Clean Eating Recipes – Fast and Healthy Meals Ready To Eat

Eating healthy and clean meals does not mean the food has to lack in taste. I am always looking for great tasting, easy to prepare meals that supply nutrient dense calories. Whether you’re eating to compete in a fitness competition or just for overall good health, these meals will provide the nutrients you need to succeed.

I’m an author of two cookbooks which feature many wonderful, fast, healthy and great tasting meals. Below are some of my recipes which I’m sure you will enjoy. They can be tweaked to meet your specific preferences and nutritional needs.

High-Carb Mixed Berry Smoothie

Ingredients:

• 2 cups fresh spinach
• ½ cup raspberries
• ½ cup blackberries
• 1 medium kiwi (peeled)
• 2 TBSP of ground flax seed
• 1 cup unsweetened almond milk
• 1 scoop Whey Isolate Protein Powder (vanilla crème)
• 8 ice cubes

Directions:
Add all ingredients to a blender and blend until smooth. I blend for about 3 minutes to make it thick and fluffy.

Macronutrients Per Serving:

• Servings: 1
• Calories: 328
• Carbs: 38.5g
• Protein: 37.5g
• Fat: 8g

Chocolate & Carob Smoothie

Ingredients:

• 1 banana
• 1 cup almond milk
• 1 TBSP carob powder
• 1 TBSP RAW cacao powder
• 1 cup spinach leaves
• 1 cup ice cubes
• 1 tsp. cinnamon
• 1 tsp. sliced almonds

Directions:
Mix all ingredients together in a blender until smooth. This is a great meal for breakfast when you are in a pinch and need to get out the door fast.

Macronutrients Per Serving:

• Serving: 1
• Calories: 240
• Carbs: 35g
• Protein: 16g
• Fat: 9g

Healthy Turkey & Grape Skewer Appetizer

Ingredients:

• ½ ounce cubed roasted deli turkey
• ½ ounce cubed cheddar cheese
• ¼ cup green seedless grapes
• 6 dried apricots (or dried fruit of choice)

Directions:
Thread turkey, cheese, grapes, and apricots on a wooden skewer. That’s it! It’s so simple to make. Kids will have fun with this one too. Remember, healthy eating starts in the kitchen.

Macronutrients Per Serving:

• Servings: 1
• Calories: 218
• Carbs: 28g
• Protein: 28g
• Fat: 5g

It’s a Wrap

Ingredients:

• 1 x 8” whole wheat wrap
• ½ medium banana
• 1 TBSP PB2 or PBfit (peanut butter made from peanut powder)
• 1 TBSP slivered almonds or walnuts
• 1 scoop Whey Isolate Protein Powder (vanilla)
• 1 TBSP sugar-free Walden Farms syrup

Directions:
In a bowl, mash banana and protein powder together with a fork until fully combined. Spread the PB2 or PBfit onto the tortilla wrap and top with banana mixture, sprinkle nuts on top and drizzle with sugar-free Walden Farms syrup is so desired.

Macronutrients Per Serving:

• Servings: 1
• Calories: 350
• Carb: 39g
• Protein: 33g
• Fat: 11g

Competition Friendly Turkey Burgers

Ingredients:

• ½ cup ground turkey burger (93% lean)
• 2 tsp. seasoned bread crumbs
• 2 tsp. finely diced onion (optional)
• 1 whole egg (lightly beaten)
• 2 tsp. fresh chopped parsley
• 1/8 clove garlic, peeled and minced
• Sea or kosher salt to taste
• Black pepper to taste

Directions:
Mix all ingredients in a large bowl and then form into patties (makes two patties). Cook patties in a nonstick skillet, sprayed with nonstick cooking spray. Add a little water if you need to which helps keep the patties moist. I do not use oil when cooking these. This keeps the fat content down. Turn patties once half way through the cooking time which is about 7 minutes per side.

