Go Back

Clean and Simple Eats

A collection of balanced, colorful, and flexible recipes designed for easy weeknight meals that require minimal effort and maximize flavor.
Imprimer la recette Pin Recipe
Temps de préparation 15 minutes
Temps de cuisson 30 minutes
Temps total 45 minutes
Portions: 4 servings
Type de plat: Dinner, Main Course
Cuisine: Healthy, Mediterranean
Calories: 450
Ingredients Method Notes

Ingrédients
  

Proteins
  • 2 pieces chicken breast or thighs
  • 1 can canned tuna
  • 6 pieces eggs
  • 1 pound ground turkey
  • 1 pound shrimp
  • 1 cup lentils
  • 1 cup chickpeas
Veggies
  • 2 cups spinach
  • 1 cup kale
  • 2 pieces bell peppers
  • 1 piece cucumber
  • 2 pieces carrots
  • 1 cup broccoli
  • 2 cups frozen mixed veggies
Carbs
  • 2 cups quinoa
  • 2 pieces sweet potatoes
  • 1 package corn tortillas
  • 4 slices whole grain bread
Fats
  • 1/4 cup extra-virgin olive oil
  • 1 piece avocado
  • 1 cup nut butter
  • 1 cup nuts and seeds (almonds, chia, pumpkin seeds)
Flavor Boosters
  • 3 cloves garlic
  • 1 piece onion
  • 2 pieces lemon
  • 2 pieces lime
  • 1 bunch fresh parsley or cilantro
  • 1 tablespoon chili powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon cumin
  • 1 teaspoon cinnamon
  • 1/4 cup coconut aminos
  • 1 tablespoon Dijon mustard
Dairy and Dairy Alternatives
  • 1 cup plain Greek yogurt Dressing base
  • 1 cup cottage cheese
  • 1 cup unsweetened almond milk

Method
 

Preparation
  1. Bake or sauté two proteins (like chicken thighs with lemon and garlic, plus a batch of turkey).
  2. Cook two carb bases (e.g., quinoa and roast a tray of sweet potato cubes).
  3. Chop grab-and-go veggies like cucumbers, peppers, and wash berries.
  4. Mix a quick sauce using Greek yogurt, lemon juice, olive oil, and garlic.
  5. Plan your first two dinners by scheduling simple meals like skillet or sheet pan dishes.

Notes

Keep it simple by choosing two proteins, three veggies, and two carb bases each week. This platform allows for repetition with different spices.