Description
A clean eating meal plan for beginners featuring a nutritious overnight oats breakfast, a fresh quinoa and vegetable lunch with boiled eggs, and a flavorful skillet-cooked chicken dinner with sweet potato and asparagus. This balanced plan emphasizes wholesome ingredients and simple cooking techniques to support a healthy lifestyle.
Ingredients
Scale
Breakfast
- 3/4 cup old-fashioned rolled oats
- 3/4 cup milk of choice
- 1/2 cup raspberries (or any other type of berries)
- 1 Tbsp maple syrup
Lunch
- 1 cup quinoa
- 2 eggs
- 1 carrot
- 1 Lebanese cucumber
- 1/2 cup grape tomatoes
- 1 Tbsp chopped parsley
- 1/2 lemon
- 1 Tbsp olive oil
- Sea salt
- Pepper
Dinner
- 2 boneless skinless chicken thighs
- 1 small sweet potato
- 10 asparagus spears
- 2 tsp avocado oil
- 1/2 tsp paprika
- 1/2 tsp oregano
- 1/4 tsp chili powder
- Sea salt
- Pepper
Additional
- 1 cup coffee with splash of milk
- 2 clementines
Instructions
- Prepare Breakfast Overnight Oats: In a sealable container, combine the rolled oats and milk of your choice. Seal the container and refrigerate overnight. The next morning, remove from the fridge and top with fresh raspberries or any berries you prefer. Drizzle with maple syrup right before serving for a healthy and convenient breakfast.
- Cook Quinoa and Boil Eggs for Lunch: Cook the quinoa according to package instructions until fluffy. Hard boil the eggs by placing them in boiling water for about 9-12 minutes, then cool and peel. Add half of the cooked quinoa and one peeled egg into a sealable lunch container. Julienne the carrot, slice the cucumber, and halve the grape tomatoes, then add them on top of the quinoa and egg.
- Make the Dressing for Lunch: In a separate sealable jar, combine the juice of half a lemon, olive oil, sea salt, and freshly ground pepper. Seal the jar and shake vigorously to emulsify the dressing. Add this dressing to your lunch container minutes before eating to keep the veggies crisp.
- Prepare Dinner Ingredients: Season the boneless, skinless chicken thighs generously with paprika, oregano, chili powder, sea salt, and pepper. Peel the small sweet potato and thinly slice it. Rinse and trim the asparagus spears.
- Cook Dinner in a Skillet: Heat avocado oil in a large pan over medium heat. Add the seasoned chicken thighs and sliced sweet potato. Brown the chicken and sweet potato slices for approximately 5 minutes on each side until golden.
- Deglaze and Steam: Add a splash of water to the pan to deglaze, scraping up any browned bits. Add the asparagus to the pan and cover it with a lid. Lower the heat and let everything steam gently for about 20 minutes or until the sweet potato is tender and the chicken is fully cooked through.
- Serve Dinner: Remove the lid, check the seasoning, and adjust with additional sea salt and pepper if needed. Serve the chicken, sweet potato, and asparagus together while hot.
Notes
- Overnight oats can be customized with any type of milk and your favorite berries or fruits.
- Cook quinoa and eggs in advance to save time during your busy day.
- The dressing should be added just before eating to keep vegetables fresh and crisp.
- Use a meat thermometer to ensure chicken thighs reach an internal temperature of 165°F (74°C) for safety.
- Leftovers can be stored in airtight containers and refrigerated up to 2 days.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Clean Eating
Keywords: clean eating, overnight oats, quinoa lunch, healthy chicken dinner, simple meal prep, gluten free, low fat meal
