This 30-day meal plan provides a full month of cheap, healthy, and delicious clean eating meals. It is designed to help you build sustainable healthy eating habits without breaking the bank. All recipes are from the “84 Cheap Clean Eating Recipes” document.

Note: Full recipes for all meals can be found in the “84 Cheap Clean Eating Recipes” document.

Week 1

Day 1

• Breakfast: Classic Overnight Oats
• Lunch: Quinoa Salad with Black Beans and Corn
• Dinner: Baked Lemon Herb Chicken Breast with a side of steamed vegetables
• Snack: Apple Slices with Peanut Butter

Day 2

• Breakfast: Peanut Butter Banana Overnight Oats
• Lunch: Leftover Baked Lemon Herb Chicken Breast salad
• Dinner: Black Bean and Sweet Potato Tacos
• Snack: A Handful of Almonds

Day 3

• Breakfast: Green Detox Smoothie
• Lunch: Chickpea Salad Sandwich
• Dinner: Ground Turkey Skillet with Veggies
• Snack: Veggie Sticks with Hummus

Day 4

• Breakfast: Classic Scrambled Eggs with Spinach
• Lunch: Leftover Ground Turkey Skillet
• Dinner: Baked Salmon with Asparagus
• Snack: Hard-Boiled Eggs

Day 5

• Breakfast: Berry Banana Smoothie
• Lunch: Tuna Salad Stuffed Avocados
• Dinner: Lentil Shepherd’s Pie
• Snack: No-Bake Energy Bites

Day 6

• Breakfast: Apple Cinnamon Oatmeal
• Lunch: Leftover Lentil Shepherd’s Pie
• Dinner: Sheet Pan Chicken and Veggies
• Snack: Greek Yogurt with Honey and Berries

Day 7

• Breakfast: Muffin-Tin Frittatas
• Lunch: Leftover Sheet Pan Chicken and Veggies
• Dinner: Veggie Curry with brown rice
• Snack: Dark Chocolate and Almonds

Week 2

Day 8

• Breakfast: Savory Oatmeal with an Egg
• Lunch: Leftover Veggie Curry
• Dinner: Lean Beef and Broccoli Stir-fry
• Snack: Grapes and Walnuts

Day 9

• Breakfast: Chocolate Avocado Smoothie
• Lunch: Leftover Lean Beef and Broccoli Stir-fry
• Dinner: Turkey Meatballs with Zucchini Noodles
• Snack: Ants on a Log

Day 10

• Breakfast: Almond Butter and Banana Toast
• Lunch: Turkey and Avocado Wrap
• Dinner: Shrimp and Veggie Stir-fry
• Snack: Roasted Chickpeas

Day 11

• Breakfast: Tropical Mango Overnight Oats
• Lunch: Leftover Shrimp and Veggie Stir-fry
• Dinner: Stuffed Bell Peppers
• Snack: Edamame

Day 12

• Breakfast: Healthy Banana Bread Muffins
• Lunch: Veggie & Hummus Sandwich
• Dinner: Chickpea and Spinach Curry
• Snack: Cottage Cheese with Tomato and Pepper

Day 13

• Breakfast: Chia Seed Pudding
• Lunch: Leftover Chickpea and Spinach Curry
• Dinner: Beef and Vegetable Skewers
• Snack: Banana “Nice” Cream

Day 14

• Breakfast: Greek Yogurt Parfait with Berries and Granola
• Lunch: Black Bean Burgers
• Dinner: Whole-Wheat Pasta with Marinara and Veggies
• Snack: Healthy Oatmeal Cookies

Week 3

Day 15

• Breakfast: Peanut Butter Protein Smoothie
• Lunch: Leftover Whole-Wheat Pasta
• Dinner: One-Pan Roasted Veggies and Tofu
• Snack: Zucchini Pizza Bites

Day 16

• Breakfast: Savory Avocado Toast with Everything Bagel Seasoning
• Lunch: Leftover Roasted Veggies and Tofu
• Dinner: Tuna Patties with a side salad
• Snack: Frozen Yogurt Bark

Day 17

• Breakfast: Tropical Sunshine Smoothie Bowl
• Lunch: Caprese Sandwich
• Dinner: Vegan Mac and Cheese
• Snack: Homemade Guacamole with Veggie Sticks

Day 18

• Breakfast: Egg and Avocado Toast
• Lunch: Leftover Vegan Mac and Cheese
• Dinner: Pesto Pasta with White Beans
• Snack: White Bean Dip with whole-wheat crackers

Day 19

• Breakfast: Breakfast Quesadilla
• Lunch: Mediterranean Pasta Salad
• Dinner: Stuffed Acorn Squash
• Snack: Black Bean Dip with veggie sticks

Day 20

• Breakfast: Sweet Potato and Black Bean Hash with Eggs
• Lunch: Leftover Stuffed Acorn Squash
• Dinner: Chicken and Vegetable Soup
• Snack: Baked Sweet Potato Fries

Day 21

• Breakfast: Budget-Friendly Veggie Omelette
• Lunch: Leftover Chicken and Vegetable Soup
• Dinner: Brown Rice and Bean Burrito Bowl
• Snack: Cottage Cheese with Fruit

Week 4

Day 22

• Breakfast: Classic Overnight Oats
• Lunch: Leftover Brown Rice and Bean Burrito Bowl
• Dinner: Baked Lemon Herb Chicken Breast with a side of roasted sweet potatoes
• Snack: Apple Slices with Peanut Butter

Day 23

• Breakfast: Peanut Butter Banana Overnight Oats
• Lunch: Quinoa Salad with Black Beans and Corn
• Dinner: Black Bean and Sweet Potato Tacos
• Snack: A Handful of Almonds

Day 24

• Breakfast: Green Detox Smoothie
• Lunch: Chickpea Salad Sandwich
• Dinner: Ground Turkey Skillet with Veggies
• Snack: Veggie Sticks with Hummus

Day 25

• Breakfast: Classic Scrambled Eggs with Spinach
• Lunch: Leftover Ground Turkey Skillet
• Dinner: Baked Salmon with Asparagus
• Snack: Hard-Boiled Eggs

Day 26

• Breakfast: Berry Banana Smoothie
• Lunch: Tuna Salad Stuffed Avocados
• Dinner: Lentil Shepherd’s Pie
• Snack: No-Bake Energy Bites

Day 27

• Breakfast: Apple Cinnamon Oatmeal
• Lunch: Leftover Lentil Shepherd’s Pie
• Dinner: Sheet Pan Chicken and Veggies
• Snack: Greek Yogurt with Honey and Berries

Day 28

• Breakfast: Muffin-Tin Frittatas
• Lunch: Leftover Sheet Pan Chicken and Veggies
• Dinner: Veggie Curry with brown rice
• Snack: Dark Chocolate and Almonds

Day 29

• Breakfast: Savory Oatmeal with an Egg
• Lunch: Leftover Veggie Curry
• Dinner: Lean Beef and Broccoli Stir-fry
• Snack: Grapes and Walnuts

Day 30

• Breakfast: Chocolate Avocado Smoothie
• Lunch: Leftover Lean Beef and Broccoli Stir-fry
• Dinner: Turkey Meatballs with Zucchini Noodles
• Snack: Ants on a Log

Starting your day with a nutritious breakfast is essential for maintaining energy levels, focus, and overall health. Clean eating, a dietary approach that emphasizes consuming whole, unprocessed foods, can be a powerful way to enhance your well-being. This article provides a comprehensive guide to clean eating for breakfast, complete with 21 delicious, budget-friendly recipes to kickstart your mornings.

