15 Clean Eating Meal Prep

Ready to simplify your meal planning with clean eating? Check out these 15 meal prep ideas that make it easy to stick to healthy eating habits without sacrificing flavor or variety. Each recipe is designed to keep things fresh and tasty throughout the week, making your busy schedule a little more manageable. Let’s get cooking!

Turkey and Sweet Potato Skillet

This Turkey and Sweet Potato Skillet is a fantastic clean eating option that’s both hearty and nutritious. The vibrant orange sweet potatoes paired with tender turkey create a colorful and appetizing dish. It’s perfect for meal prep, making it easy to grab a healthy meal during a busy week.

To make this skillet, you’ll need just a few simple ingredients. The combination of turkey and sweet potatoes provides a good balance of protein and carbs, keeping you satisfied and energized. Plus, it’s seasoned with herbs that elevate the flavors without adding extra calories.

Cooking this dish is straightforward. Start by sautéing the turkey until it’s browned, then add the sweet potatoes. Let everything cook together until the sweet potatoes are tender. This dish can be stored in meal prep containers, making it a convenient option for lunch or dinner.

Ingredients

• 1 pound ground turkey
• 2 medium sweet potatoes, peeled and diced
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add ground turkey and cook until browned, about 5-7 minutes.
3. Stir in diced sweet potatoes, garlic powder, onion powder, salt, and pepper.
4. Cover and cook for 15-20 minutes, stirring occasionally, until sweet potatoes are tender.
5. Garnish with fresh parsley before serving.

Chickpea and Spinach Curry

This Chickpea and Spinach Curry is a delightful dish that brings together the earthy flavors of chickpeas and the vibrant green of spinach. It’s served with fluffy rice, making it a wholesome meal that’s perfect for meal prep. The combination of spices creates a warm and inviting aroma that fills your kitchen.

The dish is not only tasty but also packed with nutrients. Chickpeas are a great source of protein and fiber, while spinach adds vitamins and minerals. This curry is a fantastic option for anyone looking to eat clean without sacrificing flavor.

Making this curry is straightforward. Start by sautéing onions and garlic, then add spices like cumin and coriander. Toss in the chickpeas and spinach, and let everything simmer together. Serve it over rice for a complete meal that you can enjoy throughout the week.

Ingredients

• 1 can chickpeas, drained and rinsed
• 2 cups fresh spinach
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1 cup coconut milk
• Salt and pepper to taste
• 2 cups cooked rice

Instructions

1. Heat olive oil in a pan over medium heat. Add chopped onion and sauté until translucent.
2. Add minced garlic, cumin, and coriander. Cook for another minute until fragrant.
3. Stir in the chickpeas and coconut milk. Bring to a simmer.
4. Add fresh spinach and cook until wilted, about 2-3 minutes.
5. Season with salt and pepper. Serve over cooked rice.

Zucchini Noodles with Pesto

Zucchini noodles, often called “zoodles,” are a fantastic alternative to traditional pasta. They are light, refreshing, and perfect for a clean eating meal prep. In the image, you can see a bowl of zoodles topped with vibrant green pesto and bright cherry tomatoes. The colors pop, making it not only delicious but also visually appealing.

This dish is quick to prepare and packed with nutrients. Zucchini is low in calories and high in vitamins, while pesto adds a burst of flavor. You can easily make this meal ahead of time and store it for a busy week.

To make zucchini noodles with pesto, you’ll need just a few ingredients. Let’s jump into the recipe!

