7-Day Winter Clean Eating Meal Plan And Challenge - Beauty Bites (2024)

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Last updated on December 13th, 2023 at 03:17 pm

Time for the monthly clean eating challenge! This time we’ll reset and stay healthy with a 7-Day clean eating winter meal plan! The menu is packed with easy winter recipes and meal ideas that are perfect for the cold weather!

This healthy diet plan for winter includes a clean eating wintertime grocery list as well as easy winter recipes for dinner, lunch, breakfast, and even some snack ideas. Warming healthy soups, seasonal bowls, seasonal vegetable recipes – it’s all here!

7-Day Winter Clean Eating Meal Plan And Challenge - Beauty Bites (1)

If you’ve been around here for a while now, you know, almost every month we do a 7-Day Clean Eating Challenge. This challenge is a reminder to get back on track if you’ve gotten off! Yes, this means we don’t get to rest on our laurels for longer than 3 weeks.

I started this last year when I noticed I hadn’t eaten healthy pretty much in months because I was moving and was going through some challenging times. Well, they never stop, do they?

By doing these 7-day healthy eating challenges every month, you get to stay consistent with eating better and get to try new recipes. Sometimes the challenges are themed, and sometimes they aren’t. This month, I feel like it’s too cold to do almost any of my other meal plans, so we’ll do a clean eating challenge for when it’s cold, okay? A healthy winter meal plan.

If you’re interested, check out some of the previous challenges:

  • One Week Clean Eating Challenge (The First One)
  • 7-Day Vegan Meal Plan
  • Dairy-Free Gluten-Free Meal Plan

How To Eat Clean During Winter?

When it comes to eating healthy during winter, I’ve got one word: Soups. Soups are great if you’re trying to lose weight, stay healthy and prevent colds during winter. Of course, I’m not talking about the cheesy lasagna soups that you might find on Pinterest, I’m talking more about simple soups.

Broth-based soups and high-fiber soups filled with vegetables and protein. These are the perfect winter meals that you should be putting on your meal plan! Soups are filling, satisfying and delicious. They can help you lose weight and maintain a healthy weight, which can be a challenge during winter since we aren’t as active as when it’s warm outside.

The other thing we’re going to do is eat more of during winter are fruits and vegetables that are in season now. Some of my favorite seasonal fruits and vegetables during winter include clementines, oranges, bananas, kiwi, lemons, grapefruit, avocado, broccoli, cabbage, carrots, kale and cauliflower. You really can’t go wrong with eating these fruits and vegetables during winter.

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The Challenge

The clean eating challenge this month is simple: Eat clean all 7 days of the next week. No slip-ups, no cheat meals – just simple clean food for these 7 days.

I recommend having 2-3 big meals per day, spacing them out appropriately and limiting your snack intake to fruits, vegetables and nuts. I found this is what works for me best, I do not feel great when I eat constantly throughout the day.

Clean Eating Winter Meal Plan

You can use the winter meal plan that I share below, but you don’t have to follow it 100%. If you have a favorite clean-eating winter recipe, that you really want to make, add it to your meal plan for the week and try to eat more intuitively without obsessing over calories or macros.

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Day 1:

Breakfast: 2x Banana Oatmeal Muffins (make these ahead)

Lunch: Anti-Inflammatory Chicken Soup (make this ahead)

Dinner: Cauliflower Fried Rice

Day 2:

Breakfast: 2x Peanut Butter Breakfast Cookies (make ahead!)

Lunch: Cauliflower Fried Rice

Dinner: Mediterranean Salmon Bowls (use leftovers for lunch the next day)

Day 3:

Breakfast: 2x Banana Oatmeal Muffins

Lunch: Mediterranean Salmon Bowls

Dinner: Anti-Inflammatory Chicken Soup

Day 4:

Breakfast: 2x Banana Oatmeal Muffins

Lunch: Coconut Lentil Soup (make ahead)

Dinner: Avocado Chicken Salad (leftovers for next day)

Day 5:

Breakfast: 2 Peanut Butter Breakfast Cookies (make ahead!)

Lunch: Avocado Chicken Salad

Dinner: Egg Roll In A Bowl

Day 6:

Breakfast: Almond Butter Banana Oatmeal

Lunch: Egg Roll In A Bowl

Dinner: Coconut Lentil Soup

Day 7:

Breakfast: Apple Oatmeal Pancakes

Lunch: Coconut Curry Shrimp Soup

Dinner: Mediterranean Salmon Bowls

Winter Meal Plan Recipes:

You can see all the winter recipes that I shared in the meal plan at a glance below. This cold weather meal plan includes warming soups, nutritious salads, one-pan dinners as well as delicious oatmeal-based breakfast recipes.