What is Clean Eating?

Clean eating is not a diet in the traditional sense but rather a lifestyle focused on consuming foods in their most natural state. According to the Harvard T.H. Chan School of Public Health, clean eating generally refers to a diet rich in whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats, while minimizing processed foods, added sugars, and unhealthy fats [1]. The core principle is to choose foods that are as close to their natural form as possible, which often means they are more nutrient-dense and free from artificial additives and preservatives [2].

Key Principles of Clean Eating
Eat More Whole Foods
Limit Processed Foods
Increase Fruit and Vegetable Intake
Choose Lean Proteins and Healthy Fats
Read Labels Carefully
Reduce Added Sugar and Salt

21 Cheap Clean Eating Breakfast Recipes

Here are 21 simple, affordable, and delicious clean eating breakfast recipes to inspire your morning routine.

I. Oatmeal & Overnightats

1. Classic Overnight Oats

A simple and versatile recipe that you can prepare the night before for a quick and easy breakfast.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk (dairy or non-dairy)
• 1/4 cup Greek yogurt (optional, for creaminess)
• 1 tablespoon chia seeds
• 1 tablespoon maple syrup or honey (optional)
• Toppings: fresh fruit, nuts, seeds

Instructions:

1. In a jar or container, combine oats, milk, yogurt (if using), and chia seeds.
2. Stir well, cover, and refrigerate overnight.
3. In the morning, stir again and add your favorite toppings.

2. Peanut Butter Banana Overnight Oats

A classic combination that provides a great balance of protein, carbs, and healthy fats.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk
• 1 tablespoon peanut butter
• 1/2 banana, mashed
• 1 tablespoon chia seeds

Instructions:

1. Combine all ingredients in a jar and stir until well mixed.
2. Cover and refrigerate overnight.
3. Top with sliced banana and a drizzle of peanut butter before serving.

3. Apple Cinnamon Oatmeal

A warm and comforting breakfast that tastes like apple pie.

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or milk
• 1/2 apple, chopped
• 1/2 teaspoon cinnamon
• 1 tablespoon maple syrup (optional)

Instructions:

1. In a small saucepan, bring water or milk to a boil.
2. Add oats, chopped apple, and cinnamon.
3. Reduce heat and simmer for 5-7 minutes, stirring occasionally, until oats are cooked through.
4. Sweeten with maple syrup if desired.

4. Savory Oatmeal with an Egg

Oatmeal doesn’t have to be sweet! This savory version is a hearty and satisfying breakfast.

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or broth
• 1 egg
• Salt and pepper to taste
• Toppings: sliced green onions, a dash of soy sauce, or a sprinkle of cheese.

Instructions:

1. Cook oats with water or broth according to package directions.
2. While the oatmeal is cooking, fry or poach an egg.
3. Season the oatmeal with salt and pepper, then top with the cooked egg and other desired toppings.

5. Tropical Mango Overnight Oats

A taste of the tropics to start your day.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup coconut milk
• 1/4 cup chopped mango (fresh or frozen)
• 1 tablespoon shredded coconut

Instructions:

1. Combine all ingredients in a jar and stir well.
2. Cover and refrigerate overnight.
3. Top with more mango and coconut before serving.

II. Smoothies & Smoothie Bowls

6. Green Detox Smoothie

A nutrient-packed smoothie to kickstart your day.

Ingredients:

• 1 cup spinach
• 1/2 banana, frozen
• 1/2 cup pineapple (fresh or frozen)
• 1/2 cup water or coconut water

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.

7. Berry Banana Smoothie

A classic smoothie that’s always a winner.

Ingredients:

• 1/2 cup mixed berries, frozen
• 1/2 banana, frozen
• 1/2 cup milk
• 1/4 cup Greek yogurt

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.

8. Chocolate Avocado Smoothie

Indulge in a creamy, chocolatey smoothie that’s secretly healthy.

Ingredients:

• 1/2 avocado
• 1 tablespoon cocoa powder
• 1/2 banana, frozen
• 1/2 cup milk
• 1 tablespoon maple syrup (optional)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.

9. Peanut Butter Protein Smoothie

A great post-workout breakfast or a filling way to start your day.

Ingredients:

• 1 scoop protein powder (vanilla or chocolate)
• 1 tablespoon peanut butter
• 1/2 banana, frozen
• 1/2 cup milk

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.

10. Tropical Sunshine Smoothie Bowl

A thick and creamy smoothie bowl that you can eat with a spoon.

Ingredients:

• 1 cup frozen mango chunks
• 1/2 banana, frozen
• 1/4 cup coconut milk
• Toppings: granola, shredded coconut, fresh fruit

Instructions:

1. In a blender, combine mango, banana, and coconut milk.
2. Blend until thick and smooth, adding a splash more milk if needed.
3. Pour into a bowl and add your favorite toppings.

III. Egg Dishes

11. Classic Scrambled Eggs with Spinach

A quick and easy breakfast staple.

Ingredients:

• 2 eggs
• 1 handful of spinach
• 1 tablespoon milk (optional)
• Salt and pepper to taste

Instructions:

1. Whisk eggs, milk (if using), salt, and pepper in a bowl.
2. Heat a non-stick skillet over medium heat. Add spinach and cook until wilted.
3. Pour in the egg mixture and cook, stirring occasionally, until the eggs are cooked to your liking.

12. Budget-Friendly Veggie Omelette

Use up any leftover veggies in this customizable omelette.

Ingredients:

• 2 eggs
• 1/4 cup chopped vegetables (e.g., bell peppers, onions, mushrooms)
• 1/4 cup shredded cheese (optional)
• Salt and pepper to taste

Instructions:

1. Whisk eggs with salt and pepper.
2. Sauté vegetables in a heated skillet until tender.
3. Pour eggs over the vegetables and cook until the edges are set.
4. Sprinkle with cheese (if using), fold the omelette in half, and cook for another minute.

