Quick & Easy Clean Eating Recipes For Busy People

If you're looking for delicious clean eating recipes that won't chain you to the kitchen doing hours of meal prep, you're in the right place. Today, I'm sharing quick and easy, seriously tasty clean eating recipes that are perfect for super busy people. Ditch the takeaway food, and try healthy recipes that actually fit your busy schedule. Grab your grocery list, and choose which recipe you'll try first!

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Quick & Easy Clean Eating Recipes For Busy People by Eat Nourish Glow

How To Eat Clean & Healthy

Okay, let's be honest – life's hectic. We're all juggling a bazillion things at once, and 'healthy eating' can sound like the task that finally topples the to-do list. But, guess what? It doesn't have to be that overwhelming to eat clean and healthy. Clean eating isn't like a restrictive diet; it's simply a focus on wholesome, fresh foods, not fast food, takeaways, or whatever is packaged at the shops. Clean eating is all about nourishing your body, even when you're super short on time.

Here's a Nutritionist's handy guide on how to eat clean, and refocus your attention (and weekly menu) on more of the good stuff, less overly processed meals.

Focus On Whole Foods

Sounds obvious, right? Prioritise your weekly menu on as much fresh fruits, vegetables, whole grains, lean proteins, and healthy fats as possible. These foods are the building blocks of clean eating and provide many of the essential macros your body needs to look and feel it's best. Eating from a diet made up of a wide variety of whole foods can work wonders to help you rebalance your body weight, hormones and gut health. Most people who clean up their diet and eat this way, notice a difference within a matter of days.

Minimise Processed Foods

No surprise here. Eating clean means reducing, or fully eliminating packaged snacks, sugary drinks, and most fast food from your diet and kitchen pantry. Ditch any foods that are highly processed, contain additives, preservatives, and an excessive amounts of sugar and unhealthy fats. Processed foods do more damage than good, and have not real nutritional value.

Read Labels To Find Clean Eating Foods

It is really important when you begin to eat clean, that you start to pay close attention to ingredient lists and nutrition labels. While you don't have to become a dietitian overnight, you will want to have a keen eye for things like hidden sugars, excess fats, and chemical ingredients that detract from the nutritional value of fridge, freezer and pantry products. Look for foods that are made with minimal ingredients and from the most fresh and organic sources. I shared lots of helpful tips in a must read post on nutrition labels and grocery shopping for weight loss, click here.

Plan Ahead For Quick & Easy Recipes

Meal prepping can be a lifesaver for those with crazy busy schedules, aka most mums! Try to set aside time each week to plan your clean eating meals and prepare the fresh ingredients in advance. You don't need to spend hours do this either; a few minutes each day can prov ide you with many easy to prepare or batch cooked meals in minutes. Learn how, on the Meal Planning blog. Grab a cuppa, and have a good browse!

Stay Hydrated

Something many people miss when they start eating clean, is to drink plenty of water throughout the day. Water helps your body function its best, aids digestion and improves gut health. It fuels your brain, can improve a bad mood, boost your energy, and works wonders to curb sugar and food cravings. Aim to drink up to 2.5 - 3 litres per day, flavouring it with fresh wedges of lemon, cucumber, herbs and berries to help make it more palatable if needed.

Simple Clean Eating Swaps

Lastly, make gradual changes. This makes the transition to clean eating go smoothly, building on new recipes and food quality s you go. You can do this very simply by swapping out sugary cereals for rolled oats and oatmeal, ditching white bread for whole grain or sourdough, and passing on colas and cordials and instead making your own infused water.

The steps to clean eating don't need to be complicated or stressful. You can make simple swaps every week, that quickly add up over several weeks to totally clean up your diet and experience the goodness a clean eating diet can provide.

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You Might Like:

• 10 High Protein, Sugar-free Snacks For Weight Loss →

• 7 Day Summer Slim Down Smoothie Challenge (For Weight Loss) →

• Join The Free Nutritionist-led Membership Group For Ongoing Support →

12 Quick & Easy Clean Eating Recipes

Clean Eating Fresh Summer Rolls & Peanut Sauce Recipe | Eat Nourish Glow

Come sit for a minute with a calming cup of chamomile tea and skim through these Nutritionist-approved clean eating recipes. Which ones will you try this coming week? I'd love to know, tell me in the comments. These quick and easy recipes are all healthy, wholefood-based options that will fit perfectly into your busy schedule. Let's cook!

