Meal plan for weight loss

A Simple Day of Clean Eating

Clean eating doesn’t have to be complicated! Here’s a full day of wholesome, nutritious meals that are easy to prepare, made with simple ingredients you can find at any grocery store. Plus, everything can be ready in less than an hour of kitchen time.

Breakfast: Overnight Oats

Start your day with a grab-and-go breakfast that takes just one minute to prepare the night before.

Ingredients:

• ¾ cup old-fashioned rolled oats
• ¾ cup of your favorite milk (plant-based or regular)
• Optional: Berries and maple syrup for topping

Instructions:

1. Add the oats and milk to a sealable container.
2. Place the container in the fridge overnight.
3. The next morning, top it with berries and a drizzle of maple syrup, and enjoy!

Lunch: Quinoa Bowl with Hard-Boiled Egg

Save time and ensure a healthy lunch by prepping it the night before.

Ingredients:

• 1 cup quinoa
• 1 cup water
• 1 hard-boiled egg
• 1 Lebanese cucumber
• 1 carrot
• Handful of grape or cherry tomatoes
• Small handful of parsley

For the Dressing:

• Juice of ½ lemon
• 1 tbsp olive oil
• Sea salt and pepper to taste

Instructions:

1. Cook the quinoa using an instant pot or stovetop. If using an instant pot, place the quinoa and water in the pot, and cook a hard-boiled egg simultaneously.
2. Prepare the vegetables: peel and julienne the carrot, slice the cucumber, and chop the parsley.
3. Mix the dressing by combining lemon juice, olive oil, salt, and pepper in a jar and shaking until well combined.
4. Assemble your bowl: layer quinoa, veggies, and the hard-boiled egg. Sprinkle parsley on top. Store the dressing separately and add just before eating to keep the veggies fresh.

Dinner: Spiced Chicken with Sweet Potatoes and Asparagus

This hearty, flavorful dinner comes together quickly with minimal effort.

Ingredients:

• 2 skinless, boneless chicken thighs
• 1 small sweet potato
• Handful of green asparagus
• ½ tsp paprika
• ½ tsp oregano
• ¼ tsp chili powder
• ½ tsp sea salt
• Black pepper to taste
• 1 tbsp avocado oil

Instructions:

1. Season the chicken thighs with paprika, oregano, chili powder, salt, and pepper.
2. Peel and slice the sweet potato into ½-inch rounds.
3. Heat a large pan over medium heat. Add avocado oil, and brown the chicken thighs and sweet potato slices for 5 minutes on each side.
4. Add a splash of water, asparagus, and cover the pan with a lid. Reduce heat to low and let it steam for about 20 minutes until the sweet potato is tender.
5. Plate the chicken, sweet potatoes, and asparagus, then drizzle the pan juices over everything for added flavor.

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With just a little planning, clean eating can be simple, delicious, and time-efficient. From breakfast to dinner, these recipes provide a full day of balanced, nutritious meals that are easy to integrate into your routine.

Enjoy eating clean and feeling your best! 😊