13. Muffin-Tin Frittatas

Perfect for meal prep, these mini frittatas are a great grab-and-go breakfast.

Ingredients:

• 6 eggs
• 1/4 cup milk
• 1 cup chopped vegetables
• 1/2 cup shredded cheese (optional)
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Grease a muffin tin.
2. Whisk eggs, milk, salt, and pepper.
3. Divide vegetables and cheese among the muffin cups.
4. Pour the egg mixture over the top.
5. Bake for 15-20 minutes, or until the eggs are set.

14. Sweet Potato and Black Bean Hash with Eggs

A hearty and flavorful breakfast hash.

Ingredients:

• 1 sweet potato, diced
• 1/2 can black beans, rinsed
• 1/2 onion, chopped
• 2 eggs
• Spices: chili powder, cumin, salt, pepper

Instructions:

1. Sauté onion and sweet potato in a skillet until the potato is tender.
2. Add black beans and spices, and cook for another 2-3 minutes.
3. Make two wells in the hash and crack an egg into each.
4. Cover and cook until the eggs are set to your liking.

15. Egg and Avocado Toast

A simple yet satisfying breakfast.

Ingredients:

• 1 slice of whole-wheat toast
• 1/2 avocado, mashed
• 1 egg, cooked to your liking (fried, poached, or scrambled)
• Salt, pepper, and red pepper flakes to taste

Instructions:

1. Toast the bread.
2. Spread mashed avocado on the toast.
3. Top with the cooked egg and season with salt, pepper, and red pepper flakes.

16. Breakfast Quesadilla

A quick and cheesy breakfast that feels like a treat.

Ingredients:

• 1 whole-wheat tortilla
• 2 scrambled eggs
• 1/4 cup shredded cheese
• 1/4 cup black beans or chopped veggies (optional)

Instructions:

1. Place the tortilla in a skillet over medium heat.
2. Sprinkle cheese on one half of the tortilla.
3. Top with scrambled eggs and other fillings.
4. Fold the other half of the tortilla over and cook for 2-3 minutes per side, until the cheese is melted and the tortilla is golden brown.

IV. Toast & Muffins

17. Almond Butter and Banana Toast

A simple and delicious breakfast that provides a good mix of nutrients.

Ingredients:

• 1 slice of whole-wheat toast
• 1 tablespoon almond butter
• 1/2 banana, sliced
• Sprinkle of cinnamon

Instructions:

1. Toast the bread.
2. Spread almond butter on the toast.
3. Top with banana slices and a sprinkle of cinnamon.

18. Healthy Banana Bread Muffins

These muffins are naturally sweetened with bananas and are perfect for a grab-and-go breakfast.

Ingredients:

• 2 ripe bananas, mashed
• 1/4 cup maple syrup or honey
• 1 egg
• 1/4 cup melted coconut oil or other neutral oil
• 1 1/2 cups whole-wheat flour
• 1 teaspoon baking soda

Instructions:

1. Preheat oven to 350°F (175°C). Grease a muffin tin.
2. In a bowl, mix together mashed bananas, maple syrup, egg, and oil.
3. In a separate bowl, whisk together flour and baking soda.
4. Add the dry ingredients to the wet ingredients and mix until just combined.
5. Fill muffin cups and bake for 20-25 minutes.

19. Savory Avocado Toast with Everything Bagel Seasoning

A trendy and tasty breakfast that’s packed with healthy fats.

Ingredients:

• 1 slice of whole-wheat toast
• 1/2 avocado, mashed
• 1 teaspoon everything bagel seasoning

Instructions:

1. Toast the bread.
2. Spread mashed avocado on the toast.
3. Sprinkle with everything bagel seasoning.

V. Yogurt Parfaits & Others

20. Greek Yogurt Parfait with Berries and Granola

A simple, beautiful, and delicious breakfast.

Ingredients:

• 1/2 cup Greek yogurt
• 1/4 cup mixed berries
• 2 tablespoons granola

Instructions:

1. In a glass or jar, layer Greek yogurt, berries, and granola.
2. Repeat the layers until the glass is full.

21. Chia Seed Pudding

A creamy and satisfying pudding that you can make ahead of time.

Ingredients:

• 2 tablespoons chia seeds
• 1/2 cup milk
• 1 teaspoon maple syrup (optional)
• Toppings: fresh fruit, nuts, seeds

Instructions:

1. In a jar, combine chia seeds, milk, and maple syrup.
2. Stir well, cover, and refrigerate for at least 2 hours or overnight.
3. Stir again before serving and add your favorite toppings.

Tips for Clean Eating on a Budget

Eating clean doesn’t have to be expensive. With a few simple strategies, you can enjoy a healthy, whole-foods diet without breaking the bank.

• Buy in Bulk: Grains, beans, nuts, and seeds are often cheaper when purchased in bulk.
• Shop Seasonally: Fruits and vegetables are typically less expensive and more flavorful when they are in season.
• Embrace Frozen Produce: Frozen fruits and vegetables are just as nutritious as fresh and can be more affordable, especially for out-of-season items.
• Plan Your Meals: Meal planning helps you use what you have, reduce food waste, and avoid impulse purchases.
• Cook at Home: Preparing your own meals is almost always cheaper and healthier than eating out.

Conclusion

Adopting a clean eating approach to your breakfast routine can have a profound impact on your health and well-being. By focusing on whole, unprocessed foods, you can provide your body with the essential nutrients it needs to thrive. These 21 cheap and easy recipes demonstrate that eating clean can be both delicious and affordable. Start your day with one of these wholesome breakfasts and experience the benefits of a clean eating lifestyle.

Lunch

Lunch is a crucial meal that provides the energy needed to power through the afternoon. Opting for a clean, whole-foods-based lunch can prevent the midday slump often associated with heavy, processed meals. This article offers 21 cheap, clean, and easy lunch recipes that are perfect for a nutritious and satisfying midday meal.

What is Clean Eating?

Clean eating is a dietary approach that prioritizes whole, unprocessed foods. The fundamental idea is to consume foods in their most natural state. This means a diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats, while minimizing processed items, added sugars, and unhealthy fats [1]. By choosing foods with simple, recognizable ingredients, you can nourish your body with the nutrients it needs to function optimally [2].

Key Principles of Clean Eating
Eat More Whole Foods
Limit Processed Foods
Increase Fruit and Vegetable Intake
Choose Lean Proteins and Healthy Fats
Read Labels Carefully
Reduce Added Sugar and Salt

21 Cheap Clean Eating Lunch Recipes

Here are 21 simple, affordable, and delicious clean eating lunch recipes to inspire your midday meal.

