A Clean Eating Dinner Meal Plan for Busy People

This simple clean eating meal plan includes four meals for dinner this week that are quick and healthy for busy people.

You may need a clean eating meal plan if you ascribe to the “too busy to cook” tribe or even if you simply have priorities that lie elsewhere. No shame. We all need or want help when we can get it.

No need to search for recipes, spend hours looking for obscure ingredients or learning a new way to chop your food. Here’s a simple and easy clean eating dinner meal plan for you busy folk out there.

Roasted Vegetables with Sweet Potato and Marinara Quinoa

Ingredients

• 3 large (or 6 small) zucchinis
• 5 large carrots
• 2 tsp salt
• 2 tbsp olive oil
• 2 tsp cardamom
• 1 cup quinoa
• 2 cups water
• 2 tbsp olive oil
• 1 1/2 cups marinara sauce
• 1 tsp garlic powder
• 1 tsp turmeric powder
• 4 large sweet potatoes

Method

1. Heat oven to 400. Cut carrots and zucchini into 2.5 inch long sticks. Seasons with 1 tsp salt, 1 tbsp olive oil, and 2 tsp cardamom. Place on a baking sheet. Cut sweet potatoes into quarters. Place on baking sheet. Coat in 1 tbsp olive oil. Place both baking sheets in the oven. Set a timer for 20 minutes. Turn the sweet potatoes and shuffle vegetables at end of timer. Roast for another 15-20 minutes.
2. Meanwhile, prepare quinoa. Wash first. Then cook on stovetop or in rice cooker. Use the rice setting on rice cooker. Or on the stove stop, bring to boil two cups of water. Add quinoa. Cook on simmer for 20 minutes or until light and fluffy when forked. At marinara, garlic powder, turmeric, and 1 tsp of salt.
3. Serve together. Recommendation: smash the sweet potato once plated. Add ghee or butter with a sprinkle of salt.

Tofu with spicy, creamy sauteed cabbage

Ingredients

• 1 package of extra firm tofu
• 1 head of cabbage
• 1 large onion
• 1/3 cup vegan mayonnaise
• 1 1/2 tsp sriracha
• Salt and pepper to taste

Method

1. Remove tofu from packaging, wrap in cloth, set a plate on top of it and place a heavy object on top of the plate. This helps to remove excess water. Let it sit while you chop the cabbage and onion.
2. Use a large fry pan on medium-high heat. Add chopped onion first. Cook 3-5 minutes until it begins to become translucent. Then add chopped cabbage. If it seems like there’s extra, then add slowly. Allow cabbage to wilt then add more. Use a lid if needed to help steam the cabbage.
3. Cook for about 8-10 minutes then add the mayo and sriracha. Add salt and pepper to taste. It’s finished when the cabbage is fully wilted and easy to eat.
4. Meanwhile, cut the tofu in half. Then cut each half into four. So you have four flat pieces. In a pan on medium-high heat place the tofu flat, add salt, and press to release excess water. Cook each side for 3-4 minutes. Remove from heat and allow to cool. Once cool cut into bite size pieces and serve with cabbage.

Citrus kale and spinach salad with oven roasted sweet potato

Ingredients

• 4 sweet potatoes
• 1 bunch of kale
• 1/2 bunch of spinach
• 2 oranges
• 1 red bell pepper
• 1/4 cup sunflower seeds
• 1/4 cup pepitas

Method

1. Turn oven to 400. Cut sweet potatoes into quarters. Spread onto baking sheet and coat with oil. Bake in oven. 15-20 minutes each side (depending on the size of the potato).
2. Wash and chop kale and spinach. Add to large bowl. Chop and add oranges and bell pepper. Add sunflower seeds and pepitas. Use dressing of choice. Balsamic vinegar is usually really good.
3. Serve together. Add ghee or butter with salt and/or cinnamon to sweet potato for extra umph.

Grilled vegetables with almond tempeh

Ingredients

• 3 zucchini
• 2 yellow squash
• 2 red bell peppers
• 2 large onions
• 2 packages of regular tempeh

Method

1. Recipe for almond butter marinade here. (This recipe uses peanut butter but almond butter may be a better choice for many!)
2. Prepare the marinade. Marinade the tempeh all day. At the very least, coat the tempeh before baking. Bake in the oven according to the above recipe.
3. Cut the vegetables in large slices. Remember the pieces need to be able to lay on the grill without slipping through the grates. Unless, of course, you’re using an in-home grill on the stove or counter. On the grill, turn on medium-high heat. While the grill heats, lightly coat the vegetables in olive oil. Bell peppers, squash, and zucchini take about 7-8 minutes. Flip only once. Onion takes about 15 minutes.

Related at Care2

Photos via Getty Images

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