Ingredients

• 4 medium zucchinis
• 1 cup fresh basil leaves
• 1/2 cup grated Parmesan cheese
• 1/3 cup pine nuts
• 2 cloves garlic
• 1/2 cup olive oil
• Salt and pepper to taste
• Cherry tomatoes, halved (for topping)

Instructions

1. Make the Zoodles: Use a spiralizer or a vegetable peeler to create noodles from the zucchinis. Set aside.
2. Prepare the Pesto: In a food processor, combine basil, Parmesan, pine nuts, and garlic. Pulse until finely chopped. With the processor running, slowly add olive oil until smooth. Season with salt and pepper.
3. Combine: In a large bowl, toss the zucchini noodles with the pesto until well coated.
4. Serve: Top with halved cherry tomatoes for a fresh touch. Enjoy immediately or store in the fridge for meal prep!

Baked Salmon with Asparagus

Baked salmon with asparagus is a fantastic meal prep option. This dish is not only healthy but also super easy to prepare. The vibrant colors of the salmon and asparagus make it visually appealing, and the fresh lemon adds a zesty touch. You can see the salmon fillets seasoned perfectly, sitting alongside fresh asparagus and lemon slices, ready to be baked.

This meal is packed with protein and nutrients, making it a great choice for anyone looking to eat clean. The combination of flavors is simple yet satisfying. Plus, it’s perfect for meal prepping. You can make several servings at once and enjoy them throughout the week.

To prepare this dish, you’ll need just a few ingredients. The salmon is rich in omega-3 fatty acids, while asparagus is a great source of vitamins and minerals. Together, they create a balanced meal that is both delicious and nutritious.

Ingredients

• 2 salmon fillets
• 1 bunch of asparagus
• 1 lemon, sliced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh dill (optional)

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a baking dish, place the salmon fillets and arrange the asparagus around them.
3. Drizzle olive oil over the salmon and asparagus. Season with salt and pepper.
4. Top the salmon with lemon slices and sprinkle fresh dill if using.
5. Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Serve warm and enjoy your healthy meal prep!

Overnight Oats with Berries

Overnight oats are a fantastic way to kickstart your day. They are simple to prepare and can be customized to your taste. In the image, you can see a jar filled with creamy oats layered with fresh blueberries and raspberries. The vibrant colors of the berries not only make it look appealing but also add a burst of flavor and nutrients.

This meal is perfect for busy mornings. Just grab your jar from the fridge, and you’re ready to go! The combination of oats and berries provides a great balance of carbohydrates, fiber, and antioxidants.

To make your own overnight oats, you’ll need a few basic ingredients. You can experiment with different toppings like nuts or seeds for added crunch and nutrition.

Cauliflower Rice Stir-Fry

Cauliflower rice stir-fry is a fantastic option for anyone looking to enjoy a healthy meal without sacrificing flavor. This dish is colorful and packed with nutrients, making it perfect for meal prep. The vibrant mix of vegetables and protein creates a satisfying and wholesome meal that can be enjoyed any day of the week.

In this stir-fry, you’ll find a delightful combination of cauliflower rice, fresh veggies, and tofu. The crunch of bell peppers and the softness of the tofu complement each other beautifully. Plus, it’s quick to prepare, making it ideal for busy weeknights.

Here’s how to whip up this delicious cauliflower rice stir-fry:

Ingredients

• 4 cups cauliflower rice
• 1 cup firm tofu, cubed
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 cup carrots, diced
• 1 cup green onions, chopped
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Prepare the Tofu: Heat olive oil in a large skillet over medium heat. Add cubed tofu and cook until golden brown on all sides. Remove from the skillet and set aside.
2. Sauté the Vegetables: In the same skillet, add sesame oil. Toss in the red and green bell peppers, carrots, and green onions. Sauté for about 5 minutes until the veggies are tender.
3. Add Cauliflower Rice: Stir in the cauliflower rice and cook for another 5-7 minutes, mixing well with the vegetables.
4. Combine Ingredients: Add the cooked tofu back into the skillet. Pour in soy sauce, and season with salt and pepper. Stir everything together and cook for an additional 2-3 minutes.
5. Serve: Remove from heat and enjoy your cauliflower rice stir-fry warm!

