These clean eating meal prep ideas will help you learn to eat whole food ingredients while enjoying delicious, healthy food for breakfast, lunch and dinner!
From colorful salads and protein-packed bowls to hearty breakfasts and satisfying snacks, these ideas are as tasty as they are nourishing. Meal prepping has never been so stress-free…or delicious!
What is clean eating?
Let’s clear something up right away: there’s no such thing as “clean” or “dirty” foods. While I’m not a huge fan of the term “clean eating,” it’s really just another way of saying “healthy eating.” The idea behind it is to focus on foods that are good for your body while limiting those that are less nutritious.
For some people, clean eating can mean sticking to a super strict diet with nothing but whole foods. But for me, it’s about balance, AKA: doing your best to eat healthy most of the time without being overly restrictive. At its core, clean eating is about choosing foods in their most natural state or as close to it as possible, minimizing anything overly processed or refined.
How to incorporate clean eating into your meal prep
If you’re meal prepping for the work week, it’s important to use wholesome ingredients to reap the health benefits while still keeping things flavourful. While store-bought condiments with added sugars or fats can save time in a pinch, if your goal is to eat healthier, limiting processed foods is key.
Stocking your pantry with whole food ingredients is a great way to make meal prep easier and more nutritious. My Clean Eating Meal Plan is packed with a week’s worth of simple, healthy recipes and includes prep-ahead instructions to help you stay on track without feeling overwhelmed!
The 80/20 rule
Clean eating is a lifestyle. It focuses on how you view food, nutrition, and meal prep in a way that supports better health, boosts energy, and can even save you money! I like to follow the 80/20 rule: eat nutritious, whole foods 80% of the time, and leave room to enjoy indulgent treats the other 20%. Life gets busy, and it’s okay if you can’t eat perfectly all the time. Balance is key, and we all deserve a little treat now and then!
In this post, I’ll share tips for clean eating meal prep, including some general guidelines and my favorite healthy recipes. Take what works for you and leave what doesn’t. The most important thing is focusing on the nutritional value of your meals and how they fuel your body. That’s the secret to lasting success with clean eating!
Clean eating guidelines
Eating clean is easier than you think! Here's a list of general guidelines when it comes to clean eating as a lifestyle.
- Avoid processed foods: This includes TV dinners, boxed and canned foods (there are exceptions such as canned beans, canned chickpeas, diced tomatoes, etc.)
- Avoid refined sugars: Aim to switch to natural ingredients such as honey, maple syrup and stevia whenever possible.
- Steer clear of trans fats and excessive sodium: These definitely don't contribute to a clean eating lifestyle.
- Know how to read food labels: Make sure you know how to check the ingredients and nutritional labels, so you can tell what you're consuming.
- Opt for whole grains over white flour products: Instead of white rice, go for brown rice, quinoa, barley, oats, etc.
- Practice mindful eating: Eat when you're hungry, stop when you're full!
- Consume healthy fats: This includes extra-virgin olive oil, avocado, fish, etc.
Clean ingredients
The best thing about clean eating is its emphasis on whole foods. Almost nothing is off-limits in this diet save for processed foods.
Here's what you should be eating when making this lifestyle change:
- Whole grains – quinoa, wheatberries, farro, barley, whole wheat bread/pasta, brown rice
- Lean proteins – fish, shellfish, legumes, eggs, nuts, seeds, chicken breasts, skinless chicken thighs, turkey, extra-lean ground beef, lean cuts of pork
- LOTS of fruits and veggies – apples, berries, bananas, leafy greens like kale and spinach, bell peppers, sweet potatoes, etc.
- Healthy fats – healthy oils, avocado, fish
Here are some foods you should be limiting or avoiding:
- Most desserts
- Chips
- Sugary drinks
- Cold cuts and other processed meats
- Boxed foods and frozen dinners
- Many different kinds of store-bought sauces
Clean ingredient swaps
While there are some foods you should try not to eat too often, there are alternatives for some of your fave guilty pleasures.
Here are some of my fave alternatives to make your kitchen clean eating friendly:
- Swap sour cream for Greek yogurt
- Swap mayo for mashed avocado or hummus
- Swap soy sauce for coconut aminos
- Try honey or maple syrup instead of sugar
- Instead of pasta, try gluten-free chickpea pasta
- Instead of white rice, use cauliflower rice
- Use coconut milk or another dairy-free milk in place of heavy cream
- Use ground almonds instead of breadcrumbs
Clean eating strategies
There are so many ways to eat healthier but these are my top tips to eating clean, and sticking to it! Making meal prep easier on yourself helps you stay focused and on track – knowing what you're eating and when is really helpful in maintaining a healthy diet.
- Make your own dressings and sauces: Skip the store-bought salad dressings and marinades and make your own at home using pantry staples. Most will last in the fridge for a couple months.
- Eat more fruits and veggies: Aim for half your plate at every meal, including breakfast!
- Skip premade breakfasts: Avoid cereals, fruit-flavored yogurt, store-bought granola and instant oatmeal packs, as they all have a ton of sugar even though they're often marketed as healthy. Make your own overnight oats or yogurt parfaits instead.
- Make your own frozen dinners: Ditch the TV dinners and make your own freezer meals for nights where you really don't feel like cooking. You can make a pasta bake or low carb casserole and divide it into individual servings or whip up mini pot pies – they'll still give you the comfort food you crave without the unhealthy ingredients.
- Store meat in the freezer: Store cooked or raw leftover meat in the freezer for a quick high-protein meal. I do this with baked chicken breast, chicken marinades and steak marinades
Meal prep breakfasts
Breakfast is the first day of the meal – don't skip it! Instead make a set of delicious, healthy breakfasts that you can grab on the go or whip up in a flash. Make ahead options like a breakfast casserole done in the slow cooker are also a great idea. Here are some of my favourite easy meal prep ideas that fit a clean eating lifestyle!
Meal prep lunches
Lunch is the midday meal that keeps you going throughout the day, and you want to make sure you're making healthy ingredient choices. I love making meal prep bowls to ensure I have a healthy lunch to enjoy all week long. Here are some of my fave clean recipes below, and I have several more in this healthy lunch ideas post linked here.
Clean eating dinner recipes
When it comes to dinner, making it in a skillet or a sheet pan is easiest and it ensures you get a full serving of lean proteins and vegetables in. You can go low carb here or choose a healthier whole grain side such as brown rice or quinoa to get the full nutritional benefits of a comprehensive end of the day meal. Here are some healthy, easy clean eating dinner ideas below – and check out these Whole30 dinner recipes for more inspiration.
Clean eating made simple
If you're looking to learn even more about clean eating, make sure you sign up for my Clean Eating Meal Plan. It helps you stay on track with a week's worth of healthy and easy recipes, including prep ahead instructions.
Here's what you'll receive when you sign up:
- 1 make-ahead breakfast
- 1 meal prep lunch recipe
- 5 healthy dinner ideas
- Prep ahead instructions designed to make your dinners come together quickly and easily each night!
Click here to sign up for my Clean Eating Meal Plan!
Comments & Reviews
Maria (Tampa FL) says
Wow. Love your recipes! I’m going to check out everything on your website. Trying to cook healthier for my family and myself. Thanks 😊
Taylor Stinson says
I’m so happy you enjoy them! If you’re trying to eat healthier this year, please consider signing up for our Dinner Prep Challenge 🙂 https://delicate-moon-8880.ck.page/a77ac8e175