Getting started on a healthy eating journey can be overwhelming, especially when you’re not sure where to begin. With all the conflicting diet advice and confusing nutrition labels out there, it’s easy to feel like you need a doctorate in nutrition to make informed choices. But what if you could simplify your approach to eating clean and delicious food? What if you had a collection of easy-to-make recipes that would fuel your body without breaking the bank or sacrificing flavor?
In this article, we’re excited to share 20 simple clean eating recipes perfect for beginners. From hearty stir-fries to protein-packed omelets, these recipes are designed to be quick, easy, and accessible – even on a busy day. Whether you’re looking to boost your energy levels, support your weight loss goals, or simply feel good in your own skin, we’ve got you covered with our collection of clean eating recipes that will make healthy eating a breeze.
Easy Quinoa and Vegetable Stir-Fry
Whip up a healthy and flavorful stir-fry with quinoa, colorful vegetables, and savory seasonings. This recipe is perfect for a quick weeknight dinner or a nutritious meal prep option.
Ingredients:
– 1 cup cooked quinoa
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 cup broccoli florets
– 1 cup carrots, peeled and grated
– 2 teaspoons soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add onion and garlic; cook until onion is translucent, about 3-4 minutes.
3. Add bell pepper, broccoli, and carrots; cook for an additional 4-5 minutes, stirring frequently, until vegetables are tender-crisp.
4. Stir in cooked quinoa, soy sauce, and sesame oil. Season with salt and pepper to taste.
5. Serve hot, garnished with green onions if desired.
Cooking Time: 15-20 minutes
Baked Lemon Herb Chicken with Sweet Potatoes
A bright and flavorful dish perfect for a weeknight dinner or special occasion. This recipe combines the warmth of sweet potatoes with the zesty goodness of lemon and herbs, all in one easy-to-make package.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 large sweet potatoes, peeled and cubed
– 1/4 cup olive oil
– 2 lemons, juiced (about 2 tablespoons)
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh rosemary
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together olive oil, lemon juice, garlic, rosemary, and thyme.
3. Add the chicken breasts to the marinade, turning to coat evenly. Let sit for at least 30 minutes.
4. Line a baking sheet with parchment paper. Place sweet potato cubes on one half of the sheet and chicken breasts on the other.
5. Bake for 45-50 minutes or until chicken is cooked through and sweet potatoes are tender.
6. Serve hot, garnished with fresh rosemary if desired.
Cooking Time: 45-50 minutes
Avocado and Chickpea Salad
A refreshing twist on traditional salads, this recipe combines the creamy richness of avocado with the nutty flavor of chickpeas. Perfect for a quick lunch or light dinner.
Ingredients:
– 2 ripe avocados, diced
– 1 can chickpeas (15 oz), drained and rinsed
– 1/4 cup red onion, thinly sliced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine diced avocado, chickpeas, red onion, and cilantro.
2. Squeeze the lime juice over the top and toss gently to combine.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled.
Cooking Time: 10 minutes
Spinach and Mushroom Omelette
Start your day with a flavorful and nutritious omelette packed with spinach, mushrooms, and cheese. This simple recipe is perfect for a quick breakfast or brunch.
Ingredients:
– 2 large eggs
– 1/2 cup fresh spinach leaves, chopped
– 1/2 cup sliced mushrooms (button or cremini)
– 1 tablespoon butter
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup shredded cheddar cheese
Instructions:
1. In a small bowl, whisk together eggs and a pinch of salt.
2. Heat the butter in a medium non-stick skillet over medium heat.
3. Add mushrooms and cook until they release their moisture and start to brown (about 3-4 minutes).
4. Pour in the egg mixture and cook until the edges start to set (about 1 minute).
5. Sprinkle chopped spinach and shredded cheese on half of the omelette.
6. Fold the other half over the filling.
7. Cook for an additional 30 seconds to 1 minute, until the cheese is melted and the eggs are cooked through.
Cooking Time: 8-10 minutes
Roasted Garlic Cauliflower Rice
Transform cauliflower into a delicious and healthy “rice” by roasting it with aromatic garlic. This recipe is perfect for low-carb diets, paleo eaters, or anyone looking to mix up their usual side dish routine.
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, peeled and separated into individual pieces
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut it into florets.
