Use these recipes to make the most of every day! Try it how we suggest or make it your own with special spices, and seasoning. If you come across a good variation, by all means, share it with us!
Join Tiffany and Whitney on their personal fitness Facebook pages where you will find some great clean meal ideas!
Facebook Page - Tiffany Staples
Facebook Page - Whitney Carlson
Clean Eating Shopping List
Clean Shopping (Part 1) :: Costco
Clean Shopping (Part 2) :: Publix
Clean Shopping (Part 3) :: Specialty Stores
Clean Shopping (Part 4) :: Online Retailers
Looking for Gluten-Free recipes? GF denotes Gluten-Free. Please see notes in individual recipes for substitutions to make recipes Gluten-Free.
Clean Eating Food Swaps
Breakfast:
Egg Quiche Muffins GF
Turkey Eggwhite Strata
Apple-Cinnamon Steel Cut Oats GF
Banana Walnut Protein Pancakes
Oxygen Magazine's Protein Shake (March 2012, pg 70) GF
Berrylicious Breakfast GF
Jamie Eason's Cinnamon Swirl Protein Bread
"Anna Banana's" Protein Pancakes
Baked Berry Oatmeal
Charged Mocha Protein Shake
Protein-Packed Blueberry Muffins
Egg White Breakfast Sandwich
Morning Mayhem Power Protein Smoothie
Four Ingredient Protein Bars
Key Lime Pie Protein Shake
Scott's Green Machine
Guilt Free Cinnamon Rolls
Chocolate Peanut Butter Protein Shake
Four Ingredient Pancakes
Chocolate Protein Milkshake
Banana Bread
Lunch/Dinner:
Black Bean and Sweet Potato Turkey Chili GFPear and Sage Stuffed Pork Chops
Red Beans and Rice
Salsa Chicken GF
Zucchini Lasagna GF
Jamie Eason's Turkey Meatloaf Muffins GF
Jamie Eason's Monster Meatloaf GF
Clean PIZZA! GF
Turkey Stuffed Bell Peppers
Skinnytaste.com's Cilantro Lime Shrimp GF
Southwestern Tilapia GF
"Italian Stallion" Crock Pot Chicken
Arugula Chicken Burgers
Blackened Salmon with Mango Salsa GF
Zesty Grilled Chicken
Chicken Chili
Roasted Pork Tenderloin
Succulent Baked Salmon
Crock Pot Chicken Tortilla Soup
Quinoa Jambalaya
Pulled Pork Poblano
Honey Chipotle Ground Chicken
Low Carb Chicken Chili
Brown Rice Pesto with Scallops
Taco Soup
Slow Cooker/Crock Pot Meals:
Black Bean and Sweet Potato Turkey Chili GF
Clean Crock Pot Cinnamon Vanilla Applesauce GF
Apple-Cinnamon Steel Cut Oats GF
Salsa Chicken GF
"Italian Stallion" Crock Pot Chicken
Chicken Chili
Crock Pot Chicken Tortilla Soup
Low Carb Chicken Chili
Taco Soup
Snacks/Sides:
Angeled Eggs GF
Quinoa with Mixed Vegetables
Sweet Blueberry Corn Muffins GF
Sweet and Spicy Sweet Potato Chips
Cauliflower Mashed "Potatoes" GF
Easy Oven Kale Chips GF
Sweet Potato Tots
Mashed Sweet Potato Casserole
Sweet Potato Cubes
Baked Cheese Crackers
Sweet and Spicy Chickpea Dip
Lemon Garlic Asparagus
Simple Baked Cinnamon Grapefruit
Cucumber Zings
Honey Glazed Bananas
Mock-amole
Protein Shakes:
Oxygen Magazine's Protein Shake (Oxygen Magazine - March 2012, pg 70) GF
Choco-Nana-Berry Power Protein Shake GF
Bedtime Builder Casein Shake
Berrylicious Breakfast GF
Charged Mocha Protein Shake
Blueberry Burst Protein Shake
Morning Mayhem Power Protein Smoothie
Key Lime Pie Protein Shake
Scott's Green Machine
Chocolate Peanut Butter Protein Shake
Chocolate Protein Milkshake
Tropical Protein Smoothie
Protein Bars:
Jamie Eason's Chocolate Protein Bars
Apple Cinnamon Protein Bars
Lemon Protein Bars
Chocolate Apple Oatmeal Protein Bars GF
Jamie Eason's Cinnamon Swirl Protein Bread
Jamie Eason's Pumpkin Protein Bars
Four Ingredient Protein Bars
Homemade Clean Granola Bars
Treats/Desserts:
Chocolate Almond Biscotti
Chocolate Chip Almond Butter Cookies GF
Dark Chocolate Espresso Granola Bars GF
Sweet Potato and Cinnamon Brownies GF
Chocolate Apple Oatmeal Protein Bars GF
Clean Crock Pot Cinnamon Vanilla Applesauce
Protein - Packed Angel Food Cake
Cookie Dough!