I. Salads & Bowls

1. Quinoa Salad with Black Beans and Corn

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup canned black beans, rinsed
• 1/2 cup corn (frozen or canned)
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• Dressing: 2 tbsp olive oil, 1 tbsp lime juice, salt, and pepper

Instructions:

1. In a large bowl, combine quinoa, black beans, corn, red onion, and cilantro.
2. In a small bowl, whisk together olive oil, lime juice, salt, and pepper.
3. Pour dressing over the salad and toss to combine.

2. Chickpea Salad Sandwich

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and mashed
• 1/4 cup mayonnaise (or mashed avocado for a healthier option)
• 1 celery stalk, finely chopped
• 2 tbsp chopped red onion
• 1 tbsp Dijon mustard
• Salt and pepper to taste
• Whole-wheat bread or lettuce wraps for serving

Instructions:

1. In a bowl, combine mashed chickpeas, mayonnaise, celery, red onion, and mustard.
2. Season with salt and pepper and mix well.
3. Serve on whole-wheat bread or in lettuce wraps.

3. Greek Salad with Grilled Chicken

Ingredients:

• 3 oz grilled chicken breast, sliced
• 2 cups mixed greens
• 1/4 cup cucumber, sliced
• 1/4 cup cherry tomatoes, halved
• 2 tbsp Kalamata olives
• 2 tbsp feta cheese, crumbled
• Dressing: 2 tbsp olive oil, 1 tbsp red wine vinegar, 1/2 tsp dried oregano

Instructions:

1. Arrange mixed greens, cucumber, tomatoes, and olives on a plate.
2. Top with grilled chicken and feta cheese.
3. Drizzle with dressing before serving.

4. Lentil Soup

Ingredients:

• 1/2 cup brown or green lentils, rinsed
• 3 cups vegetable broth
• 1/2 onion, chopped
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1 tsp cumin
• Salt and pepper to taste

Instructions:

1. In a pot, combine all ingredients and bring to a boil.
2. Reduce heat and simmer for 25-30 minutes, or until lentils are tender.

5. Tuna Salad Stuffed Avocados

Ingredients:

• 1 can (5 ounces) tuna in water, drained
• 1/4 cup Greek yogurt or mayonnaise
• 1 celery stalk, finely chopped
• 1 avocado, halved and pitted
• Salt and pepper to taste

Instructions:

1. In a bowl, mix tuna, Greek yogurt, and celery. Season with salt and pepper.
2. Spoon the tuna salad into the avocado halves.

II. Wraps & Sandwiches

6. Turkey and Avocado Wrap

Ingredients:

• 1 whole-wheat tortilla
• 3 slices of lean turkey breast
• 1/4 avocado, sliced
• A handful of spinach
• 1 tbsp hummus

Instructions:

1. Spread hummus on the tortilla.
2. Layer with turkey, avocado, and spinach.
3. Roll up the tortilla tightly.

7. Veggie & Hummus Sandwich

Ingredients:

• 2 slices of whole-wheat bread
• 2 tbsp hummus
• Sliced cucumber, tomato, and bell pepper
• A handful of sprouts

Instructions:

1. Spread hummus on both slices of bread.
2. Layer with vegetables and sprouts.

8. Black Bean Burgers

Ingredients:

• 1 can (15 ounces) black beans, rinsed and mashed
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 tsp cumin
• Whole-wheat buns for serving

Instructions:

1. Combine mashed black beans, breadcrumbs, onion, and cumin.
2. Form into patties and pan-fry or bake until golden brown.
3. Serve on whole-wheat buns with your favorite toppings.

9. Leftover Chicken Salad Wrap

Ingredients:

• 1 cup shredded cooked chicken
• 1/4 cup Greek yogurt
• 1 celery stalk, chopped
• 1 whole-wheat tortilla

Instructions:

1. Mix chicken, Greek yogurt, and celery.
2. Spoon onto the tortilla and roll up.

10. Caprese Sandwich

Ingredients:

• 2 slices of whole-wheat bread
• 2 slices of fresh mozzarella
• 2 slices of tomato
• Fresh basil leaves
• 1 tsp balsamic glaze

Instructions:

1. Layer mozzarella, tomato, and basil on one slice of bread.
2. Drizzle with balsamic glaze and top with the other slice of bread.

III. Soups & Stews

11. Black Bean Soup

Ingredients:

• 1 can (15 ounces) black beans, undrained
• 1/2 cup salsa
• 1/2 cup vegetable broth
• Toppings: Greek yogurt, cilantro

Instructions:

1. Combine black beans, salsa, and broth in a blender and blend until smooth.
2. Heat in a saucepan and serve with toppings.

12. Creamy Tomato Soup

Ingredients:

• 1 can (14.5 ounces) diced tomatoes
• 1/2 cup coconut milk
• 1/2 onion, chopped
• 1 clove garlic, minced

Instructions:

1. Sauté onion and garlic in a pot.
2. Add tomatoes and simmer for 10 minutes.
3. Stir in coconut milk and blend until smooth.

13. Chicken and Vegetable Soup

Ingredients:

• 1 cup shredded cooked chicken
• 4 cups chicken broth
• 1 cup mixed vegetables (carrots, peas, corn)

Instructions:

1. Bring broth to a simmer in a pot.
2. Add chicken and vegetables and cook until heated through.

14. Curried Lentil and Vegetable Stew

Ingredients:

• 1/2 cup red lentils
• 3 cups vegetable broth
• 1 cup chopped sweet potato
• 1 cup spinach
• 1 tbsp curry powder

Instructions:

1. Combine lentils, broth, and sweet potato in a pot. Simmer until lentils and potato are tender.
2. Stir in spinach and curry powder and cook for another 2 minutes.

