This is the first of many meal plans to come. It’s a basic clean eating meal plan to help you get started with clean eating. The plan is very versatile and can be adjusted for almonst any need you have. Adjust portion sizes easily, substitute ingredients as needed, keep snacks simple and if anything feels overwhelming, just switch out a meal for something more basic. Simple!
Note that it’s helpful to have a slow cooker for this plan, but not critical.
CALENDAR VERSION – Free
In this version, I give you a 1 week, calendar-style layout (pictured below) with clickable recipe links. I also gave you some leftovers as followup meals, some very basic snacks and recipes that are more on the simple side. Keep in mind that if any of this feels overwhelming or like it’s anything but “basic”, it’s okay. Simplify even further. Have leftovers from a particular recipe? Use those instead of cooking the next meal on the list! Do what you have to do to make this plan work for you. These plans are outlines, they are not written in stone. Make it work for you and your life.
This free download is clickable and will take you to recipes on my web site. You can download it here. Please be sure your device can read pdf files before downloading.
EXTENDED VERSION – $6.00
I created a complete meal plan with everything you need to follow the 1 week plan. Everything from shopping lists to the recipes themselves are contained in one, handy pdf. file. Please note that in addition to the extended version, you should also download the free version for the complete package. That way, you have ease of use regardless of how you are accessing the plan, both online and on paper if you print this. And again, if any of this feels too much, feel free to simplify further. It’s just a starting point. You can do this!
Here’s what you get when you purchase the extended version:
- A few dessert suggestions
- Prep list for your weekend
- Shopping list
- All recipes are included so you don’t have to click through. Just print and go!
This plan will be delivered to you via email and is a pdf file. So please be sure your device can read pdf files before downloading. Also, this download link does expire. So be sure to download and save as soon as you get it.
(Purchase not refundable.)
Danielle Broderick says
I can’t wait to try these. I think I will purchase your extended version as well! Great job and thanks so much for this!
The Gracious Pantry says
Danielle – Thanks so much! Let me know what you think of it! 🙂
Sarah says
This looks great! Thank you. Just letting you know that the free calendar version says that the upgrade is available for $4, not $5.
The Gracious Pantry says
Sarah – Oops! Okay, thank you!
Sarah Paul says
Very interested in learning more! Most of my family needs tone grain free due to some dietary restrictions…how would that fit in with your meal plans?
The Gracious Pantry says
Sarah – This plan is not grain free. But I will have a meal plan coming up soon that is.
Jenny says
This looks awesome! I try to eat healthier but find myself running out of ideas quickly when it comes to meals. Excited to check this out! Thank you! t
The Gracious Pantry says
Jenny – My pleasure! I hope you enjoy it! 🙂
Judith Faith says
Is there a vegetarian plan?
The Gracious Pantry says
Judith – Not yet, but there will be. This is the first one I’ve done and they are a lot of work to put together. But I’m hoping to do 1 per month.
Puj says
Hi, this website is great! I’m also after a vegetarian version, i’m a lacto vegetarian. Do you have anything suitable? Thanks
The Gracious Pantry says
Puj – Not yet, but I’m working on more meal plans now. This was the very first that I have done like this and it takes a while to get it all put together. But I’ll work as fast as I can! 🙂
Bunny 2 says
I just heard about this site from a friend of mine who has made some remarkable changes health wise, from eating clean, and she looks amazing. Ive struggled for a few years with the proper methods of eating, but I her success has truly motivated me. Thanks you for this! 🙂
The Gracious Pantry says
Bunny 2 – My pleasure! Enjoy!
Cristie says
I cant print the free calendar :o(
The Gracious Pantry says
Cristie – Why? What’s happening?
Leah says
I really want to try this. We tried clean eating before and, honestly, when my husband deployed it just became very difficult to maintain in terms of time management (my fault but either way). I was wondering if you do any consulting and if I could speak with you one on one (of course I would pay for your time). I would like to discuss a few things and have some health/medical concerns. Please, if you have some time, give me a call or email me or if you have someone you recommend that would be great too (lil_nitelite@yahoo.com). I would be so grateful!
The Gracious Pantry says
Leah – Here is my consultation page. I don’t know if it’s what you’re looking for though as I can’t give medical advice or anything related. https://www.thegraciouspantry.com/talk-to-tiffany/
Susanne says
I would like to download both the free and 5.00 into to clean eating plan but when I add to cart I only get a ‘Pin It’ box and nothing happens. Any suggestions?
The Gracious Pantry says
Susanne – Sorry about that! I added a text link below it. Can you click on that?
Susanne says
Yes that worked! Could you also add a text link for the free calendar version? Thanks so much!
The Gracious Pantry says
Susanne – Done! 🙂
Stephanie says
I just purchased the extensive meal plan for the week and I haven’t got the email yet. I was able to view it when I downloaded it from your page but now I can’t find it. It looks awesome. Do you have a months worth of different meals that I could purchase? I have a meal plan now that I have been using for the past couple months that has worked great. Just looking for a change up!
The Gracious Pantry says
Stephanie – Not yet, but I will. Right now, I’m working on a paleo plan and a vegetarian plan. They just take a while to put together. But I will work on a month plan as well when I’m done with those. 🙂
Michelle says
Thanks so much for putting together this menu plan, I’m really excited to try it out! However, my download link “expired”! Nothing in this post, the checkout page, the confirmation email, or the download page say anything about having a time limit on this, so I was definitely surprised! I realize it’s a free thing and I can just go “re purchase” it, but it’s really frustrating to have this hassle unexepectedly. Maybe you can update some of the wording to give future readers a heads up.
The Gracious Pantry says
Michelle – Consider it done! 🙂 Sorry for the inconvenience.
Chelsea says
I’m getting ready to start the plan on Monday and very excited albeit a bit nervous about time management. Since I’m just cooking for one, do you recommend buying two whole chickens or one?
The Gracious Pantry says
Chelsea – Depends on how much you eat. My instinct tells me you only need one. But it’s up to you really. 🙂