Winter Breakfast Recipes

  1. Almond Butter Banana Oatmeal
  2. Peanut Butter Breakfast Cookies
  3. Banana Oatmeal Muffins
  4. Apple Oatmeal Pancakes

Winter Lunch and Dinner Recipes

  1. Anti-Inflammatory Chicken Soup
  2. Mediterranean Salmon Bowls
  3. Cauliflower Fried Rice
  4. Egg Roll In A Bowl
  5. Coconut Curry Shrimp Soup
  6. Coconut Lentil Soup
  7. Avocado Chicken Salad


You might have noticed, there aren’t as many salads and fresh vegetables and fruits on this meal plan, as there usually are. This might make it a little bit more difficult to get some vitamins, especially vitamin C. So I recommend, getting those fresh fruits and vegetables as snacks. An orange here, some lemon there – it will all add up! Here are some easy snacks that you might like:

  • Tropical Green Smoothie
  • Mandarines/Oranges
  • Grapefruit
  • Kiwis
  • Bananas
  • Almonds
  • Walnuts
  • Pistachios

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Don’t forget to drink lots of water! As I mentioned, we don’t consume many fresh fruits and vegetables during winter, therefore it’s even more important now to get enough water on a daily basis.

When you’re dehydrated, a few very bad things happen:

  1. you’re more susceptible to infections
  2. your skin seems to age quicker
  3. your digestion suffers
  4. you have more cravings and eat more
  5. you feel cold
  6. your mental clarity and productivity decrease

I personally seem to forget that I need water when it’s cold. So I found the best way to consume more water without thinking that I’ll freeze is to 1) drink more herbal tea, 2) have my bottle at my desk and 3) eat more soups!

So, make hydration a priority when you’re doing the clean eating challenge and the healthy winter meal plan.


I eat intuitively, but I do take a vitamin D supplement since I found out a year ago I had a deficiency. This is a very prevalent deficiency, as many as 40% of people in the world have it. A vitamin D deficiency can happen during winter, especially if you don’t live in a very sunny place (we don’t get vitamin D from food, but we can make it ourselves when we get enough sun exposure).

Before you decide to take a supplement I always feel like it’s best to talk to a professional and to make blood tests, so make sure to do that.

Now, let’s get some groceries and get ready to eat well and feel good this week, even when it’s cold!

Other Clean Eating Meal Plans

I hope you enjoy this healthy winter meal plan and the delicious winter recipes that come with it. Once the seasons change and the weather gets better, remember to check out these clean eating meal plans as well:

  • Clean Eating Meal Plan #1 (the most popular one!)
  • 7-Day Gluten-Free Dairy-Free Meal Plan
  • Low(er) Carb After 2 PM Challenge And Meal Plan

Yield: 8

7-Day Clean Eating Winter Meal Plan

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7-Day clean eating winter meal plan with a healthy grocery list! The meal plan includes easy winter recipes for dinner, lunch, breakfast and snacks like comforting soups, seasonal vegetable recipes and simple one-pan dinners.

Prep Time 10 minutes

Total Time 10 minutes


  • 1 cup oats
  • 2/3 cup peanut butter
  • 1 1/2 Tbsp honey (or more to taste)
  • 2 Tbsp coconut, shredded
  • 1/4 cup walnuts, chopped
  • 1 Tbsp sunflower seeds
  • 2 Tbsp chocolate, chopped
  • 1/2 tsp coconut oil


  1. Mix the peanut butter with the honey in a bowl
  2. Add the walnuts, sunflower seeds, oats, and coconut and stir together until combined.
  3. Take about 1 1/2 Tbsp from this mixture and roll in your hands as to form cookies or patties.
  4. Melt the chocolate with coconut oil and combine. You can do this by microwaving for 15-30 seconds and then consistently stirring.
  5. Drizzle the chocolate over the cookies quickly in all directions.
  6. Refrigerate the cookies for at least 1 hour and eat within 4-5 days. Store in the fridge.
  7. Original recipe from: Homemade Mastery.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 230Total Fat: 16gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 1mgSodium: 170mgCarbohydrates: 18gFiber: 3gSugar: 7gProtein: 7g

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7-Day Winter Clean Eating Meal Plan And Challenge - Beauty Bites (2024)


What are the rules for the clean eating challenge? ›

Give it a try for 30 days, sticking to the following guidelines:
  • Eat 5-6 meals small meals a day.
  • Eat every 2-3 hours.
  • Combine lean protein and complex carbs at every meal.
  • Drink at least 2 liters (8 cups) of water a day.
  • Keep clean foods nearby at all times to avoid skipping meals.
Dec 9, 2022

What does 10 days of clean eating do? ›

This elimination challenges you to eliminate certain items from your diet for 10 days: sugar, artificial sweeteners, alcohol and processed grains. Eliminating these things will help break your bad habits, crush your cravings, reduce bloating, improve mood and increase energy.

