Clean Eating Meal Plan – 5 Healthy Recipes
If it is eating healthy you want, then here’s a clean eating meal plan for ya! But before you read on, please take the following boring excuses out of your head :
- I am too busy
- I have no idea of clean eating meals to cook
- I do not have the budget for healthy clean eating foods
- I do not know what ingredients to buy and cook with
So please commit yourself to eating clean and plan ahead to prep and cook with a healthy grocery list. With forward thinking and planning you will be on the way to eating healthy with clean eating diet!
Just remember – a clean eating meal plan consists mainly of real foods (and limited processed foods like deli meat) which can be both frozen or fresh – vegetables, fruits, whole eggs, Greek yogurt, Real cheese, meat & seafood, nuts & seeds.
This short post has a nice solution to solve your needs – 5 cheap and simple healthy clean eating recipes that are both easy to cook and yeah … cheap.
These clean eating meals will increase your tummy’s satisfaction and help burn fat or build the muscles. It has lean protein, complex carbs, vegetables and low in calories. The only requirement with these healthy recipes – You will have to meet the daily caloric needs you body requires. And the best part is, the healthy meals can be cooked for dinner and lunch or for other meals.
1. Chicken Bolognese
This delicious meal is free of any dairy, diabetes-friendly, high in protein, high in fibre, high in iron, and has 3 vegetables. So prepare and cook 320 grams of wholemeal spaghetti. With your pan, spray with oil and have the pan over medium heat.
Add chopped onion (one), chopped celery stalk (one), grated carrot (one) and then cook the ingredients for five minutes, or until it softens.
After that remove the frying pan from the stove and let it rest. Again spray the pan with a tad more oil and then add 500 grams of the chicken mince. Cook and stir for five minutes.
Add tomato passata (1 1/2 cups ), crushed garlic cloves (two) and basil leaves (1/3 cup ) to the pan. Allow it to boil and then simmer for five minutes. Add the rest of the vegetables to the frying pan and mix to combine.
Pour the sauce over the wholemeal pasta, and then serve the yummy pasta with rocket, shaved fennel salad and spinach.
2. Moroccan Chicken
Steam three sliced carrots and let it rest. Get your frying pan and spray with oil and let it sit on high heat. Add sliced red onion (one) and cook it for five minutes, or until the onion softens. Remove from the pan.
Add 500 grams of sliced chicken breast to the pan and stir it for five minutes, or until golden brown. Add crushed garlic (one teaspoon), ground cinnamon (one teaspoon), ground cumin (one teaspoon) and dried chilli flakes (half teaspoon). Cook, stir, for one minute.
Add the cooked onion and steamed carrots to the pan, as well as lemon juice (1/3 cup), toasted pine nuts (2 tablespoons) and sultanas (1/4 cup). Garnish with the dish with chopped coriander (1/3 cup). And then serve the chicken with steamed and chopped English spinach (2 bunches) with cooked pearl couscous (2 cups).
This healthy recipe is free of dairy, diabetes-friendly, high in protein, high in fibre, high in iron, low calorie meal, low in sodium, and contains 3.5 vegetables!
3. Grilled Ling And Capers
Preheat grill to high. Place 4 x 150g ling fillets on large baking tray. Brush each fillet with 1/2 teaspoon olive oil and sprinkle each with 1/2 teaspoon lemon zest. Place under grill and cook for 4–5 minutes, or until cooked through. Scatter with 2 tablespoons baby capers and drizzle with 2 tablespoons lemon juice. Serve with 12 steamed baby potatoes (3 per person) and 8 cups salad using baby spinach, tomatoes, sliced mushroom and sprouts.
4. Pan-Fried Fish With Quinoa Salad
Combine 1 cup quinoa with 2 cups water in a saucepan and bring to the boil. Cover, reduce heat to low and simmer for 10–12 minutes, until water is absorbed. Once cooked, fold through 2 cups grated carrot, 2 cups baby spinach, 2 cups halved cherry tomatoes, 4 sliced artichoke hearts, 1 teaspoon crushed garlic and 1/4 cup chopped flat-leaf parsley. Meanwhile, spray a frying pan with oil and place over medium-high heat. Add 4 x 150g firm white fish fillets and cook for 2 minutes on each side, or until cooked through. Top fish fillets with 1/3 cup low-fat tzatziki and 1 finely chopped Lebanese cucumber. Serve with quinoa salad. Note: You can replace the quinoa with couscous.
5. Baked Salmon With Corn And Tomato Salsa
Preheat your oven to 180°C. Add four x 150g og salmon fillets on a lined baking tray. Sprinkle two teaspoons sumac (half teaspoon to each fillet). Squeeze lemon juice, optional. Then Bake the salmon fillet for 8 to 12 minutes, or until the fillets are cooked.
Whilst waiting, blend one cup of chopped tomatoes, half cup of chopped red onion, minced jalapeno chilli (one de-seeded), two tablespoons of chopped coriander, two tablespoons of white wine vinegar plus two tablespoons of lime juice. Leave it.
Steam one cup of frozen corn till it is warm. Combine the corn with the salsa. Spoon the salsa over the salmon fillets. And then serve the fillets with two cups of steamed rice with eight cups of green salad.
This healthy salmon fillet meal is free of gluten, it is dairy-free, diabetes-friendly, high in protein, low in sodium, and has three vegies!
There you have 5 easy healthy recipes load with health clean eating foods.
Healthy Recipes : healthyfoodguide.com.au