Clean eating emphasizes whole, plant-based foods, but it doesn't mean you're stuck with salads. It's time to explore delicious and nourishing meals that go beyond the typical lettuce and carrot routine. You can flood your body with nourishing foods, focusing on getting healthy and back in shape.
Embracing Clean Eating Beyond the Salad Bowl
The words “clean eating” often conjure up images of lots of lettuce and carrots, and other types of foods that rabbits would die for. But, it's time to clean up your plate and add more #PlantFoods for a #HealthyNew Year!
Quick & Easy No-Cook Meals
Turn to these easy (and healthy!) no-cook meals.
Tuna Wraps
Packed with protein-rich tuna, these colorful wraps offer sensational flavor.
- 1 wrap: 312 calories, 10g fat (2g saturated fat), 38mg cholesterol, 628mg sodium, 34g carbohydrate (2g sugars, 3g fiber), 23g protein.
Grab-and-Go Bites
Keep these little bites on hand in your refrigerator and grab them for breakfast or a snack when you're in a hurry. This recipe has no gluten, eggs, dairy or corn, so it's the perfect go-to treat.
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Overnight Oats
Many folks love this oatmeal cold, but I like to heat it up a little since I'm not a big fan of it right out of the fridge. Add a handful of nuts for crunch, flavor and extra health benefits.
- 1-1/2 cups: 349 calories, 8g fat (4g saturated fat), 20mg cholesterol, 263mg sodium, 59g carbohydrate (28g sugars, 7g fiber), 14g protein.
Fruit Salsa
This refreshing and colorful salsa is served with tortilla chips or spooned over grilled chicken. Try stirring in some diced cantaloupe or peaches when they're in season.
- 1/4 cup: 48 calories, 0 fat (0 saturated fat), 0 cholesterol, 3mg sodium, 13g carbohydrate (12g sugars, 1g fiber), 0 protein.
Delicious Recipes Beyond the Salad
Stuffed Peppers
Serve these peppers with salad and a roll. At the end of summer, freeze them for cold months when produce costs are high. For a hot meal on a cold day, serve them with a side of warm pasta tossed in olive oil.
- 2 stuffed pepper halves: 341 calories, 7g fat (3g saturated fat), 19mg cholesterol, 556mg sodium, 56g carbohydrate (16g sugars, 11g fiber), 19g protein.
Strawberry Coconut Freezer Pops
These four-ingredient freezer pops are a delicious way to use up a pint of fresh strawberries. You'll love the hint of tropical flavor, thanks to the coconut milk.
- 1 pop: 51 calories, 3g fat (3g saturated fat), 0 cholesterol, 5mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 1g protein.
Cobb Salad (Skinny Version)
This skinny version of Cobb salad has all the taste and creaminess with half the fat and calories. You can skip the coleslaw mix and use all lettuce, but I like the crunch you get with cabbage.
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- 1 serving: 324 calories, 13g fat (3g saturated fat), 48mg cholesterol, 646mg sodium, 31g carbohydrate (11g sugars, 9g fiber), 23g protein.
Fruit Kabobs
Trade in the usual veggie platter for these fun kabobs. In addition to preparing these for get-togethers, I often make these as snacks for my family. And because assembly is so easy, the kids often ask to help.
- 1 kabob: 44 calories, 4g fat (1g saturated fat), 5mg cholesterol, 10mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 1g protein.
Open-Faced Sandwich
I work a 12-hour night shift at a hospital, and when I come home in the morning, I don't want to cook a big breakfast. I love these sandwiches because they're versatile; sometimes I use apples instead of pears and different cheeses, such as Brie or grated Parmesan.
- 1 sandwich: 266 calories, 9g fat (2g saturated fat), 5mg cholesterol, 692mg sodium, 31g carbohydrate (7g sugars, 4g fiber), 14g protein.
Berry Smoothies
While you can't taste the spinach in these smoothies, you'll get all its nutrients along with big berry flavor.
- 1 cup: 172 calories, 3g fat (0 saturated fat), 3mg cholesterol, 47mg sodium, 35g carbohydrate (28g sugars, 4g fiber), 5g protein.
