I've put together this menu for you to use as a guide for clean eating.
Remember that everything is a matter of taste, and we all have vastly different ideas of what tastes good. Transitioning from processed food to raw ingredients is an enormous adjustment, but completely possible for anyone to achieve, so go forward with an open mind and really give things a fair taste!
Ask friends, family and/or coworkers to see what other people's favorite fruits, vegetables, proteins and/or grains are. You may just discover a new favorite!
Cooking Tips
Seasoning: "Less is More"
Start by under-seasoning all of your dishes before you find how much of each flavor you like. It's always easier to add more later (that's why the salt and pepper shakers go on the table!) and virtually impossible to undo it if you've overdone it. You can also taste test before serving and see if it needs more of something!
Setting: Low
Cooking vessels are not created equal and temperatures vary from appliance to appliance, so never assume that medium heat was programmed to actual be medium.
If you're new to cooking or are using a new method to cook with, be careful and start on a low setting and gradually bring it up, taking note of how much heat is needed to cook each meal.
I've put together this menu for you to use as a guide for clean eating.
Remember that everything is a matter of taste, and we all have vastly different ideas of what tastes good. Transitioning from processed food to raw ingredients is an enormous adjustment, but completely possible for anyone to achieve, so go forward with an open mind and really give things a fair taste!
Ask friends, family and/or coworkers to see what other people's favorite fruits, vegetables, proteins and/or grains are. You may just discover a new favorite!
Cooking Tips
Seasoning: "Less is More"
Start by under-seasoning all of your dishes before you find how much of each flavor you like. It's always easier to add more later (that's why the salt and pepper shakers go on the table!) and virtually impossible to undo it if you've overdone it. You can also taste test before serving and see if it needs more of something!
Setting: Low
Cooking vessels are not created equal and temperatures vary from appliance to appliance, so never assume that medium heat was programmed to actual be medium.
If you're new to cooking or are using a new method to cook with, be careful and start on a low setting and gradually bring it up, taking note of how much heat is needed to cook each meal.
EGGS
Whenever you're ready to break the fast in your day eggs can be a solid start!
I tend to stick to more simple preparations, but if you're feeling adventurous or want to learn how to make your favorite egg dish at home remember the internet is a vast resource. Be sure to include terms like "homemade" or "low ingredient" when searching recipes. The picture to the left is scrambled eggs and chopped tomatoes cooked in a pan with butter, a side of pineapple, a fresh raspberry and a slice of dehydrated mango. Of course, nothing beats a lovely glass (or jar) of ice water! |
Plain Eggs
I like to have 2 eggs for breakfast most days. I cook mine in a small pan using a spray coconut oil to keep them from sticking to the pan. I like them over medium, which means they're mostly cooked on both sides, but the yolk (yellow part) is still a little runny. My husband prefers them scrambled, which is accomplished by mixing them up with a fork until they're cooked throughly. You can substitute the milk with water. Google search for different ways to prepare eggs and find one you like. How you season it matters greatly, too. I usually like them with some salt and pepper, but sometimes I go wild and make them "Italian Style" and use an Italian herb blend, parmesan cheese and some hot red pepper flakes. |
Omelette
More like an omnomnomlette. I make them by first by grabbing a pan and heating up some oil (I use a coconut oil spray) on medium/low heat. While that's heating up, I put 2 eggs to a bowl and scramble them up using a fork or whisk. Add in some seasonings like salt and pepper, then measure or eyeball about 2 tablespoons of water into the bowl and mix well. Pour the egg mix into the pan. Let it sizzle there for a bit, until the egg looks more solid. Add your favorite ingredients, remembering to try new things! Popular omelettes typically include a meat/protein, veggies, and cheese. The rest is up to you and your tastebuds. In the pictures, the top one was made with leftover "It Started With Butter and Onions" that was meant for taco filling. So I topped the whole thing off like a taco with hot sauce and a dollop of greek yogurt. The bottom was made with goat cheddar cheese, sauteed onions and mushrooms leftover from a previous dinner, and black beans. I added black pepper, chili powder, garlic salt and red cayenne pepper to the egg mix. When cooking with oils, it should sizzle, but not be popping and cracking hot oil at you. It's always better to start on the low side and adjust accordingly. I've moved a lot, so I'm used to having to adjust my cooking temperatures from appliance to appliance to avoid dangerous kitchen situations. |
