Here Are 15 Clean Eating Recipes So You Have Every Meal Planned This Week
YOU'LL NEED:3/4 cup whole-milk or plain Greek yogurt; 2 Tbsp pomegranate seeds; 1 Tbsp cashews, toasted and crushed; pinch sesame seeds; 1/2 tsp honey.
TO MAKE:Top the yogurt with the pomegranate seeds, cashews, and sesame seeds; drizzle with the honey.
Makes 1 serving. 186 cal, 10 g fat
HEARTY WINTER LENTIL SALAD
YOU'LL NEED:2 cups peeled butternut squash and 1 apple, each cut into medium dice; 1 Tbsp olive oil (plus more for drizzling); 1/2 tsp cumin; 2 sprigs thyme; 2 cloves garlic, smashed; kosher salt and pepper; 2 cups arugula; 1 cup canned or cooked lentils.
TO MAKE:Heat oven to 375°F. On a rimmed baking sheet lined with parchment paper, toss the squash and apple with the oil, cumin, thyme, and garlic. Season with salt and pepper. Roast until the squash is fork-tender, about 20 minutes; let cool slightly. Divide the arugula, squash, apple, and lentils between two plates; drizzle with olive oil and season with salt and pepper.
Makes 2 servings. Per serving: 288 cal, 8 g fat (1 g sat fat), 11 g protein, 49 g carb, 13 g fiber
STEAK, BROCCOLI, AND SNOW PEA STIR-FRY
YOU'LL NEED:1 lb flank steak; 4 tsp each low-sodium soy sauce and teriyaki sauce; 1 Tbsp plus 1 tsp minced fresh ginger; 2 cloves garlic, smashed, plus 1 clove, minced; 4 Tbsp grapeseed oil; 1 cup snow peas; 1 head broccoli, florets cut into 1/2-in. pieces; 1/4 cup tahini; juice of 1 lemon; kosher salt and pepper; 4 cups cooked rice noodles; 4 Tbsp slivered almonds, toasted.
TO MAKE:Marinate the steak in 2 tsp soy sauce, the teriyaki sauce, 1 Tbsp ginger, and the smashed garlic for at least 20 minutes, up to overnight. In a large skillet, heat 3 Tbsp oil over medium-high heat and add the minced garlic and the remaining 1 tsp ginger. Add the snow peas and broccoli and stir-fry 6 to 8 minutes. Meanwhile, grill the steak 3 to 4 minutes per side for medium-rare; let rest for 5 minutes before slicing. Whisk together the tahini, 1 Tbsp warm water, the remaining 1 Tbsp oil, the remaining 2 tsp soy sauce, the lemon juice, and salt and pepper to taste. Toss the vegetables and rice noodles with 1/4 cup of the dressing, divide among four plates, and place sliced steak on top. Garnish each with 1 Tbsp almonds. (Dressing yields 1/2 cup and will keep, refrigerated, for up to 3 days.)
Makes 4 servings. Per serving: 504 cal, 20 g fat (4 g sat fat), 26 g protein, 56 g carb, 3 g fiber.
WAKE-YOU-UP WINTER SMOOTHIE
YOU'LL NEED:11/4 cups whole or nut milk; 1 frozen banana; 1 Tbsp almond butter; 1/2 tsp ground espresso or coffee; 1/4 tsp cocoa powder.
TO MAKE:In a blender, combine all the ingredients on medium speed.
Makes 1 serving. 392 cal, 19 g fat (7 g sat fat), 14 g protein, 45 g carb, 5 g fiber
SALTY-SWEET BACON AND PEAR SANDWICH
YOU'LL NEED:1 tsp grapeseed or other neutral oil; 1/2 pear, thinly sliced; kosher salt and pepper; 4 slices whole-wheat bread; 4 thick-cut slices fresh mozzarella; 4 slices cooked turkey bacon; 1 cup baby arugula; honey (for drizzling).
