5 Simple Clean Eating Meal Picks

5 Simple Clean Eating Meal Picks

introduction

Eating clean means choosing foods that are natural and unprocessed. Here are five simple recipes that are healthy, delicious, and easy to make. These meals focus on whole foods that nourish your body and keep you feeling good.

why make this recipe

Cooking clean meals at home can save you time and money. You control the ingredients, making it easier to avoid additives and unhealthy fats. Plus, these meals are full of flavor and will help you stick to your healthy eating goals.

how to make Quinoa Salad

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 cucumber, diced
• 1 bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, diced
• 1/4 cup parsley, chopped
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to taste

Directions:

1. Rinse the quinoa under cold water.
2. In a pot, bring the water to a boil and add the quinoa.
3. Reduce heat, cover, and simmer for about 15 minutes until water is absorbed.
4. Fluff the quinoa with a fork and let it cool.
5. In a large bowl, mix the cooled quinoa with cucumber, bell pepper, cherry tomatoes, red onion, and parsley.
6. Drizzle with lemon juice and olive oil, season with salt and pepper, and toss well.

how to serve Quinoa Salad

Serve this salad as a side dish or on its own. It pairs well with grilled chicken or fish for a complete meal.

how to store Quinoa Salad

Store any leftovers in an airtight container in the refrigerator. It will last for up to 3 days.

tips to make Quinoa Salad

• Substitute your favorite veggies based on season.
• Add feta cheese or chickpeas for extra protein.

variation

Try using different grains like brown rice or farro in place of quinoa for a tasty twist.

FAQs

1. Can I make this salad ahead of time?
Yes, you can prepare the salad a day in advance. Just dress it right before serving to keep it fresh.

2. Is quinoa gluten-free?
Yes, quinoa is naturally gluten-free, making it a great option for those with gluten sensitivities.

3. Can I add other proteins?
Absolutely! Grilled chicken, shrimp, or tofu can be great additions for added protein.

how to make Grilled Chicken with Veggies

Ingredients:

• 2 chicken breasts
• 1 zucchini, sliced
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste

Directions:

1. Preheat the grill to medium-high heat.
2. Brush the chicken with olive oil and season with garlic powder, salt, and pepper.
3. Grill the chicken for 6-7 minutes on each side until cooked through.
4. In the last few minutes, add vegetables to the grill and cook until tender.
5. Remove from the grill and let chicken rest for a few minutes before slicing.

how to serve Grilled Chicken with Veggies

Serve the sliced chicken on a plate with grilled veggies on the side. Drizzle with extra olive oil if desired.

how to store Grilled Chicken with Veggies

Store leftover chicken and veggies in an airtight container in the fridge for up to 4 days.

tips to make Grilled Chicken with Veggies

• Marinate the chicken for an hour before grilling for extra flavor.
• Use seasonal vegetables for variety.

variation

Try different herbs and spices, like Italian seasoning or lemon pepper, to change the flavor profile.

FAQs

1. Can I cook this in the oven?
Yes, you can bake the chicken and veggies at 400°F for 20-25 minutes.

2. Can I use frozen vegetables?
Yes, but thaw and pat them dry to avoid excess moisture while grilling.

3. What internal temperature should chicken reach?
Use a meat thermometer to ensure the chicken reaches 165°F.

how to make Baked Sweet Potatoes

Ingredients:

• 2 sweet potatoes
• 2 tablespoons olive oil
• Salt and pepper to taste
• Optional toppings: Greek yogurt, chopped chives, or black beans

Directions:

1. Preheat the oven to 400°F.
2. Wash and poke holes in the sweet potatoes with a fork.
3. Rub each potato with olive oil, salt, and pepper.
4. Place potatoes on a baking sheet and bake for 45-60 minutes until tender.
5. Let them cool slightly, then cut open and add toppings.

how to serve Baked Sweet Potatoes

Serve the sweet potatoes as a side dish or stuffed with your favorite toppings for a filling meal.

how to store Baked Sweet Potatoes

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

tips to make Baked Sweet Potatoes

• Try adding spices like cinnamon or paprika for different flavors.
• Make a batch and reheat for quick meals throughout the week.

variation

You can mash the sweet potatoes instead of baking them or use white potatoes if you prefer.