IV. Rice & Pasta

15. Brown Rice with Veggies and Soy Sauce

Ingredients:

• 1 cup cooked brown rice
• 1 cup steamed mixed vegetables
• 1 tbsp soy sauce

Instructions:

1. Combine all ingredients in a bowl and mix well.

16. Pasta with Pesto and Cherry Tomatoes

Ingredients:

• 1 cup cooked whole-wheat pasta
• 2 tbsp pesto
• 1/2 cup cherry tomatoes, halved

Instructions:

1. Toss pasta with pesto and cherry tomatoes.

17. Leftover Stir-fry

Ingredients:

• Leftover cooked protein (chicken, beef, tofu)
• Leftover cooked vegetables
• Leftover cooked brown rice
• Soy sauce to taste

Instructions:

1. Reheat all ingredients in a skillet with a splash of soy sauce.

18. Mediterranean Pasta Salad

Ingredients:

• 1 cup cooked whole-wheat pasta, cooled
• 1/4 cup chopped cucumber
• 1/4 cup chopped bell pepper
• 2 tbsp feta cheese
• 2 tbsp Italian dressing

Instructions:

1. Combine all ingredients in a bowl and toss to combine.

V. Other Quick & Easy Lunches

19. Sweet Potato with Toppings

Ingredients:

• 1 medium sweet potato, baked
• Toppings: black beans, corn, salsa, Greek yogurt

Instructions:

1. Bake the sweet potato until tender.
2. Split it open and top with your favorite toppings.

20. Cottage Cheese with Fruit

Ingredients:

• 1/2 cup cottage cheese
• 1/2 cup mixed fruit (berries, melon, peaches)

Instructions:

1. Top cottage cheese with fruit.

21. Hard-Boiled Eggs and an Apple

Ingredients:

• 2 hard-boiled eggs
• 1 apple

Instructions:

1. A simple, balanced, and portable lunch.

Tips for a Clean Eating Lunch on a Budget

• Meal Prep is Key: Dedicate a few hours on the weekend to prep ingredients for the week. Cook a batch of quinoa, grill some chicken, and chop vegetables to make assembling lunches quick and easy.
• Love Your Leftovers: Cook a larger portion for dinner and pack the leftovers for lunch the next day.
• Pack Smart: Invest in some good quality containers to keep your lunches fresh and appealing.

Conclusion

Eating a clean lunch doesn’t have to be complicated or expensive. With a little planning and creativity, you can enjoy delicious, nutritious, and affordable meals that will keep you energized and focused throughout the day. These 21 recipes are a great starting point for your clean eating journey.

21 Cheap Clean Eating Dinner Recipes

Eating clean doesn’t have to drain your wallet. With smart ingredient choices and simple preparation methods, you can create nutritious, wholesome meals that nourish your body without breaking the bank. These 21 budget-friendly dinner recipes focus on whole foods, minimal processing, and maximum flavor.

What is Clean Eating?

Clean eating emphasizes whole, unprocessed foods like vegetables, fruits, whole grains, lean proteins, and healthy fats. It’s about choosing ingredients you can recognize and pronounce, avoiding artificial additives, and preparing meals from scratch when possible.

Budget-Friendly Clean Eating Tips

Before diving into the recipes, here are a few strategies to keep costs down: buy seasonal produce, purchase dried beans and grains in bulk, opt for affordable protein sources like eggs and canned fish, and plan meals around what’s on sale. Frozen vegetables are just as nutritious as fresh and often more affordable.

The Recipes

1. Lentil and Vegetable Soup

Ingredients:

• 1 cup dried green or brown lentils, rinsed
• 2 tablespoons olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 6 cups vegetable broth
• 1 can (14 oz) diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 2 cups spinach or kale (optional)

Instructions:
Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery, cooking until softened, about 5 minutes. Add garlic and cook 1 minute more. Stir in lentils, broth, tomatoes, cumin, and thyme. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender. Add greens in the last 5 minutes if using. Season with salt and pepper.

---

2. Sheet Pan Chicken and Vegetables

Ingredients:

• 6 bone-in, skin-on chicken thighs
• 2 sweet potatoes, cubed
• 2 cups broccoli florets
• 1 bell pepper, cut into chunks
• 3 tablespoons olive oil
• 2 teaspoons garlic powder
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:
Preheat oven to 425°F. Line a large baking sheet with parchment paper. Toss sweet potatoes, broccoli, and bell pepper with 2 tablespoons olive oil, salt, and pepper. Arrange on the baking sheet. Rub chicken thighs with remaining oil and season with garlic powder, paprika, oregano, salt, and pepper. Place chicken on the sheet with vegetables. Roast for 35-40 minutes until chicken reaches 165°F internally and vegetables are tender.

---

3. Egg Fried Rice with Vegetables

Ingredients:

• 3 cups cooked brown rice (preferably day-old)
• 4 eggs, beaten
• 2 tablespoons sesame oil, divided
• 2 cups frozen mixed vegetables
• 3 cloves garlic, minced
• 2 tablespoons low-sodium soy sauce
• 2 green onions, sliced
• Salt and pepper to taste

Instructions:
Heat 1 tablespoon sesame oil in a large skillet or wok over medium-high heat. Add beaten eggs and scramble until just cooked, then remove and set aside. Add remaining oil to the pan along with frozen vegetables and garlic. Cook for 3-4 minutes until vegetables are heated through. Add rice, breaking up any clumps, and cook for 3-4 minutes, stirring frequently. Return eggs to the pan, add soy sauce and green onions. Toss everything together and season with salt and pepper.

---

4. Black Bean and Sweet Potato Tacos

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 2 tablespoons olive oil
• 1 can (15 oz) black beans, drained and rinsed
• 2 teaspoons cumin
• 1 teaspoon chili powder
• 2 cloves garlic, minced
• 8 whole grain tortillas
• 1 avocado, sliced
• Fresh salsa
• Cilantro and lime wedges for serving

Instructions:
Preheat oven to 400°F. Toss sweet potato cubes with 1 tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes until tender and slightly caramelized. Meanwhile, heat remaining oil in a pan over medium heat. Add garlic, black beans, cumin, and chili powder. Cook for 5 minutes, mashing some beans slightly. Warm tortillas, then fill with sweet potatoes and beans. Top with avocado, salsa, and cilantro. Serve with lime wedges.

---

5. Baked Salmon with Roasted Vegetables

Ingredients:

• 4 salmon fillets (4-6 oz each)
• 1 pound Brussels sprouts, halved
• 2 cups baby carrots
• 3 tablespoons olive oil, divided
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried dill
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:
Preheat oven to 400°F. Toss Brussels sprouts and carrots with 2 tablespoons olive oil, salt, and pepper. Spread on a baking sheet. Roast for 15 minutes. Meanwhile, mix remaining oil with lemon juice, garlic, and dill. Place salmon on the baking sheet with the vegetables, brush with the lemon mixture, and season with salt and pepper. Return to oven and bake for 12-15 minutes until salmon flakes easily with a fork. Serve with lemon wedges.

---

6. Chickpea Curry

Ingredients:

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 can (14 oz) coconut milk
• 1 can (14 oz) diced tomatoes
• 1 onion, diced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 2 tablespoons curry powder
• 1 teaspoon cumin
• 2 tablespoons olive oil
• 2 cups spinach
• Salt to taste
• Cooked brown rice for serving
• Fresh cilantro

Instructions:
Heat olive oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and ginger, cooking for 1 minute. Stir in curry powder and cumin, cooking until fragrant, about 30 seconds. Add chickpeas, coconut milk, and tomatoes. Bring to a simmer and cook for 15 minutes, stirring occasionally. Add spinach and cook until wilted. Season with salt. Serve over brown rice and garnish with cilantro.

