Considering eating clean emphasizes the consumption of minimally processed plant-based foods, meal planning is a breeze. When you limit ingredients to a handful of real, whole foods — plus fresh and/or dried herbs and spices — meal preparation doesn’t become a full day event.
For the most part, I don’t use recipes to create meals. I simply mix my favorite raw and/or cooked ingredients together and call it a meal. For instance, tonight we had veggie tacos with the following ingredients: whole grain sprouted tortillas, shredded leafy greens, diced tomatoes, “refried” black beans, fresh guacamole, and whole grain rice. See what I mean? You don’t need a “recipe” for this type of meal.
To keep meal prep to a minimum during the week, I prepare certain foods in bulk on Sunday. For example, baked potatoes, sweet potatoes, cooked whole grains (e.g., quinoa or brown rice), and black beans.
Meal Planning Tips
One of the most common questions I receive on Facebook is related to breakfast ideas. I personally do not eat breakfast on a regular basis (you can learn more about my lifestyle via the page titled Rebel Lifestyle), but for those of you who do, in the photo gallery below, you can view a poster I created that contains 20 simple breakfast ideas. To view additional eat clean breakfast inspiration, check out the page titled Breakfast Ideas.
Snack on Fruits and Vegetables
In general, raw fruits and vegetables are an ideal snack choice as these foods are naturally low in calories and high in fiber. For example, if you are still hungry after dinner, consider adding in either fresh vegetables (with a minimally-processed dip) or fresh fruit. One of the great things about a plant-based lifestyle is the fact that it is a lifestyle of abundance, rather than restriction.
Need a Veggie Dip?
Options for vegetable dip include fresh salsa, fresh almond butter, guacamole, hummus, “refried” black beans, DIY salad dressing, etc.).
Nuts and Seeds
Minimally processed nuts and seeds are nutrient-dense and healthful, even when consumed daily. Avoid nuts and seeds that are salted, roasted, or sold in pre-packed containers. Single-serving containers are incredibly wasteful and these products will be the most processed. To learn more about nuts and seeds including nutritional information, see the page titled Nuts and Seeds.
Avoid Canned Foods
Whenever possible, choose fresh or frozen foods over canned foods. Canned foods are a known source of the endocrine disrupting chemical, bisphenol A (BPA). Researchers believe exposure to endocrine disrupting chemicals may be contributing to the rise of obesity, type 2 diabetes, infertility, and even the feminization of men.
Fats and Oils
Whenever possible, obtain fats from whole plant-based foods (e.g., nuts, seeds, and avocado). Unfortunately, most edible oils are ultra processed and refined. Extra virgin olive oil is also acceptable when consumed in small amounts at room temperature (e.g., in salad dressings). Heat destroys the delicate fatty acids and beneficial nutrients found in unrefined oils, as well as results in the formation of carcinogens.
Avoid ultra processed salad dressings and create your own using a few simple ingredients, whenever possible. I personally use balsamic vinegar as my salad dressing; however, you can easily create DIY vinaigrette using a 3:1 ratio of olive oil to balsamic vinegar. When shopping for olive oil, choose a product that is extra-virgin, unrefined, and cold-pressed. For salad dressing recipes, visit the page titled Salad Dressings.
Tea and Coffee
If you drink tea or coffee, choose a product that is certified Fair Trade. Avoid ready-to-drink commercial teas and coffees as they are often a source of added sugar and the endocrine disruptor, BPA.
Natural sweeteners include dried fruit (e.g., medjool dates); local raw honey; maple syrup and maple sugar; coconut palm sugar; and/or dried stevia leaves (whole leaf). When using sweeteners, limit the total amount to one (1) tablespoon or less. To learn more about natural and ultra processed sweeteners, visit the page titled Natural Sweeteners.
To learn more about my lifestyle, visit the page titled Rebel Lifestyle.
To view photos of my grub, check out the page titled Rebel Grub.
To view shopping lists, visit the page titled Shopping Lists.
Posters and Charts
To view my posters and charts, hit up the page titled Posters.
Pinterest and Facebook
Posters and Charts
Except where otherwise noted, content on this site is licensed under a CC BY-NC-ND 4.0 license. This means you are free to use my work for personal use (e.g., save the file to your computer or share via social media) as long as you do not modify the image or use the image for commercial purposes ($).