3. Toss the cauliflower with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and lightly browned.
4. Meanwhile, toss the garlic pieces with olive oil, salt, and pepper on a separate baking sheet. Roast for 15-20 minutes, or until golden brown and fragrant.
5. Once the cauliflower is done, allow it to cool slightly. Then, pulse it in a food processor until it resembles rice.
6. Add roasted garlic to the cauliflower “rice” and toss to combine.
7. Serve hot, with lemon wedges on the side if desired.
Cooking Time: 40-50 minutes
Grilled Salmon with Asparagus
Elevate your dinner game with this simple yet impressive recipe that combines the flavors of grilled salmon and roasted asparagus. Perfect for a quick weeknight meal or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 tbsp olive oil
– 2 tbsp lemon juice
– 1 tsp garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, lemon juice, and garlic powder.
3. Place salmon fillets in a shallow dish and brush with the marinade.
4. Season with salt and pepper to taste.
5. Grill salmon for 4-6 minutes per side, or until cooked through.
6. Meanwhile, toss asparagus with olive oil, salt, and pepper.
7. Grill asparagus for 3-5 minutes, or until tender and slightly charred.
8. Serve grilled salmon with roasted asparagus and enjoy!
Cooking Time: 12-15 minutes
Berry Chia Seed Pudding
Combine the nutritional benefits of chia seeds with the natural sweetness of berries to create a delicious and nutritious pudding. This recipe is perfect for a quick breakfast, snack, or dessert.
Ingredients:
– 1/2 cup chia seeds
– 1 cup mixed berries (such as blueberries, strawberries, raspberries)
– 1/4 cup unsweetened almond milk
– 2 tablespoons honey
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Stir well to combine.
2. Add honey and salt to the mixture. Stir until dissolved.
3. Refrigerate the mixture for at least 30 minutes or overnight to allow the chia seeds to gel.
4. Just before serving, stir in the mixed berries. You can adjust the amount of berries to your liking.
5. Serve chilled and enjoy!
Cooking Time: 30 minutes (or overnight)
Turkey and Kale Stuffed Bell Peppers
This recipe combines the flavors of turkey, kale, and bell peppers in a healthy and delicious meal perfect for a weeknight dinner or special occasion. The sweetness of the bell peppers pairs well with the savory taste of the turkey and kale.
Ingredients:
– 4 large bell peppers, any color
– 1 pound ground turkey
– 1 cup chopped kale
– 1/2 cup cooked white rice
– 1 tablespoon olive oil
– 1 onion, finely chopped
– 1 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large skillet, cook the turkey, onion, paprika, salt, and pepper over medium-high heat until browned, breaking into small pieces.
4. Add the cooked rice, chopped kale, and olive oil to the skillet. Cook until the kale is wilted.
5. Stuff each bell pepper with the turkey mixture and top with shredded cheese (if using).
6. Cover the baking dish with aluminum foil and bake for 30 minutes. Remove the foil and continue baking for an additional 15-20 minutes, or until the peppers are tender.
Cooking Time: 45-50 minutes
Zucchini Noodles with Pesto
Elevate your pasta game with this refreshing summer twist! By using zucchinis as noodles, you’ll enjoy a lighter and healthier take on the classic pesto dish.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto (homemade or store-bought)
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat your spiralizer or a vegetable peeler to create zucchini noodles.
2. In a large skillet, cook the zucchini noodles over medium-high heat for 3-4 minutes, or until they’re slightly tender and still crisp.
3. Add pesto, Parmesan cheese, salt, and pepper to the skillet. Toss the zucchini noodles with the sauce until well coated.
4. Serve immediately, garnished with chopped basil leaves if desired.
Cooking Time: 10-12 minutes
Lentil and Vegetable Soup
This hearty and nutritious soup is a perfect way to warm up on a chilly day. Made with red lentils, aromatic vegetables, and a hint of spice, this recipe is sure to become a staple in your kitchen.
Ingredients:
– 1 cup dried red lentils
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 can diced tomatoes (14.5 oz)
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion, garlic, carrots, and celery; cook until vegetables are tender, about 8 minutes.