---

7. Turkey and Vegetable Chili

Ingredients:

• 1 pound ground turkey
• 1 onion, diced
• 1 bell pepper, diced
• 3 cloves garlic, minced
• 2 cans (15 oz each) kidney beans, drained
• 1 can (28 oz) crushed tomatoes
• 1 can (14 oz) diced tomatoes
• 2 tablespoons chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Optional toppings: Greek yogurt, green onions, avocado

Instructions:
In a large pot, cook ground turkey over medium-high heat until browned, breaking it up as it cooks. Add onion and bell pepper, cooking until softened, about 5 minutes. Add garlic and cook 1 minute. Stir in chili powder, cumin, and paprika. Add beans, crushed tomatoes, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 30 minutes, stirring occasionally. Season with salt and pepper. Serve with desired toppings.

---

8. Quinoa Stuffed Bell Peppers

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup quinoa, cooked
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn (frozen or canned)
• 1 cup diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 2 cloves garlic, minced
• 1/2 cup shredded cheese (optional)
• Salt and pepper to taste
• Fresh cilantro

Instructions:
Preheat oven to 375°F. In a large bowl, mix cooked quinoa, black beans, corn, tomatoes, cumin, chili powder, garlic, salt, and pepper. Stuff each bell pepper with the mixture and place in a baking dish. Add 1/4 inch of water to the bottom of the dish. Cover with foil and bake for 30 minutes. Remove foil, top with cheese if using, and bake for 10 more minutes. Garnish with cilantro.

---

9. Cabbage and Ground Beef Stir-Fry

Ingredients:

• 1 pound ground beef (85% lean)
• 1 small head of cabbage, shredded
• 1 onion, sliced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• 2 green onions, sliced
• Sesame seeds for garnish

Instructions:
Heat a large skillet or wok over medium-high heat. Add ground beef and cook until browned, breaking it up as it cooks. Drain excess fat if needed. Add onion and cook for 3 minutes. Add garlic and ginger, cooking for 1 minute. Add shredded cabbage and cook for 5-7 minutes, stirring frequently, until cabbage is tender but still slightly crisp. Add soy sauce, sesame oil, and rice vinegar. Toss to combine. Top with green onions and sesame seeds.

---

10. White Bean and Kale Soup

Ingredients:

• 2 cans (15 oz each) cannellini beans, drained and rinsed
• 4 cups kale, chopped (or frozen kale)
• 6 cups vegetable broth
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, diced
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon dried Italian herbs
• 1 parmesan rind (optional)
• Salt and pepper to taste
• Red pepper flakes (optional)

Instructions:
Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery, cooking until softened, about 5-7 minutes. Add garlic and cook 1 minute more. Add broth, beans, Italian herbs, and parmesan rind if using. Bring to a boil, then reduce heat and simmer for 15 minutes. Add kale and cook until wilted, about 5 minutes. Remove parmesan rind, season with salt, pepper, and red pepper flakes if desired.

---

11. Baked Cod with Lemon and Herbs

Ingredients:

• 4 cod fillets (fresh or frozen, thawed)
• 2 tablespoons olive oil
• 1 lemon, thinly sliced
• 2 cloves garlic, minced
• 2 tablespoons fresh parsley, chopped (or 2 teaspoons dried)
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 1 pound green beans or asparagus

Instructions:
Preheat oven to 400°F. Line a baking sheet with parchment paper. Place cod fillets on one side of the sheet. Drizzle with 1 tablespoon olive oil and season with salt, pepper, garlic, thyme, and parsley. Top each fillet with lemon slices. On the other side of the sheet, arrange green beans or asparagus, drizzle with remaining olive oil, and season with salt and pepper. Bake for 12-15 minutes until fish flakes easily and vegetables are tender.

---

12. Vegetable and Chickpea Buddha Bowl

Ingredients:

• 1 can (15 oz) chickpeas, drained, rinsed, and patted dry
• 2 cups mixed vegetables (broccoli, cauliflower, sweet potato, etc.)
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon cumin
• 2 cups cooked quinoa or brown rice
• 2 cups mixed greens
• For tahini dressing: 3 tablespoons tahini, 2 tablespoons lemon juice, 2-3 tablespoons water, 1 clove garlic minced, salt to taste

Instructions:
Preheat oven to 425°F. Toss chickpeas and chopped vegetables with olive oil, paprika, cumin, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes until golden and crispy. Meanwhile, whisk together tahini dressing ingredients, adding water until you reach desired consistency. Assemble bowls with quinoa or rice, mixed greens, roasted vegetables and chickpeas. Drizzle with tahini dressing.

---

13. Spaghetti Squash with Marinara and Turkey Meatballs

Ingredients:

• 1 medium spaghetti squash
• 1 pound ground turkey
• 1/4 cup whole wheat breadcrumbs
• 1 egg
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1 jar (24 oz) marinara sauce (no sugar added)
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh basil for garnish

Instructions:
Preheat oven to 400°F. Cut spaghetti squash in half lengthwise, remove seeds, brush with 1 tablespoon olive oil, and place cut-side down on a baking sheet. Roast for 40-45 minutes. Meanwhile, mix turkey, breadcrumbs, egg, garlic, parsley, salt, and pepper. Form into 12-15 meatballs. Heat remaining oil in a large skillet, brown meatballs on all sides, then add marinara sauce. Simmer for 15-20 minutes. Scrape squash strands with a fork and serve topped with meatballs and sauce. Garnish with basil.

---

14. Tuna and White Bean Salad

Ingredients:

• 2 cans (5 oz each) tuna in water, drained
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, thinly sliced
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon red wine vinegar
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• Salt and pepper to taste
• Mixed greens or whole grain crackers for serving

Instructions:
In a large bowl, combine tuna, white beans, tomatoes, cucumber, and red onion. In a small bowl, whisk together olive oil, lemon juice, vinegar, garlic, salt, and pepper. Pour dressing over the salad and toss gently. Stir in parsley. Serve over mixed greens or with whole grain crackers. Can be made ahead and refrigerated.

