12 Amazing Clean Eating Meal Plan For Weight Loss

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Are you looking for clean eating meal plan for weight loss recipes to create healthy meals? You will love the 12 amazing clean eating meal plan for weight loss l have here.

We all desire to lose weight fast that last without going to the gym. One of the ways to shed pounds fast by doing meal plan.

The 12 clean eating recipes for weight loss l have below will help you to create healthy lunches and dinner ahead so you can save money, time, and sanity all while reaching your fitness goals!

12 Amazing Clean Eating Meal Plan For Weight Loss

 

1. Rainbow Roasted Vegetables

Rainbow Roasted Vegetables

Ingredients:

  • 2 red bell peppers cut into 1″ chunks
  • 4 carrots cut into 1/2″ thick coins
  • 2 yellow squash cut into 1/2″ thick half circles
  • 1 pound broccoli trimmed and cut into bite sized pieces
  • 1 red onion trimmed and cut into 1/2″ thick wedges
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon black pepper
  • 3 tablespoons canola oil

Instructions:

  1. Preheat the oven to 400 degrees.
  2. In one large bowl add 1/2 tablespoon of oil and gently toss onions, then place onto tray. Do the same for every veggie except the broccoli when you use a full tablespoon.
  3. Arrange them in a single layer onto your cookie sheet in the order of the rainbow: red bell pepper, carrots, yellow squash, broccoli and red onion.
  4. Sprinkle on Kosher salt and black pepper.
  5. Cook for 20-25 minutes or until they’re just starting to brown and the carrots are fork tender.

2. Spicy Chicken and Sweet Potato Meal Prep Magic

Spicy Chicken and Sweet Potato Meal Prep Magic

Ingredients:

  • 2 lbs. boneless skinless chicken breasts, cut into small pieces
  • 3 tablespoons spicy seasoning mix*
  • a few tablespoons of olive oil
  • 3 sweet potatoes, peeled and diced
  • 56 cups broccoli florets (broccolini FTW)
  • coarse sea salt and freshly cracked pepper
  • avocado / hummus / lemon juice / chives / olive oil for serving

Instructions:

  1. Preheat the oven to 425 degrees. Toss the chicken pieces with the spices and a quick stream of olive oil. Stir to combine; store in the fridge for about 30 minutes while you prep other ingredients.
  2. Arrange the vegetables on their own sheet pans (preferably ones with edges to catch drips, etc.). Drizzle with olive oil and sprinkle generously with salt. Arrange the chicken on a separate sheet pan.
  3. Bake all ingredients for 12-15 minutes. Remove the broccoli and chicken. Stir sweet potatoes and roast another 15 minutes or so.
  4. Done! Divide your servings out into containers and be happy you have meal starters ready for the week!

3. Honey Sriracha Glazed Meatballs

Honey Sriracha Glazed Meatballs

Ingredients:

For the meatballs:
  • 2 lb. lean ground turkey
  • 1 cup whole wheat panko breadcrumbs
  • 2 eggs
  • ¼ cup green onions, chopped
  • ½ tsp. garlic powder
  • ½ tsp. salt
  • ½ tsp. black pepper
For the sauce:
  • ¼ cup Sriracha
  • 3 Tbsp reduced-sodium soy sauce
  • 3 Tbsp rice vinegar
  • 3 Tbsp honey
  • 1 Tbsp grated fresh ginger
  • 3 cloves garlic, minced
  • ½ tsp. toasted sesame oil

Instructions:

  1. Preheat oven to 375 degrees F.
  2. In a large bowl, mix together turkey, breadcrumbs, eggs, green onions, garlic powder and salt/pepper until well combined. Shape mixture into 1½-inch balls (you’ll make roughly 40 balls) and place spaced apart on prepared baking sheets lightly sprayed with cooking spray.
  3. Bake meatballs for 20 to 25 minutes, or until browned and cooked through.
  4. While the meatballs are baking, combine all the ingredients for the sauce in a small saucepan and bring to a boil over medium heat, whisking continuously. Reduce heat and simmer for 8 to 10 minutes (the sauce will start to thicken) then toss with the meatballs.
  5. Serve immediately over brown rice and top with green onions and a few sesame seeds. Enjoy!

