7-Day Winter Clean Eating Meal Plan And Challenge

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Last updated on November 23rd, 2022 at 04:53 pm

Time for our monthly clean eating challenge! This time we’ll reset and stay healthy with a 7-Day winter clean eating meal plan featuring easy winter 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!

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 challenges every month, you get to stay consistent with eating healthy 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.

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.

Winter Clean Eating 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 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.

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


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

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