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Fresh and Clean Eats

meal plan 17

Meal prepping can help you learn more about nutrition and how to treat food as fuel. Here are some simple meal prep ideas that you can prep for the week and keep you on a healthy eating track.

Menu Breakdown

Breakfast Recipe One: Spinach Omelette

Fuel your mind and body with this easy spinach omelette to start the day. The eggs are packed with protein to help you activate and prepare your body for the busy day ahead. Making omelettes allow you to add more nutritious ingredients such as spinach so that you can load up with vitamins and minerals. You can also use other veggies such as bell peppers and include herbs such as green onions to add more flavor. 


Breakfast Recipe Two: Oatmeal Apple Banana Muffin Bar

Here is a quick recipe for moist muffins that uses minimal fat and sugar without taking away the deliciousness of muffins. These oatmeal muffins are a quick breakfast option for the week. They are dense and satisfying without added sugar and oil. Using mashed bananas keep it moist, and the oatmeal provides a nice crunchy texture and is a good source of fiber. Bake them with fresh fruit such as apples or pears and you have a hearty muffin that is satisfying with a cup of coffee in the mornings. 

oatmeal bar

Lunch Recipe One: Crispy Air Fryer “Fried” Chicken with Yellow Squash and Zucchini

There is nothing more satisfying than biting into a juicy, crispy piece of fried chicken. However, if you are worried about all the calories of a classic deep fat fried chicken, then try this lighter version of Air Fryer “Fried Chicken”. Cooking these chicken drums in the Air Fryer gives you a golden-brown crust and is juicy and full of flavor.

air fryer chicken

Lunch Recipe Two: Balsamic Glazed Steak Bites With Roasted Brussels Sprouts

These steak bites are a fun twist on a traditional steak that is perfect for lunch and will dazzle your taste buds. The balsamic glaze will provide a sweetness to the savory steak bites and can be made in no time. Cutting up the steak into cubes speeds up the cooking process which is a great method if you are short on time for lunch. They pair well with any vegetable side such as these balsamic glazed roasted brussels sprouts. Brussels sprouts are higher in fiber, vitamins, minerals, and antioxidants making them a nutritious addition to this lunch meal.

steak bites

Dinner Recipe One: Baked Pine Nut Crusted Tilapia with Sauteed Spinach

If you’re looking for a low carb meal and keto-friendly meal, then try this baked white fish with a pine nut crust on top of a bed of sauteed spinach. Baking fish is a great option for low carb or Keto meals. The baked fish is a good source of protein, and adding a pine nut crust is a good source of healthy fats and also adds a flavorful crunch against the soft, flaky white wish. Pine nuts also contain a variety of nutrients and antioxidants that can contribute to heart health. Spinach is also a good source of fiber. The key to helping blood sugar levels stay stable is balancing them with fats, fiber, and protein. 

pine nut fish

Dinner Recipe Two: Chicken Stew with Tomatoes & Mushrooms on top of Roasted Parsnips

This rustic stew cooked in a rich tomato and mushroom sauce on top of roasted parsnips is perfect for this cold winter weather. There is something simple but delicious with this chicken stew that provides comfort and warmth during the winter. We served it over roasted parsnips for an added source of fiber and vitamins, however, you can simply serve this with cauliflower rice, mashed potatoes, or even brown rice.

chicken stew

If you enjoyed these meal ideas, try some of our free recipes:

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