30 clean eating meal plan recipes

30 clean eating meal plan recipes

30 clean eating meal plan recipes –  Full menu tips and tricks is writen in our other article called  clean eating meal plan.

 

 

 

Navigation:

    1. GREEN PROTEIN SMOOTHIE
    2. RASPBERRY COCONUT SMOOTHIE
    3. CHOCOLATE BANANA SMOOTHIE
    4. SUPERFOOD OATMEAL
    5. VEGGIE SCRAMBLE & AVOCADO
    6. BANANA PANCAKES
    7. CHOCOLATE OVERNIGHT OATS
    8. MINI OMELETTES
    9. TUNA WRAP
    10. RAINBOW SALAD
    11. SWEET POTATO SALMON CAKES
    12. CHICKEN QUINOA AVOCADO SALAD
    13. CRUNCHY KALE SALAD
    14. POWER BOWL
    15. BEEF FAJITA BOWL
    16. SALMON DINNER
    17. MEXICAN STUFFED SWEET POTATO
    18. CHICKEN ALMOND BUTTER STIR FRY
    19. ZUCCHINI NOODLES & BOLOGNESE
    20. TURKEY STUFFED BELL PEPPERS
    21. BEEF & BROCCOLI
    22. TURKEY LETTUCE BURGERS
    23. SHRIMP PAD THAI
    24. TOMATO & GARLIC SPAGHETTI SQUASH
    25. HUMMUS & VEGETABLES
    26. CARROTS & ALMOND BUTTER
    27. CACAO COCONUT BALLS
    28. GREEK YOGHOURT & BERRY PARFAIT
    29. APPLE PIE BITES
    30. DIY OATMEAL COOKIES
    31. EASY TRAIL MIX

 

 

GREEN PROTEIN SMOOTHIEgreen protein smoothie

 

INGREDIENTS

  • 1/2 Frozen Banana
  • 1 Cup of Spinach
  • 1/2 Avocado
  • 1 Serving of Vanilla Protein Powder
  • 1 Cup of Almond Milk
  • 1 TBSP of Chia Seeds

NUTRITIONAL VALUE

  • Fat: 20g
  • Carbs: 28g
  • Protein: 42g
  • Total Calories: 430 Calories

DIRECTIONS

  • Start by pouring the almond milk into the blender to avoid the ingredients sticking at the bottom of
    the blender. Next add in the banana, avocado, spinach, chia seeds and the protein powder. Turn the
    blender on, starting at a low speed and increase as needed. Once the liquid looks even, pour into a
    cup and enjoy immediately to conserve as many nutrients as possible.

 

 

 

 

RASPBERRY COCONUT SMOOTHIE30 clean eating meal prep recipiesRASPBERRY COCONUT SMOOTHIE

 

INGREDIENTS

  • 1 Cup of Raspberries
  • 1/2 Frozen Banana
  • 1 TBSP Chia Seeds
  • 1 Cup Coconut Milk
  • 1 Serving of Vanilla Protein Powder

NUTRITIONAL VALUE

  • Fat: 10g
  • Carbs: 54g
  • Protein: 41g
  • Total Calories: 448 Calories

DIRECTIONS

  • Start by pouring the coconut milk into the blender to avoid the ingredients sticking at the bottom of
    the blender. Next add in the banana, raspberries, chia seeds and the protein powder. Turn the blender
    on, starting at a low speed and increase as needed. Once the liquid looks even, pour into a cup and
    enjoy immediately to conserve as many nutrients as possible.

 

CHOCOLATE BANANA SMOOTHIE30 clean eating meal plan - chocolate banana smoothie

 

INGREDIENTS

  • 1 Frozen Banana
  • 2 TBSP of Raw Cacao Powder
  • 1 Cup of Almond Milk
  • 1 Serving Chocolate Protein Powder
  • 1/2 Avocado

NUTRITIONAL VALUE

  • Fat: 10g
  • Carbs: 54g
  • Protein: 41g
  • Total Calories: 448 Calories

DIRECTIONS

  • Start by pouring the almond milk into the blender to avoid the ingredients sticking at the bottom of
    the blender. Next add in the banana, avocado, cacao powder and the protein powder. Turn the
    blender on, starting at a low speed and increase as needed. Once the liquid is even pour into a cup
    and enjoy immediately to conserve as many nutrients as possible.