TO MAKE:In a small skillet over medium heat, add the oil and pear slices and season with salt and pepper. Cook until golden, 5 to 7 minutes. Meanwhile, toast the bread, then place 2 slices mozzarella on the bottom piece of each sandwich. Top each sandwich with the roasted pear, 2 slices bacon, 1/2 cup baby arugula, and a drizzle of honey. Place a remaining piece of toast over each, cut in half, and serve.
Makes 2 servings. Per serving: 439 cal, 23 g fat (12 g sat fat), 27 g protein, 32 g carb, 6 g fiber.
SMOKY PORK CHOP WITH AVOCADO SALAD
YOU'LL NEED:1 tsp finely ground coffee; 1 Tbsp dark brown sugar; 1 tsp coriander; 1/8 tsp cayenne; 1/4 tsp garlic powder; kosher salt and pepper; 4 bone-in pork chops, trimmed of fat; grapeseed or canola oil; 1 avocado, cut into medium chunks; 1 bunch watercress or arugula; 1/4 small red onion, thinly sliced; 1 Tbsp walnuts, toasted and chopped; 3 Tbsp extra-virgin olive oil; 1 Tbsp red wine vinegar; 1/2 tsp Dijon mustard.
TO MAKE: In a small bowl, mix the first six ingredients, plus salt to taste. Rub the pork chops with grapeseed or canola oil, then the spice blend. Grill on mediumhigh heat 5 to 7 minutes per side until desired doneness or meat near center bone registers 155°F. Meanwhile, in a bowl, combine the avocados, watercress, onion, and walnuts. In a small bowl, whisk together the olive oil, vinegar, mustard, and salt and pepper to taste; toss with the vegetables.
Makes 4 servings. Per serving: 434 cal, 31 g fat (7 g sat fat), 30 g protein, 9 g carb, 2 g fiber.
CRAZY-GOOD AVOCADO TOAST
YOU'LL NEED:1/2 avocado, peeled; kosher salt and pepper; 1 lemon wedge; 1 piece whole-grain bread, toasted; 1 oz smoked salmon (3 to 4 slices); chopped fresh dill (optional); chopped scallion (optional).
TO MAKE:Mash the avocado with a pinch each salt and pepper and a squirt of lemon juice. Spread over the toast and top with the salmon. Garnish with dill and scallion (if using).
Makes 1 serving. 227 cal, 14 g fat (2 g sat fat), 11 g protein, 18 g carb, 4 g fiber.
SWEET-AND-SAVORY CHICKEN SALAD
YOU'LL NEED:1/2 cup red grapes, halved; 1 tsp plus 3 Tbsp extra-virgin olive oil; kosher salt and pepper; 6 oz white chicken meat from a rotisserie chicken (about 3/4 cup); 5 cups baby spinach; 1 1/2 cups hazelnuts or almonds, toasted and crushed; 1 Tbsp white wine vinegar; 1/2 tsp Dijon mustard; 1 tsp minced shallot; 2 Tbsp grated Parmesan.
TO MAKE:In a small skillet over medium-high heat, sauté the grapes with 1 tsp olive oil, salt, and pepper until lightly roasted, 6 to 8 minutes. Toss the chicken with the spinach and nuts. In a small mixing bowl, whisk the remaining 3 Tbsp oil, the vinegar, mustard, shallot, and salt and pepper to taste. Toss the chicken mixture and the grapes with the dressing, divide between two plates, and sprinkle with the Parmesan.
Makes 2 servings. Per serving: 464 cal, 36 g fat (5 g sat fat), 31 g protein, 17 g carb, 5 g fiber
SPICY, SATISFYING VEGGIE STEW
YOU'LL NEED:3 Tbsp olive oil; 1 small yellow onion, chopped; 3 cloves garlic, smashed; 1 winter squash (like butternut), peeled, seeded, and cut into medium chunks; one 15-oz can whole tomatoes; 1/4 cup tomato paste; 1 can chickpeas, drained and rinsed; 1 tsp cumin; 1/2 tsp each cinnamon, coriander, and red chili flakes; 2 bay leaves; kosher salt and pepper; 1 cup bulgur; handful chopped fresh parsley; 1/2 cup roasted peanuts, chopped.
