After a long day of work, having the energy to cook dinner is one of the hardest things to do. That’s why I love the idea of meal prepping dinner ahead of time! If you can commit just a little bit of time over the weekend to meal prep for the week then you’ll end up saving time on busy nights. Plus, meal prepping dinner removes the temptation to eat out (saving you money) and deviate from the Eat Clean™ diet.
When looking for a well-balanced dinner recipe, I always look for lean proteins paired with other Eat Clean™ staples like whole, unprocessed fruits and veggies, complex carbs, and healthy fats. The best part is you don’t have to have a complicated 3-course meal to be clean-friendly. Many Eat Clean™ recipes can be ready to serve within an hour — even less time if you meal prep ahead of time!
Need some ideas? I’ve pulled a few of my favorite dinner recipes from some of my Eat Clean™ cookbooks. These dinner recipes are versatile, flavorful, and easy for meal prepping. Let’s dive into the good stuff!
Grilled Salmon with Asparagus & Lentils
This first dish is perfect if you’re having dinner guests over. The combination of wild salmon, lentils and asparagus makes for a gorgeous, colorful plate and it’s super nutritious.
Ingredients
- To prepare seasoned paste:
- 2 Tbsp coconut oil
- 1 Tbsp shallots, finely chopped
- ½ tsp tarragon, chopped
- 1 tsp dijon mustard
- 1 tsp lemon juice
- 2 Tbsp Manuka honey
- To grill salmon:
- 2 Tbsp coconut oil
- 4 Tbsp low-sodium soy sauce
- 2 Tbsp dijon mustard
- 2 Tbsp Manuka honey
- 1 tsp rice wine vinegar
- 2 lbs wild salmon fillets (about 4, 5-oz. fillets)
- 20 fresh asparagus spears (5 per person)
- To prepare lentils:
- 1 cup dry green lentils
- 4 cups low-sodium vegetable stock
- 2 medium leeks (white & pale green parts only), well rinsed and drained, coarsely chopped
- 1 Tbsp coconut oil
- 2 Tbsp lemon juice, freshly squeezed
- ½ tsp unrefined sea salt
- Pinch of pepper
Instructions
- Mix the coconut oil, shallots, tarragon, mustard, lemon juice, and Manuka Honey together to make a paste. Set aside.
- In a medium saucepan bring lentils, stock, and sea salt to a boil. Reduce heat and simmer, uncovered, until lentils are just tender 15 to 20 minutes. Remove from heat and let it stand for 5 minutes. Drain lentils, reserving 1⁄2 cup cooking liquid.
- In a medium skillet, cook leeks in coconut oil over medium-low heat, shaking the pan frequently, until soft – about 5 minutes.
- Keep heat at medium setting and add cooked, drained lentils and the reserved cooking liquid to the leeks.
- Spoon seasoned paste into the pan and stir while cooking to distribute ingredients.
- Cook for about 8 minutes until mixture is heated through.
- Drizzle lemon juice over lentil mixture and season with sea saltand pepper.
- Remove pan from heat and cover to maintain heat.
- Grill asparagus and keep warm.
- To prepare the salmon, prepare a marinade by mixing coconut oil, soy sauce, mustard, honey, and rice wine vinegar in a small mixing bowl. Place salmon in marinade and let stand for a minimum of 15 minutes.
- Heat grill and cook salmon over a hot grill for about 5 minutes on either side, brushing occasionally with marinade.
- Remove salmon from the grill.
- Divide the lentil mixture between 4 plates. Place one grilled fillet on top of each pile of lentils. Arrange several steamed asparagus spears on each plate. Serve hot.
Notes
What You'll Need
- Grill pan
- Grill
- Spoon
- Knife
- Stovetop
- Saucepan
- Mixing bowl
- Cutting board
- Non-stick skillet
- Food storage containers
Why It's Great
- Lentils are a densely nutritious superfood
- Low preparation time
- Packed with lots of flavor
For meal-prepping purposes, prepare the paste and salmon marinade ahead of time and place them in small food storage containers. Cook/grill the lentils, asparagus, and salmon the day you’re ready to eat so that they stay fresh. This recipe currently makes 4 servings, so double the recipe if you’re serving the whole family and want leftovers.