---

15. Slow Cooker Chicken and Vegetable Stew

Ingredients:

• 1.5 pounds boneless, skinless chicken thighs, cut into chunks
• 3 medium potatoes, cubed
• 3 carrots, sliced
• 2 celery stalks, chopped
• 1 onion, diced
• 3 cloves garlic, minced
• 4 cups chicken broth
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 2 bay leaves
• 2 tablespoons cornstarch (optional, for thickening)
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:
Add chicken, potatoes, carrots, celery, onion, and garlic to a slow cooker. Pour in chicken broth and add thyme, rosemary, bay leaves, salt, and pepper. Cover and cook on low for 6-8 hours or high for 3-4 hours. If you prefer a thicker stew, mix cornstarch with 2 tablespoons water and stir into the stew 30 minutes before serving. Remove bay leaves, garnish with parsley.

---

16. Roasted Vegetable and Hummus Wrap

Ingredients:

• 1 zucchini, sliced
• 1 small eggplant, cubed
• 1 bell pepper, sliced
• 1 red onion, sliced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 4 whole wheat tortillas
• 1 cup hummus
• 2 cups mixed greens or spinach
• Salt and pepper to taste
• Optional: feta cheese, cucumber

Instructions:
Preheat oven to 425°F. Toss zucchini, eggplant, bell pepper, and onion with olive oil, oregano, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes, stirring halfway through, until vegetables are tender and slightly caramelized. Warm tortillas slightly. Spread each tortilla with hummus, add a layer of greens, then top with roasted vegetables. Add cucumber or feta if desired. Roll up tightly and slice in half.

---

17. Brown Rice and Vegetable Casserole

Ingredients:

• 3 cups cooked brown rice
• 2 cups mushrooms, sliced
• 2 cups spinach, chopped
• 1 onion, diced
• 3 cloves garlic, minced
• 2 eggs, beaten
• 1 cup shredded cheese (cheddar or mozzarella)
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:
Preheat oven to 375°F. Grease a 9×13 inch baking dish. Heat olive oil in a large skillet over medium heat. Add onion and mushrooms, cooking until softened and moisture has evaporated, about 7 minutes. Add garlic and spinach, cooking until spinach wilts. In a large bowl, combine cooked rice, sautéed vegetables, beaten eggs, half the cheese, thyme, salt, and pepper. Mix well. Transfer to baking dish, spreading evenly. Top with remaining cheese. Bake for 25-30 minutes until golden and set.

---

18. Tilapia with Mango Salsa

Ingredients:

• 4 tilapia fillets
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• For mango salsa: 1 ripe mango, diced; 1/4 red onion, finely diced; 1 jalapeño, seeded and minced; juice of 1 lime; 2 tablespoons cilantro, chopped; salt to taste
• Cooked quinoa and steamed broccoli for serving

Instructions:
Make the salsa first by combining mango, red onion, jalapeño, lime juice, cilantro, and salt in a bowl. Refrigerate while cooking fish. Pat tilapia fillets dry and season both sides with cumin, paprika, salt, and pepper. Heat olive oil in a large skillet over medium-high heat. Cook tilapia for 3-4 minutes per side until fish flakes easily. Serve tilapia over quinoa with steamed broccoli on the side, topped with mango salsa.

---

19. Vegetarian Chili

Ingredients:

• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) pinto beans, drained and rinsed
• 1 can (28 oz) crushed tomatoes
• 1 can (14 oz) diced tomatoes
• 2 bell peppers, diced
• 1 onion, diced
• 3 cloves garlic, minced
• 2 tablespoons chili powder
• 1 tablespoon cumin
• 1 teaspoon smoked paprika
• 2 tablespoons olive oil
• Salt and pepper to taste
• Toppings: Greek yogurt, green onions, avocado

Instructions:
Heat olive oil in a large pot over medium heat. Add onion and bell peppers, cooking until softened, about 5-7 minutes. Add garlic and cook 1 minute. Stir in chili powder, cumin, and paprika, cooking for 30 seconds. Add all three types of beans, crushed tomatoes, and diced tomatoes. Bring to a boil, then reduce heat and simmer for 30-40 minutes, stirring occasionally. Season with salt and pepper. Serve with desired toppings.

---

20. Baked Chicken Drumsticks with Root Vegetables

Ingredients:

• 8 chicken drumsticks
• 3 medium potatoes, cut into chunks
• 3 carrots, cut into chunks
• 2 parsnips, cut into chunks
• 1 onion, cut into wedges
• 3 tablespoons olive oil, divided
• 2 teaspoons garlic powder
• 2 teaspoons paprika
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:
Preheat oven to 425°F. In a large bowl, toss potatoes, carrots, parsnips, and onion with 2 tablespoons olive oil, salt, and pepper. Spread vegetables on a large baking sheet. Pat drumsticks dry and rub with remaining oil. Season generously with garlic powder, paprika, rosemary, thyme, salt, and pepper. Place drumsticks on the baking sheet with the vegetables. Roast for 40-45 minutes, turning vegetables halfway through, until chicken reaches 165°F internally and vegetables are golden and tender.

---

21. Egg and Vegetable Scramble with Toast

Ingredients:

• 6 eggs
• 2 tablespoons milk or water
• 2 cups fresh spinach
• 1 cup mushrooms, sliced
• 1 cup cherry tomatoes, halved
• 1 tablespoon olive oil or butter
• 2 cloves garlic, minced
• Salt and pepper to taste
• 4 slices whole grain bread
• Optional: 1 can (15 oz) black beans, drained and rinsed

Instructions:
Heat olive oil or butter in a large skillet over medium heat. Add mushrooms and cook until softened, about 5 minutes. Add garlic and tomatoes, cooking for 2 minutes. Add spinach and cook until wilted. If using beans, add them now to warm through. In a bowl, whisk eggs with milk or water, salt, and pepper. Pour eggs into the skillet with vegetables. Cook, stirring gently, until eggs are scrambled to your liking. Toast bread and serve eggs alongside or on top of toast.

---

Making Clean Eating Sustainable

The key to maintaining clean eating on a budget is planning ahead, cooking in batches when possible, and being flexible with your ingredients. Don’t be afraid to substitute based on what’s affordable and available. These recipes provide a framework, but the beauty of clean eating is that you can adapt them to your preferences and budget.

Start with a few favorites from this list, master them, and gradually expand your repertoire. Your body and your bank account will both thank you for choosing wholesome, nourishing meals that prove healthy eating doesn’t have to be expensive.

Snacks are an important part of a balanced diet, helping to maintain energy levels and prevent overeating at meals. A clean eating approach to snacking means choosing whole, unprocessed foods that are both nutritious and satisfying. This article provides 21 cheap and easy clean eating snack recipes to help you make healthy choices throughout the day.

What is Clean Eating?

Clean eating is a lifestyle focused on consuming whole, unprocessed foods in their most natural state. This means a diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats, while minimizing processed foods, added sugars, and unhealthy fats [1]. The goal is to provide your body with optimal nutrition by choosing foods with simple, recognizable ingredients [2].