 

SUPERFOOD OATMEAL30 clean eating meal plan - superfood oatmeal

 

INGREDIENTS

  • 1/2 Cup of Gluten Free Oatmeal
  • 1 Cup of Almond Milk
  • 1/4 Cup of Almonds
  • 1/2 Cup of Berries
  • 1 tsp of Cinnamon

NUTRITIONAL VALUE

  • Fat: 21g
  • Carbs: 40g
  • Protein: 12g
  • Total Calories: 401 Calories

DIRECTIONS

  • In a pot add the oats, cinnamon and the almond milk and turn the heat on high until it starts boiling.
    Once it’s boiling turn the heat down to low and stir until all of the almond milk is absorbed. Once
    the oatmeal is ready transfer it into a bowl and add the nuts and fresh berries.
    Optional: Add honey or extra toppings.

 

VEGGIE SCRAMBLE & AVOCADO30 clean eating meal plan - veggie scramble and avocado

 

INGREDIENTS

  • 2 Eggs
  • 1/4 Cup of Mushrooms
  • 1/4 Cup of Red peppers
  • 1/4 Cup of Red Onions
  • 1 Cup of Spinach
  • 1/2 Avocado
  • 1 tsp of Coconut oil

NUTRITIONAL VALUE

  • Fat: 39g
  • Carbs: 16g
  • Protein: 16g
  • Total Calories: 460 Calories

DIRECTIONS

  • Heat a pan on medium heat and add the coconut oil. Once the coconut oil is melted add all of the
    vegetables except for the spinach and cook for 3 minutes. Finally add the eggs and spinach. Once the
    omelette is complete add the sliced avocado on top. Season with salt and pepper to your desire.

 

BANANA PANCAKES30 clean eating meal plan - banana pancakes

 

INGREDIENTS

  • 1 Banana
  • 2 Eggs
  • 1 tsp of Cinnamon
  • 1 tsp of Coconut oil

NUTRITIONAL VALUE

  • Fat: 24g
  • Carbs: 30g
  • Protein: 14g
  • Total Calories: 378 Calories

DIRECTIONS

  • In a bowl combine the banana and two eggs. Use a hand blender or a fork to mix the banana and
    eggs together. You should end up with a consistency similar to pancake batter. Place a pan on
    medium heat and melt the coconut oil. Slowly add the batter in the pan forming 5 inch diameter
    pancakes. Put the cover on and cook for 30 seconds on each side. Repeat until you have cooked the
    whole batch. Be creative with your toppings, add any of your favourite clean foods. These may
    include but are not limited to berries, almond butter, coconut flakes and chopped nuts.

 

CHOCOLATE OVERNIGHT OATS30 day clean eating meal plan - overnight oats

 

INGREDIENTS

  • 1/2 Cup of Gluten Free Oatmeal
  • 1 Cup of Almond milk
  • 1 Serving of Chocolate Protein Powder
  • 2 TBSP of Coconut Flakes
  • 1 TBSP of Chia Seeds
  • 1 TBSP of Raw Cacao Powder
  • 1 TBSP of Maple Syrup
  • Optional: Raw Cacao Nibs

NUTRITIONAL VALUE

  • Fat: 18g
  • Carbs: 60g
  • Protein: 46g
  • Total Calories: 550 Calories

DIRECTIONS

  • Combine all the ingredients into a mason jar or a sealed container, give it a good stir and place in the
    fridge overnight. In the morning add raw cacao nibs on top for an extra crunch if desired. Enjoy cold
    or heated up.

 

MINI OMELETTES30 clean eating meal plan - mini omelettes

 

INGREDIENTS

  • 3 Eggs
  • 1/2 Cup of Spinach
  • 1 Small Tomato
  • 1 TBSP of Fresh Basil
  • 1 TBSP Coconut Oil

NUTRITIONAL VALUE

  • Fat: 29g
  • Carbs: 5g
  • Protein: 20g
  • Total Calories: 360 Calories

DIRECTIONS

  • Pre-heat the oven at 350F/175C. Coat a muffin tray with coconut oil to avoid sticking. Whisk together
    the 3 eggs. Chop up the spinach, basil and tomatoes. Pour the egg mixture into 3 different muffin
    cups. Then add a little bit of the vegetable mixture in each cup leaving about 1cm empty at the top.
    Bake in the oven for 18 minutes.