Macronutrients Per Serving:

• Servings: 2
• Calories: 183
• Carbs: 3g
• Protein: 21g
• Fat: 3g

Flax Protein Pancakes

Ingredients:

• ¼ cup oatmeal
• 6 egg whites
• 1 whole egg
• 1 TBSP ground flax seed
• ½ TBSP cinnamon
• ¼ tsp. baking soda
• ¼ tsp. baking powder
• 1 TBSP sweetener of choice (I use Truvia or Stevia)
• ½ TBSP PB2 or PBfit (peanut butter powder)

Directions:
Spray nonstick skillet with Pam cooking spray. Heat pan on medium-high until hot. Mix all ingredients together in a blender until well mixed. Note: the mix will be runny. Pour ¼ cup pancake mix in pan, flip over about 3 minutes in and cook other side until done. Be careful not to burn the pancakes!

Macronutrients Per Serving:

• Servings: 1
• Calories: 260
• Carbs: 28g
• Protein: 35g
• Fats: 5g

Crock-Pot Spaghetti

Ingredients:

• 1 large onion, chopped
• 1 pound turkey sausage (chopped)
• 1 TBSP extra virgin olive oil (EVOO)
• 28 ounce can tomato sauce (salt free)
• 1 cup grated cheddar cheese
• 1 pound spaghetti (I use Barilla Spaghetti Veggie Noodle)

Directions:
Sauté turkey sausage and onion in oil for about a minute. Place spaghetti in bottom of crock pot. Add saute mix on top of spaghetti and pour sauce over everything. Top with cheese and cook in crock pot for about 20 minutes on high heat.

Macronutrients Per Serving:

• Servings: 8
• Calories: 295
• Carbs: 41g
• Protein: 32g
• Fat: 8g

Healthy Trail Mix

Ingredients:

• ½ ounce RAW whole almonds
• ¼ ounce unsalted peanuts
• ¼ ounce cranraisins
• 1 TBSP chopped pitted dates
• 1.5 tsp. white chocolate chips

Directions:
Combine all ingredients in a bowl and that’s it! This is great for a healthy snack option for the kids after school. They will have fun making their own. You can customize this snack with your favorite dried fruits and nuts. Remember, depending on your additions or deletions to the ingredients, this will also change up the nutritional values.

Macronutrients Per Serving:

• Servings: 1
• Calories: 100
• Carbs: 12g
• Protein: 3g
• Fat: 6g

Joe’s Sloppy Joes

Ingredients:

• 1 medium onion, chopped
• 1 medium green pepper, chopped
• 2 garlic cloves, chopped
• 2 TBSP canola oil
• 12 ounces ground turkey burger (93% lean)
• 2 cups tomato sauce (low-sodium)
• 1 TBSP chili powder
• ½ tsp. cumin powder
• 5 burger buns

Directions:
Sauté the onion, green pepper, and garlic in oil until tender. Crumble and add in the turkey burger and continue cooking until hot. Add tomato sauce, chili powder and cumin. Serve over buns.

Macronutrients Per Serving:

• Calories: 380
• Carbs: 35g
• Protein: 26g
• Fat: 11g

Reduced Fat Breakfast Taco

Ingredients:

• 2 corn tortillas
• 1 TBSP low-sodium salsa
• 2 TBSP reduced-fat, shredded cheddar cheese
• ½ cup egg whites or (egg substitute)
• Black pepper to taste
• ¼ cup green onions, chopped

Directions:
Warm tortillas in a microwave. Top tortillas with salsa, green onions, and reduced-fat cheddar cheese. Microwave tortillas until the cheese is melted. Meanwhile, in a nonstick skillet add the egg whites and cook until eggs are done. Divide the ingredients between the two tortillas. NOTE: This meal is the cousin to the breakfast burrito. It’s made with reduced-fat cheddar cheese and egg whites which makes this a fantastic, clean and healthy breakfast option.

Macronutrients Per Serving:

• Servings: 1
• Calories: 155
• Carbs: 15g
• Protein: 20g
• Fat: 2g

As you can see, healthy and clean eating doesn’t have to lack in taste at all! These are just a few of the many recipes I offer up in my cookbooks which helps to make your meal prep a breeze and allows you to “Take Back Your HEALTH, One MEAL at a Time”.