With the barrage of fast-food restaurants, convenience food, and food delivery services, it often feels easier to eat unhealthy meals than healthy meals. But eating healthy foods at home is always better for your health and your wallet. So, how can we make home-cooked healthy meals a habit?
Here we give you easy clean eating recipes for beginners that you can use to prepare quickly and with no hassle.
What Is Clean Eating, Anyway?
Clean eating describes a flexible way of healthy eating. Eating clean does not fall under the categories of other diets like paleo, Mediterranean, or vegan. Instead, clean eating encompasses eating primarily whole foods like fruits, vegetables, whole grains, nuts, seeds, beans, low-fat dairy, eggs, fish, and lean meats. Eating these foods offers vital nutrients like complex carbs, healthy fats, essential amino acids, vitamins, minerals, fiber, and antioxidants.
Clean eating emphasizes the importance of staying away from processed foods, saturated fat, added sugars, refined grains, and unhealthy additives and preservatives.
When done right, clean eating can help manage metabolic conditions like insulin resistance, type 2 diabetes,
Easy Clean Eating Recipes for Beginners
Here are some easy clean eating recipes that require minimal measuring and can be quickly prepared.
1. Tacos
Are you wondering, “what should I eat for dinner?” We have the answer for you: tacos! Tacos can be quickly prepared and packed with veggies and lean meats to offer a healthy, balanced meal. First, prepare lean ground beef in a pan and cook until fully browned. Then prepare sauteed veggies to use as a filling. Add onions, garlic, red cabbage, zucchini, and bell peppers to another pan and saute in olive oil. Add a can of rinsed black beans. Add seasonings like chili powder, cumin, garlic powder, paprika, and a little cayenne pepper.
Fill whole-grain taco shells with the ground meat, vegetables, and beans, and top with sliced avocado, salsa, hot sauce, and cilantro. As an alternative to ground meat, you can also use fish to prepare fish tacos. Use a vegan sriracha mayonnaise to give the fish tacos a kick of flavor.
2. Veggie Burritos
Another Mexican classic, burritos are quick and easy to prepare. This version of a burrito contains no meat. However, this burrito recipe is so packed with ingredients that we don’t think you’ll miss the meat component! First, saute firm tofu in a pan and break up with a wooden spatula, so it resembles ground meat. Add your other ingredients to the pan, like onions, garlic, bell peppers, zucchini, tomatoes, corn, kidney beans, and black beans. Season with chili powder, garlic powder, paprika, cumin, salt, pepper, and cayenne pepper.
In a separate pan, prepare your brown rice. Now, it’s time to assemble your veggie burritos. Line a whole-grain tortilla with brown rice and top with your tofu, beans, and veggies. Top with hot sauce, salsa, guacamole, chopped cilantro, and a squeeze of lime.
3. Baked Salmon with Veggies
Baked salmon with veggies is an easy clean eating recipe that complies with the paleo, keto, and Mediterranean diets. Place a piece of salmon on foil or a baking sheet and season with salt, pepper, lemon juice, garlic, and a little bit of maple syrup and olive oil. Surround the fish with tomatoes, onions, and asparagus bits. Bake in the oven until the fish is done and veggies are tender. You now have a low-carb dinner that offers plenty of protein, healthy fats, and veggies.
4. Overnight Oats
Are you looking for a clean eating breakfast that’s also fast and easy? Overnight oats are your best friend. You can prepare all of the overnight oats on Sunday night for the following week, and you’ll have an easy and tasty breakfast-to-go every morning. Plus, oats are incredibly versatile and you can use different fruits and flavors for each jar of overnight oats.
Try this idea for overnight chocolate oats. Place a serving of oats in a jar with a small spoonful of cocoa powder. Add your favorite plant-based milk, like soy, coconut, or almond milk. For extra protein, add a couple of tablespoons of ground flaxseeds. In the morning, top with a scoop of peanut butter and sliced bananas.
Alternatively, try adding crushed walnuts, raisins, chopped apples, and cinnamon to your overnight oats along with almond milk. In the morning, you’ll have overnight oats that remind you of apple pie.
5. Tofu Veggie Stir-Fry
This Asian-inspired recipe offers lots of veggies, protein, and whole-grains. First, saute veggies like carrots, snow peas, broccoli, cauliflower, onions, and zucchini. Add firm tofu and saute together until fragrant. Add coconut milk, curry powder, ginger, lemongrass, salt, and pepper. Allow the dish to simmer for a few minutes and serve over brown rice and top with roasted cashews.
6. Sheet Pan Chicken and Veggies
Like baked salmon, chicken and veggies provide a low-carb meal option that is easy to prepare and works for the paleo, keto, and Mediterranean diets. Season chicken breasts with salt, pepper, oregano, basil, and thyme, and brush with olive oil. Toss broccoli, tomatoes, eggplant, and onions with olive oil, salt, pepper, and red pepper flakes. Roast in the oven on a sheet pan until the chicken is thoroughly cooked and the veggies are tender.
For extra veggies, place the chicken and veggies over a bed of chopped kale, arugula, and lettuce. A sprinkle of parmesan cheese adds an extra salty kick of flavor. Add a baked sweet potato on the side for a meal that also includes healthy carbs.