Oatmeal Cinnamon Raisin Cookies
Pumpkin Protein Cookies
Apple Pie (Oxygen Magazine - December 2012, pg 60)
Snickerdoodle Crescent Rollups
Peanut Butter Balls
Guilt Free Cinnamon Rolls
Honey Glazed Bananas
Clean Cookie Cake Bake
Make Your Own Seasonings:
Taco Seasoning Mix
Ranch Seasoning Mix
Misc:
Quest Peanut Butter Cups
Special Occasion Meal Ideas:
Clean Super Bowl Meal Plan
Clean Halloween Meal Plan
The Modern Pilgrim - Week 1 Wrap Up
The Modern Pilgrim - Week 2 Wrap Up
Do you have any easy or make ahead dressings for salads?? If nothing else I will mix olive oil and balsamic vinegar together, but I don't always enjoy that combo...
ReplyDeleteHi Jessica! We usually use olive oil & red wine vinegar or balsamic vinegar. If we come up with anything else we will post it! Thanks for "stopping" by!
DeleteDon't forget to follow us on Facebook!
http://www.facebook.com/HeandSheEatClean
Try blending a garlic clove and 2 parts balsamic vinegar in a blender. Then slowly pour 1 part oil (olive, walnut) to the running blender. This makes a "creamy" clean dressing!
Delete(2 TBSP oil and 4 TBSP vinegar gives me 2 servings at about 125 cals each)
1/2 Cup olive oil
Delete1/4 Cup apple cider vinegar
3 Tablespoon Tahini
2 Tablespoon Tamari
1 garlic glove
Mix well (in magic bullet it's the best).
Serve with salad or soba noddles.
It's awesome.
i used evoo, and balsamic vinegar along w 4 roasted garlic cloves and some honey..
DeleteI just tried this and it is amazing! Mix mustard, EVOO, chopped garlic, and lemon juice to your liking. Great to top salads or some chickpeas for a snack!
DeleteI just discovered lime juice with a pinch of sea salt as a clean salad dressing option. I love to put tomatoes on my lettuce and use this. I learned this from my Costa Rican friend, and have been using it ever since.
DeleteAdd fresh basil leaves to any of the above that are in a food processor, or now they have the squeezable tubes of fresh herbs that last awhile in the fridge you can put a squeeze of any herb you like into a vinegar dressing without leaves floating around.
Deleteolive oil, apple cider vinegar, and avacado mixed up together makes a creamy clean dressing. it's really good!
DeleteLime juice with olive oil. Rice vinegar with oil. Or just lemon juice. As you can see from above, the dressing matters less when you add your own seasonings to the salad also. My favorites are sea salt and/or ground pepper.
DeleteOh, and sometimes just adding a salsa or a pico de gallo variation can be very appetizing as well.
I had a friend tell me that you can blend fat free cream cheese and a ranch packet in a blender until it's smooth and it makes a good ranch dressing. I haven't tried it but I plan to.
ReplyDeleteHi Shelley! I would stay away from cream cheese if possible. You can substitute Greek yogurt!
DeleteI heard of this "healthy" ranch dressing. Only problem is that I don't have exact measurements so you will have to mess with it to your liking and how much you would like to make at one time.
DeleteRanch Dressing mix
Almond Milk
and Greek yogurt like Whitney suggested.
So much interest in the clean ranch dressing! We will have a post for you soon on this!
DeleteAnother reason to stay away from "fat free" cream cheese, is that ALL "Fat free" foods are highly processed and stuffed with chemicals.
DeleteBolthous Yogurt based Ranch dressing is "to die for"!! So good!!!
DeleteI made some wonderful Ranch dressing of 1 Cup cottage cheese, 1 Cup skim milk and a packet of Ranch dressing mix in the blender. What do you think of this?
DeleteMartha, be careful! Many dressing packets have preservatives and unnecessary sugars!
DeleteTiffany, you're right. The packets have no sugars, but do have MSG. I will forego them, however, since I'm doing so well on my eating clean meals. I so crave a good Ranch dressing, my favorite. I'll try the dressing you suggested. Thanks!
