Clean Eating Meal Ideas

Here are new(er) pictures of my meals!  This gives you an idea of how much and what I eat.

My meals also vary depending on my goals but I ALWAYS eat every 2-3 hours & always eat protein with each meal.  This is what I have found works for me.  I worked with a nutritionist to come up with my correct portions.  I highly suggest that you consult a nutritionist because what works for me may not work for you.  I also always try to eat whole foods when possible.

You can find food prep examples here and also read our food prep eBook!

Original Post Date: 10/31/2012
Updated Post Date: 03/24/2018

We now have a 1,500 calorie and 1,800 calorie clean eating meal plan!

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This is what a typical day looks like for me when I am not training (only doing cardio, rest days, etc).

Meal 1: Egg Whites/Ezekiel Bread or Oatmeal/Fruit
Meal 2: Greek Yogurt (I add a little bit of Truvia, vanilla & walnuts)
Meal 3: Salsa Chicken/Brown Rice, Black Beans, or Rice Cakes/Veggies
Meal 4: Monster Meatloaf/Brown Rice, Black Beans, or Rice Cakes/Veggies
Meal 5 (post workout): Protein Shake/Fruit
Meal 6: Tilapia/Veggies
Meal 7: Casein Shake (not pictured)

This is what a typical day looks like for me when I am training {heavy}.

Meal 1: Egg Whites/Ezekiel Bread or Oatmeal/Fruit
Meal 2: Salsa Chicken/Brown Rice, Black Beans, or Rice Cakes/Veggies
Meal 3: Turkey (Chicken) Muffins/Quinoa/Veggies
Meal 4: Monster Meatloaf/Quinoa/Veggies
Meal 5 (post workout): Protein Shake/Fruit
Meal 6: Tilapia/Veggies
Meal 7: Casein Shake (not pictured)

Clean Eat Recipe: Zesty Grilled Chicken

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As you may already know, Apple Cider Vinegar (ACV) is full of nutritional benefits, but it is also a fantastic marinade for various lean proteins because it's a great tenderizer.  Next time you're doing your weekly food prep, try this recipe to make some delicious grilled chicken that is sure to be a hit with everyone in your family.

Clean Eat Recipe: Zesty Grilled Chicken | He and She Eat Clean

Ingredients:

• 6-8 Boneless, skinless chicken breasts
• 1 cup Apple Cider Vinegar
• 3 Tbsp minced garlic
• 1.5 tsp Weber Grill Seasoning - Chicago Steak (I know what you're thinking...steak seasoning on chicken?  Trust me, it's delicious!)

Directions:

1. Combine chicken breasts, ACV, garlic, Chicago Steak seasoning in a large Ziploc bag and shake until ingredients are evenly mixed and seasonings are coating all chicken breasts. Marinating in a pan works just as well.  Shake bag or turn chicken after a couple of hours for best results.  Let marinate for a few hours (if possible). We've found it to be best around the 6 hour mark.

2. On an indoor grill, cook on high heat for about 10 minutes in the closed position or about 5-7 minutes per side.  On a large outdoor grill, cook on medium-high for about 7 minutes per side or until chicken is 165 degrees Fahrenheit.

Clean Eat Recipe :: Blackened Salmon with Mango Salsa

Mangoes are where it's at! (With them in season right now, they are super easy to find as well.) Aside from some of the antioxidant benefits of mangoes, they just taste good and are the perfect sweet treat on a hot summer day.

With the He and She gang getting together on the weekend, it was the perfect time to try out Paleoista's Blackened Salmon with Mango Salsa recipe. Although I do not eat Paleo, books like Paleoista have great recipes that are almost always clean! Besides, if you tell me anything about the words "salsa," I'm there - I could eat Mexican food for every meal!

Blackened Salmon with Mango Salsa

Paleoista, Nell Stephenson

Ingredients:

• 1 ripe mango, peeled, pitted and cut into 1/2 in squares
• 1/2 C fresh minced cilantro
• 1 TBSP freshly squeezed lime juice
• 1/4 C peeled and diced red onion
• 1 garlic clove, peeled and crushed
• 1 medium tomato, seeded and chopped
• 2 TSP paprika
• 1 TSP ground dried oregano
• 1 TSP ground dried thyme
• 1/8 TSP cayenne pepper
• 1/4 TSP freshly ground black pepper
• 1/4 TSP freshly ground white pepper
• 1/2 TSP salt-free garlic powder
• 1/2 TSP ground cumin
• Two 6 or 8 ounce skin-on, wild caught salmon fillets (6 for the girls, 8 for the boys)
• 2 TBSP extra virgin olive oil
• 2 slices fresh lemon (optional - for garnish only)

Directions:

1. Combine the mango, cilantro, lime juice, onion, garlic and tomato in a small bowl. Stir, cover and refrigerate.

2. Combine paprika, oregano, thyme, cayenne, black pepper, white pepper, garlic powder and cumin in a small bowl, mixing well. Pat the fish dry with paper towels and press the spice mixture on the flesh of the salmon. (He & She Tip: Use the back of the spoon that you mixed the spices together with to press it onto the salmon - this will eliminate an extra utensil to wash!)

3. Heat the oil in a cast-iron skillet over high heat. Place the fish in the skillet, flesh side down and cook for 2 minutes. Flip over and cook on the skin side for 2 additional minutes. Ensure the internal temperature of the fish is 160 degrees F prior to serving. 

Makes 2 servings.

Mets: (6oz Salmon Fillet, 1/2 of Salsa Mixture)

• Calories - 490
• Fat - 28g
• Protein - 40g
• Carbohydrates - 26g 
• Sugars - 17g
• Sodium - 107mg

If you are anything like me, you may want to consider cooking this dish with the windows open in your house! For some reason, I haven't mastered my cast-iron cookware yet!

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