To start eating in a way that makes your body feel lighter and your stomach feel flatter, you don’t have to have a complicated diet plan with expensive superfoods. Instead, here are eight clean and wholesome recipes that are easy to prepare on a weeknight and are delicious and friendly for beginners.
1. Lemon Herb Grilled Chicken and Quinoa Bowl
This bowl is high in protein, great for meal prep, and filling without that heavy feeling. Chicken that is grilled and marinated in a lemon sauce, placed on a bed of fluffy quinoa with a crunchy cucumber, and some sweet and grilled parsley-topped cherry tomatoes.
Prep Time: 10 minutes | Cook Time: 20 minutes | Serves: 2
Ingredients
- 2 boneless, skinless chicken breasts
- 1 cup uncooked quinoa, rinsed
- 2 tablespoons extra-virgin olive oil
- Juice and zest of 1 large lemon
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon ground cumin
- Salt and black pepper to taste
- 1 cup cherry tomatoes, halved
- 1/2 English cucumber, sliced into half moons
- 1/4 cup fresh parsley, roughly chopped
- 2 tablespoons tahini for drizzling (optional)
Instructions
Step 1
In a shallow bowl, whisk together the olive oil, lemon juice and zest, minced garlic, oregano, cumin, salt, and black pepper.
Put in the chicken breasts, and turn so that they are all coated.
You can then let the chicken breasts rest in the marinade for about 10 minutes while you prepare the rest of the ingredients, or for up to 8 hours in the refrigerator if you plan to prep ahead.
While the chicken is marinating, start cooking the quinoa.
In a medium-sized saucepan over medium-high heat, add the rinsed quinoa and 2 cups of water.
Bring it to a boil, cover, and lower the heat to finish cooking for 14-15 mins (the water should be fully absorbed).
Remove from heat (let it sit covered for 5 extra mins while it steams). Fluff the quinoa with a fork and set aside.
Step 2
Place a grill pan or a regular skillet on the stove (medium-high heat).
Cook the chicken for 6-7 mins on one side, and then flip it (repeat cooking on the other side for the same amount of time).
Check with a meat thermometer afterward and ensure the chicken is 165 F, and it should be a deep gold/brown color on the outside.
Let it sit for 5 mins before slicing so the juices stay inside.
Take the two bowls with the quinoa and layer the prepared veggies, chicken, and parsley first.
Add a little tahini (if you have it) and fresh lemon juice on top.
2. Avocado Black Bean Stuffed Sweet Potato
Sweet potatoes are packed with potassium and fiber. Both of these nutrients help the body release any excess water and ease the bloating.
The plant-based meal is positively impacting your gut, and it also helps with the discomfort. Black beans and avocado are also for warmth, and the addition of blended black beans is just instant comfort.
Prep Time: 8 minutes | Cook Time: 45 minutes | Serves: 2
Ingredients
- 2 medium sweet potatoes
- 1 can (15 oz) of black beans
- 2 avocados
- 1 lime
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon of cumin
- 1/4 teaspoon of garlic powder
- Two tablespoons of plain Greek yogurts
- Chopped cilantro and sliced scallions
- 1 dash of hot sauce (Optional)
Instructions
Step 1
Your first step is to preheat your oven to 400 degrees F.
Get your sweet potatoes and use a fork to stab each of them around 8 to 10 times each. This is to allow steam to escape.
Place them in your oven and bake them for around 40 to 50 minutes.
After your time is up, check them.
A sweet potato is done baking when a knife can slide in the middle, and the skin is wrinkled a bit.
Step 2
While your sweet potatoes are baking, grab a small saucepan and place your black beans in it, and add the smoked paprika, cumin, garlic powder, and a pinch of salt.
Keep them over medium heat to make sure they get somewhat hot, and cook them for 3 to 4 minutes.
Slice your avocado in half and scoop the insides into a small bowl.
Then add a pinch of salt and the rest of your lime juice and try to mash it up as much as you can while also leaving it somewhat chunky. This is for texture purposes.
Remove the sweet potatoes from the oven and let them cool for a minute.
Slice each sweet potato open lengthwise and fluff the inside flesh with a fork.
Pour in the black beans, add a scoop of mashed avocado, and top with a Greek yogurt dollop, fresh cilantro, sliced scallions, and hot sauce for some heat.
3. Soup with Turmeric, Ginger, and Red Lentils
Ginger and turmeric are anti-inflammatory powerhouses, and this soup combines the two in a lovely way.