Grilled Chicken with Roasted Vegetables

This dish is a perfect example of clean eating. Grilled chicken paired with vibrant roasted vegetables makes for a colorful and nutritious meal. The chicken is juicy and tender, while the vegetables add a sweet and savory crunch. This combination is not only delicious but also packed with essential nutrients.

To make this meal, start with fresh ingredients. You’ll need chicken breasts, carrots, yellow squash, and pearl onions. Season everything with olive oil, salt, and pepper. The grilling process gives the chicken those lovely char marks, enhancing the flavor.

Once prepared, this meal is great for meal prep. You can easily store it in containers for the week ahead. Just reheat when you’re ready to eat!

Ingredients

• 2 boneless, skinless chicken breasts
• 2 cups carrots, chopped
• 2 cups yellow squash, chopped
• 1 cup pearl onions
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh herbs for garnish (like parsley or rosemary)

Instructions

1. Preheat your grill to medium-high heat.
2. In a bowl, toss the chopped vegetables with olive oil, salt, and pepper.
3. Place the chicken breasts on the grill. Cook for about 6-7 minutes on each side, or until fully cooked.
4. While the chicken is grilling, spread the vegetables on a baking sheet and roast in the oven at 400°F (200°C) for about 20-25 minutes, or until tender.
5. Once cooked, let the chicken rest for a few minutes before slicing.
6. Serve the grilled chicken on a plate with a generous portion of roasted vegetables. Garnish with fresh herbs.

Quinoa and Black Bean Salad

This Quinoa and Black Bean Salad is a colorful and nutritious dish that’s perfect for meal prep. The vibrant mix of red and yellow bell peppers, black beans, and fresh herbs makes it not only tasty but also visually appealing. Each ingredient brings its own flavor and texture, creating a delightful combination.

Quinoa serves as a great base, providing protein and fiber. The black beans add heartiness, while the peppers contribute a nice crunch. A squeeze of lemon on top brightens everything up, making each bite refreshing.

This salad is super easy to make. You can whip it up in no time and store it in the fridge for a quick lunch or dinner option throughout the week. It’s perfect for those busy days when you want something healthy without the hassle.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 can (15 oz) black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1/2 cup green onions, chopped
• 1/4 cup fresh cilantro, chopped
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: In a medium saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat to low. Cover and simmer for about 15 minutes or until quinoa is fluffy and water is absorbed. Let it cool.
2. Mix the Salad: In a large bowl, combine the cooked quinoa, black beans, bell peppers, green onions, and cilantro.
3. Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour over the salad and toss to combine.
4. Serve or Store: Enjoy immediately or store in an airtight container in the fridge for up to 5 days.

Egg Muffins with Veggies

Egg muffins are a fantastic way to kick off your day with a healthy breakfast. They are easy to make and packed with nutrients. The image shows a muffin tin filled with colorful veggies and bright yellow egg yolks, ready to be baked into delicious little bites. These muffins are not only visually appealing but also versatile, allowing you to mix and match your favorite ingredients.

To make these egg muffins, you’ll need a few simple ingredients. You can use any combination of vegetables you love, such as bell peppers, spinach, or onions. Adding some cheese or cooked meat can elevate the flavor even more. The best part? They are perfect for meal prep. You can make a batch at the beginning of the week and grab them on busy mornings.

Here’s how to whip up these tasty egg muffins:

Lentil Soup with Spinach

Lentil soup with spinach is a warm and hearty dish that’s perfect for meal prep. This soup is packed with nutrients and flavors, making it a great choice for anyone looking to eat clean. The combination of lentils and spinach not only provides protein but also adds a vibrant color to your meal prep containers.

In the image, you can see a delicious bowl of lentil soup. The soup is rich in color, with hints of orange from the spices and green from the fresh spinach. It’s garnished with basil leaves, adding a fresh touch. Alongside the bowl, there are slices of whole grain bread, perfect for dipping.