4. Lemon Roasted Salmon with Sweet Potatoes and Broccolini

Lemon Roasted Salmon with Sweet Potatoes and Broccolini

Ingredients:

  • 2 medium sweet potatoes, cubed
  • sea salt + fresh black pepper
  • ½ teaspoon cumin powder
  • a few tablespoons of olive oil
  • 4 cups of broccolini (or broccoli florets)
  • 12 ounces of wild-caught salmon filets
  • 1 tablespoon butter
  • 2 tablespoons lemon juice
  • ¼ teaspoon garlic powder
  • ⅛ teaspoon red pepper flakes and/or fresh thyme (optional)

Directions:

  1. Preheat the oven to 425ºF.
  2. Arrange the diced sweet potatoes on one sheet pan and the broccolini on another sheet pan. Drizzle both with olive oil. Top the sweet potatoes with salt, pepper, and cumin, toss to combine. Toss the broccolini with the salt and pepper. Bake the sweet potatoes for 15 minutes, set broccolini aside.
  3. While the sweet potatoes are baking, prepare the salmon. In a small bowl, combine the butter, lemon juice, garlic powder, pepper flakes, thyme, salt and pepper. Heat in the microwave for 15 seconds or until the butter melts. Line a small baking sheet with foil, spray with cooking spray. Place the salmon filets on top. Drizzle with the prepared lemon sauce.
  4. When the timer on the potatoes goes off, remove and toss. Place back in the oven along with the broccolini and salmon for 12-15 minutes. Check on the salmon and broccolini around the 8 minute mark. I like my broccolini extra crunchy so I only cooked it until it was bright green. Salmon is done when firm to the touch. Baking time will vary depending on the thickness of the filet.
  5. Divide the veggies and salmon into containers and allow to cool slightly before refrigerating.

5. Turkey Taco Bowls with Cauliflower Rice Meal Prep

Turkey Taco Bowls with Cauliflower Rice Meal Prep

Ingredients:

turkey taco bowls
  • 1 clove garlic, minced
  • 1/2 small brown onion, peeled and finely chopped
  • 1 tbsp olive oil
  • 1 lb lean ground turkey
  • 1 packet light taco seasoning (or the homemade taco seasoning below)
  • 15 oz can black beans, rinsed and drained
  • 15.25 oz can whole kernel corn, drained
  • 2 large tomatoes, diced
  • 1 large avocado, cubed
  • 1/2 cup shredded cheddar cheese
  • fresh cilantro, for garnish
cauliflower rice
  • 2 tbsp olive oil
  • 4 cups raw cauliflower rice (you can buy packages of cauliflower rice or make your own by pulsing cauliflower florets in food processor until they are about twice the size of grains of rice)
  • salt and pepper as needed
homemade taco seasoning
  • 1 tbsp chili powder
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp dried oregano
  • 1/2 tsp paprika
  • 1 1/2 tsp ground cumin
  • 1 tsp table salt
  • 1 tsp ground black pepper

Directions:

  1. If using homemade taco seasoning, add all the taco seasoning ingredients to a small bowl and whisk together until thoroughly combined. When cooking with the seasoning, for every 1 tbsp of seasoning used, you will also need to add 1/4 cup water to the ground meat. Store any remaining seasoning in an airtight container.
  2. In a large skillet add garlic, onion and oil. Bring pan to medium high heat. Stir and cook until onions are halfway done and aroma of the garlic has been released. Add in ground turkey and cook until browned. Add in taco seasoning packet and water amount specified in instructions. If using the homemade taco seasoning, start with 1 tbsp+ 1/4 cup water and add more as needed. I ended up using 2 tbsp and 1/2 cup water.  Stir the seasoning into the ground turkey mixture and cook until turkey is completely cooked. Drain any excess fat.  (If you are using very lean ground turkey, you may not have any excess fat.)
  3. In a separate skillet, prepare the cauliflower rice. Add in oil and bring to medium high heat. Add in cauliflower rice and season with salt and pepper as needed. Cook until cauliflower is tender.
  4. When rice and turkey have cooled, you can package into your meal prep containers. First, divide the cauliflower rice evenly across four containers. Add ground turkey to one side of each of the containers. Then add rows of corn, black beans and tomatoes. You can also add avocado now or you can wait until day of eating if you don’t want your avocado to brown. Sprinkle cheese across or add as another row. Garnish with cilantro. You can also add lime wedges to squeeze on right before eating.