3. Add the lentils, diced tomatoes, vegetable broth, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Overnight Oats with Almond Butter
Start your day with a nutritious and delicious breakfast that’s ready when you are! This recipe combines the creamy richness of almond butter with the comfort of warm oats, perfect for a chilly morning.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 2 tablespoons almond butter
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
– Toppings: sliced banana, shredded coconut, chia seeds, or chopped nuts (optional)
Instructions:
1. In a jar or container, combine oats, almond milk, and salt. Stir until well combined.
2. Add the almond butter and mix until smooth.
3. If desired, add honey or maple syrup and stir to combine.
4. Refrigerate overnight for 8 hours or longer.
5. Top with your preferred toppings, if using, and serve chilled.
Cooking Time: None! This recipe is prepared ahead of time, so just grab and go!
Baked Cod with Mediterranean Salsa
Elevate your seafood game with this flavorful and healthy recipe that combines tender cod with a zesty Mediterranean salsa. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 cod fillets (6 oz each)
– 1/2 cup olive oil
– 2 lemons, juiced
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– Mediterranean Salsa ingredients:
+ 1 can (14.5 oz) diced tomatoes
+ 1/4 cup chopped fresh parsley
+ 1/4 cup crumbled feta cheese
+ 2 tbsp extra-virgin olive oil
+ 1 tsp lemon zest
+ Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the baking sheet, drizzle with olive oil, and season with salt, pepper, garlic, and oregano.
4. Bake for 12-15 minutes or until cooked through.
5. Meanwhile, mix Mediterranean Salsa ingredients in a bowl.
6. Serve cod with Mediterranean Salsa spooned over top.
Cooking Time: 15 minutes
Quinoa-Stuffed Acorn Squash
This recipe combines the nutty flavor of quinoa with the natural sweetness of roasted acorn squash, making for a nutritious and delicious side dish. Perfect for a cozy fall or winter evening.
Ingredients:
– 2 medium-sized acorn squash
– 1 cup cooked quinoa
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: chopped fresh cilantro for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the acorn squash in half lengthwise and scoop out the seeds.
3. In a bowl, mix cooked quinoa with olive oil, onion, garlic, cumin, salt, and pepper.
4. Divide the quinoa mixture among the two squash halves, spooning it into the cavities.
5. Place the stuffed squash on a baking sheet lined with parchment paper and roast for 45-50 minutes, or until the squash is tender.
Cooking Time: 45-50 minutes
Greek Yogurt with Honey and Walnuts
This simple yet satisfying snack is perfect for a quick energy boost or as a healthy dessert option. With the creamy texture of Greek yogurt, the sweetness of honey, and the crunch of walnuts, you’ll be hooked from the first bite.
Ingredients:
– 1 cup Greek yogurt
– 2 tablespoons pure honey
– 1/4 cup chopped walnuts
– Pinch of salt (optional)
Instructions:
1. In a small bowl, combine Greek yogurt and honey. Mix until smooth.
2. Stir in chopped walnuts.
3. Add a pinch of salt if desired for an extra burst of flavor.
4. Serve immediately and enjoy!
Cooking Time: None! This recipe is ready to go in just 5 minutes.
Black Bean and Sweet Potato Tacos
This recipe combines the natural sweetness of roasted sweet potatoes with the savory flavor of black beans, all wrapped up in a crispy taco shell. Perfect for a quick and easy dinner or lunch on-the-go!
Ingredients:
– 2 large sweet potatoes
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 8-10 taco shells
– Optional toppings: avocado, sour cream, salsa, shredded cheese, cilantro
Instructions:
1. Preheat oven to 400°F (200°C). Pierce sweet potatoes with a fork several times and roast for 45-50 minutes, or until tender.
2. In a large skillet, heat olive oil over medium-high. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Add black beans, cumin, salt, and pepper to the skillet. Cook, stirring occasionally, for an additional 5 minutes.
4. Warm taco shells according to package instructions.
5. Assemble tacos by filling shells with roasted sweet potatoes, black bean mixture, and desired toppings.
Cooking Time: 1 hour 15 minutes (including roasting time)
Fresh Mango and Spinach Smoothie
This refreshing smoothie combines the sweetness of ripe mango with the nutritional benefits of spinach, making it a perfect blend for a healthy breakfast or post-workout snack. With its vibrant green color and delicious flavor, you’ll be hooked from the first sip!