This recipe is simple to make and can be stored in the fridge for several days. It’s ideal for busy weeks when you need a quick, nutritious meal. Let’s get into the ingredients and how to make this delightful soup!

Greek Yogurt Parfait

Greek yogurt parfaits are a delicious and healthy option for meal prep. They are easy to make and perfect for breakfast or a snack. In the image, you can see a beautiful parfait layered with creamy Greek yogurt, crunchy granola, and fresh fruits like strawberries and blueberries. The vibrant colors make it visually appealing and inviting.

This parfait is not just pretty; it’s packed with protein and nutrients. Greek yogurt provides a great source of protein, while the fruits add vitamins and antioxidants. Granola gives a satisfying crunch and can be customized to your taste.

Making a Greek yogurt parfait is simple. You can prepare several jars at once, making them a convenient grab-and-go option for busy days. Just layer the ingredients in a jar, and you’re set!

Ingredients

• 2 cups Greek yogurt
• 1 cup granola
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon honey or maple syrup (optional)
• 1 teaspoon vanilla extract (optional)

Instructions

1. Prepare the Yogurt: In a bowl, mix Greek yogurt with honey and vanilla extract if using. Stir until well combined.
2. Layer the Ingredients: In a jar, start with a layer of Greek yogurt at the bottom. Add a layer of granola followed by a layer of mixed berries.
3. Repeat Layers: Continue layering until the jar is full, finishing with a layer of berries on top.
4. Chill: Cover the jars and refrigerate for a few hours or overnight to let the flavors meld.
5. Serve: Enjoy your parfait as a quick breakfast or snack!

Stuffed Bell Peppers with Quinoa

Stuffed bell peppers are a colorful and nutritious meal prep option. They are easy to make and can be customized to fit your taste. In this image, you see vibrant yellow and red bell peppers filled with a delicious quinoa mixture. This dish is not only visually appealing but also packed with protein and fiber.

The quinoa filling typically includes diced vegetables like bell peppers, cucumbers, and black beans, making it a wholesome choice. These stuffed peppers are perfect for meal prep, as they can be made in advance and stored in the fridge for quick lunches or dinners throughout the week.

To prepare these stuffed bell peppers, start by cooking the quinoa according to package instructions. While the quinoa cooks, chop your vegetables and mix them in a bowl with the cooked quinoa. Season with your favorite spices for extra flavor. Once everything is combined, fill the halved bell peppers with the mixture and place them in a baking dish.

After baking, you’ll have a delightful meal ready to enjoy. These stuffed peppers are not only healthy but also satisfying, making them a great addition to your clean eating meal prep routine.

Ingredients

• 4 large bell peppers (any color)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 can black beans, drained and rinsed
• 1 cup diced tomatoes
• 1 cup diced cucumbers
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a medium pot, combine quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer for about 15 minutes or until the quinoa is fluffy.
3. While the quinoa is cooking, prepare the bell peppers by cutting them in half and removing the seeds.
4. In a large bowl, mix the cooked quinoa, black beans, diced tomatoes, cucumbers, cumin, chili powder, salt, and pepper.
5. Fill each bell pepper half with the quinoa mixture and place them in a baking dish.
6. Bake for 25-30 minutes until the peppers are tender.
7. Garnish with fresh cilantro if desired and serve warm.

Brown Rice and Veggie Bowl

The Brown Rice and Veggie Bowl is a colorful and nutritious meal that’s perfect for meal prepping. This dish combines fluffy brown rice with a variety of fresh vegetables, making it both satisfying and healthy. You can easily customize it with your favorite veggies or proteins.

In the image, you can see a vibrant mix of bell peppers, cherry tomatoes, and zucchini, all beautifully arranged over a bed of brown rice. The combination of colors not only makes it visually appealing but also packs a punch of nutrients. This bowl is great for lunch or dinner and can be enjoyed warm or cold.