What do you eat during the 10 day challenge? ›

To reduce and eliminate acid, you need a diet consisting of live alkaline foods prominent in the 10-day diet challenge: dark green and yellow vegetables, soy beans, sprouted nuts, seeds, grains and essential fatty acids.

What foods are considered clean eating? ›

A clean diet may include whole fruits, vegetables, lean proteins, whole grains, and healthy fats while limiting highly processed snacks and other packaged foods with added sugar and salt. It may also be associated with terms like plant-based, grass-fed, sugar-free, or gluten-free.

Are eggs allowed on the clean diet? ›

Eggs are a great choice—and don't skip the yolk, or you'll miss out on extra protein and nutrients not found in the egg whites. Nuts, seeds and beans are all fantastic choices for plant-based proteins. Just be sure to look for lower-sodium options when possible.

Are eggs clean eating? ›

But it's pretty easy to get the recommended daily 0.8 grams of protein per kilogram of body weight—approximately 56 g daily for men and 46 g daily for women—even on a vegetarian or vegan diet. Eggs, dairy, beans and nuts are all suitable protein sources for a clean, vegetarian diet.

How much weight can you lose in a week with clean eating? ›

Dedicate yourself to the clean eating lifestyle, and you'll lose about 3 pounds a week, Reno says. The benefits go beyond weight loss. You'll stay healthy and have more energy.

How long does it take to see results from clean eating? ›

What happens when you start eating healthy? What we eat can affect all the processes in the body, including cell regeneration, inflammation, digestion and sleep. So it's no surprise that after even as little as 28 days of eating well you can expect to not only look better, but feel a whole lot better, too.

What to eat to lose 10 pounds in 14 days? ›

In addition to fruits and vegetables, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat are all recommended for rapid weight loss.

What food has no carbs? ›

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.

What can I eat everyday to lose 10 pounds? ›

Eat more fruits and vegetables.

Replace sugary snacks and starchy carbs in your diet with fruits and vegetables to enjoy their many weight loss benefits. A diet high in fruits and vegetables has been long touted to increase fiber intake and beat obesity.

What does Tony Robbins eat every day? ›

Tony himself follows an alkaline diet, which means eating foods with an alkaline pH rather than an acidic pH. Most meats and dairy are acidic, and while the alkaline diet doesn't cut out these foods, it emphasizes leafy green veggies, legumes and healthy fats.

Is peanut butter clean eating? ›

While it's true that some brands of peanut butter have higher amounts of sugar or sodium, peanut butter is generally still a safe and healthy option when consumed in moderation.

Is cheese OK for clean eating? ›

For those who can tolerate dairy, cheeses can be a healthy and nutritious source of proteins and healthy fats if consumed in moderation. Cheese is allowed in the clean eating meal plan, but with an asterisk. Processed cheese slices or other packaged foods that contain cheese should be avoided.

Is bacon clean eating? ›

As a processed meat, bacon is not what most experts would consider a health food. In fact, the World Health Organization (WHO) declared bacon and other processed meats class one carcinogens, a category of substances known to cause cancer that also includes cigarettes and asbestos.

What is the 80 20 clean eating rule? ›

The 80/20 rule is a guide for your everyday diet—eat nutritious foods 80 percent of the time and have a serving of your favorite treat with the other 20 percent. For the “80 percent” part of the plan, focus on drinking lots of water and eating nutritious foods that include: Whole grains. Fruits and vegetables.

What is the 5 day clean eating challenge? ›

If you're looking to detox and get back to being healthy, you can make yourself a 5 day clean eating plan. Clean eating is a simple concept— you only consume whole foods. By that, we mean foods that aren't processed or refined or are at least minimally processed.

What does a day of clean eating look like? ›

A clean-eating meal plan includes tons of fresh fruits and veggies, high-fiber whole grains and legumes, healthy fats and lean proteins (like fish and chicken). It skips added sugars and minimizes sodium and saturated fats that can damage our hearts when we eat too much of them.

What can two weeks of clean eating do? ›

The meals and snacks in this plan will have you feeling energized, satisfied and good about what's on your plate. And at 1,200 calories, this diet meal plan will set you up to lose upward of 4 pounds over the two weeks. Need a higher calorie level? See this same clean-eating meal plan at 1,500 and 2,000 calories.

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