobs to make ends meet and find it easier to buy fast food or heat-and-serve processed foods for their children. An alternative for families looking to incorporate clean eating into their lives is to set one day of the week for meal preparation and include their children in the process by transforming cooking time into a fun family activity. 

  • Social Circumstances. Do you find yourself eating healthy when on your own but suddenly your clean eating goes down the drain once you’re at a social gathering? This is a common problem for many of us because food is often culturally shared and socially enjoyed. You may try to discuss your new dietary habits with your loved ones as a means of social support and encouragement. Alternatively, you may also want to be kinder to yourself if you do eat food that doesn’t strictly follow a clean eating plan when you are socializing with others. ​

Clean Eating Food List

Let’s take a look at some healthy foods to incorporate into your clean eating diet. This list is by no means exhaustive but includes a few options for different forms of macronutrients and micronutrients (USDHHS, 2014).  

Carbohydrates​
With carbs, you may want to stick to options that are lower in processed sugars and higher in fiber. Here are some options:
  • Strawberries
  • Cherries
  • Blueberries
  • Apples
  • Bananas
  • Mangos
  • Oranges
  • Peaches
  • Pineapples
  • Dried Fruit
  • Beans
  • Peas
  • Corn
  • Sweet Potatoes
  • Yams 
  • Squash
  • Carrots 
  • Whole Grain Pasta
  • Whole Grain Bread
  • Whole Grain Tortilla
  • Quinoa
  • Oatmeal
  • Gluten-Free Rice 
  • Honey 

Proteins
When we talk about different protein options, we want to make sure they are high quality (e.g., organic, plant-based, or grass-fed). Below are options of healthy proteins to try. 
  • Organic
    • Chicken
    • Turkey
    • Eggs and Egg Whites 
    • Duck 
    • Cheese/Cottage Cheese
    • Butter and Cream
    • Yogurt 
  • Plant-Based
    • Lentils
    • Beans
    • Chickpeas
    • Legumes
    • Buckwheat
    • Tofu
    • Edamame 
  • Grass-Fed
    • Beef and Steak
    • Goat
    • Lamb
    • Cow’s Milk
    • Sheep’s Milk
  • Seafood Options
    • Lean Fish (e.g., tilapia, tuna, trout)
    • Fatty Fish (e.g., salmon, sardines)
    • Shellfish and Squid 

​Fats
Most of the healthy fats from which we can derive nutrition are often found in whole, plant-based food options. Here is a list of some healthy fats you may want to include in some of your home recipes. 

  • Peanut Butter or Almond Butter
  • Nuts (e.g., peanuts, almonds, walnuts, cashews, pistachios, etc.)
  • Seeds (e.g., flax, chia, sesame)
  • Sesame or Flaxseed Oil
  • Avocados
  • Coconut
  • Olives and olive oil

Clean Eating Snacks

Looking for cleaner alternatives to your favorite salty snack or love of brownies? Let’s use some of the ingredients from the lists above to incorporate into these snack options below.

  • Banana chips. Have any overripe bananas lying around? Slice them into small pieces, spread them on an oven sheet, and bake them for a few minutes. Want to spice it up? Add a little bit of tajin for more flavor. 

  • Overnight oats. Need a breakfast treat? Mix some oats with a cup of milk of your choosing (e.g., almond), some nuts, and a pinch of protein powder. Leave it in the refrigerator overnight and enjoy it in the morning. 

  • Green smoothie. Do you dread getting your veggies in? Try a smoothie instead. Use leafy greens such as spinach or kale as your base, add water or nut-based milk, and include a fruit of choice (e.g., strawberries work great here). If you’re interested in some add-ins, maca powder or chia seeds are great options. Play around with some fresh ingredients and see what you like. 

  • Almond butter apples. Got a sweet tooth and trying to stop yourself from inhaling that chocolate bar sitting on your counter? Try cutting a few slices of your favorite variety of apples and add a bit of almond butter on top of each slice for a sweet alternative.