 

TUNA WRAP30 clean eating meal plan - tuna wrap

 

INGREDIENTS

  • 1 Can of Tuna
  • 1/2 Avocado
  • 2 Stalks of Celery
  • 1/4 Cup of Red Onions
  • 2 Brown Rice Tortilla Wraps

NUTRITIONAL VALUE

  • Fat: 17g
  • Carbs: 43g
  • Protein: 38g
  • Total Calories: 453 Calories

DIRECTIONS

  • Drain the can of tuna and pour it into a mixing bowl. Scoop out half of an avocado and mix it in with
    the tuna. Finely chop the celery and red onion and add to the bowl. Season with salt and pepper.
    Add the mixture to the brown rice tortilla wraps and roll.

 

RAINBOW SALAD30 day clean eating meal plan - rainbowsalad

 

INGREDIENTS

  • 1 Cup Mixed Greens
  • 4oz Chicken Breast
  • 1/2 Zucchini (Preferably Spiralized)
  • 1 Shredded Carrot
  • 1/2 Cup of Shredded Red Cabbage
  • Dressing —>
  • 1/2 Avocado
  • 2 TBSP Extra Virgin Olive Oil
  • Juice of 1/2 Lime

NUTRITIONAL VALUE

  • Fat: 27g
  • Carbs: 22g
  • Protein: 26g
  • Total Calories: 429 Calories

DIRECTIONS

  • Prepare your chicken either on the stove top or by baking it in the oven. Add the mixed greens at the
    bottom of a large salad bowl. Prepare all of the vegetables as listed above. I highly recommend
    creating different textures with your vegetables to add variety. Add all of the vegetables and the
    chicken to the salad bowl. Combine the avocado, extra virgin olive oil and the lime juice with salt and
    pepper to create a creamy dressing. Serve with the dressing drizzled on top.

 

SWEET POTATO SALMON CAKESsweet-potatoe-salmoncakes

 

INGREDIENTS
(2 Servings)

  • 1 Medium Sweet Potato (1.5 Cups)
  • 8 oz Salmon Filet
  • 1 Egg
  • 1/2 Cup of Almond Flour
  • 1/4 Cup of Green Onions
  • 1 tsp of Salt
  • 1/4 tsp of Black Pepper

NUTRITIONAL VALUE
(per serving)

  • Fat: 25g
  • Carbs: 25g
  • Protein: 30g
  • Total Calories: 434 Calories

DIRECTIONS

  • Preheat the oven at 400F/200C and line a baking sheet with parchment paper. Wash and peel the
    sweet potato and steam until soft. Bake the salmon for about 15-20 minutes. Once the sweet potato is
    soft and the salmon is cooked mash them up in a bowl and add in the remaining ingredients. Form 8
    patties and spread them out on the baking sheet. Bake the Sweet Potato Salmon cakes for 30
    minutes, flip the patties at around 15 minutes. Serve it on its own or with a green salad.

 

CHICKEN QUINOA AVOCADO SALAD clean eating menu plan - chicken quiona avodo salad

 

INGREDIENTS

  • 4 oz Chicken Breast
  • 1/2 Cup of Cooked Quinoa
  • 1 Small Tomato
  • 1/2 Cup of Diced Cucumber
  • 1/2 Avocado
  • 1 TBSP of Olive Oil

NUTRITIONAL VALUE

  • Fat: 30g
  • Carbs: 40g
  • Protein: 30g
  • Total Calories: 553 Calories

DIRECTIONS

  • Preheat the oven to 350F/175C. In the oven place the chicken breast in a dish with olive oil and cover
    for about 30 minutes. After putting the chicken in the oven measure out 1/4 cup of quinoa and add to
    a pot with 1/2 cup of water. Turn the heat on to high until it’s boiling then bring down to low until all
    the water has been absorbed and the quinoa is fluffy. While the chicken and quinoa are cooking chop
    up the cucumber, tomatoes and avocado into small cubes. Combine all of the vegetables in a large
    bowl. Once the chicken is cooked, let it cool and then chop into small pieces. Add the chicken and
    quinoa to the vegetables. Mix together and add olive oil, salt and pepper to finish.