Egg Bake
Preheat the oven to 400F. Grab a casserole dish and scramble in a dozen eggs and seasonings, like salt and pepper. It may take a little practice to get the seasoning amounts down, but trust your own tongue. Just remember to always undersalt - you can sprinkle on some more if they end up tasting too bland, but there's no going back if they've been oversalted. There are many ways to make an egg dish, but they are most delicious with your favorite veggies - treat this dish as you would an omlette. My favorite egg bakes usually include: mushrooms, red, green and yellow bell pepper, jalapenos, onion, minced garlic, and of course some cheese! Until you find your own preference, I'd recommend 2 tsp of salt and 2 tsp of pepper for your first batch and work from there. Making an egg bake is a great way to sneak in some veggies right away in the morning. It's also great for meal prep for the next 2-3 days, as the pan can easily be divided into single servings and be microwaved and warm in about a minute. They can be sent to work in tupperware and easily reheated. |
OATMEAL
Oatmeal is awesome! Put some regular oats into a pan. For reference, 1/2 cup of dry oats is considered 1 serving. I often just eyeball it now. Fill the pan with water until the water level is completely covering the oats, and then give it just a bit extra. Put the pan onto a burner and turn it onto high. Keep and eye on it and stir every 30 seconds or so, especially when it starts making sounds like it's boiling. Once it is actually boiling, start stirring constantly. The oatmeal and water will thicken. Once it's as thick as you prefer it to be, remove it from the heat and keep stirring for a few more seconds. Serve it up in a big bowl so that you can add goodies to it. Everyone likes different stuff so try out various combinations to find what you love. Some of my favorites are: The tried and true with pure maple syrup (the stuff from Wisconsin or Vermont are lovely!), walnuts, and flax seeds. or try it with walnuts, cut up Honeycrisp (or other very sweet) apple pieces and cinnamon! Oatmeal is a grain just like wheat, so you can also try it savory style with butter, salt and pepper and topped with a poached egg and some dill. |
SALAD
It hadn't occurred to me until January 2020 that I could eat a salad for literally ANY meal. It's always seemed like the kind of thing to eat for lunch or dinner, but turns out... there are no rules when it comes to meals. Since that discovery I have often prepared a salad for breakfast and it's great! Pictured to the right is salads with a side of chopped apples and squares of dark chocolate. |
Alicia Salad
Lettuce, spinach, bell pepper, onion, carrots, broccoli, celery, alfalfa sprouts, corn, peas, cucumber, mushrooms, avocado, hard boiled egg, cabbage, olives, cheese cubes, raisins and pecans. Bean Variation
Spinach, kale, red bell pepper, avocado, hard boiled egg, kidney beans, broccoli, carrots, peas, cheese cubes.
Walmart Variation Spring mix lettuce, peas, black beans, carrots, avocado, hard boiled egg, goat cheese crumbles. Everything was purchased at a rural Walmart and assembled in my hotel room! Potato and Fruit Variation Baked potato, beans, spinach, broccoli, avocado, orange and banana slices and pecans. |
3 Million Dollar Salad
Peas, corn, onion, olives, avocado, pinto beans, hard boiled egg, onion, cabbage, broccoli, cauliflower, red bell pepper, spinach, mushrooms, raisins goat cheese crumbles and alfalfa sprouts. Olive Oyl Salad In a large bowl mix spinach, chopped tomatoes, bell pepper, onion, avocado, pineapple and goat cheese crumbles. Add in a little olive oil and toss until everything is evenly mixed and top with alfalfa sprouts! |
Egg Salad Salad / Tuna Salad Salad)
Sometimes I'm in the mood for some egg or tuna salad - and it's not too time consuming to whip together. You'll need to hard boil some eggs first and let them chill (best to make a big batch for salads and then use any leftovers to make egg salad later). Cut up an egg or two into little cubes and put into a bowl. Mix together with a spoonful of mayonnaise, small celery and onion pieces and sprinkle in some mustard powder or a half spoonful of some actual mustard. I also include paprika, pepper, and garlic salt. Mix together and serve it over a bed of lettuce/spinach. Maybe add some avocado, sprouts, mushrooms, sunflower seeds and red grapes for some fun flavors! Your favorite ingredients should be in every salad you eat! |