Minestrone Soup
If you’re looking for an easy comfort option for dinner, this minestrone soup is perfect. It’s packed with protein and vegetables for a hearty and healthful meal.
Ingredients
- 1 Tbsp olive or coconut oil
- 1 cup leeks, rinsed and chopped
- 4 bison sausages, cut into rounds
- 2 garlic cloves, minced
- 2 cups cabbage, shredded
- 1 ½ cups zucchini, rinsed and quartered
- 1 large carrot, peeled and sliced
- 6 cups low-sodium chicken stock or water
- 14-oz. can of Italian-style stewed tomatoes
- 2 chicken breasts, cooked and cubed
- ⅓ cup apple cider vinegar
- 2 cups fresh tomatoes, coarsely chopped
- 1 Tbsp dried oregano
- 1 Tbsp dried thyme
- 3 bay leaves
- Fresh ground pepper and unrefined sea salt to taste
- ½ cup spiral pasta
Instructions
- Heat olive oil in a Dutch oven over medium-high heat.
- Add leeks, sausage, garlic, and cabbage, and saute for 10 minutes.
- Reduce heat and add the remaining ingredients except the pasta.
- Bring to a boil, cover and reduce heat.
- Simmer for 10 minutes.
- Add pasta to soup and let it cook for 10 minutes or until pasta is al dente. Serve hot.
Notes
What You'll Need
- Cutting board
- Knife
- Dutch oven
- Pot
- Food storage containers
Why It's Great
- A great mix of protein and vegetables
- Easy to store and reheat
- It can be ready in 30 minutes
Note: For meal-prepping purposes, prep the soup following steps 1-5 and keep it in a large food storage container until the day you’re ready to serve it. When you’re ready to eat, reheat the soup on the stove and make the pasta fresh on the day to avoid soggy noodles.
Baked Turmeric & Sesame Chicken
Adapted from a recipe I found on the Food Network, I love how the sesame seeds add a crunchy texture to the chicken. Gomashio, made with sea salt and sesame seeds, really pulls the dish together.
Ingredients
- ¼ cup toasted white sesame seeds
- ¼ cup Gomashio (homemade or store-bought)
- ½ cup tiger nut flour
- 1 tsp unrefined sea salt
- Pinch cayenne pepper
- 1 Tbsp turmeric
- 3 lbs free-range chicken thighs, deboned
- 3 Tbsp coconut oil
- 1 ½ cup low-sodium chicken stock, heated
- ½ cup pumpkin puree mixed with 2 Tbsp Manuka honey
- 1 Tbsp grainy dijon mustard
Instructions
- Preheat oven to 350 ̊F.
- Prepare a large baking dish by coating in coconut oil. In a large skillet, heat coconut oil over medium-high flame.
- Meanwhile, on a plate with a lip on it, combine sesame seeds, gomashio, flour, salt, turmeric, and cayenne pepper. Reserve 3 Tbsp tiger nut flour for step 5. Roll each chicken thigh thoroughly in the sesame seed mixture, pressing seeds into the chicken.
- Place in a hot skillet and brown all chicken evenly. When brown, transfer the chicken to the prepared baking dish.
- Return to the pan and add coconut oil and 3 tablespoons of tiger nut flour. Make a roux and when thickened add stock, grainy Dijon mustard, pumpkin, and honey. Whisk together and allow to heat through.
- Pour sauce over the chicken and cover the dish with parchment. Bake for 25 minutes, remove parchment, and continue baking for another 10 minutes.
Notes
What You'll Need
- Non-stick skillet
- Baking dish
- Large plate
- Whisk
- Parchment paper
- Oven
- Food storage containers
Why It's Great
- A flavorful take on a lean protein
- Versatile –– can be served with your favorite sides
- Easy preparation steps before you’re ready to bake
For meal-prepping purposes, cook the chicken ahead of time and separate the sesame mixture and the roux into other containers so that it’s ready to assemble before baking. This allows the chicken to not get soggy while it sits in the refrigerator.