When cooked, red lentils disintegrate completely into the broth, creating a silky and thick soup that doesn’t require cream or blending.
It tastes like it took all afternoon to prepare, but it’s ready in 40 minutes.
Prep Time: 10 minutes | Cook Time: 30 minutes | Serves: 4
Ingredients
- 1 cup red lentils, rinsed under cold water
- 1 tablespoon coconut oil or olive oil
- 1 large yellow onion, diced
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, peeled and grated (or 1 teaspoon ground ginger)
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1 can (14 oz) diced tomatoes with their juices
- 4 cups low-sodium vegetable or chicken broth
- 1 cup light coconut milk
- Salt and black pepper to taste
- 2 large handfuls of baby spinach
- Fresh lemon wedges and cilantro for serving
Instructions
Step 1
Number your pots and pans to the left on your oven door, starting with the left, and refilling them until the onion finishes stir-frying and becomes clear and starts to stir-fry down slightly.
Once you finish your ginger, garlic, and spice additions, complete your re-symphonies for your spice rack and on the left side for your spice circuits, and immerse yourself in other smells by coloring the area you stir to level 6 or lavender.
Add the undrained diced tomatoes and the rinsed red lentils along with the broth and stir to combine.
Bring to a boil, then reduce the heat to low, and cover the pot with a lid, leaving it slightly ajar.
Let it simmer for 20 to 22 minutes, stirring occasionally, until the lentils are fully cooked and the soup is thick and velvety.
Add the salt and pepper to taste and the coconut milk.
Stir in the baby spinach and keep stirring until wilted. Serve the soup with sliced fresh lemon and top with chopped cilantro.
4. Baked Salmon with Roasted Asparagus and Garlic
Eating salmon can help with midsection goals as it contains protein and omega-3, which keep your body full and boost metabolism.
Asparagus aids in getting rid of excess water in your body. This makes the sheet pan meal satisfying. Salmon is also very healthy.
Prep: 8 minutes | Cook: 18 minutes | Serves: 2
Ingredients
- 2 salmon fillets (6 oz each)
- 1 bunch of asparagus (woody ends snapped off)
- 3 tablespoons of extra-virgin olive oil (divided)
- 4 cloves garlic (minced)
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey or pure maple syrup
- Build of 1 lemon
- 1/2 teaspoon smoked paprika
- Salt and black pepper (to taste)
- Fresh dill or parsley (to serve)
Instructions
Step 1
Turn the oven on to 400 degrees F. Line a sheet pan with parchment paper and set it aside.
Take a small bowl and serve 2 tablespoons of olive oil with the garlic, Dijon mustard, honey, and lemon juice.
Use a whisk to combine until all the ingredients are smooth. Use your preferred amount of salt and pepper and set aside.
Arrange the trimmed asparagus in an even layer across one side of the prepared sheet pan.
Drizzle the asparagus with the last tablespoon of olive oil and add seasoning.
Toss to coat the asparagus evenly.
Step 2
Skin side down, place the salmon fillets on the other side of the pan.
Spoon or brush the garlic lemon glaze evenly on all sides of the fillets so each side is covered.
Bake for 14 to 18 minutes, depending on the thickness of your fillets.
The salmon should be cooked thoroughly and flake apart easily at the thickest part.
The asparagus should be tender but have crisped tips. Right before you serve it, scatter some fresh dill or parsley on top of everything.
5. Overnight Chia Seed Oats with Fresh Berries
This recipe is good for you if your mornings are busy, as it takes only 5 minutes to prepare the night before.
You will have a thick and creamy breakfast jar, also, it’s packed with fiber, plant-based omega-3s, and gut-supporting probiotics, and it is also ready to eat.
Chia seeds expand overnight and have a gentle cleansing effect on your digestive system. When your goal is to reduce bloating, this is one of the best ways to start the day.
Prep Time: 5 minutes | Chill: 6 hours or overnight | Serves: 1
Ingredients
- 1/2 cup Old-fashioned rolled oats
- 2 tbs Chia Seeds
- 3/4 cup Unsweetened almond milk (or milk of your choice)
- 1/3 cup Plain Greek yogurt (2% or full fat)
- 1 tsp Pure Vanilla extract
- 1 tsp Pure maple syrup or raw honey
- 1 pinch Sea salt
- 1/2 cup Mixed fresh berries (blueberries, sliced strawberries, and raspberries)
- 1 tbs Natural almond butter or peanut butter
- 1 tbs Pumpkin seeds or sliced almonds
Instructions
Step 1
Mason jars (or jars with tightly closed lids) make the best containers for overnight oats.
