When you first start learning about clean eating, it can seem overwhelming. Like anything new, it seems like there is a lot to learn. Clean eating is pretty simple. You want to stick to eating clean 80% -90% of the time & indulge 20%-10% of the time. This is per week, not per day. You want to cut out processed foods and focus on eating lean meats, fruits, vegetable, cut out sugars, and limit indulging to one meal or one treat per week. This lifestyle is doable for anyone. These meals were are tested & approved by my family. You want to prep as many items as you can, to make this process easier throughout your week. Prepping saves so much time & will make serving healthier dinners easier for you. I hope you enjoy them all!
#1 - Broiled Parmesan Tilapia
This was a huge hit. Taste rich and was amazingly good. I served this with a side of steamed broccoli & cauliflower.
5 Tilapia Fillets (defrosted if frozen)
¼ Cup Parmesan Cheese
⅛ Cup clarified Butter
1½ Tablespoons Mayo organic or homemade (make sure there is no soy, corn or canola oil)
1 Tablespoon Fresh Lemon Juice
½ Teaspoon Fresh Dill
Pepper to taste
Turn broiler on to high, place the oven rack to the top.
In a small bowl, combine all ingredients except the tilapia. Set aside.
Place tilapia fillets on a foil lined baking sheet
Broil for 3 minutes.
Remove from the oven, flip over and divide the parmesan mixture over the uncooked sides of the tilapia.
Return to the oven and broil an additional 3-4 minutes making sure not to over cook the fish. Over cooking it will create a dry fish, versus a flaky fish.
#2 - Tex Mex Grilled Chicken Salad Served with a Creamy Avocado Dressing
Chicken: Place all ingredients in a ziploc bag to marinate chicken in fridge for at least 4 hours
½ fresh squeezed lime juice
2 tsp. of garlic powder
dash of sea salt & ground pepper
1 cup EVOO
4-6 boneless chicken breast
For the salad:
romaine & iceberg lettuce
1 cup shoepeg corn fresh, frozen or canned
1 cup of black beans (low sodium or no salt added)
2 tomatoes diced or 1 can (no salt added)
1 red onion diced
1 avocado diced
shredded mexican cheese (optional)
For The Creamy Avocado Dressing
½ avocado, peeled and pit removed
½ cup plain greek yogurt
1 tablespoon lemon juice or lime juice
1 teaspoon Coconut Secret Raw Coconut Aminos (soy free sauce)
2 tablespoons olive oil or coconut oil
sea salt and fresh ground pepper to taste
Grill the chicken after marinated. Cut into slices and serve over the bed of lettuce.
#3 Beef & Butternut Squash Stew
Makes 6 servings & I make mine in the crockpot
1 tsp of liquid coconut oil or EVOO
1.5 lbs of stew meat cut into 2 inch cubes
1 medium onion chopped
1 green pepper chopped
1 red pepper chopped
4 cloves of garlic crushed
2 medium tomatoes chopped
1 cup low sodium organic beef broth
1 bay leaf (remove before serving)
1 tsp of sea salt
1 tsp of ground pepper
2 cups of cubed butternut squash
¼ fresh flat leaf parsley (garnish after cooked)
I add all the ingredients into my crock pot and cook on low for 6 hours
#4 Red Quinoa Chicken Bake
1 pound ground chicken
1 1/2 cups cooked red quinoa
1 can (15-ounce) black beans, drained and rinsed
1 cup can shoepeg corn
1 can (15-ounce) diced fire roasted tomatoes
2 cloves garlic, minced
1 medium onion, chopped
1 red & 1 Green pepper chopped
1 cup water
1 can or packet of enchilada sauce
2 tablespoons chili powder
1 tablespoon cumin
2 teaspoons ground coriander
1 tsp of coconut oil
1 cup shredded Mexican blend cheese
3 green onions, chopped
1/4 cup fresh cilantro, chopped
plain greek yogurt for optional topping
In a large skillet cook the ground chicken until no pink remains. Then place in a crock pot.
saute the onions, garlic & peppers for 5-6 minutes in 1 tsp of coconut oil.
cook the quinoa while cooking the chicken
Add in the cooked red quinoa, the black beans, shoepeg corn, diced tomatoes, garlic, onion, and jalapeno, water, enchilada sauce, chili powder, cumin, coriander, sea salt, and pepper. Stir to combine, adding ½ of the bag of cheese. Place in glass baking dish and cover with cheese. Cover and bake in the oven at 400 degrees for 25-30 minutes
Top with the chopped green onions, a dollop of plain greek yogurt and cilantro.
Yield: 6 to 8 servings
#5 Simple Caprese Baked Chicken
I bake the chicken at 400 degrees for 20 minutes or until cooked all the way through, in a lightly greased glass dish (grease it in coconut oil) and sprinkle 1 finely chopped garlic clove all over the chicken. Then I remove the chicken from the baking dish and place onto parchment paper over a baking sheet. I then place the basil leaves, tomatoes and then mozzerella on top of each chicken breast. You can season with sea salt & ground pepper if you like. I then place under the broiler for 5-7 minutes or until bubbly. I serve with a side of pasta, jar of clean pasta sauce/homemade sauce or steamed broccoli.
Here is the grocery list for everything: https://docs.google.com/document/d/1QstqBrO_BMj0ax1qMJbSsnD7OHdtBWQS_g_PTn4xyXo/edit?usp=sharing