Ingredients:
– 1 ripe mango, diced
– 2 cups fresh spinach leaves
– 1/2 cup plain Greek yogurt
– 1 tablespoon honey
– 1/2 teaspoon vanilla extract
– Ice cubes (optional)
Instructions:
1. Add all ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness as needed by adding more honey.
3. Pour into glasses and serve immediately.
4. If desired, add ice cubes and blend until frosty.
Cooking Time: None! Simply blend and enjoy!
Roasted Brussels Sprouts with Balsamic Glaze
A sweet and tangy twist on a classic side dish, this recipe brings out the natural sweetness of Brussels sprouts while adding depth and richness from the balsamic glaze.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup balsamic vinegar
– 2 tablespoons honey
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and caramelized.
4. While the Brussels sprouts are roasting, combine balsamic vinegar and honey in a small saucepan.
5. Bring to a simmer over medium heat and cook until reduced by half (about 5-7 minutes).
6. Remove Brussels sprouts from the oven and toss with the balsamic glaze.
7. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 25-30 minutes
Whole Grain Buddha Bowl with Tahini Dressing
This recipe combines wholesome ingredients with a creamy tahini dressing, creating a nutritious and filling bowl that’s perfect for any meal. With its mix of fiber-rich whole grains, protein-packed edamame, and flavorful vegetables, this dish is sure to satisfy your cravings.
Ingredients:
– 1 cup cooked brown rice
– 1/2 cup cooked quinoa
– 1 cup mixed roasted vegetables (such as broccoli, carrots, and sweet potatoes)
– 1/4 cup cooked edamame
– 2 tablespoons tahini
– 2 tablespoons lemon juice
– 1 tablespoon honey
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Cook the brown rice and quinoa according to package instructions.
2. Roast the mixed vegetables in the oven with a drizzle of olive oil until tender.
3. In a small bowl, whisk together tahini, lemon juice, and honey until smooth.
4. Assemble the Buddha bowls by dividing cooked grains between two bowls, topping with roasted vegetables, edamame, and a drizzle of tahini dressing.
5. Season with salt and pepper to taste, and garnish with fresh cilantro leaves.
Cooking Time: 30-40 minutes
Herbed Grilled Shrimp Skewers
Elevate your summer gatherings with these flavorful and easy-to-make shrimp skewers, bursting with fresh herbs and a hint of Mediterranean flair. Perfect for a quick weeknight dinner or a crowd-pleasing party appetizer.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh dill
– 1 teaspoon lemon zest
– Salt and pepper to taste
– 10-12 bamboo skewers, soaked in water for 30 minutes
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together olive oil, garlic, parsley, dill, lemon zest, salt, and pepper.
3. Add shrimp to the marinade and toss to coat; let sit for at least 15 minutes or up to 30 minutes in the refrigerator.
4. Thread shrimp onto skewers, leaving a small space between each piece.
5. Grill skewers for 2-3 minutes per side, or until shrimp are pink and cooked through.
6. Serve immediately with your favorite sides or as an appetizer.
Cooking Time: 6-8 minutes
Apple Cinnamon Cottage Cheese Bowl
Start your day with a delicious and healthy breakfast bowl that combines the creaminess of cottage cheese with the sweetness of apples and cinnamon. This recipe is perfect for a quick and easy morning meal.
Ingredients:
– 1 cup cottage cheese
– 1/2 cup diced apple (such as Granny Smith or Gala)
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– Pinch of salt
Instructions:
1. In a small bowl, mix together the cottage cheese and honey until smooth.
2. Add the diced apple to the cottage cheese mixture and stir until combined.
3. Sprinkle the cinnamon and salt over the top of the mixture.
4. Serve immediately and enjoy!
Cooking Time: 5 minutes
Summary
Start your clean eating journey with these simple and delicious recipes perfect for beginners. From classic dishes like quinoa stir-fry and baked chicken, to healthy twists on comfort foods like sweet potato tacos and black bean bowls, this collection has something for everyone. With a focus on whole grains, lean proteins, and plenty of veggies, these recipes will help you develop healthy habits that taste amazing. Whether you’re looking for quick weeknight meals or nutritious breakfast options, these 20 simple recipes are a great place to start your clean eating journey.
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