Grilled Tuna Salad
This is a quick and delicious salad that can be made special for guests-or yourself-by grilling fresh tuna steaks instead of using canned.
- 2 cups: 319 calories, 16g fat (2g saturated fat), 30mg cholesterol, 640mg sodium, 20g carbohydrate (3g sugars, 5g fiber), 23g protein.
Hummus, Avocado, Tomato Sandwiches
I'm a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand.
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- 1 sandwich: 278 calories, 11g fat (2g saturated fat), 0 cholesterol, 379mg sodium, 35g carbohydrate (6g sugars, 9g fiber), 11g protein.
Fresh Fruit Salsa with Cinnamon Chips
I first made this fresh fruit salsa for a family baby shower. Everyone wanted the recipe. Now, someone makes this juicy snack for just about every family gathering-and I have to keep reminding everyone who introduced it!
- 2 tablespoons salsa with 4 chips: 134 calories, 4g fat (2g saturated fat), 6mg cholesterol, 136mg sodium, 22g carbohydrate (7g sugars, 2g fiber), 2g protein.
Enchiladas
Honey, lemon and chili flavors blend wonderfully in enchiladas. My family devours this dish, so I also use the chicken filling for soft tacos with toppings.
- 2 enchiladas (calculated without optional toppings) : 349 calories, 11g fat (3g saturated fat), 64mg cholesterol, 698mg sodium, 39g carbohydrate (14g sugars, 3g fiber), 27g protein.
Chicken And Fruit Salad
We love all the fresh fruits and vegetables that are available in the summer. This salad is one of our favorite because it packs in so much great produce, plus it's quick and easy on a warm summer day.
- 2 cups: 267 calories, 13g fat (3g saturated fat), 66mg cholesterol, 151mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 24g protein.
Tuna Salad with Tomato
On a hot summer day, there's nothing more refreshing than this salad. I grow a few tomato plants in my garden and the fresh-picked taste makes the dish even more of a treat.
- 1/2 cup tuna salad with 1 tomato: 280 calories, 16g fat (3g saturated fat), 50mg cholesterol, 656mg sodium, 12g carbohydrate (7g sugars, 2g fiber), 22g protein.
Homemade Muesli
I tasted muesli on a trip to Switzerland, and when I came home, I made it my way. Keep things interesting (and avoid midmorning munchies) by adding different fruits and nuts every day.
- 1/2 cup (calculated without fruit) : 249 calories, 9g fat (1g saturated fat), 3mg cholesterol, 46mg sodium, 36g carbohydrate (16g sugars, 3g fiber), 9g protein.
Peach Guacamole
Fresh jalapenos and summer-ripe peaches give this creamy guacamole so much flavor. It's got a little kick, but I love that it's not so spicy it burns off my taste buds!
- 1/4 cup: 90 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 7g carbohydrate (2g sugars, 4g fiber), 1g protein.
Edamame Wrap
I'm always on the lookout for fast, nutritious recipes that will appeal to my three little kids. They happen to love edamame, so this is a smart choice for those on-the-go days.
- 1 wrap: 214 calories, 7g fat (1g saturated fat), 13mg cholesterol, 229mg sodium, 28g carbohydrate (2g sugars, 5g fiber), 12g protein.
Fruit, Yogurt and Granola Parfait
Start your day with a smile. This fruit, yogurt and granola parfait is so easy to make. If you like, use whatever favorite fresh fruits are in season and are looking best at the supermarket.
- 1 parfait: 259 calories, 3g fat (0 saturated fat), 7mg cholesterol, 6mg sodium, 48g carbohydrate (27g sugars, 7g fiber), 13g protein.
Chicken with Mandarin Oranges
For a salad with refreshing color and crunch, we toss chicken and spinach with mandarin oranges and red onion, then splash everything with a tangy vinaigrette.
- 2-1/2 cups: 270 calories, 8g fat (2g saturated fat), 85mg cholesterol, 199mg sodium, 16g carbohydrate (12g sugars, 3g fiber), 34g protein.