Low Carb Breakfast Smoothie

Ingredients

• 1 scoop vanilla whey or vegan protein powder (45g)

• 1/2 cup low carb berries (strawberries, blueberries, raspberries)

• 1/2 cup steamed cauliflower

• 1 cup almond milk, unsweetened

• 1 tsp vanilla extract

• 1 tbsp chia seeds

• 1 handful of crushed ice

Method

First steam the cauliflower with the vanilla extract, and let cool. Then add all the ingredients in a high-powered blender or Ninja, processing until the mixture is creamy and smooth. If you prefer a thicker smoothie, add a handful of crushed ice and serve in a bowl with a few berries on top. Use this recipe for a healthy protein-based breakfast, lunch or dinner.

Quick Quinoa Bowl Recipe

Ingredients

• 1 cup cooked quinoa, seasoned

• 1 cup mixed greens (spinach, kale, arugula)

• 1/2 cup roasted or steamed vegetables (broccoli, carrots, capsicums)

• 1/2 cup cooked chickpeas or black beans

• 1/4 avocado, sliced

• 1 tbsp olive oil

• 1 tbsp lemon juice, freshly squeezed

• 1 pinch rock salt, and pepper to taste

Method

To make, combine the cooked quinoa, mixed greens, roasted vegetables, and chickpeas or black beans in a bowl. Top with avocado slices. Drizzle with olive oil and lemon juice, and season with salt and pepper. This bowl is easily customizable with any vegetables and protein you have on hand.

Sheet Pan Lemon Herb Chicken

Ingredients

• 2 boneless, skinless chicken breasts, cut into bite-sized pieces

• 1 cup broccoli florets, organic

• 1 cup red, yellow or orange capsicums, chopped

• 1 cup cherry tomatoes, whole

• 2 tbsp olive oil

• 2 tbsp lemon juice, freshly squeezed

• 1 tbsp dried herbs (oregano, thyme, rosemary)

• 1 pinch rock salt and pepper to taste

Method

Preheat oven to 200°C. In a mixing bowl, toss the chicken and vegetables in the olive oil, lemon juice, herbs, salt, and pepper, then transfer to a lined sheet pan. Spread the mixture into an evenly spread out layer, and bake for 20-25 minutes, or until chicken is cooked through and vegetables are tender. This is a one-pan wonder that requires minimal clean-up, and can be served as a main or side dish.

Tuna Salad Lettuce Wraps

Ingredients

• 1 tin tuna in water, drained

• 2-4 large lettuce leaves (romaine or butter lettuce)

• 1/4 cup celery, finely chopped, organic

• 1/4 cup red onion, finely chopped

• 2 tbsp mayonnaise (or Greek yogurt for a lighter option)

• 1 tbsp Dijon mustard

• 1 pinch rock salt and pepper to taste

Method

In a mixing bowl, combine together the drained tuna, chopped celery, red onion. Add the mayonnaise (or Greek yogurt), Dijon mustard, salt, and pepper, and mix well. Spoon the tuna mixture into the lettuce leaves and fold over itself as a wrap. These are a quick and refreshing lunch or snack option.

Mediterranean Quinoa Salad Bowl

Ingredients

• 1 cup cooked quinoa, seasoned

• 1 cup cucumber, diced

• 1 cup cherry tomatoes, halved

• 1/2 cup Kalamata olives

• 1/2 cup crumbled feta cheese

• 1/4 cup red onion, thinly sliced

• 2 tbsp olive oil

• 2 tbsp lemon juice, freshly squeezed

• 1 tbsp fresh oregano, chopped

• 1 pinch rock salt and pepper to taste

Method

Prepare and chop all the vegetables, and then combine all the ingredients in a large bowl. Toss gently to combine and bring out the seasonings. To serve, add to a bowl as a main meal, or use as a side salad with fish, chicken or salmon.

Zucchini Noodle Pesto & Prawns

Ingredients

• 2 medium zucchini, spiralised

• 500g fresh prawns, peeled and deveined

• 1/2 cup fresh pesto

• 1 tbsp olive oil

• 1/4 cup cherry tomatoes, garnish

• 1 pinch rock salt and pepper to taste

Method

Heat the oil in a skillet, then add the cleaned prawns, cooking until they turn pink and are fully cooked through. Add zucchini noodles and pesto to the pan, and toss everything together until the noodles are heated. Season with salt and pepper, and garnish with cherry tomatoes to serve.

Fresh Summer Rolls & Peanut Sauce 

Ingredients

• 4-6 rice paper sheets

• 1 cup cooked prawns or tofu

• 1 cup rice vermicelli noodles, cooked

• 1/2 cucumber, julienned

• 1/2 cup spinach, shredded, organic

• 1-2 carrots, julienned

• 1-2 sprigs fresh mint, organic

• 1-2 sprigs fresh coriander, organic

Sauce Ingredients

• 2 tbsp raw peanut butter, runny kind

• 1 tbsp soy sauce,

• 1 tbsp lime juice, freshly squeezed

• 1 tsp honey, raw, organic

• 1-3 tbsp water (as needed)

Method

Add a little boiled water to a shallow pan. Then carefully dip a rice paper sheet in the warm water to soften. Spread out on a plate and begin to stuff with prawns/tofu, noodles, vegetables, and herbs. Roll up tightly, folding the end inside the roll as you go; set aside and repeat. In a small bowl whisk together the peanut sauce ingredients, and whisk with a fork or in the blender until super creamy. Serve the rolls with peanut sauce on the side for dipping.