Mix the rolled oats, chia seeds, almond milk, Greek yogurt, vanilla extract, maple syrup, and a pinch of sea salt.
Stir for about 30 seconds to make sure the chia seeds do not clump.
Let the jar sit for 5 minutes. Stir one last time to balance the chia seeds before sealing.
Let your jar sit in the fridge overnight (or for 6 hours) to let the chia seeds and rolled oats absorb the moisture.
In the morning, take the jar out of the fridge. If it seems too thick (although it should be perfect), add about 2 tbs of almond milk to get your desired consistency.
Step 2
Top each jar with freshly chopped mixed berries, nut butter of your choice, and pumpkin seeds or sliced almonds for a delicious crunch.
You can eat it cold as is from the jar, or warm it in the microwave (without toppings) for about 90 seconds if you’d like a warm breakfast, then add toppings after and enjoy.
6. Turkey Bolognese with Zucchini Noodles
This recipe captures the classic, deep, and savory soul of a traditional bolognese and fresh, light, and unexpectedly delectable spiralized zucchini noodles and merges them together.
Ground turkey is used to keep the meal lean, without losing the hearty, meaty texture that bolognese is famous for.
It is that kind of clean-eating recipe that even those who do not even remotely care to eat clean will surely enjoy.
Prep Time: 12 minutes | Cook Time: 25 minutes | Serves: 3
Ingredients
- 4 medium zucchinis, spiralized
- 1 lb turkey meat, 93% lean
- 1 tablespoon olive oil
- 1 small yellow onion, diced
- 3 minced garlic cloves
- 1 medium carrot, grated
- 1 can (28 oz) crushed tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes
- Salt and pepper to taste
- Fresh basil and shaved Parmesan for serving
Instructions
Step 1
Heat olive oil in a large, wide skillet over medium-high heat.
Add diced onion and grated carrot and cook for about 5 minutes, stirring occasionally, until the veggies soften and begin to take on color.
Add minced garlic, stir for 1 more minute.
Then add turkey to the pan. With a wooden spatula, break it into small pieces.
Stir and break until turkey is fully cooked for 6 to 8 minutes and no pink remains.
First, mix in the tomato paste and cook it with the meat for a full two minutes while stirring.
Cooking tomato paste in this manner creates a caramelized texture and deepens the flavor of the overall sauce.
Add the crushed tomatoes along with the basil, oregano, red pepper flakes, and salt and black pepper. Stir everything together.
Turn the heat down to low and allow the sauce to simmer for 15 minutes. Stir occasionally until it thickens into a rich, glossy sauce and leave it uncovered.
Step 2
Zucchini noodles can hold a lot of moisture. A great dish and a watery one are determined by how much moisture is removed.
While the sauce is finishing cooking, run the spiralized zucchini noodles through a few layers of paper towels and dry them on both sides.
In a large skillet set on high heat, cook the zucchini noodles by tossing them for about 2 to 3 minutes. They should be tender, but retain a gentle crunch.
Spoon the turkey bolognese onto the noodles and divide the portions onto each plate.
Add some fresh torn basil and shaved Parmesan to finish.
7. Cucumber Greek Yogurt Salad with Dill and Mint
This salad is as refreshing as it is cooling with its cucumbers, creamy with its yogurt, and herby with its dill and mint.
Cucumbers are about 95% water and therefore are light on the digestion and hydrate the body.
The Greek yogurt dressing contains probiotics that help to promote and maintain gut health.
Dill and mint are the finishing touches that take this salad to the next fragrant and fresh level, while it only takes 5 minutes to make.
Prep Time: 5 minutes | Cook Time: 0 minutes | Serves: 2
Ingredients
- 2 English cucumbers, sliced thin
- 3/4 cup plain Greek yogurt (2% or full-fat)
- 2 tablespoons fresh dill, finely chopped
- 2 tablespoons fresh mint, torn
- 1 small garlic clove, grated or finely minced
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- 1/4 teaspoon sea salt, plus more to taste
- Black pepper to taste
- 1/4 teaspoon sumac (optional)
- Thinly sliced red onion (optional)
Instructions
Step 2
Thinly slice the cucumbers, and then place them in a colander.
Sprinkle a small pinch of salt on them and let them drain in the sink for about 5 minutes.
