10 Clean Eating Recipes

Overnight Chia Seed Pudding with Berries is a delightful way to start your day with a burst of flavor and nutrition. This fiber-rich breakfast is not only delicious but also keeps you feeling full and satisfied for hours.

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk
• 1 tablespoon maple syrup or honey
• 1/2 teaspoon vanilla extract
• 1/2 cup mixed fresh berries (such as strawberries, blueberries, and raspberries)
• Optional toppings: nuts, seeds, or shredded coconut

1. In a medium-sized bowl, combine the chia seeds, almond milk, maple syrup, and vanilla extract.
2. Stir well to ensure the chia seeds are evenly dispersed, then cover and refrigerate overnight, or for at least 4 hours.
3. Before serving, give the pudding a good stir to break up any clumps and ensure a smooth texture.
4. Top with fresh berries and any additional toppings you prefer, such as nuts or seeds, for extra crunch.

This simple recipe is packed with omega-3 fatty acids, fiber, and antioxidants from the chia seeds and berries. It’s a fantastic option for those looking to support heart health while maintaining stable energy levels throughout the morning.

For a delightful twist, try adding a spoonful of almond butter or a sprinkle of cinnamon for extra warmth and richness. You can also substitute the almond milk with coconut milk for a tropical flair, making it a versatile addition to your breakfast rotation.

Start your day with a delicious Spinach and Feta Omelette Wrap, an iron-boosting morning meal that combines savory flavors with nourishing ingredients. Rich in iron and protein, this dish is perfect for those looking to enhance their energy levels and support overall well-being.

• 3 large eggs
• 1 cup fresh spinach leaves
• 1/4 cup crumbled feta cheese
• 1 small tomato, diced
• 1 whole wheat wrap or tortilla
• Salt and pepper, to taste
• 1 teaspoon olive oil

1. In a bowl, beat the eggs with a pinch of salt and pepper until well combined.
2. Heat olive oil in a non-stick skillet over medium heat, then add spinach and sauté until wilted, about 2 minutes.
3. Add the beaten eggs to the skillet, swirling to cover the bottom evenly, and cook until the edges start to set.
4. Sprinkle feta cheese and diced tomato over the eggs, then fold the omelette in half using a spatula.
5. Transfer the omelette to a whole wheat wrap, roll it up, and serve immediately.

This omelette wrap is a powerhouse of nutrients, providing a good source of iron, calcium, and vitamin C. The combination of eggs and spinach contributes to muscle maintenance and bone health, while feta adds a delightful tang and a dose of essential minerals.

Serve the wrap warm with a side of fresh fruit or a light salad for a complete meal. For variations, consider adding sautéed mushrooms or a sprinkle of fresh herbs like dill or parsley for an extra burst of flavor.

This Quinoa and Black Bean Salad with Avocado is a perfect choice for a plant-based power lunch. It’s packed with protein, fiber, and healthy fats, making it both nutritious and satisfying.

• 1 cup quinoa, rinsed
• 2 cups water
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 ripe avocado, diced
• 1 small red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• 2 tablespoons olive oil
• Salt and pepper to taste

1. In a medium saucepan, combine the quinoa and water; bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is tender and water is absorbed.
2. Fluff the cooked quinoa with a fork and let it cool slightly. In a large bowl, combine the quinoa, black beans, cherry tomatoes, avocado, red onion, and cilantro.
3. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper. Pour the dressing over the quinoa mixture and toss gently to combine.
4. Serve immediately or refrigerate for up to 2 days for flavors to meld. Enjoy this vibrant salad as a standalone meal or a side dish.

This salad is rich in protein from the quinoa and black beans, offering a hearty 12 grams per serving. Additionally, it provides a generous amount of fiber, making it an excellent choice for digestive health.

For a zesty twist, consider adding a pinch of cumin or smoked paprika to the dressing. Alternatively, you could incorporate grilled corn or bell peppers for added sweetness and crunch.

After enjoying a hearty quinoa and black bean salad, it’s time to savor a lighter, low-carb delight with zucchini noodles. This dish is perfect for those seeking a wholesome meal that doesn’t compromise on flavor, thanks to its rich pesto and vibrant cherry tomatoes.

• 2 medium zucchini, spiralized
• 1 cup cherry tomatoes, halved
• 1/4 cup basil pesto
• 2 tablespoons olive oil
• 1 clove garlic, minced
• Salt and pepper to taste
• Grated Parmesan cheese for garnish (optional)

1. Begin by heating the olive oil in a large pan over medium heat, then add the minced garlic. Sauté for about 1 minute until fragrant, being careful not to burn the garlic.
2. Add the spiralized zucchini to the pan, tossing gently to coat with the garlic-infused oil. Cook for 3-4 minutes, until the zucchini is just tender but still crisp.
3. Stir in the basil pesto and halved cherry tomatoes, mixing well to ensure everything is evenly coated. Season with salt and pepper to taste, then remove from heat.
4. Transfer the zucchini noodles to serving plates, and if desired, sprinkle with grated Parmesan cheese. Serve immediately to enjoy the fresh flavors at their best.