6. Jerk Chicken Meal Prep Bowls

Jerk Chicken Meal Prep Bowls

Ingredients:

  • 1.5 pounds chicken breast, cut into 1 inch pieces
  • 1 tablespoon Jamaican Jerk Seasoning
  • 2 cups diced pineapple
  • 1/2 cup diced red onion
  • 1/4 cup chopped cilantro
  • 1 can black beans, drained and rinsed
  • 1 5 oz package yellow rice, cooked

Instructions:

  1. In a medium bowl, mix together pineapple, cilantro and red onion. Set aside.
  2. Sprinkle jerk seasoning over chicken and stir to coat.
  3. Spray pan with non-stick cooking spray and add chicken. Cook over medium heat until cooked through. About 6-7 minutes.
  4. Spoon rice, black beans, chicken and pineapple salsa into 4 containers or serve in a bowl.

7. Healthy Roasted Chicken and Veggies

12 Amazing Clean Eating Meal Plan For Weight Loss

Ingredients:

  • 2 medium chicken breasts boneless skinless cut into 1/2 inch pieces
  • 1 cup broccoli florets frozen or fresh
  • 1 small red onion chopped
  • 1 cup grape or plum tomatoes
  • 1 medium zucchini chopped
  • 2 cloves garlic minced
  • 1 tablespoon italian seasoning
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper optional
  • 1/2 teaspoon red pepper flakes optional
  • 1/2 teaspoon paprika
  • 2 tablespoons olive oil
  • 2-4 cups cooked rice of choice optional
  • 4 meal prep containers

Instructions:

  1. Pre-heat oven to 450F. Line a baking sheet with aluminum foil and set aside.
  2. Place the chicken and veggies in the baking dish. Sprinkle all the spices and garlic evenly over the chicken and veggies. Drizzle with the olive oil.
  3. Bake for 15-20 minutes or until the veggies are charred and chicken is tender.
  4. Place 1/2 or 1 cup of cooked rice of choice into 4 individual meal prep containers. Divide chicken and veggies evenly on top of the rice. Cover and store in the fridge for up to 5 days or freezer up to 2 months.

8. Maple Ginger Chicken Meal Prep Lunch Bowls

12 Amazing Clean Eating Meal Plan For Weight Loss

Ingredients:

Stir fry:
  • 3/4 cup rice of choice uncooked
  • 2 tablespoons olive oil divided
  • 2 tablespoons ginger finely grated
  • 2 cloves garlic minced
  • 5 cups vegetables carrots, peas & asparagus pictured
  • 2 large chicken breasts roughly 1 lb; boneless skinless chicken thighs are also great!
Sauce:
  • 3 tablespoons soy sauce
  • 5 tablespoons maple syrup
  • 1 teaspoon sesame oil
  • 1/4-1/2 teaspoon red pepper flakes to taste
  • 2 teaspoons cornstarch
Optional:
  • 1/4 cup cashews

Instructions:

  1. Cook rice according to package directions and set aside.
  2. Shake together all sauce ingredients and set aside.
  3. In a medium pan or wok, heat 1 tablespoon of oil over medium heat.
  4. Add the vegetables and cook for 5 minutes, or until slightly tender.
  5. Transfer the veggies to a bowl.
  6. Add another tablespoon of oil to the pan.
  7. Add the chicken to the pan, and cook for 5-7 minutes, until cooked through and no longer pink in the middle.
  8. Add the garlic and ginger and cook for one minute
  9. Add the stir fry sauce to the pan (shake it up again first), and cook for 1 minute or until thickened.
  10. Amongst four storage containers, divide the rice, veggies and chicken. Spoon extra sauce over the chicken.
  11. OptionalScatter cashews over the lunch bowls.

9. Garlic Parmesan Kale Pasta Meal Prep

12 Amazing Clean Eating Meal Plan For Weight Loss

Ingredients:

  • 1/4 cup olive oil
  • 1/4 cup lemon juice
  • 3 cloves garlic, minced
  • 1/2 Tbsp dried oregano
  • 1/2 tsp salt
  • Freshly cracked pepper
  • 1.5 lbs. boneless skinless chicken breasts

Instructions:

  1. Add the olive oil, lemon juice, garlic, oregano, salt, and pepper to a large zip top bag, or a large shallow dish. Close the bag and massage to combine the ingredients, or stir the ingredients in the dish until combined.
  2. Filet each chicken breast into two thinner pieces. Place the pieces in the bag or dish, making sure the chicken pieces are completely covered in marinade. Marinate the chicken for 30 minutes up to 8 hours, turning occasionally to maximize the chicken’s contact with the marinade.
  3. When ready to cook, heat a large skillet over medium flame. Transfer the chicken from the marinade to the hot skillet and cook on each side until well browned and cooked through (about 5-7 minutes each side, depending on the size of the pieces). I cooked two pieces at a time to avoid over crowding the skillet, which can cause juices to pool and prevents browning. Discard the excess marinade.
  4. Transfer the cooked chicken from the skillet to a cutting board and let rest for five minutes before slicing and serving.