FAQs

1. How can I tell when sweet potatoes are done?
They are done when you can easily pierce them with a fork.

2. Can I microwave sweet potatoes?
Yes, you can microwave them for about 8-10 minutes until soft.

3. Are sweet potatoes healthy?
Yes, they are rich in vitamins, fiber, and antioxidants.

how to make Overnight Oats

Ingredients:

• 1 cup rolled oats
• 1 cup almond milk (or any milk)
• 1 tablespoon chia seeds
• 1 tablespoon honey or maple syrup
• Optional toppings: fruits, nuts, or seeds

Directions:

1. In a bowl, mix oats, almond milk, chia seeds, and sweetener.
2. Stir well and divide the mixture into jars or containers.
3. Cover and refrigerate overnight.
4. In the morning, add your favorite toppings before serving.

how to serve Overnight Oats

Enjoy overnight oats cold for breakfast or a snack. It’s a great grab-and-go option.

how to store Overnight Oats

Keep the jars in the refrigerator for up to 5 days for a quick breakfast.

tips to make Overnight Oats

• Adjust the sweetness to your taste.
• Experiment with different flavors like cocoa powder or vanilla extract.

variation

Add different fruits or nut butters each time to keep it exciting.

FAQs

1. Can I use steel-cut oats instead of rolled oats?
Steel-cut oats can be used, but they may require more liquid and a longer soaking time.

2. Do I need to cook the oats?
No, overnight oats are designed to be eaten raw after soaking.

3. What are some good toppings for overnight oats?
Fruits, nuts, seeds, and yogurt are all great options.

how to make Stir-Fried Vegetables

Ingredients:

• 2 cups mixed vegetables (like bell peppers, broccoli, and carrots)
• 2 tablespoons sesame oil or olive oil
• 2 cloves garlic, minced
• 1 tablespoon soy sauce (optional)
• Salt and pepper to taste

Directions:

1. Heat oil in a large pan or wok over medium-high heat.
2. Add garlic and stir for 30 seconds until fragrant.
3. Add mixed vegetables and cook for 5-7 minutes, stirring frequently.
4. If desired, add soy sauce and season with salt and pepper, cooking for another minute.

how to serve Stir-Fried Vegetables

Serve these vegetables as a side dish or over rice or quinoa for a complete meal.

how to store Stir-Fried Vegetables

Store leftovers in an airtight container in the fridge for up to 3 days.

tips to make Stir-Fried Vegetables

• Feel free to add protein like chicken, shrimp, or tofu.
• Use whatever vegetables you have on hand for a wonderful mix.

variation

Try different sauces like teriyaki or a spicy chili sauce for added flavor.

FAQs

1. Can I use frozen vegetables?
Yes! Frozen vegetables can work well; just adjust the cooking time.

2. What oil works best for stir-frying?
Sesame oil or high smoke point oils like canola or avocado oil are great choices.

3. Can I make this dish in advance?
While fresh is best, you can prepare and reheat it for a quick meal later.

Quinoa Salad

A refreshing and nutritious quinoa salad packed with veggies and a zesty lemon dressing.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Course: Salad, Side Dish

Cuisine: Healthy, Mediterranean

Calories: 250

Ingredients Method Notes

Ingredients

  

For the Quinoa Salad

• 1 cup quinoa Rinsed under cold water
• 2 cups water
• 1 cucumber, diced
• 1 bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, diced
• 1/4 cup parsley, chopped
• Juice of 1 lemon lemon
• 2 tablespoons olive oil
• Salt and pepper to taste

Method

 

Preparation

1. Rinse the quinoa under cold water.
2. In a pot, bring the water to a boil and add the quinoa.
3. Reduce heat, cover, and simmer for about 15 minutes until water is absorbed.
4. Fluff the quinoa with a fork and let it cool.
5. In a large bowl, mix the cooled quinoa with cucumber, bell pepper, cherry tomatoes, red onion, and parsley.
6. Drizzle with lemon juice and olive oil, season with salt and pepper, and toss well.

Notes

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Substitute your favorite veggies based on season. Add feta cheese or chickpeas for extra protein. Try using different grains like brown rice or farro in place of quinoa for a tasty twist.