This dish is not only low in carbohydrates but also rich in nutrients, making it an excellent choice for a balanced diet. Zucchini provides a good amount of vitamin C and potassium, while the pesto adds healthy fats and antioxidants from the basil and olive oil.

Consider serving this dish as a light lunch or dinner, or pair it with grilled chicken or shrimp for added protein. For a vegan variation, omit the Parmesan cheese and try a sprinkle of nutritional yeast for a cheesy flavor without dairy.

Grilled Lemon Herb Chicken Breast is a perfect choice for a lean protein dinner that’s both flavorful and nutritious. This recipe provides a delicious way to enjoy chicken breast without the extra calories, making it ideal for those who are focused on clean eating.

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste

1. Begin by marinating the chicken. In a bowl, combine olive oil, lemon juice, minced garlic, oregano, thyme, salt, and pepper.
2. Place the chicken breasts in a resealable plastic bag or shallow dish. Pour the marinade over the chicken, ensuring it’s well-coated, and let it marinate in the refrigerator for at least 30 minutes, or up to 2 hours for more flavor.
3. Preheat your grill to medium-high heat. Remove the chicken from the marinade and place it on the grill, cooking for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C).
4. Allow the chicken to rest for a few minutes before slicing. This helps retain the juices and ensures a tender, juicy outcome.

This grilled chicken dish is not only delicious but also packed with essential nutrients. With approximately 250 calories and over 30 grams of protein per serving, it is a great option for those looking to build muscle or maintain a healthy weight.

For a complete meal, serve the grilled chicken with a side of steamed vegetables or a fresh salad. You can also get creative by adding your favorite herbs or spices to the marinade for a personalized twist on this classic dish.

The Sweet Potato and Kale Buddha Bowl is a vibrant, nutrient-dense meal perfect for those seeking an antioxidant boost. Packed with colorful vegetables and wholesome grains, this dish not only delights the taste buds but also supports overall well-being.

• 1 large sweet potato, peeled and cubed
• 2 tablespoons olive oil, divided
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 2 cups kale, chopped
• 1 cup cooked quinoa
• 1/4 cup red cabbage, thinly sliced
• 1/4 cup cherry tomatoes, halved
• 1/4 avocado, sliced
• 1 tablespoon sesame seeds
• 1 tablespoon lemon juice

1. Preheat your oven to 400°F (200°C). Toss the sweet potato cubes with 1 tablespoon of olive oil, smoked paprika, salt, and pepper, then spread them on a baking sheet.
2. Roast the sweet potatoes for 20-25 minutes, until tender and slightly caramelized. Meanwhile, massage the chopped kale with the remaining olive oil and a pinch of salt until slightly wilted.
3. In a large bowl, combine the cooked quinoa, roasted sweet potatoes, kale, red cabbage, cherry tomatoes, and avocado slices. Drizzle with lemon juice and sprinkle with sesame seeds before serving.

This Buddha Bowl is loaded with antioxidants and fiber from the sweet potatoes and kale, which help combat oxidative stress and support digestive health. Each serving provides approximately 350 calories, 10 grams of protein, and a wealth of vitamins A and C.

Enjoy this bowl as a satisfying lunch or dinner, and feel free to customize it with your favorite seasonal vegetables. For added protein, consider topping it with grilled chicken or chickpeas, or even a poached egg for extra richness.

Warm up with this comforting Turmeric and Ginger Lentil Soup, a perfect blend of flavor and health benefits. Packed with anti-inflammatory properties, this soup is both nourishing and satisfying, making it an excellent choice for a wholesome meal.

• 1 cup red lentils, rinsed
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 4 cups vegetable broth
• 1 cup diced tomatoes
• Salt and pepper to taste
• Juice of 1 lemon
• Fresh cilantro, for garnish

1. Heat the olive oil in a large pot over medium heat, then add the onion and garlic, sautéing until the onion is translucent.
2. Stir in the ginger, turmeric, and cumin, cooking for an additional minute until fragrant.
3. Add the rinsed lentils, vegetable broth, and diced tomatoes, bringing the mixture to a boil.
4. Reduce the heat and let the soup simmer for about 25 minutes, or until the lentils are tender.
5. Season with salt, pepper, and lemon juice, stirring well to combine all the flavors.
6. Serve hot, garnished with fresh cilantro for a burst of freshness.