 

CRUNCHY KALE SALADclean health meal plan - crunchy kale salad

 

INGREDIENTS

  • 2 Cups of Kale
  • 1 Carrot
  • 1/2 Avocado
  • 1/2 Cup of Chickpeas
  • DRESSING ->
  • 2 tsp of Tahini
  • 1 tsp of Lemon Juice

NUTRITIONAL VALUE

  • Fat: 22g
  • Carbs: 40g
  • Protein: 16g
  • Total Calories: 431 Calories

DIRECTIONS

  • Preheat the oven to 350F/175C. Drain and rinse the chickpeas. Dry them with a paper towel and
    spread them evenly on a baking tray. Bake for 45 minutes. While the chickpeas are baking prepare the
    vegetables by rinsing and chopping up the kale, peeling and shredding the carrots and cutting the
    avocado into small cubes. Set the vegetables aside and prepare the dressing. Combine all the
    dressing ingredients into a bowl and whisk together until it forms a smooth consistency. Add all of
    the vegetables to a bowl with the baked chickpeas and then drizzle the dressing on top.

 

POWER BOWLpower bowl

 

INGREDIENTS

  • 2 Cups Kale
  • 4oz of Chicken Breast
  • 1/2 Cup of Roasted Sweet Potato
  • 1/2 Avocado
  • 1/2 of a Red Bell Pepper
  • 1 tsp Olive Oil
  • Dressing —>
  • 1 TBSP of Tahini
  • 1 tsp Lemon juice

NUTRITIONAL VALUE

  • Fat: 30g
  • Carbs: 45g
  • Protein: 36g
  • Total Calories: 574 Calories

DIRECTIONS

  • Pre-heat the oven at 350F/175C. Place the chicken breast and cube sized sweet potatoes on a baking
    tray with parchment paper and bake for 30 minutes. While the chicken and sweet potatoes are
    baking, clean and chop the kale. Once the kale is ready mix in with the olive oil and massage it into
    the kale. Chop the red peppers and avocado. Prepare the dressing by mixing the tahini and fresh
    lemon juice. Once the chicken and sweet potatoes are done, place the massaged kale at the bottom of
    a dish and add all of the other ingredients on top of it, finishing off with the dressing.

 

BEEF FAJITA BOWLcheal eating meal plan - beef fajitas bowl

 

INGREDIENTS

  • 4 oz Beef Sirloin Strips
  • 1/2 Red Bell Pepper
  • 1/4 Cup of Onions
  • 1 Cloves of Garlic
  • 1/4 Cup of Brown Rice
  • 1/4 Cup of Guacamole
  • Fajita Seasoning —>
  • 1 TBSP Paprika
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1/2 tsp Cayenne Powder

NUTRITIONAL VALUE

  • Fat: 10g
  • Carbs: 41g
  • Protein: 27g
  • Total Calories: 330 Calories

DIRECTIONS

  • Add 1/2 cup of water and the rice to a pot and bring to a boil, then lower the heat to a simmer. Heat
    up a pan on medium heat and add the coconut oil. Once the oil has melted add the onions and garlic
    and sauté for 1 minute. Add the beef strips and cook for 3-5 minutes. While the beef is cooking cut
    the red pepper into strips. Once the beef is ready add the peppers and cook for an extra 5 minutes.
    Combine in a bowl the beef mixture, brown rice and guacamole.

 

SALMON DINNERclean eating meal plan - salmon dinner

 

INGREDIENTS

  • 4oz Salmon Fillet
  • 1/4 Cup of Brown Rice
  • 10 Stalks of Asparagus
  • 1 TBSP of Olive Oil

NUTRITIONAL VALUE

  • Fat: 22g
  • Carbs: 29g
  • Protein: 28g
  • Total Calories: 419 Calories

DIRECTIONS

  • Start by pre-heating the oven at 350F/175C. Cut off the ends of the asparagus and wash it. Coat the
    salmon and the asparagus with olive oil, salt and pepper. Line a baking tray with parchment paper,
    add the salmon and asparagus to the baking tray and bake for 20 minutes. While the salmon is baking
    prepare the rice by adding 1 cup of water and the rice to a pot. Bring to a boil and then turn the heat
    down to a simmer until all of the water as been absorbed. Add the salmon, asparagus and brown rice
    to a plate and enjoy.