SANDWICHES, WRAPS & TACOS
Veggie Sandwich
One slice of freshly baked bread with mayo and goat cheese crumbles and the other is spread with mashed avocado. Add onion, tomato, spinach and sprouts! * I highly recommend sourdough bread. Compared with other varieties it is made with minimal ingredients and has no sugar/sweeteners. Veggie Wrap Spread aioli on the bottom of a flour tortilla and load up with tomato, avocado, bell pepper, spinach, mushrooms and sprouts. Wrap to close and enjoy! Fresh Tacos I use these tasty sprouted grain tortillas and fill them with the same favorites as any sandwich or wrap. They are a much more delicate wrapping, so I do not recommend rolling them further than a loose u-bend. They can also be filled with cooked veg for a warm variety. Also pairs well with hot soups and fruit for dessert! |
Tacos
Who doesn't love tacos? I'm pleased to report that I never had to give up on the foods I enjoy most. Thank goodness for that, because tacos are up there on my list of best tasting foods. They're super versitile and there's no rule for how they have to be made. You get to make them however you enjoy them. Bake your corn or flour tortillas to make them crispy/hard shell or just heat them up in the microwave for warm soft shell. You can cook all of the ingredients separately, or combine them all in a pan and fill the tortillas afterward. If you do the microwaved method, you can toss them all on the tortilla together and heat them up on a low/medium power level. I'd add avocado and sour cream or greek yogurt after everything is done cooking. These ingredients are best, in my opinion, when left cold, just like if you were to add salsa. My favorite fillings include (but are not limited to): Proteins such as beef, chicken, tofu or black or pinto beans Salsa (remember to check labels for added sugars or make your own) Sharp cheddar cheese Hot sauce (My fave rhino peri-peri.) Avocado or homemade guacamole Plain greek yogurt |
SOUPS & STEWS
Chili I start by cooking my butter, onions and jalapeno in a big soup pan. Then add about 10 chopped tomatoes and cook them down until it's basically boiling tomato juice. Add frozen peas and corn and some cooked chili beans, then season with garlic powder, salt, pepper, and chili powder. Let it simmer on low heat for about 15-20 minutes. Serve over rice or a baked potato, top with avocado, cheese and/or cilantro! Better with a Biscuit! Scroll down to SIDES, APPETIZERS & SNACKS for a simple, minimal ingredient recipe for biscuits! |
Chicken (Noodle) Soup
This soup takes some time, so if you've got a day off and want some killer soup to keep your immune system strong in the cold months, give this a whirl! It'll make plenty for several meals, so it's great for making for a family setting or for one or two people to prep meals in advance for the week. When making this soup I start with a whole chicken. You can buy one in any size, but make sure you've got a big enough soup pot to cook it in. Boil the chicken until the meat falls off of the bones with little to no effort. It takes quite a while here to pick all of the meat off of the bones. I usually take it out in sections with tongs and separate it meat to put back into the soup pot, and the bones get discarded or saved to make bone broth at a later time. The liquid in your pot at this point is straight up chicken stock, like the kind you can buy in cartons. This has literally no additives, so I recommend doing it the long way, but I don't think that occasionally using the cartons is a big deal. Next I add in veggies that I like the taste of when boiled. I recommend chopping up and adding celery, carrots, onions, garlic (they can be big or small chunks, or minced if you prefer). Don't forget to add seasonings. Salt and pepper are the staple, or if you want a little heat, some cayenne pepper or paprika are a tasty addition. Rosemary is amazing in soup, as well as parsley and oregano. If you can do fresh, great, otherwise dried is totally fine and will still add a ton of flavor. These combine to make what I think of as a 'traditional' tasting chicken soup. To really give it a comfort food feel, add in chunks of potatoes, rice or noodles. They'll need to boil for a while to soften - keep an eye on when they're appropriately soft enough to eat. Potatoes are done when they're easy to mash with a fork. I always fish out a piece of pasta or rice to check if it's cooked. If they're crunchy or tough then they're not done yet. When they're done they will have absorbed the flavors of the broth and it is SO good! |