This soup is a powerhouse of nutrients, offering a good source of protein and fiber from the lentils while being relatively low in calories. The combination of turmeric and ginger not only enhances the flavor but also provides anti-inflammatory and digestive benefits.

Enjoy this soup on its own or pair it with a slice of whole-grain bread for a more filling meal. For a delightful variation, consider adding a handful of spinach or kale during the last few minutes of cooking to boost the nutrient content even further.

Oven-Baked Cod with Asparagus is a delightful way to incorporate heart-healthy omega-3 fatty acids into your diet. This dish is not only nourishing but also bursting with flavor, offering a perfect balance of tender fish and crisp vegetables.

• 4 cod fillets (about 6 oz each)
• 1 bunch of asparagus, trimmed
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 lemon, sliced
• Salt and pepper to taste
• 1 teaspoon dried thyme
• 1 tablespoon fresh parsley, chopped

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a small bowl, mix olive oil, minced garlic, salt, pepper, and thyme.
3. Place cod fillets on the prepared baking sheet and brush with the olive oil mixture.
4. Arrange asparagus and lemon slices around the cod, then drizzle with any remaining oil mixture.
5. Bake for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.
6. Garnish with fresh parsley before serving.

This meal is rich in omega-3 fatty acids, which are essential for cardiovascular health. The combination of cod and asparagus provides a low-calorie, high-protein option, perfect for those looking to maintain a balanced diet.

Consider serving this dish with a side of quinoa or brown rice for a complete meal. Alternatively, you can add a sprinkle of chili flakes for a spicy kick or swap the thyme for dill for a different flavor profile.

Cauliflower Rice Stir-Fry with Tofu offers a delightful balance of flavors and nutrients, perfect for those seeking a low-calorie, high-protein meal. This recipe is not only quick to prepare but also packed with vegetables and plant-based protein, making it a great addition to a clean-eating lifestyle.

• 1 block of firm tofu, drained and cubed
• 2 cups cauliflower rice
• 1 red bell pepper, thinly sliced
• 1 cup broccoli florets
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon grated fresh ginger
• 2 green onions, sliced
• Optional: sesame seeds for garnish

1. Heat the sesame oil in a large pan over medium heat. Add the cubed tofu and cook until golden brown on all sides, about 5 to 7 minutes.
2. Once the tofu is cooked, add the garlic and ginger to the pan, sautéing for an additional minute until fragrant.
3. Stir in the red bell pepper and broccoli, cooking for about 3 minutes until they start to soften.
4. Add the cauliflower rice and soy sauce to the pan, mixing well to combine with the vegetables and tofu. Cook for another 4 to 5 minutes until the cauliflower rice is tender.
5. Remove from heat and stir in the sliced green onions. Serve hot, garnished with sesame seeds if desired.

This dish is a powerhouse of nutrition, offering approximately 250 calories and 20 grams of protein per serving. Using cauliflower rice instead of traditional rice helps to keep the calorie count low while boosting the fiber content, aiding in digestion and satiety.

Consider serving this stir-fry with a side of mixed greens for added freshness. For variety, try swapping the tofu with tempeh or adding sliced mushrooms for an earthy flavor. This flexible recipe can easily adapt to what you have on hand, making it a versatile and delicious choice for any meal.

These Dark Chocolate and Almond Energy Bites are a delightful and nutritious snack that satisfies sweet cravings while providing a boost of energy. Packed with wholesome ingredients, they are perfect for health-conscious individuals seeking a convenient, homemade alternative to store-bought snacks.

• 1 cup rolled oats
• 1/2 cup almond butter
• 1/4 cup honey or maple syrup
• 1/2 cup chopped dark chocolate or dark chocolate chips
• 1/4 cup chopped almonds
• 1 tablespoon chia seeds
• 1 teaspoon vanilla extract
• Pinch of sea salt

1. In a large mixing bowl, combine the rolled oats, almond butter, and honey until well blended.
2. Stir in the dark chocolate, chopped almonds, chia seeds, vanilla extract, and a pinch of sea salt.
3. Mix everything together thoroughly until the ingredients are evenly distributed.
4. Using your hands, roll the mixture into small, bite-sized balls, about one inch in diameter.
5. Place the energy bites on a tray lined with parchment paper and refrigerate for at least 30 minutes to set.

These energy bites are not only delicious but also packed with essential nutrients. The combination of oats and almonds provides a good source of fiber and healthy fats, while the dark chocolate offers antioxidants and a delightful flavor.

For a creative twist, try adding a sprinkle of shredded coconut or a dash of cinnamon to the mix. Enjoy these bites as a post-workout snack, a midday energy boost, or a sweet treat that aligns with your clean eating goals.