Meal prepping this dish is simple. Just cook a batch of brown rice and chop up your chosen vegetables. Mix them together, and you have a delicious meal ready to go for the week!

Ingredients

• 1 cup brown rice
• 2 cups water or vegetable broth
• 1 bell pepper (any color), diced
• 1 small zucchini, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, diced
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Cook the Rice: In a medium pot, bring water or vegetable broth to a boil. Add the brown rice, reduce heat to low, cover, and simmer for about 40-45 minutes until tender.
2. Prepare the Veggies: While the rice cooks, chop the bell pepper, zucchini, cherry tomatoes, and red onion.
3. Sauté the Vegetables: In a large skillet, heat olive oil over medium heat. Add the diced vegetables and sauté for about 5-7 minutes until they are tender. Season with salt and pepper.
4. Combine: Once the rice is cooked, fluff it with a fork and mix it with the sautéed vegetables in the skillet.
5. Serve: Divide the mixture into meal prep containers. Garnish with fresh cilantro and enjoy!

Cottage Cheese with Pineapple

Cottage cheese with pineapple is a simple yet satisfying meal prep option. This dish combines the creamy texture of cottage cheese with the sweet, juicy flavor of pineapple. It’s perfect for breakfast, a snack, or even a light dessert. Plus, it’s packed with protein and nutrients, making it a great choice for clean eating.

The image shows a bowl of cottage cheese topped with fresh pineapple chunks. The bright yellow of the pineapple contrasts beautifully with the white of the cottage cheese, making it visually appealing. In the background, you can see a cozy kitchen setting, which adds to the inviting feel of this meal.

This dish is not only easy to prepare but also versatile. You can add nuts, seeds, or even a drizzle of honey for extra flavor. It’s a great way to keep your meals interesting while sticking to your clean eating goals.

Ingredients

• 1 cup cottage cheese
• 1/2 cup fresh pineapple, diced
• 1 tablespoon honey (optional)
• 1 tablespoon chopped nuts (optional)
• Mint leaves for garnish (optional)

Instructions

1. In a bowl, add the cottage cheese.
2. Top with diced pineapple.
3. If desired, drizzle honey over the top.
4. Sprinkle chopped nuts for added crunch.
5. Garnish with mint leaves if you like.
6. Enjoy immediately or store in the fridge for later.

Spicy Tofu and Broccoli

Spicy tofu and broccoli is a fantastic meal prep option. This dish is colorful, nutritious, and packed with flavor. The bright orange tofu cubes contrast beautifully with the vibrant green broccoli. The combination not only looks great but also offers a healthy balance of protein and vegetables.

Preparing this dish is simple and quick. Start by marinating the tofu in a spicy sauce to give it that kick. Broccoli adds a nice crunch and is rich in vitamins. Together, they create a satisfying meal that you can enjoy throughout the week.

Ingredients

• 1 block firm tofu, drained and pressed
• 2 cups broccoli florets
• 3 tablespoons soy sauce
• 1 tablespoon sriracha (adjust for spice level)
• 1 tablespoon sesame oil
• 1 teaspoon garlic powder
• 1 teaspoon ginger powder
• 1 tablespoon sesame seeds (for garnish)

Instructions

1. Prepare the Tofu: Cut the pressed tofu into cubes. In a bowl, mix soy sauce, sriracha, sesame oil, garlic powder, and ginger powder. Add the tofu cubes and let them marinate for at least 15 minutes.
2. Cook the Broccoli: In a pot of boiling water, blanch the broccoli for about 2-3 minutes until bright green. Drain and set aside.
3. Cook the Tofu: In a skillet over medium heat, add the marinated tofu. Cook for about 5-7 minutes, turning occasionally, until golden brown on all sides.
4. Combine: Add the blanched broccoli to the skillet with the tofu. Stir gently to combine and heat through for another 2-3 minutes.
5. Serve: Transfer to meal prep containers. Sprinkle sesame seeds on top before sealing the containers.