TO MAKE:In a Dutch oven over medium-high heat, add 2 Tbsp oil and sauté the onion, garlic, and squash 4 to 5 minutes. Add the tomatoes, 2 cups water, the tomato paste, chickpeas, and remaining 1 Tbsp oil. Season with the cumin, cinnamon, coriander, chili flakes, bay leaves, and salt and pepper to taste. Bring to a boil, reduce to a simmer, and cook until squash is soft, 35 to 45 minutes. Remove the bay leaves. Meanwhile, place the bulgur in a bowl. Add 2 cups boiling water; let sit until the liquid has been absorbed and the bulgur is tender. Toss with the parsley, divide among four bowls, and top with the stew. Top each bowl with 2 Tbsp peanuts.
Makes 4 servings. Per serving: 505 cal, 21 g fat (3 g sat fat), 17 g protein, 69 g carb, 16 g fiber.
POWER-UP EGG SCRAMBLE
YOU'LL NEED:2 eggs; 1 tsp milk; kosher salt and pepper; 1 tsp olive oil; 1 1/2 cups dark leafy greens (like baby spinach or kale), chopped; 1 Tbsp crumbled feta cheese; red chili flakes.
TO MAKE:Whisk the eggs with the milk; season with salt and pepper. In a small nonstick skillet, heat the oil and sauté the greens until wilted, about 2 minutes. Pour in the egg mixture and sprinkle with the feta cheese. Scramble the eggs, cheese, and greens until the eggs are fluffy and cooked through. Top with a pinch of chili flakes.
Makes 1 serving. 238 cal, 17 g fat (6 g sat fat), 16 g protein, 5 g carb, 2 g fiber.
CAULIFLOWER SOUP AND CHEESY CRACKERS
YOU'LL NEED:1 Tbsp olive oil (plus more for drizzling); 1 clove garlic and 1/2 shallot, each minced; 1/4 onion, diced; 1/2 head cauliflower, cut into florets; 2 cups low-sodium chicken or vegetable stock; 1/4 tsp nutmeg; pinch cayenne; kosher salt and pepper; minced chives; crushed red pepper flakes; 4 rye crisp breads (like Wasa); 4 tsp goat cheese; 1/2 tsp minced rosemary; honey (for drizzling).
TO MAKE:In a stockpot over medium heat, sauté the oil, garlic, shallot, and onion until they begin to soften, 3 minutes. Add the cauliflower and sauté for another 4 minutes. Add the stock, 1 cup water, the nutmeg, cayenne, and salt and pepper to taste. Raise heat to medium-high, bring to a boil, then lower and simmer until cauliflower is soft, about 20 minutes. With a handheld immersion blender, purée the soup until semi-smooth. Divide between two bowls and top each with chives, red pepper, and a drizzle of oil. Serve with the crisp breads, each spread with 1 tsp goat cheese and topped with rosemary and a drizzle of honey. (Soup yields about 1 quart; serving size is 11/2 cups.)
Makes 2 servings. Per serving: 161 cal, 7 g fat (2 g sat fat), 6 g protein, 21 g carb, 5 g fiber.
EASY ROASTED SALMON AND RADICCHIO
YOU'LL NEED:2 small heads radicchio; kosher salt and pepper; 1/2 Tbsp olive oil; four 4-oz salmon fillets; 4 Tbsp grapeseed oil; 1 Tbsp white wine vinegar; 1/2 tsp Dijon mustard; 1/4 tsp honey; 1/4 tsp curry powder; 1 apple, chopped; 4 Tbsp sunflower seeds, toasted.