Cauliflower Pizza Crust
This gluten-free pizza crust is a great Eat Clean™ base for your favorite pizza toppings. Plus, many of the ingredients are kitchen staples you probably have on hand!
Ingredients
- 1 fresh cauliflower, trimmed and cut into florets
- 2 cloves garlic, peeled
- ¾ almond meal
- 1 Tbsp each: dried oregano, basil
- Pinch nutmeg
- 1 tsp unrefined sea salt
- Black pepper, freshly ground
- 3 whole eggs, well beaten
- Oil for handling the dough
Instructions
- Preheat the oven to 400 F.
- Use a baking stone or prepare a baking sheet by lining it with parchment paper. Set aside.
- Place cauliflower florets plus 2 cloves of garlic in the bowl of a food processor.
- Process until cauliflower resembles rice grains and is uniform.
- Dump processed cauliflower into a medium mixing bowl.
- Add almond meal, oregano, basil, nutmeg, sea salt, pepper, and the beaten eggs.
- Coat your hands with oil and mix gently until well combined. The dough should come together in a loose bowl.
- Turn out the dough onto a pizza stone or baking sheet and shape it into a pizza crust with an edge or lip.
- Place cauliflower crust in the oven and bake for 25 minutes or until golden.
- Add your favorite toppings and bake again for 10 minutes.
Notes
What You'll Need
- Food processor
- Baking stone or baking sheet
- Cutting board
- Knife
- Oven
- Parchment paper
Why It's Great
- A healthy, gluten-free alternative to regular pizza dough
- Common ingredients that are pantry staples
- Customizable with your favorite toppings
For meal-prepping purposes, prep the dough ahead of time and place it in the refrigerator until you’re ready to bake. Add the toppings of your choosing the day you’re ready to eat.
Bison Tenderloin Dinner
This bison tenderloin dinner takes the most amount of time, but it’s totally worth it. The homemade Zesty coffee spice rub takes this hearty meal to another level.
Ingredients
- 2 lbs, whole beef or bison tenderloin
- 1 head garlic cloves, peeled and left whole
- 4 Tbsp olive oil
- Zesty coffee spice rub
- For Zesty coffee spice rub:
- 2 Tbsp coffee beans, finely ground
- 2 Tbsp black pepper, freshly ground
- 2 ½ tsp unrefined coarse sea salt
- ¼ tsp garlic powder
Instructions
- Preheat the oven to 400 F and prepare the roasting pan by coating it with olive oil.
- Bring meat to room temperature, about one hour before cooking.
- Make several small slits in the meat and insert garlic cloves in the slits.
- Tuck the thin flap of tenderloin, if there is one, under it so it doesn’t cook too fast.
- Combine all ingredients of the zesty coffee spice rub in a small glass jar and give the meat a good massage with the rub.
- Place the meat in a hot oven and roast for about 40 minutes. Use a digital thermometer to help control the cooking process. For medium rare, cook to 140 F; for medium cook to 160 F.
- Remove meat from the oven and let it stand for 10 minutes, covered. When ready to serve, slice thin and serve hot with your favorite sides.
Notes
What You'll Need
- Oven
- Roasting pan
- Glass spice jar
- Knife
Why It's Great
- Easy to prepare
- Low amount of ingredients
- Homemade rub adds loads of flavor
For meal-prepping purposes, combine all ingredients of the rub into a small Mason jar to use whenever you’re ready to prep the meat. You can’t prep the meat too much before you’re ready to roast it, but it’s super easy to assemble on the day.
I hope you’re encouraged to try out and explore more Eat Clean™ dinner recipes. The great part is that you can adjust all of these recipes to your liking by swapping out spices and herbs or using a different lean protein, fruit, or vegetable. Some of these recipes can also be made vegetarian.
The key is to find dinner recipes that align with the Eat Clean™ diet principles like consuming more whole, unrefined foods along with complex carbs and healthy fats. Plus, if you plan a few meals ahead of time you’re more likely to stick to your health goals and save time and money in the process.
Want even more Eat Clean™ recipes? Check out my selection of clean-eating cookbooks. To fully experience the benefits of mindful and delicious meal prepping, start your Eat Clean™ journey today!
With great love and wishes for wellness,
Tosca
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