 

MEXICAN STUFFED SWEET POTATOclean eating meal plan mexican stuffed sweet potato

 

INGREDIENTS

  • 1 Small Sweet Potato
  • 1 Cup of Black Beans
  • 1/2 Cup of Corn
  • 1/2 Avocado
  • 2 TBSP of Salsa

NUTRITIONAL VALUE

  • Fat: 7g
  • Crabs: 66g
  • Protein: 13g
  • Total Calories: 307 Calories

DIRECTIONS

  • Start by preheating the oven to 350F/175C. Wash the sweet potato and poke a few holes in it with
    a fork. Put the sweet potato in the oven and bake for 60 minutes. Drain and wash the black beans
    and measure out 1 cup. Cut the sweet potato in half and add the beans, corn, avocado and the
    salsa in the middle.

 

CHICKEN ALMOND BUTTER STIR FRYclean eating meal plan - chicken almond butter stir fry

 

INGREDIENTS

  • 4 oz Chicken Breast
  • 1 Cup of Broccoli
  • 1/2 Red Bell Pepper
  • 4 Mushrooms
  • 1/4 Cup of Red Onion
  • 1/4 Cup of Coconut Aminos
  • 2 TBSP of Almond Butter
  • 1 TBSP of Coconut Oil

NUTRITIONAL VALUE

  • Fat: 35g
  • Carbs: 53g
  • Protein: 32g
  • Total Calories: 534 Calories

DIRECTIONS

  • Chop all the vegetables in bite size pieces. Place a pan on medium heat and melt the coconut oil.
    Slice the chicken and add to the pan. While the chicken is cooking combine the coconut aminos and
    almond butter and whisk until it forms a thick sauce. Once the chicken in cooked add in all the
    vegetables and the almond butter sauce. Cook and cover for another 7-10 minutes. Turn the heat off
    and take the cover off and let the sauce thicken up for a few minutes before serving.

 

ZUCCHINI NOODLES & BOLOGNESEclean eating meal plan - zucchini noodles bolognese

 

INGREDIENTS
(2 Servings)

  • 2 Large Zucchini
  • 450g Ground Beef
  • 1/2 Cup of Coconut Milk
  • 1/4 Cup of Tomato Paste
  • 1 Cup of Spinach
  • 1 Large Carrot
  • 6 Mushrooms
  • 1/2 Cup of Onions
  • 2 Cloves of Garlic
  • 1 TBSP of Coconut Oil

NUTRITIONAL VALUE
(per serving)

  • Fat: 25g
  • Carbs: 10g
  • Protein: 28g
  • Total Calories: 374 Calories

DIRECTIONS

  • Chop the onions, garlic and mushrooms. In a pan melt the coconut oil and add the onions and garlic,
    once the onions become translucent add in the ground beef and season with salt and pepper. Once
    the ground beef is cooked through, add the chopped mushrooms and spinach. In a small bowl
    combine the coconut milk and tomato paste and mix together until it forms a thick sauce. Add the
    coconut milk and tomato paste mixture to the skillet and turn the heat down to low, let simmer for
    about 10 minutes. While the bolognese is cooking wash 1 zucchini and spiralize it into noodles. Serve
    the bolognese on top of the spiralized zucchini.

 

TURKEY STUFFED BELL PEPPERSturkey-stuffed-bell-peppers

 

INGREDIENTS

  • 1 Red Bell Peppers
  • 200g of Ground Turkey
  • 1/4 Cup of Cooked Quinoa
  • 1/4 Cup of Onions
  • 1 Cloves of Garlic
  • 1/4 Cup of Salsa
  • 1 tsp of Coconut Oil

NUTRITIONAL VALUE

  • Fat: 23g
  • Crabs: 46g
  • Protein: 31g
  • Total Calories: 501 Calories

DIRECTIONS

  • Pre-heat the oven to 350F/175C. Place a large pan on medium heat and add the coconut oil. Chop
    the onion and garlic and add to the pan for 3 minutes. Next add the ground turkey with salt and
    pepper. While the ground turkey is cooking prepare the quinoa. Next wash and cut the bell peppers
    in half and put them in the oven for 15 minutes. Once the quinoa and ground turkey is done mix
    them together in a bowl. As soon as the peppers have been baking for 15 minutes take them out
    and stuff the turkey mixture in them. Put the stuffed bell peppers in the oven and bake for an extra
    15 minutes. Once the stuffed bell peppers are ready top them with the salsa and serve warm.