TO MAKE:Heat oven to 350°F. Cut the radicchio into quarters and toss with salt, pepper, and the olive oil. Place on a baking sheet and roast until brown at the edges, about 15 minutes. Season the salmon with salt and pepper. Heat a large ovenproof skillet over medium-high heat and add 1 Tbsp grapeseed oil. When the oil is hot, add the salmon, skin-side down, and cook until skin is crispy, 4 to 5 minutes. Place in the oven and cook 3 to 4 minutes for medium-rare. Make the vinaigrette: Whisk 3 Tbsp grapeseed oil, the vinegar, Dijon mustard, honey, curry powder, and salt and pepper to taste. Remove the radicchio and salmon from oven; toss the radicchio with the apple and 2 Tbsp vinaigrette. Serve salmon over salad and top with the sunflower seeds. (Dressing yields 1/2 cup and will keep, refrigerated, for up to 3 days.)
Makes 4 servings. Per serving: 290 cal, 18 g fat (2 g sat fat), 25 g protein, 8 g carb, 2 g fiber.
SWEET, PROTEIN-RICH PORRIDGE
YOU'LL NEED:1/4 cup quinoa; 3/4 cup almond milk; kosher salt; 1/4 tsp cinnamon; 2 Tbsp dried cranberries; 1/4 tsp orange zest.
TO MAKE:In a small saucepan, combine the quinoa with 1/2 cup water, the milk, and a pinch of salt. Bring to a boil, then lower heat and simmer, covered, for 15 to 20 minutes until soft. Stir in a pinch each cinnamon and salt, the cranberries, and the orange zest.
Makes 1 serving. 274 cal, 6 g fat (0 g sat fat), 8 g protein, 47 g carb, 12 g fiber.
BETTER-FOR-YOU HUMMUS WRAP
YOU'LL NEED:2 large collard green leaves; 3 carrots, trimmed and quartered; 1 Tbsp olive oil (plus more for drizzling); sea salt and pepper; a pinch cumin; a pinch paprika; 2 Tbsp store-bought hummus; 1/2 avocado, sliced; 1/4 red onion, sliced; 1 cucumber, cut into spears; 1/2 cup alfalfa sprouts; juice of 1 lime; sesame seeds (optional).
TO MAKE:Heat oven to 375°F and bring a pot of water to a boil. Blanch the collard leaves until pliable, 1 to 2 minutes; remove and plunge into a bowl of ice water. Remove and pat dry. On a rimmed baking sheet, toss the carrots with the oil, salt, pepper, cumin, and paprika and roast until soft, 30 to 35 minutes. Place each leaf on a plate and spread with the hummus. Divide the carrots and the remaining vegetables and place over the hummus. Top each with a spritz of lime juice and a drizzle of oil, salt, and the sesame seeds. Roll each into a wrap like a burrito.
Makes 2 servings. Per serving: 171 cal, 12 g fat (2 g sat fat), 3 g protein, 5 g carb, 5 g fiber.
RED WINE CHICKEN WITH PENNE
YOU'LL NEED:2 Tbsp olive oil (plus more for drizzling); 3 cloves garlic, smashed; 2 bone-in, skin-on chicken breasts and 2 bone-in, skin-on thighs; kosher salt and pepper; 2 cups cremini mushrooms, chopped; 4 sprigs fresh thyme; 1/2 cup red wine; 4 cups cooked whole-wheat penne pasta; grated Parmesan, for serving.
TO MAKE:Heat oven to 400°F. Heat a large ovenproof skillet or cast-iron pan and add the oil and garlic. Season the chicken with salt and pepper and place skin-side down in skillet. Cook over medium-high heat until the skin is crispy and golden, 7 to 8 minutes. Turn the chicken, then add the mushrooms and thyme to the pan. Season with salt and pepper and drizzle lightly with oil. Place in the oven and roast 20 to 25 minutes more, adding the red wine halfway through. Remove from oven, toss the mushrooms with the pasta, and cut the chicken into pieces (or serve whole). Divide among plates and sprinkle with Parmesan, if desired.
Makes 4 servings. Per serving: 510 cal, 23 g fat (5 g sat fat), 38 g protein, 40 g carb, 4 g fiber.
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