Key Principles of Clean Eating
Eat More Whole Foods
Limit Processed Foods
Increase Fruit and Vegetable Intake
Choose Lean Proteins and Healthy Fats
Read Labels Carefully
Reduce Added Sugar and Salt

21 Cheap Clean Eating Snack Recipes

Here are 21 simple, affordable, and delicious clean eating snack recipes.

I. Fruit & Veggie Snacks

1. Apple Slices with Peanut Butter

Ingredients:

• 1 apple, sliced
• 2 tbsp natural peanut butter

Instructions:

1. Slice the apple and serve with peanut butter for dipping.

2. Veggie Sticks with Hummus

Ingredients:

• 1 cup mixed vegetable sticks (carrots, celery, cucumber, bell peppers)
• 1/4 cup hummus

Instructions:

1. Serve fresh vegetable sticks with a side of hummus.

3. Banana “Nice” Cream

Ingredients:

• 1 frozen banana, sliced
• 1-2 tbsp milk (optional, for blending)

Instructions:

1. Blend the frozen banana in a food processor or high-speed blender until it reaches a smooth, ice cream-like consistency.
2. Add a splash of milk if needed to help with blending.

4. Grapes and Walnuts

Ingredients:

• 1 cup grapes
• 1/4 cup walnuts

Instructions:

1. A simple and satisfying snack combining natural sweetness with healthy fats.

5. Ants on a Log

Ingredients:

• 2 celery stalks
• 2 tbsp peanut butter
• 1 tbsp raisins

Instructions:

1. Spread peanut butter on celery stalks and top with raisins.

II. Dips & Spreads

6. Homemade Guacamole with Veggie Sticks

Ingredients:

• 1 ripe avocado, mashed
• 2 tbsp chopped red onion
• 1 tbsp lime juice
• Salt and pepper to taste
• Veggie sticks for dipping

Instructions:

1. Combine mashed avocado, red onion, and lime juice. Season with salt and pepper.
2. Serve with veggie sticks.

7. White Bean Dip

Ingredients:

• 1 can (15 ounces) cannellini beans, rinsed
• 1 clove garlic
• 1 tbsp lemon juice
• 1 tbsp olive oil

Instructions:

1. Blend all ingredients in a food processor until smooth.
2. Serve with whole-wheat crackers or veggie sticks.

8. Black Bean Dip

Ingredients:

• 1 can (15 ounces) black beans, rinsed
• 1/4 cup salsa
• 1/2 tsp cumin

Instructions:

1. Blend all ingredients until smooth. Serve with tortilla chips or veggies.

III. Baked Goods & Bites

9. No-Bake Energy Bites

Ingredients:

• 1 cup rolled oats
• 1/2 cup peanut butter
• 1/3 cup honey or maple syrup
• 1/4 cup chocolate chips or raisins
• 1 tbsp chia seeds

Instructions:

1. Mix all ingredients together in a bowl.
2. Roll into small balls and refrigerate for at least 30 minutes.

10. Healthy Oatmeal Cookies

Ingredients:

• 1 ripe banana, mashed
• 1 cup rolled oats
• 1/4 cup raisins or chocolate chips

Instructions:

1. Preheat oven to 350°F (175°C).
2. Mix all ingredients together.
3. Drop by spoonfuls onto a baking sheet and bake for 12-15 minutes.

11. Baked Sweet Potato Fries

Ingredients:

• 1 sweet potato, cut into fries
• 1 tbsp olive oil
• 1/2 tsp paprika
• Salt and pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C).
2. Toss sweet potato fries with olive oil and seasonings.
3. Bake for 20-25 minutes, flipping halfway through.

12. Zucchini Pizza Bites

Ingredients:

• 1 zucchini, sliced into rounds
• 2 tbsp marinara sauce
• 1/4 cup shredded mozzarella cheese

Instructions:

1. Top zucchini rounds with marinara and cheese.
2. Broil for 2-3 minutes, until cheese is bubbly.

IV. Savory Snacks

13. Hard-Boiled Eggs

Ingredients:

• 2 eggs

Instructions:

1. A simple, protein-packed snack. Keep a few on hand in the fridge.

14. Roasted Chickpeas

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and dried
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• Salt to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss chickpeas with olive oil and seasonings.
3. Roast for 20-30 minutes, until crispy.

15. A Handful of Almonds

Ingredients:

• 1/4 cup raw or roasted almonds

Instructions:

1. A simple, portable, and satisfying snack.

16. Cottage Cheese with Tomato and Pepper

Ingredients:

• 1/2 cup cottage cheese
• 1/4 cup chopped tomato
• Salt and pepper to taste

Instructions:

1. Top cottage cheese with tomato and season with salt and pepper.

17. Edamame

Ingredients:

• 1 cup frozen edamame in pods
• Sea salt to taste

Instructions:

1. Steam or boil edamame until tender. Sprinkle with sea salt.

V. Sweet Treats

18. Dark Chocolate and Almonds

Ingredients:

• 1 ounce dark chocolate (70% or higher)
• 1/4 cup almonds

Instructions:

1. A simple and decadent-tasting snack.

19. Greek Yogurt with Honey and Berries

Ingredients:

• 1/2 cup plain Greek yogurt
• 1/2 cup mixed berries
• 1 tsp honey or maple syrup

Instructions:

1. Top yogurt with berries and a drizzle of honey.

20. Chia Seed Pudding

Ingredients:

• 2 tbsp chia seeds
• 1/2 cup milk
• 1 tsp maple syrup

Instructions:

1. Mix all ingredients and refrigerate for at least 2 hours or overnight.
2. Top with fruit or nuts before serving.

21. Frozen Yogurt Bark

Ingredients:

• 1 cup plain Greek yogurt
• 1/4 cup mixed berries
• 1 tbsp honey or maple syrup

Instructions:

1. Mix yogurt and honey. Spread on a parchment-lined baking sheet.
2. Top with berries.
3. Freeze for at least 2-3 hours, then break into pieces.

Tips for Clean Snacking on a Budget

• Make Your Own: Pre-packaged snacks are often more expensive and less healthy than homemade versions.
• Buy in Season: Fruits and vegetables are cheaper and more flavorful when they are in season.
• Portion Control: Portion out snacks into small bags or containers to prevent overeating and make them easy to grab on the go.

Conclusion

Clean snacking is a simple and effective way to support your health and wellness goals. By choosing whole, unprocessed foods, you can provide your body with the nutrients it needs to stay energized and satisfied between meals. These 21 cheap and easy snack recipes are a great way to start incorporating clean eating into your daily routine.