  • Peanut butter and fruit wrap. All the sweetness from your favorite peanut butter and jelly sandwich but dressed up with healthy food choices. Use a wrapping medium of choice (e.g., whole wheat tortilla), spread some peanut butter on it, and add your choice of fruit—berries are a great option here. Roll it up and enjoy. 

  • Lettuce wraps. Spice up this snack with a low-carb alternative. Choose some lettuce of your choice, add your favorite form of seasoned protein (e.g., grilled chicken or black beans), and mix in a few peppers. Add in your favorite spices, some sesame oil, and minced garlic cloves for taste. ​

Clean Eating Diets and Meal Plans for Weight Loss

Looking for meal plans to start your clean eating journey today? Here are a couple of options you may want to consider. 

Mediterranean Diet 
One popular diet is the Mediterranean Diet. You may have heard of this, especially if you regularly eat food from countries surrounding the Mediterranean Sea. Research has suggested that this diet can help prevent chronic conditions and lead to weight loss. Foods often used in Mediterranean cuisine are plant-based (e.g., leafy vegetables, nuts, fruits, herbs) while animal meat is still eaten, but in reduced quantity. Additionally, a few other rules of the Mediterranean Diet include eating fish over other animal meats, drinking mostly water throughout the day for beverages, and using olive oil and other healthy fats as a replacement for butter and other oils (Davis et al., 2015). 

DASH Eating Plan
The DASH Eating Plan is an acronym for Dietary Approaches to Stop Hypertension. This diet is less focused on the total elimination of some foods and instead encourages the consumption of whole foods. Foods promoted in the DASH diet include fruits, vegetables, poultry, beans, fish, and whole grains. The DASH diet also encourages you to limit the intake of desserts, sugary drinks, sodium, and fatty meats. Those who follow the DASH diet may be likely to lower their blood pressure and cholesterol (Campbell, 2017).

Paleolithic Diet 
Paleo diets not only focus on eliminating unnecessary adding sugars or ingredients, but they are also dairy and gluten-free, which may benefit people with lactose intolerance or celiac disease. Foods most often used in a paleo diet include fruits, vegetables, nuts, seeds, and meats. Research also suggests that a paleo diet has been shown to support weight loss and decrease inflammation (de Menezes et al., 2019).

Tips to Start with Clean Eating

Clean eating isn’t something that can be done overnight and may take time to build up to before adopting it as a lifestyle choice. Here are some tips to help as you start (or continue) a clean eating journey. 

  • Find recipes online for clean eating diets and use the ingredients as a guide for your next grocery shopping trip.
  • Once you have gathered the necessary foods for your recipes, try to set 1-2 days aside a week for meal preparation. 
  • If you’re going out for a meal, try checking the restaurant’s menu online to identify healthy options before you leave.
  • Hydrate yourself with enough water and avoid sugary drinks.
  • If you struggle with incorporating vegetables into your diet, start with one or two veggies you do like, such as potatoes and carrots.
  • Share your clean eating journey with a friend or family member to build social support and accountability. ​

Clean Eating Recipe Videos

If you’re like me, you might learn recipes more easily when someone is showing and explaining how to make them. Now let’s take a look at some videos that offer some clean eating recipes. Which one will you make?

Clean Eating for Beginners

Clean Eating Vegetable Recipe for Weight Loss

Clean Eating Fruit Salad Recipe

Clean Eating Dessert Recipe

Articles Related to Clean Eating​

​Want to learn more? Check out these articles:

Books Related to Clean Eating

If you’d like to keep learning more, here are a few books that you might be interested in.
​

Final Thoughts on Clean Eating

Revamping your diet can be a challenge, but it is something you can achieve. If you’re looking for a new diet or just to eat healthier, clean eating may be a choice you want to consider. A gentle reminder that clean eating is a lifestyle choice and may take time to get used to. If you find yourself struggling to keep up with clean eating habits, try your best to be kind to yourself and remember to focus on eating in moderation. Hopefully, this article helped you gain a foundational understanding of clean eating and provided tips to start your clean eating journey. Good luck and happy (and healthy) eating!

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