After the 5 minutes are up, place the cucumbers on a clean kitchen towel (or paper towel) and pat them dry.
This is to absorb the excess water from the cucumbers so that the dressing doesn’t get runny.
Step 2
In a bowl, add Greek yogurt, dill, grated garlic, olive oil, and lemon juice.
Blend the dressing until it’s smooth and creamy. Taste and adjust the seasoning with salt and black pepper until it’s flavorful and balanced.
Put the dried cucumber slices in the bowl and toss with the yogurt dressing to coat.
Finally, add the torn mint leaves and fold in gently.
Put in a serving bowl and finish with a light dusting of sumac, a sprig of dill, and red onion if you like. It’s best to eat immediately.
8. Smoothiebowl detox verte with spinach and mango
Genuinely speaking, you can taste the spinach, and the base created with the frozen mango and banana is thick (also frosty and tropical) and definitely does not have the taste of glue-like mass, and the cleanest and fastest meal it is, without a doubt, is one of the meals offered in this collection.
5 minutes to prepare it, and you don’t have to cook anything (makes 1 serving)
Ingredients
- 2 packed cups of fresh baby spinach
- 1 cup chopped frozen mango
- 1 frozen sliced banana
- 1/2 cup of unsweetened coconut water or almond milk (your choice)
- 1 tablespoon of fresh-squeezed lime juice
- 1/2 a small piece of fresh ginger (your choice)
- 1/4 of an avocado (your choice)
- Toppings (your choice): raw honey, fresh banana, green granola, sliced kiwi, hemp seeds, and banana (2)
Instructions
Step 1
Greens (and a liquid) should be put first in a blender (and they should be spinach), and should be blended together for 20 seconds before everything is added.
Blending the greens first and the liquid will ensure no chunky bits are left, and no green or leafy bits will be visible.
Place the frozen mango, frozen banana slices, the avocado, lime juice, and fresh ginger into the blender.
Blend for 60 to 90 seconds until the mixture is completely smooth and very thick.
It should be thicker than a drinkable smoothie.
Step 2
If the blender is having trouble blending the ingredients, add one tablespoon of liquid.
However, don’t add too much liquid or the bowl will not hold the toppings well.
The smoothie will begin to soften, so pour it into a bowl immediately.
Arrange the toppings.
First, place the kiwi slices and banana rounds, then add a small handful of granola along one side, sprinkle the hemp seeds in the center, and finish with a thin drizzle of honey.
You should eat it with a spoon immediately.
Tips for Success, Swaps, and Storage
Batch cooking quinoa or a tray of seasoned baked chicken for grains and proteins on the weekend to save time, as this will make the rest of the week easier.
Instead of feeling like work, it will be effortless as you prep and cook for the week.
In these recipes, most proteins can be substituted for others.
Ground turkey can be replaced with ground chicken or crumbled firm tofu.
For salmon, very minor adjustments will be needed with the replacement of salmon with tilapia, cod, or even trout.
For the bowl recipes, you can use either quinoa or brown rice.
Greek yogurt can be substituted for sour cream in the dressing and topping, and any unsweetened non-dairy milk can be used for the smoothie bowl and overnight oats.
For storage, most recipes here can be stored in airtight containers in the refrigerator for about 3 to 4 days.
The red lentil soup and turkey bolognese can even taste better the next day, so the flavors can settle and deepen.
The smoothie bowl will have to be made fresh. The cucumber salad should be eaten on the day it is made and dressed.
For overnight oats, if you have made a batch, keep the granola and any seeds separate from the oats, as well as any other dry toppings, and add them in the morning to keep them crunchy.
Drink water regularly with these recipes.
The fiber in the recipes and the water will help digestion and also reduce bloating.
A habit that can help is to start each day with a glass of warm water and lemon.
Common Concerns
If I eat these meals every day, will I see results?
Yes. The meals consist of whole, minimally processed foods that your body will learn to become more efficient at handling.
Meals like these also help to naturally lower inflammation and bloating when they become part of your daily ritual.
Will these recipes work for someone with gluten intolerance?
Most of the recipes are naturally gluten-free.
The only thing to check could be the oats used in the overnight oats recipe, since they may be processed near wheat.
To be safe, choose gluten-free rolled oats.
When will I see less bloating?
Most see results in 3 to 5 days if they follow a high-sodium and processed diet with alcohol and carbonated beverages.
For maximum gut health, consistency for 2 to 3 weeks of the diet is essential.