7. Chia Seed Pudding
Chia seed pudding is a simple breakfast recipe that you can easily prepare ahead of time, like overnight oats. Pour whole chia seeds into a large container and cover in your favorite dairy-free milk. Coconut milk works well because it’s thicker and produces the creamiest consistency. Stir in a little vanilla extract and allow to sit in the refrigerator overnight. In the morning, you’ll have a breakfast pudding that’s packed with healthy fats, protein, and fiber. Top with fruits like blueberries, bananas, and mango.
8. Hummus
Hummus is a high-protein, high-fiber dip that works great as a dip. Although store-bought hummus works just fine, you can also prepare your own by blending chickpeas, olive oil, tahini, salt, and pepper in a blender. Hummus is an easy dip to prepare ahead of time and is delicious on sandwiches and veggies.
9. Pesto Pasta with Veggies
When preparing pesto pasta, you can use either store-bought pesto or homemade pesto. Pesto can be high in fat from parmesan cheese. So, look for vegan pesto that’s prepared with healthy fats like olive oil and nuts. Alternatively, prepare your own pesto at home by blending basil, walnuts, olive oil, salt, pepper, and garlic in a blender.
Next, prepare sauteed veggies. Throw onions, garlic, eggplant, mushrooms, peppers, and spinach in a pan with a drizzle of olive oil.
Toss the pesto sauce with the sauteed veggies whole-grain pasta. Top with sundried tomatoes and capers. Add white beans to the pasta and veggies for extra fiber and protein. For a lower-carb, lower-calorie option, swap out half, or all of the pasta for zucchini noodles.
10. Egg White Omelet
Egg whites are low-calorie and an excellent source of protein. Plus, egg white omelets are easy to prepare and can be eaten for breakfast, lunch, or dinner. Pour three egg whites in a pan and season with salt and pepper. Cover with chopped veggies like tomatoes, mushrooms, spinach, and onions. Top with hot sauce.
Tips for Staying on Track
Though it’s helpful to have clean eating recipes on hand that you can quickly whip up, it’s also useful to have strategies and tips for staying on track with your clean eating diet. Here are a few ideas.
1. Meal Prep
Meal prepping is essential for making it easy and convenient to eat healthfully, especially on weeknights. Try preparing cauliflower rice, chopped vegetables, stews, brown rice, and quinoa in bulk for the week ahead. Even if you don’t prepare entire meals, simply preparing ingredients significantly cuts down on the amount of time you have to spend in the kitchen each evening.
Meal prepping also makes it easier to create a clean eating meal plan that works for you and your family. Knowing ahead of time what meals you’re eating can make your daily routine simpler.
2. Buy in Bulk
There’s nothing more annoying than having to go to the grocery store every day or every other day because you’ve run out of a staple item. Whether you are feeding just yourself or the whole family, buying in bulk saves time. Buy food items like quinoa, brown rice, oats, whole-grain pasta, frozen veggies, potatoes, onions, garlic, spices, and your favorite sauces in bulk.
You can buy bulk bags of food from wholesale stores like Costo or Sam’s Club for the best price.
3. Have Canned Frozen Foods on Hand
Having food in the freezer that can be used for meals can save the day when you are really in a pinch and don’t know what to eat for dinner.
Packaged and canned foods are also helpful to have on hand. For example, having microwaveable brown rice can provide a healthy carbohydrate source for your dinner. If you didn’t have time to meal prep and don’t have time to cook rice from scratch, microwaveable packets are a lifesaver. Low-fat, low-sodium veggie soup and lentil stews are also fast and easy dinners when you’ve had no time.
4. Always Have Sauce and Seasoning Mixes in the Pantry
Boiling rice or cooking vegetables in a pan doesn’t usually take too much effort and energy. However, trying to make a dish flavorful can be the most time-consuming part of cooking. Some nights – especially busy weeknights – mincing garlic and measuring out spices just isn’t in the cards. In these cases, having spice blends, sauces, and condiments is vital to making any foods taste good.
5. Use the Slow Cooker
The slow cooker or crockpot is convenient to use because you can throw meat, beans, and sauces in there in the morning and come home to a freshly cooked dinner. The slow cooker provides a convenient way to prepare healthy meals without requiring you to babysit your food while it cooks.
6. Order Ingredients
In the age of technology and convenience, it is simple to order ready-made meals and comfort foods from your favorite restaurants. You can also take advantage of delivery services by ordering groceries and ingredients using platforms like Amazon and Instacart. Although you may pay a little extra for delivery, it saves time and helps you achieve your clean eating goals.
7. Make a List
Make a list of all of the foods you need as staples and ingredients for your meals and snacks. Keep the list somewhere accessible, such as on your phone. Mark the food list every time you run out or are close to running out. You can then always know what’s in your pantry. When you’re out and about and have time to go to the store, you’ll always have your list with you.
Easy Clean Eating Recipes for Beginners: Conclusion
If you’re striving to eat clean, then you are cutting down on processed foods and eating more whole foods like fruits, veggies, whole grains, and lean meats. Clean simple eats don’t have to be complicated and time-consuming. Omelets, overnight oats, chia seed pudding, and veggie tofu stir-fry are a few ideas for fuss-free, clean recipes. Meal prepping, buying in bulk, and keeping lots of spices and sauces in the house can help you stay on your healthy eating routine.