Cabbage Soup
A great way to discover how delicious cabbage really can be. I have only made it a handful of times so I don't have my own recipe just yet, but I would recommend following the link below to give it a shot. Try this recipe and find out for yourself! |
Creamy Vegetable Scrap Soup
Using the leftover bits from chopping vegetables, boil in water and salt until vegetables are soft. Use an immersion blender to puree the veg into a creamy consistency. Stir in some extra butter or oil and additional seasonings such as pepper and/or cayenne. Topped with avocado and cilantro! |
PAN COOKED MEALS & STIR FRY
The "It Started With Some Butter and Onions"
This all started when I wanted to make easy meals that required no real thought or planning. I realized that as long as I started with a pan and some butter/cooking oil and some onions, it was going to be a tasty meal. Once I get the pan heated up and the onions starting to brown I add in any combination of left over veggies and pantry items to my pan such as: Eggs (to scramble), garlic, carrots, celery, broccoli, zucchini, yellow squash, mushrooms, corn, peas, bell peppers, jalapenos, beans, etc. and I season it with salt, pepper, and maybe some paprika, red cayenne pepper and/or rosemary. Another approach is to add in pasta sauce or pesto and maybe serve it over pasta or couscous. I also enjoy soy or tamari sauce and a little ginger and serve it over rice. I eat this as-is from the pan or add it over a scoop or pasta, rice, mashed potatoes or couscous. This is my ulitamte comfort food while adjusting to clean eating. I really enjoy the flavors, the wonderful way it warms up the whole body from the inside out, and it's all good stuff the body knows how to work with once meal time is over. There are practically infinite combinations for this and no wrong answers. Just put things into a pan and season them. Test things out and find combinations you enjoy. I make a large pan of it so that we can either have a second helping or store it in tupperware for a future meal or snack. |
POTATOES
Tomato Potato Make baked potatoes in the over or Instant Pot. Pan cooked onion, red pepper flakes and tomato chunks until saucey. Add mushroom, garlic powder and salt. Butter and salt/pepper a potato and top with the cooked tomato mix.
Goaty Potatoes With leftover baked potatoes from the fridge, I cubed them and cooked them in a pan with tomatoes, eggs, and seasoned with salt, pepper and Italian Seasoning. Serve topped with goat cheese crumbles! |
MEATY OPTIONS
Almond Crusted Chicken
These are simple baked chicken drumsticks that trick my brain into thinking I'm eating fried chicken. First, preheat your oven to 425F, then in a blender or food processor crush up almonds until they are mostly dust with some small chunks. Toss them in a bowl with some seasonings. I like em with salt and pepper, and sometimes I spice them up with chili powder, garlic powder, and of course red pepper flakes for heat. Take each drummie and rub some oil on them. Olive oil works well for these. Then roll the drummie in the almond/seasoning mixture until well coated. Once all of the drumsticks are covered and placed on a baking tray with foil, or a casserole dish, spoon the remaining almond/seasoning mixture onto the chicken and then put those guys into the oven. Keep an eye on them around the 30 minute mark. Chicken needs to be fully cooked - so do not underestimate when cooking chicken. It should look like mostly a beige/brown color when it's cooked. Raw chicken is rather pink, so get familiar with that color and avoid it when considering eating it. If I'm questioning it, I will take them out and cut one in the thickest part to check if it's done. Pairs great with a sweet potato or steamed veggies! |
Pan Fried Tuna
I have a lovely little sauce pan that is thick cast iron and fries up meat really well. If you have a cast iron pan, this is the time to use it. If you don't, any pan that fits your fish (or cut it up into chunks) will do. Add some butter/oil to the pan and set it to a medium/high temp. When the oil looks melty, add in the tuna using tongs. You'll be working with hot oil, so don't put anything you value in there, like your hands or fingers. Let it cook and sizzle like a beast for about 2-3 minutes. While it's cooking there, add seasonings to the uncooked side like salt and pepper. When it's ready, flip the tuna over and give it another few minutes. Depending on thickness of tuna, it may need a while to cook all of the way through. You can press a fork or knife into the layers to check if it's still raw inside. If so, I turn the heat down, flip the tuna over again, cover it, and let it simmer in the oil for a few more minutes. once it's done to your liking, serve it up with some veggies and potatoes for a super feel-good dinner. Don't buy canned tuna for this. This is for when you go to the butcher counter and ask for a chunk of tuna meat. They come in little steak-sized chunks which, in my experience, has been plenty to feed 2 people. |