 

BEEF & BROCCOLIclean eating menu plan - beef-broccoli

 

INGREDIENTS

  • 4 oz Beef Sirloin Strips
  • 1 Cup of Broccoli
  • 1/2 Cup of Brown Rice
  • 2 TBSP of Coconut Aminos
  • 1/4 Cup of Onions
  • 1 Cloves of Garlic
  • 1 TBSP of Coconut Oil

NUTRITIONAL VALUE

  • Fat: 23g
  • Carbs: 52g
  • Protein: 28g
  • Total Calories: 454 Calories

DIRECTIONS

  • Start by bringing 1 cup of water with the rice to a boil. Once the water is boiling bring down to a
    simmer. Next finely chop the onion and garlic. Place a large pan on medium heat and add the
    coconut oil, once the oil has melted add the onions and garlic. Once the onions are translucent add
    the beef strips into the pan and cook for 3-5 minutes. Lastly cut the broccoli into small floret and add
    them into the pan along with the coconut aminos. Cover and cook on low heat for 10 minutes. Once
    the beef and broccoli is done serve it on top of the brown rice.

 

TURKEY LETTUCE BURGERSclean eating menu plan - turkey- lettuce-burgers

 

INGREDIENTS
(2 Servings)

  • 450 g of Ground Turkey
  • 1 Cup of Spinach
  • 1/4 Cup of Onions
  • 1 Clove of Garlic
  • 1 TBSP Coconut Oil
  • + Topping of your choice

NUTRITIONAL VALUE
(per serving)

  • Fat: 25g
  • Carbs: 3g
  • Protein: 40g
  • Total Calories: 405 Calories

DIRECTIONS

  • Chop the spinach, onions and garlic and combine in a mixing bowl with the ground turkey, salt and
    pepper. Melt the coconut oil on medium heat in a pan. Form 6 patties and fry for 3-5 minutes each
    side. Once the burgers are ready add your favourite toppings to them and enjoy.

 

SHRIMP PAD THAIclean eating meal plan- shrimp pad thai

 

INGREDIENTS

  • 1 Portion of Brown Rice Noodles
  • 4oz of Shrimps
  • 1 Cup of Bean Sprouts
  • 1 Cloves of Garlic
  • 1/4 Cup of Green Onions
  • 1/8 Cup of Coconut Aminos
  • 1 TBSP of Almond Butter

NUTRITIONAL VALUE

  • Fat: 26g
  • Carbs: 67g
  • Protein: 24g
  • Total Calories: 581 Calories

DIRECTIONS

  • Heat up a pan on medium heat and add the coconut oil. Finely chop the garlic and add it to the pan
    with the shrimps. While the shrimps are sautéing fill up a pot with water and bring to a boil. Once
    the water is boiling add in the brown rice noodles. When the shrimps are ready add in the bean
    sprouts. Mix together the coconut aminos and the almond butter to form a thick sauce and toss it in
    the pan and lower the heat. Mix the noodles and the shrimp mixture together and enjoy.

 

TOMATO & GARLIC SPAGHETTI SQUASHclean eating heal meal - tomato

 

INGREDIENTS

  • 1 Small Spaghetti Squash
  • 8 oz Chicken Breast
  • 1 Cup of Diced Tomatoes
  • 2 Cloves of Garlic
  • 1/4 Cup of Onions
  • 2 TBSP of Olive Oil

NUTRITIONAL VALUE

  • Fat: 38g
  • Carbs: 33g
  • Protein: 27g
  • Total Calories: 557 Calories

DIRECTIONS

  • Start by pre-heating the oven to 400F/200C. Cut your spaghetti squash into two equal halves and take
    the seeds out by using a spoon. Bake the squash with the peel on the bottom of a baking tray for 45
    minutes. While the squash is cooking you can start preparing the sauce by placing a pan on lowmedium
    heat and adding the olive oil. Next add the garlic, onion and diced tomatoes. Slice the
    chicken breasts and add them to the pan. Stir every few minutes to make sure the chicken cooks
    evenly. Once the garlic and tomato sauce is ready you can set it aside on low heat and wait for the
    squash to be done. After 45 minutes, take the squash out and use a fork to scrape out the squash into
    spaghetti like strings. Top it off with the chicken garlic tomato sauce.

