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Clean Eating Challenge: Here’s how to eat clean for 7 days!

Content Editor & Ecotrophologist
Leonie is an ecotrophologist. She writes articles for foodspring about nutrition and healthy living. She also creates free food programs designed to help you reach your goals.

Clean Eating is one of the latest food trends. Stars like Angelina Jolie and Nicole Kidman swear by this lifestyle, and we’ll show you what’s really behind it.

Tosca Reno is considered the inventor of “eat clean”. With her bestselling books, she’s shaped the conscious nutrition lifestyle over the past few years and gotten a lot of hype in the U.S. Now her ideas are also gaining traction on an international level. Below we’ll take a closer look at her methodology and put together an Eating Clean nutrition plan for you.

Your 7 Day Clean Eating Challenge

You are what you eat…

Want to feel better overall, and take your fitness to the next level? Then we have the perfect challenge for you. Eat clean with us for 7 days. You’ll see – you’ll feel fitter and more alive. 

What is Clean Eating?

This method’s philosophy is simple: pure foods. Here are the basic rules:

  • Foods with no artificial additives
  • Foods with no refined sugar
  • Environmentally friendly production methods
  • Regional & seasonal
  • Fresh & homemade
  • Lots of vegetables and wholegrain products

The Eating Clean concept isn’t all that new. On the contrary, this method is pretty much the same as a healthy and nutritious diet. Does that mean it’s not really a diet at all? Yep! A clean “diet” is really more of a healthy and conscious way of eating and living. Its focus is on crisp, fresh, and natural foods with balanced proportions of carbs, fats, and proteins.

Following the motto: “back to the roots”, clean eats involve lots of cooking at home, and meals with fresh and seasonal ingredients. Overall the method avoids processed foods, inviting you to take a closer look at your diet, production methods, and overall sustainability.

Welcome to feeling good in your skin

Tosca Reno is a bestselling author and the pioneer of the Eat Clean method, who used a nutritional plan without processed foods to lose weight in a healthy and effective way. So, in combination with a healthy calorie deficit, this philosophy is a great way to improve your health and meet your fitness goals!

Whether your goal is to lose weight or just eat a balanced diet, the basic rules of Clean Eating serve as the framework for your conscious lifestyle.


To help focus on your fitness goals we recommend doing our free Body Check. Define your goals, calculate your BMI, and get nutrition and training tips tailored individually for you.

Start your free Body Check now

Foods for Clean Eating

a photo of a selection of foods in a heart shape that are okay for clean eating - nuts, avocado, salmon, orange, cherry tomatoes, lentils, spinach leaves, spices, oats and a bowlful of oil.

Want to get started with clean foods or just find out if this concept is right for you? Avoid processed ingredients and choose from the whole foods listed below.

  • Legumes: red & yellow lentils, peas, green beans, chickpeas, edamame,…
  • Nuts and seeds: Sunflower seeds, pine nuts, Chia Seeds, Nuts & Berries, flaxseeds, almonds, walnuts, tiger nuts,…
  • Fresh vegetables: eggplant, cauliflower, beans, broccoli, peas, edamame, fennel, kale, cucumber, carrot, potato, garlic, kohlrabi, pumpkin, chard, bell peppers, mushrooms, leek, radishes, beetroot, lettuce, spinach,…
  • Herbs: basil, dill, chervil, cress, chives, thyme, oregano, rosemary,…
  • Fresh fruit: apple, pineapple, avocado, banana, pear, strawberries, raspberries, blueberries, grapes, cherries, plums,…
  • Whole grains and pseudocereals: buckwheat, couscous, spelt, oats, millet, barley, brown rice, polenta, quinoa,…
  • Dried fruit/vegetables: apple, apricots, pineapple, banana, figs, physalis,…
  • Protein sources: Lentils, sunflower seeds, peanuts, tuna, turkey breast, chickpeas, oat flakes, salmon, organic milk (products).

Clean Eating Recipes

Green breakfast smoothie

Our green smoothie is a blast of nutrients for breakfast and it’s ready in minutes!

A photo from above of a green power smoothie suitable for clean eating

See the Recipe here

Chicken Sweet Potato Bowl

Colorful, flavorful and filling! Use up any extra veggies you have lying around. This hearty bowl gives you a great mix of micronutrients and a heap of protein. 

a view from above of a sweet potato chicken bowl by foodspring

Get the recipe

Couscous Salad

Eat Clean and Meal Prep are totally compatible: For example, couscous is excellent for precooking. Doesn’t matter if you eat it cold or warm – this salad makes for a balanced meal.

a bowl of couscous salad for your clean eating meal planning

Get cooking

Clean Nutrition plan – 7-day challenge

Want to eat cleaner but don’t know where to start? Then our Clean Eating Plan will help you eat a healthy and balanced diet for 7 days.

Tosca Reno recommends 6 meals a day in her books. But we know that your everyday can be hectic at times, so we’ve developed a plan with 5 meals a day. It’s tasty, suitable for normal life, and full of varied dishes adapted to your busy schedule.

By the way: Our high-quality protein products are a perfect complement to this plan with their boost of protein power.


Can I lose weight on this plan?

Eating mostly whole foods will be good for your health in the long run, and fresh and unprocessed food should always be the basis of healthy eating. The most important factor in weight loss, however, is not your choice of food, but how many calories you consume in total. Our calorie chart will help you figure out how many calories you are consuming. For long-term weight loss, we always recommend a moderate calorie deficit of 300 to 500 calories. Make sure you adjust your calorie requirements regularly to reach your health goals.

Our Conclusion

Clean Eating is more than just a trend because it’s about a fundamental focus on fresh foods like vegetables, fruits, whole grains like oats, and high quality protein sources instead of processed ingredients. It also emphasizes seasonal and regional products and a healthy, conscious and respectful approach to food.

How strictly you adhere to the basic rules of this method depends entirely on you. At its core, this method offers a good, basic framework for all those who want to be more aware of what they eat or reach their health goals.

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