DINNER CLASSICS
Pizza
Start by making a cauliflower crust or a traditional pizza crust. If the cauliflower crust isn't your thing, don't worry about it. Just keep an eye on how bread makes you feel when you're clean eating. If I eat too much I feel bloated, so I try to limit my amount within a week. Follow your gut! My favorite toppings include: tomatoes, black beans, mozarella, cheddar or goat cheese, onions, garlic, olives, mushrooms, meat (should be cooked and then added to the pizza to be further baked), or sometimes even pineapple. Try out different combinations! |
Portobello Pizza
Preheat the oven to 400F. Wash and chop all of your toppings. Oil the top of the mushroom cap and place it oil side down on a baking pan/sheet. Use a spoon to ladle tomato sauce onto the mushroom, then add onions and broccoli and top with mozzarella cheese. Bake for about 20-40 minutes. A good indicator is when the cheese is starting to get that golden brown color we love on traditional pizzas. |
Garden Burger
Grill up some burgers and lay them on a large leaf of romaine or green/red leaf lettuce or try them on a flour tortilla. Top with your favorite burger toppings. My favorite toppings include various combinations of the following: Onion, tomato, bell pepper, lettuce, spinach, avocado, pan fried or poached egg, avocado, homemade mayo, hot sauce or pineapple. You don't need to have a side dish for every meal, but burgers and potatoes are a staple for me, so feel free to make some mashed potatoes or chop them up and bake them for about 30-45 minutes while you cook and assemble the burgers. |
ASIAN-INSPIRED
Cauliflower "Fried Rice"
Follow this basic recipe of veggies and optional meat tofu or beans. Add in scrambled egg and top with fresh green onions. Or to add more dimension, try adding carrots, celery, mushrooms, various peppers and bean sprouts. If you aren't impressed by the cauliflower, cook up veggies in a pan and add cooked rice to the veggie mix and it'll be tasty, too! |
Zucchini Lo Mein
Use a julienne peeler to make zucchini noodles and set aside. Pan cook onion, garlic, hot pepper and sesame seeds in oil until softened. Add carrots and cauliflower and cook for another 2-5 minutes. Add zucchini noodles and soy sauce and let it stew for a while until the vegetables start to take on some color from the sauce. Stir every couple of minutes. If there is excess liquid at the bottom of the pan add cooked rice to soak it up! Fried Rice Pan cook onion, red pepper flakes and sesame seeds in sesame oil or butter. Add carrots and chopped cabbage. Add corn and peas and tamari/soy sauce. cook until vegetables are all softened and saturated with soy sauce. Add cooked rice and cook until desired 'fried' level. Purple Fried Rice Over medium heat cook purple cabbage and broccoli in oil/fat. Add tamari/soy sauce and stir. Add cooked rice and cook until desired 'fried' level is achieved! Basic Stir Fry Cook onions, sesame seeds and red pepper flakes in oil. Add cabbage, broccoli, mushrooms and tamari/soy sauce. Add pepper and additional salt to taste. Serve alongside rice! Italian Stir Fry Over medium heat cook onion and red pepper flakes in oil/fat, then add cabbage, tomato, mushrooms and stir, adding salt and pepper. Then add spinach and cook for another 2-3 minutes. Serve over rice! |
SAUCES & DRESSINGS
Tomato Sauce
Chop tomatoes and cook on medium heat for about 20 minutes, until it's basically tomato soup. Stir frequently. As it thickens up, add in Italian seasonings (like oregano, basil, rosemary, red pepper flakes, etc.) and salt & pepper to taste. It can be stored in a sealed jar in the fridge for a couple of weeks, so I like to make a bunch at a time and use it when needed. |
SIDES, APPETIZERS & SNACKS
Homemade Biscuits