DeleteHealthy ranch dressing: Greek or other yogurt plus mix your own spices--no ranch packet-- Parsley, dill, chives, garlic powder, maybe onion powder. It's like 1 or 1/2 tsp of each just experiment!
DeleteGarlic powder, onion powder, and paprika in cottage cheese makes a great ranch dip/dressing. You don't even need a powdered mix.
Deletelol! I didn't mean cream cheese I meant cottage cheese. Sorry. I just reread that.
ReplyDeleteShelley - we will have to try that! It actually sounds like a great protein packed dressing!
DeleteWhat is the Ranch packet you're speaking of?
DeleteThis might be a dumb question- but I am just learning about clean eating. Is a ranch packet really clean?
ReplyDeleteYou are absolutely correct - it is not clean. If I was to make this dressing version, I would recreate my own seasonings for the ranch dressing.
Deletethere are plenty of recipes ive seen online for a greek yogurt ranch dressing that uses herbs/spices you probably already have. a quick google search will take you to them. just make the spice mix yourself and add it to either the yogurt or cottage cheese whenever you'd want.
DeleteI personally use tzatziki sauce in leui of processed ranch salad dressings. It's a staple in greek cooking and if you haven't tried it before it is delicious! This is the link to the recipe I use http://allrecipes.com/recipe/tzatziki-sauce/
Deleteand of course I substitute greek yogurt for "regular" yogurt. I actually like the flavor better than ranch now and it doesn't hurt that it's completely mindless to make.
Use ranch seasoning mix from Penzeys spices. You can order it online. It is totally clean. The HIdden Valley stuff has MSG in it.
ReplyDeleteThanks for introducing us to Penzeys! We will definitely check them out!
DeleteJust made a dressing with lime juice, cilantro, avocado, garlic. Blend and add water to get to desired consistency. Really yummy!
ReplyDeleteThat sounds amazing! Thanks for the tip. We will try it and post it soon.
DeleteI have a recommendation! You should post your grocery list that way people can just print it and head to the store :)
ReplyDeleteHi Amanda! We are working on something similar to this so please stay tuned.
DeleteI have a question - is there any sort of cheese other than cottage cheese that is clean? I'm not the biggest fan of cottage cheese, unfortunately, but it's in so many recipes!
ReplyDeleteYou can't taste it in most recipes! I hated cottage cheese as well! I first time I tried it I spit it out. It really depends on the brand too. I will only eat Friendship cottage cheese. Try it because you can't taste it in the recipes!
DeleteOrganic goat cheese is DELICIOUS and clean!
DeleteMixing cottage cheese and yogurt makes for something that ends up kind of tasting like cheese cake to some degree. I'm not a fan of cottage cheese or yogurt served alone, but I can eat it up once a day in combination.
DeleteGot a question! I made the monster meatloaf and I see that it says it makes 24 servings but each "serving" seems about the size of a turkey muffin. Should I eat 2 of the little squares for a meal or really just one of them?
ReplyDeleteHey Margo! I eat 2 squares for one of my "meals"! You may need to eat more depending on what your macros look like for the day but it is usually 2 for me.
DeleteThanks Whitney! I'm just on day 6 of Jamie's plan (almost made it through week 1!). I'm still not certain what my macros are supposed to look like. Some friends hooked me up with a good article about it though. So as soon as I duct tape, er get the kids to bed I'm going to check it out. Thanks again!
DeleteHAHA Margo - I just saw this! Too funny! :-)
DeleteI found one that you can use it with salads, steak, chicken or pasta: cilantro, garlic, olive oil, vinegar or lime, salt and pepper. You can do it on a blender or the best way is in the mortar. The ammount on ingredients depend on how much you want to do it. You have to adjust the ingredients as you taste.
ReplyDeleteThat sounds wonderful! Thank you for sharing the combination with us!
DeleteI am looking for a clean recipe using lentils! I have found a lot of them online but they call for 1/4 or 1/2 of oil! Anyone have a good one? Thanks!!
ReplyDeleteI actually just make them plain and add a little salt and Mrs. Dash (salt-free). We will have a clean meal with lentils posted soon, so stay tuned.
DeleteThanks Scott! Looking forward to the new Quinoa recipe as well!
DeleteI can not eat products with Stevia or other no-calorie sweeteners. Can I substitute organic sugar and just adjust the caloric counts?