Greens Power Smoothie Recipe

Ingredients

• 1 cup spinach, organic

• 1/2 banana, frozen

• 1 scoop vanilla protein powder, 45g

• 1/2 green apple, chopped

• 1/2 cup kiwi, skin off

• 1 tbsp almond butter, organic

• 250ml unsweetened almond milk

• 1 tsp chia seeds

Method

Blend all ingredients in a high-powered blender or food processor until smooth and creamy. Add more water or almond milk to reach desired consistency. Adding crushed ice makes for thicker, soft-serve style smoothies perfect for enjoying in bowls.

Autumn Lentil Soup

Ingredients

• 1 tin brown lentils, twice rinsed

• 1 yellow onion, finely chopped

• 2 large carrots, finely chopped

• 2 celery stalks, finely chopped, organic

• 4 cups vegetable broth

• 1 tsp cumin

• 1 tsp turmeric

• 1-2 tsp lemon juice, freshly squeezed

• 1 pinch rock salt, and pepper to taste,

Method

Add all the soup ingredients in a large pot and bring it all to a boil. Reduce heat, and simmer until the lentils are tender, approx. 20-30 minutes. To serve, ladle into a favourite soup bowl, and then season with the lemon juice, salt, and pepper.

Baked Salmon with Asparagus

Ingredients

• 2 salmon fillets, skin on

• 8-10 asparagus, woody stalks trimmed

• 2 tablespoons olive oil

• 1/2 lemon, slices

• 2 tsp garlic, finely minced

• 1-2 tsp dill, fresh, organic

• 1 pinch rock salt and pepper to taste

Method

Preheat oven to 200°C. Prep and toss asparagus in the garlic, olive oil, salt, and pepper. Place the salmon fillets and seasoned asparagus on a lined baking sheet. Top salmon with lemon slices before bake for 15-20 minutes, or until the asparagus is tender and the fish is cooked through. Serve as is, or with a side salad for a filling dinner.

Chickpea Salad Sandwich Fillings

Ingredients

• 1 can chickpeas, mashed

• 1/4 cup diced celery

• 1/4 cup diced red onion

• 2 tablespoons mayonnaise (or Greek yogurt)

• 1 tablespoon lemon juice

• salt and pepper to taste

Method

To prepare, chop and combine all ingredients into a mixing bowl, and toss together until well combined. This can be used as a delicious wrap or sandwich filling, or even eaten by itself. To make into a sandwich add a few scoops onto a slice of your favourite bread loaf, sourdough, or Turkish bread.

Chicken Black Bean Stuffed Potato

Ingredients

• 2 large sweet potatoes, rinsed, skin on

• 1 cup cooked chicken, shredded (or seasoned tofu)

• 1 can black beans, twice rinsed

• 1/2 cup pre-cooked corn, salted

• 1/2 cup homemade spicy salsa

• 1/2 Hass avocado, diced or smashed

• 1-2 sprigs of fresh cilantro, organic

Method

Scrub the sweet potatoes to remove any dirt, and leaving the skin on, poke each all over with a fork. Then, bake in the oven at 180c (or try the air fryer) until potatoes are tender. Meanwhile, in a mixing bowl combine the cooked chicken, black beans, corn, and a little of the salsa. Once cooked through, cut the sweet potatoes open and stuff with the chicken mixture. To serve, top with the remaining salsa, avocado and coriander.

You Might Like:

• 10 High Protein, Sugar-free Snacks For Weight Loss →

• 7 Day Summer Slim Down Smoothie Challenge (For Weight Loss) →

• Join The Free Nutritionist-led Membership Group For Ongoing Support →

Nutritionist's Note

If you'd like to learn more about clean eating without the stress or overwhelm, come and join my free Facebook Community where I share heaps of healthy, wholefood recipes, nutritional advice, and weight loss support for women every week. These topics are also something I regularly teach in clinic and on Zoom masterclass workshops. See my events page for the next masterclass on this topic or drop a comment below for me to answer your personal questions.

Emma Lisa, Nutritionist & Women's Practitioner

Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood nutrition, meal planning and health coaching. She is a Certified Personal Trainer & Fitness Instructor, a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health. When she's not in clinic, Emma is mum to five kids, found in her test kitchen or sharing her creative talents for wellness content. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest 

Healthy + happiness,

Emma Lisa xx

HEALTH & NUTRITION PRACTITIONER

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