Corn and Tomato Wrap
I developed this recipe when corn was in the farmer's market and big, red, juicy tomatoes were in my garden. To make this wrap light and healthy, I use fat-free sour cream, whole grain tortillas and brown rice. Although it's vegetarian by nature, change it up with a large chicken breast, diced small.
- 2 halves: 295 calories, 4g fat (0 saturated fat), 2mg cholesterol, 525mg sodium, 53g carbohydrate (6g sugars, 7g fiber), 11g protein.
Chicken Salad
I gave this sweet-savory chicken salad a little zip with Chinese five-spice powder, which tastes a bit like pumpkin pie spice. Sprinkle some on roasted carrots for an awesome meal.
- 1 serving: 364 calories, 16g fat (3g saturated fat), 37mg cholesterol, 294mg sodium, 15g carbohydrate (9g sugars, 4g fiber), 17g protein.
Tangy Parfaits
These bright and tangy parfaits start the day on a healthy note, but they're also sweet enough to double as dessert.
- 1 serving: 214 calories, 4g fat (2g saturated fat), 7mg cholesterol, 48mg sodium, 33g carbohydrate (26g sugars, 5g fiber), 13g protein.
Tuna Salad Wrap
Here's a fabulous way to dress up ordinary tuna salad. This easy recipe makes a quick dinner or lunch at the office, and it's good for you.
- 3 wraps: 279 calories, 13g fat (2g saturated fat), 31mg cholesterol, 421mg sodium, 19g carbohydrate (1g sugars, 7g fiber), 22g protein.
Vegan Wrap
I had a vegan wrap that was similar to this once when I stopped at a diner while on a long and arduous walk. I enjoyed it so much that I modified it to my own taste and now have it for lunch on a regular basis. Everyone at work wants to know how to make it.
- 1 wrap: 235 calories, 8g fat (1g saturated fat), 0 cholesterol, 415mg sodium, 32g carbohydrate (4g sugars, 5g fiber), 7g protein.
Overnight Oats
You can customize these easy overnight oats several different ways. Experiment with fun flavors like carrot cake, banana bread and pina colada.
- 1 serving: 345 calories, 13g fat (2g saturated fat), 4mg cholesterol, 53mg sodium, 53g carbohydrate (31g sugars, 5g fiber), 10g protein.
Chicken Salad with Grapes
This chicken salad with grapes is ready in a snap when using rotisserie chicken and a few quick chops of pecans, sweet onion and celery.
- 3/4 cup chicken salad: 311 calories, 22g fat (4g saturated fat), 70mg cholesterol, 180mg sodium, 6g carbohydrate (5g sugars, 1g fiber), 21g protein.
Pear Sandwich
I work a 12-hour night shift at a hospital, and when I come home in the morning, I don't want to cook a big breakfast. I love these sandwiches because they're versatile; sometimes I use apples instead of pears and different cheeses, such as Brie or grated Parmesan.
- 1 open-faced sandwich: 268 calories, 14g fat (4g saturated fat), 14mg cholesterol, 446mg sodium, 28g carbohydrate (13g sugars, 4g fiber), 11g protein.
Cinnamon-Apple Overnight Oats
Start this breakfast the night before so you can get a few extra z's in the morning. My husband adds coconut to his, and I stir in dried fruit.
- 1 serving: 350 calories, 12g fat (2g saturated fat), 4mg cholesterol, 53mg sodium, 55g carbohydrate (31g sugars, 5g fiber), 10g protein.
Avocado, Bacon and Blue Cheese Wrap
A homemade dressing lightens up these refreshing tortilla wraps. The avocado, bacon, blue cheese and tomato deliver the flavors I enjoy most while keeping me on my healthy eating plan.
- 1 wrap: 372 calories, 14g fat (3g saturated fat), 65mg cholesterol, 607mg sodium, 32g carbohydrate (6g sugars, 6g fiber), 29g protein.