ReplyDeleteI'm just curious - why can't you eat stevia? You can use your preferred sweetener for any of the recipes (honey, organic cane sugar, etc.). I would stay away from Agave Nectar because it's just as processed as high fructose corn syrup.
DeleteThank you for your response. No-calorie sweeteners, such as Stevia, do not agree with my digestive system. They also leave a long lasting nasty taste that I can not handle. I have tried drinking lots of water and such after eating it but it does not help.
DeleteWhitney and/or Tiffany,
ReplyDeleteHow many grams of carbs do you eat in a day?
It depends on what my goals are at the moment. It changes whether or not I am trying to lean out, maintain, or build muscle. I always have carbs with breakfast & before & after my workout. What is your goal?
DeleteI would like to lean out without losing any muscle. I train hard about 5 times a week and do cardio about 6 times a week. I mix it up between HIIT and just simple 5-7 mile jogs. I have recently integrated drop sets and HIIT TRX and Rip Trainer tabatas. When I lift I lift HEAVY. Should I lower my weight because I am trying to lean out?
DeleteThanks Whitney
Also, what's your carb after your workout?
DeleteDefinitely keep lifting heavy!!! Building more muscle will help you lean out - it will NOT bulk you up!
DeleteAs far as a carb after workout, I typically reach for 1/2 of a Granny Smith Apple or a rice cake.
thanks Tiffany! Should I also lower my carb intake? I don't eat many carbs during the day as it is. Could it be that I don't eat enough of them? I have my banana and steel cut oats in the morning, loads of veggies throughout the day, JE's protein bars and then meals that you all post. I mainly get my carbs from veggies and breakfast. Should I add more in?
DeleteI am also trying to lean out without losing too much muscle. Right now I am doing circuit style training with HIIT. I am eating carbs at breakfast & before & after my workout. Are you eating any carbs at the meal BEFORE your workout? I have noticed that I get a much better workout in when I have carbs with the meal before!
DeleteI usually have 2 pumpkin or chocolate protein bars and 2 egg whites BEFORE my workout and a shake with an apple AFTER. What is your pre-workout meal?
DeleteThanks Whitney!
Lifting heavy isn't necessarily the best way to get/stay lean. What can be more effective is surprisingly to lift slowly and controlled. It helps to provide longer, leaner muscles, and even feel like a slight cardio workout. Also by lifting "heavy," we tend to lose proper form.
DeleteI was just reading about protein and the types that are out there. I was wondering why you guys don't use the MRM whey isolate? What is the real difference between the isolate and the type that you use?
ReplyDeleteHey! There are so many different types of protein powders! An isolate protein is simply one "strand" of protein whereas the whey blends are less processed and are a combination of proteins.
DeleteYou can also check out Scott's post on clean protein powders for info on which ones we use! http://www.heandsheeatclean.com/2012/05/clean-protein-powders-101.html
i was wondering if you had a chicken salad recipe? I'm not greatly familiar with clean eating but definitely want to try it.
ReplyDeletethanks
I've experimented with tuna, but not chicken. It would probably be a pretty easy cleanup, but I'm not sure about the relish...surely there's a clean brand out there.
DeleteWe'll try one out and hopefully post it soon!
I mix chicken with avocado, chopped red onion, and chopped celery. You get the creaminess like it has mayo and the crunch like relish. Yum!
Delete^^^^ That stuff is amazing. I haven't tried putting celery in it, but I looooove chicken, avacado, red onion, cilantro, and a little splash of lime juice.
DeleteI've made chicken salad by boiling the chicken with spices, garlic, onion and celery, then taking the chicken out when it's finished cooking and pulling it apart with a fork. After it's cooled, add in plain non-fat greek yogurt, celery, spices,and whatever else you like in it (sliced almonds, grapes, bell peppers, etc). DELISH and I don't miss the mayo at all! Plus, the greek yogurt adds in an extra bit of protein!
DeleteI know that you shouldn't eat carbs late in the day, like say at dinner time. I am trying to lean out a bit but was wondering if having spaghetti squash (about 1/2-3/4 cup) with the ground chicken meatballs would be a bad idea? What are your thoughts?
ReplyDeleteThank you!
I definitely think you could do this. The carbs you REALLY want to avoid late at night are the still good for you, but still starchy carbs like brown rice and sweet potatoes.
DeleteOk so looking for a "clean" healthy- protein loaded, home made granola bar- chewy would be better, something i can make ahead of time and freeze? Any recipes out there? PLEASE HELP!!
ReplyDeleteAndrea, one is currently in the works! Hopefully we can have it up soon!