The best and simplest way I've found to make biscuits is like this: Preheat the over to 450F. Get a large mixing bowl and add 2 cups of flour, 1tbsp of baking powder, and 1tsp of salt. If you have a flour sifter, use it. Next add in 1/4 cup of butter cut into small cubes and 1/4 of lard, also broken up into small chunks. This is easiest if you drop the butter/lard into the flour mixuture and cover it. The lard can be pulled apart by hand and the butter will melt slower while you cut it up with a butter knife. Next make a well in the center of the bowl and add in 3/4 of a cup (sometimes a little more) of milk. mix together until it resembles dough. Roll it out on a lightly floured surface with a rolling pin or a can. Cut them into small circles using a cookie cutter, or a cup or those rings for mason jar lids. Arrange them onto a baking sheet and put them in the oven for 15 minutes. They should be golden around the edges and look flaky. Eat them while they're warm if you want a taste of pure heaven. |
Spicy Cucumber Appetizer
Start by slicing up a cucumber into discs. Lay them flat on a plate and top them with salt and pepper, cheese (I used a soft goat cheese), a few drops of hot sauce and a small sprig of sprouts. This is another versitile option and can be customized in many ways, so try stuff out! |
Mixed Nuts & Seeds
Preping some containers with mixed nuts and seeds is a lifesaver when out and about or wanting a snack at home. These mixtures can be customized if you visit your grocery store's bulk section. You can get whatever you like most, mix it together in a big bowl and then divide it up into smaller containers. I keep one in my car and several in the cabinet! |
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Fresh Fruit
Indugle in your favorites and try new things whenever you can. Some poular choices include apples, grapes, bananas, tomatoes, pineapple, raspberries, blueberries, pluots, oranges, cucumbers and avocados. Pineapple & Cottage Cheese Berry Parfait Blueberries and raspberries with fresh whipped cream. Maybe even top it with some shredded dark chocolate! I highly recommend building up a tolerance/appreciation for the highest percentage possible. I've found a tasty bar that is 90% and tastes great frozen! |
Apple Pie Au Natural
I followed this recipe with minimal tweaks. I didn't add any brown sugar at all, and I also didn't peel the skins off of the apples. You know what? It was still super delicious!! The skin of an apple has a ton of beneficial nutrients, so they're worth including in an otherwise unhealthy dessert. Also, no added sugar means finding your ideal apple variety is vital. I prefer to only make these when local apples are in season (autumn) and will therefore taste the best. |
BEVERAGES
Coffee (aka Bean Water)
If you're like millions of other people, we sometimes need a little extra kick in the butt with some caffeine. The worst place to get it is from soft drinks and energy drinks. The best way is to eat at healthy diet every day and drink some bean water. It's not an easy adjustment, but I promise it is worth the effort! Plain black coffee has the caffeiene and no filler. It's okay to use additives while adjusting, but make sure that you're keeping track of how much sugar you're dumping in. 2-3 teaspoons in your morning cup is still less than what you'd be consuming in any energy drink. Even the ones that claim to be sugar free are still sweetened with... something not called sugar, so be mindful of that factor and be gentle with yourself as you ease into plain, bitter black coffee. Coffee comes in a bajillion varieties, so try stuff, keep track of what you do and don't like. Try a latte, then try a plain cappucino, or just drip coffee with some milk or cream in it. If you're brave, try a straight shot of espresso the next time you're at a coffee shop. Dark, medium and light roasts all taste different, too. A coffee grinder, or using the one in a bulk section of a store is a huge factor for freshness, so try that as well. Coffee is amazing when paired with sweet desserts. Sometimes I will pair a cup of decaf with a couple of blocks of chocolate. It's like a mocha, but not liquid chocolate flavoring. |
Tea
Some like it hot and some like it iced. I tend to be a hot tea kind of lady, as I find it very soothing for my throat. Like coffee, tea comes in a bajillion varieties and flavors, so you really have to try them all before you can claim that you "hate tea". I used to think I didn't like tea, but I had really only had Lipton's, which turned out to not be my thing at all. You can find some great teas that are boxed, such as Throat Coat or Good Earth tea, but it's also a whole different experience to drink loose leaf teas. That way you can go into the bulk section or tea shop and sniff before you choose a variety. It'll take a while to adjust to the subtlety of tea, as it has the tendancy to not taste as strong as its scent. Just remember that making the adjustment from Mountain Dew to Jasmine tea isn't going to happen overnight. Some tea works great with a bit of milk, so ask about that when you're talking to a tea expert so they can show you the best types for that! |