10. Meal Prep Southwest Chicken Burrito Bowls

12 Amazing Clean Eating Meal Plan For Weight Loss

Ingredients:

  • 2 cups kale (or lettuce of choice)
  • 1 cup grape tomatoes
  • 3 cups shredded or cubed chicken cooked (about 2 chicken breasts)
  • 3/4 cup corn, canned
  • 1 1/2 cup black beans, canned
  • 1 cup rice, cooked
  • 1 tsp paprika
  • 1/2 tsp cumin
  • 1/4 tsp cayenne
  • 1/4 tsp pepper
  • drizzle Avocado Lime Dressing (optional)

Instructions:

  1. Cook the rice according to directions. Mix in paprika, cumin, cayenne, and pepper when the rice has about 5 minutes left. Set aside.
  2. Layer each bowl or container with kale, tomatoes, shredded chicken, corn, beans, and rice. Top with optional dressing and enjoy immediately or refrigerate for later!

Notes:

  1. Make these burrito bowls low carb by replacing the rice with cauliflower rice
  2. You can also use leftover cooked chicken or buy a rotisserie chicken to speed things up
  3. You can pick and choose any vegetables and greens you like, they are super versatile and are perfect for using up leftovers in your fridge
  4. If you are making these for lunch or dinner later on or the next day then add any dressings and sauces last. If you can, put them in a separate container and take it with you to keep the veggies fresh and crisp.

11. Meal Prep Balsamic Tempeh & Roasted Vegetable Quinoa Bowls

12 Amazing Clean Eating Meal Plan For Weight Loss

Ingredients:

  • 3 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon Italian seasoning
  • 1/2 teaspoon each of salt & pepper
  • 1 package button mushrooms sliced
  • 2 medium zucchinis  quartered and chopped into 1″ pieces
  • 2 carrots quarter and chopped
  • 2 red bell peppers chopped
  • 1 large shallot or red onion chopped
  • 2 packages tempeh (8 oz)
  • 3 – 4 cups cooked quinoa

Instructions:

  1. Preheat oven to 425ºF. Line a baking sheet with parchment and set aside.
  2. Whisk together the vinegar, oil and spices.
  3. Add the vegetables and tempeh to a large mixing bowl, then pour dressing over top. Toss to combine.
  4. Transfer everything to the baking sheet and roast for 25 – 30 minutes until the vegetables are tender and the tempeh has started to brown.
  5. Remove from oven and divide evenly between containers. Add quinoa into each container (1/2 – 1 cup) and allow everything to cool to room temperature until sealing and placing in the fridge.

12. Spicy Chickpea Quinoa Bowls (Meal Prep)

12 Amazing Clean Eating Meal Plan For Weight Loss

Ingredients:

  • 1 cup uncooked quinoa
  • 2 cups vegetable broth
  • 1 Tbsp olive oil
  • 3 cloves garlic, minced
  • 1 onion, chopped
  • 2 (15 oz) cans chickpeas, drained and rinsed
  • 1 (15 oz) can diced tomatoes
  • 1 Tbsp tomato paste
  • 1 tsp. cumin
  • ½ tsp. red pepper flakes (or more if you like a lot of heat!)
  • ½ tsp. salt
  • ¼ tsp. black pepper
  • Fresh cilantro, garnish (optional)

Instructions:

  1. To make quinoa, rinse and soak for about 10 minutes in warm water. Bring 2 cups of vegetable broth to a boil in a small saucepan, drain quinoa and add to boiling broth. Cover and reduce heat to a simmer, cooking for about 15 to 20 minutes. Turn off heat and allow quinoa to sit for 5 minutes, then fluff with a fork; set aside.
  2. In a large skillet over medium-high heat, drizzle olive oil and sauté onion and garlic until fragrant, about 3 minutes. Add the chickpeas, tomatoes and the rest of the ingredients (minus the cilantro), stirring to combine.
  3. Cover the pan and simmer for about 10 minutes, stirring occasionally.
  4. To assemble the bowls, place ½ cup quinoa in each bowl and top with a heaping ½ cup of the chickpea mixture. Top with a little cilantro and enjoy!

Recommended reading: Best 19 Healthy Flat Belly Weight Loss Meals Recipes

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