Meal Prep Strategies for a Healthy Lifestyle
Meal prep gurus got your back; don't get stuck eating the same thing or feel like you have to stick with salads to nail your meal prep at home. Remember, the best diet for you is the one you enjoy eating!
Easy-to-Prepare Recipes
These recipes should be easy to prepare, like a one-pot meal or sheet tray recipe. You may end up spending more money than budgeted on specialty ingredients or having excess food waste from not planning to make recipes with similar ingredients ahead of time.
Batch Cooking
This is similar to purchasing Trifecta A La Carte. Cook batches of your protein of choice, vegetables, carbohydrates, and choose a variety of sauces and garnishes to build your meal plan for the week. You can control your food intake more closely if you are tracking your calories or macronutrients to reach your health goals. Overall you have more variety in your flavors, portioning, and meal plan when you choose to prepare ingredients in bulk.
Menu Planning and Grocery Hauls
Planning a menu in advance and cooking most of your meals at once is one of the easiest ways to cut back on the time you are spending. Doing a full week's grocery haul at once can give you quite the sticker shock! On average, most people spend roughly $173 a week on groceries - and you spend even more than that if you are eating out often. By far the easiest way to set a more personalized food budget is to track your current spending and see where you can cut back.
Smart Shopping
Skip the pricey health food trends: Labels can be misleading, all nutrient-dense foods, aka fruits, vegetables, lean proteins, healthy fats, and whole grains can be considered "superfoods". Cut down on food waste with better portioning: Knowing exactly how much you need per week and portion your food will help you build a more realistic plan before grocery shopping. Use staple ingredients for multiple recipes: The best way to start out meal prep is to pick a few basic ingredients and stick to them. Choose 2-3 proteins for the week, 4 vegetables, and starch you like, and start with that.
Meal Prep Delivery
Opt-out of meal prep completely and get meal prep delivered: Believe it or not you will probably save money when you use a meal prep delivery company like Trifecta vs trying to stock your pantry and start cooking at home. At first, it probably feels impossible to achieve quick meal prep - as even the best of us still spend hours planning, shopping, cooking, and cleaning dishes.
One-Pot Dishes
Eat more foods you don't have to cook, a.k.a. Make more one-pot dishes: Spend less time cleaning dishes with one-pot meals like chili, stews, soups, lasagna, pasta, pilafs, and stir-fry. You eliminate multiple cooking methods by sticking to just one, and everything is one and done at the same time!
Meal Prep Ideas
Here are 50 easy meal prep ideas for breakfast, lunch, and dinner. These recipes fit a variety of dietary approaches.
Breakfast Ideas
Try not to skip out on this meal too often, eating a protein-rich breakfast can help curve cravings and provide even energy throughout your day and week.
Breakfast Burritos
Breakfast burritos are one of the best meal options for when you are in a time crunch. The burrito tortilla can house any kind of vegetables and protein, to make a highly delicious grab-and-go breakfast.
Vegan-Friendly Waffle
Make a vegan-friendly or plant-based friendly waffle by swapping out any dairy ingredients with a vegan yogurt alternative.
Greek Yogurt Parfait
Meal prep ahead of time for an easy high protein breakfast option or enjoy as a dessert perfect for overnight muscle recovery. Full of rich flavor, this protein-packed greek yogurt parfait is sure to satisfy!
Leftover Breakfast Feast
Use this recipe as an outline to turn last night's leftovers into an imaginative breakfast feast.
No-Cook Breakfast
You'll love this 'no-cook' breakfast option packed with protein.
Mediterranean Breakfast Skillet
Prepare this hearty, plant-based, Mediterranean breakfast skillet recipe using only a cast-iron skillet or sheet pan.
Protein Pancakes
Classic pancakes are great, but why no add some more nutrition and utility by using protein powder in the base.
Avocado Toast
Can I start by saying avocado toast is hands-down my favorite breakfast or lunch option? Muesli is an uncooked cereal-like grain-based food, typically oats, combined with dry fruits, nuts, nuts, and seeds, and soaked with foods like yogurt, milk, milk alternative or fruit juice to soften, and in a way, “cook” the grains before consuming them.