 

HUMMUS & VEGETABLESclean eating health menu - hummus vegetables

 

INGREDIENTS
(4 servings)

  • 1 Can of Chickpeas
  • 1/4 Cup of Tahini (Sesame Paste)
  • 2 TBSP of Olive Oil
  • 2 TBSP of Lemon Juice
  • 1 Clove of Garlic
  • 1 tsp of Cumin
  • 1/2 tsp of Salt
  • Vegetables for dipping

NUTRITIONAL VALUE
(per serving)

  • Fat: 16g
  • Carbs: 22g
  • Protein: 8g
  • Total Calories: 25l Calories

DIRECTIONS

  • Start by preparing the chickpeas. If you are preparing dry chickpeas follow the instructions on the
    packaging or if you are using canned make sure to drain the chickpeas and rinse them well. Once the
    chickpeas are ready add all of the ingredients into a food processor and process until it forms a
    smooth and creamy texture. Store your hummus into an air tight container or portion it out
    immediately into 4 servings.

 

CARROTS & ALMOND BUTTERclean eating meal plan - carrots - almond butter

 

INGREDIENTS

  • 2 TBSP Almond Butter
  • 2 Carrots (cut into sticks)

NUTRITIONAL VALUE

  • Fat: 19g
  • Carbs: 13g
  • Protein: 5g
  • Total Calories: 229 Calories

 

CACAO COCONUT BALLSclean eating meal plan - cacao coconut balls

 

INGREDIENTS
(Makes 10 Balls)

  • 1 Cup Almonds
  • 1/2 Cup of Shredded Coconut
  • 8 Medjool Dates
  • 2 TBSP of Raw Cacao Powder

NUTRITIONAL VALUE
(1 ball)

  • Fat: 9g
  • Carbs: 18g
  • Protein: 3g
  • Total Calories: 162 Calories

DIRECTIONS

  • Remove the pit from the dates. Combine all the ingredients in a food processor and mix until it
    forms a doughy mixture. Form 10 balls with the mixture and then store them into the fridge to
    preserve freshness.

 

GREEK YOGHOURT & BERRY PARFAITclean eating meal plan - greek yoghourt berryparfait

 

INGREDIENTS

  • 1 Cup of Greek Yoghourt
  • 1/2 Cup Mixed Berries
  • 1/4 Cup of Granola

NUTRITIONAL VALUE

  • Fat: 9g
  • Carbs: 33g
  • Protein: 26g
  • Total Calories: 313 Calories

 

APPLE PIE BITESclean eating meal plean apple pie bites

 

INGREDIENTS
(10 balls)

  • 8 Medjool Dates
  • 1 Cup of Dried Apples
  • 1 Cup of Walnuts
  • 1 tsp of Cinnamon

NUTRITIONAL VALUE
(2 Balls)

  • Fat: 16g
  • Carbs: 44g
  • Protein: 5g
  • Total Calories: 314 Calories

DIRECTIONS

  • Remove the pit from the dates. Combine all the ingredients in a food processor and mix until it
    forms a doughy mixture. Form 10 balls with the mixture and then store them into the fridge to
    preserve freshness.

 

DIY OATMEAL COOKIESclean eating meal plan - diy oatmeal cookies

 

INGREDIENTS
(8 Cookies)

  • 1 Cup of Gluten Free Oatmeal
  • 1 Ripe Banana
  • 1 tsp of Cinnamon
  • Optional: Add nuts, dried fruit or chocolate
    chips to customize the cookies to your liking.

NUTRITIONAL VALUE
(per cookie)

  • Fat: 1g
  • Carbs: 19g
  • Protein: 3g
  • Total Calories: 99 Calories

DIRECTIONS

  • Pre-heat the oven at 375F/200C. In a bowl mash the banana and add the oats, cinnamon and any
    additional ingredients if you choose. Mix until it forms a sticky and even mixture. Divide the mixture
    in 8 cookies on a baking sheet and bake for 8 minutes.

 

EASY TRAIL MIXeasy trail mix

 

INGREDIENTS
(5 servings)

  • 1/2 Cup of Almonds
  • 1 Cup of Coconut Chips
  • 1/2 Cup of Pumpkin Seeds

NUTRITIONAL VALUE
(per portion)

  • Fat: 20g
  • Carbs: 9g
  • Protein: 10g
  • Total Calories: 256 Calories

DIRECTIONS

  • Add all of the ingredients in an air tight jar and store somewhere cool or immediately divide the trail
    mix into 5 mini plastic bags.

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