DeleteHey guys!! My wife and I eat a lot of deer meat instead of ground beef.. Do y'all see this as ok?? Thanks!!
ReplyDeleteMy husband and I eat a lot of deer meat as well.. You must be a hunter.. lol! But anyways deer is a very lean meat which is very good for you.. When you start getting into the like sausage and stuff mixed with the pork it is going to get more fatty with that pork but still on the better side for you.. =D
DeleteAbsolutely Matt! (Thanks for helping him out Trish!) Venison is a great choice - especially if you know where and how it has been processed.
DeleteThis website is awesome!! Thank you for all you do to help us get healthy!!! I wondered if you have any vegetarian recipes for lunch/dinner? That would be awesome if you did!!! Thanks, again for all you guys do! Love this site!
ReplyDeleteHey there! I included a link below which is a great resource for vegetarian dishes! We are going to try & get more on the blog soon!
Deletehttp://www.amazon.com/gp/product/1552101061/ref=as_li_qf_sp_asin_il?ie=UTF8&tag=heansheacl-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=1552101061
I just wanted to say thank you for the amazing recipes! My husband and I are going into week 5 of P90X and eating clean, and are seeing great results. Your site has made it possible for us because the recipes are so yummy! I know it takes a great amount of time to run this blog - we appreciate your commitment!
ReplyDeleteThanks Jessica!
DeleteDO you have any clean taco shell recipes?
ReplyDeleteI thought if I use me vegetarian protein, veggies, and no seasoning, and just had a clean shell, I could be ok!
Thanks so much!
-Kaleen
Kathleen, if they don't have to be a hard shell taco, the Ezekiel Tortillas by Food 4 Life are great! You could also form them and bake them if you want them to be hard shell!
DeleteMy husband and I just love our salads with EVOO with white vinegar, lots of black pepper and freshly ground garlic salt. Use romaine leaf lettuce and tear it into pieces in a big bowl. Use about 2 TBSP of EVOO, 4 TBSP white vinegar, 1 TBSP black pepper, 2 tsp ground garlic salt. Mix ingredients together and pour over lettuce and mix very well. Let stand for 5 minutes to marinate. We eat it just like that with nothing else in it, but if you like, put whatever other veggies you like in it. It is so delish!
ReplyDeleteThat sounds great! Thanks for sharing with our readers.
DeleteHey everyone. I love the idea of "eating clean" and alot of the recipes on here look fantastic. I want to try this lifestyle out, but the problem is I am lactose/casein free. Things like whey powder will send me to the bathroom for a day at least. Do you have ANY suggestions on alternatives, or do you know of any other blogs/websites that cater to that kind of food allergy?
ReplyDeleteSoy protein powder is pretty great. Or the best sort of clean protein from something other than meat = natural peanut butter.
DeleteHi!
ReplyDeleteI am looking for suggestions on a clean salad dressing! I don't want to make my own - does anyone know of a good brand that they would recommend I could buy?
Bragg's salad dressing is awesome and very healthy!
DeleteWhitney/Tiffany,
ReplyDeleteWhat do you eat as your pre-workout carb? Do you still consume your pre-workout and post-workout carb when leaning out (I only ask that because I know you work out in the evenings).
Thanks!
Hello! My pre-workout carb is usually oatmeal or brown rice. I usually have fruit as my post workout meal. I still had these while leaning out! I hope this helps!
DeleteJust wanted to say your recipes are great! As someone who eats clean and stays healthy but also really loves desserts, this website has helped me so much. You guys are wonderful!
ReplyDeleteThank you so much Mariel! :-)
Deleteincorporating**
ReplyDeleteI got your comment in my email but I don't see it here. HAHA. I usually eat fruit twice a day - one serving in the morning and one after my workout. I love fruit too, I just try to avoid it late in the evening! I hope this helps!
DeleteHow accurate are the macros for the steel cut oats recipe? 1 1/2 cups is a lot for the serving and 1/4 cup DRY oats (which equals 1 cup when cooked) is 140 calories alone. So 1 1/2 cups would be more than 153 calories wouldnt you say?
ReplyDeleteI made these this weekend and they were AMAZING!!! Thanks for all the wonderfule recipes! I made these with our deer avacado burgers!!
ReplyDeleteI have been following your blog for several months! I love your recipes and have been eating clean for a while. I just got started on heavy lifting and had some questions about what to eat. I did read your post and it was perfect but just a silly question..would it be okay to eat one of the homemade protein powders as a post workout meal??
ReplyDelete