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These recipes are flexible templates. Portions and macros are adjusted later when you add them to a meal plan.

Recipes

Open any recipe card for ingredients, preparation steps, and a quick Add to Plan action.

Lemon herb chicken bowl with rice, cucumber, and arugula 20 min

Lunch / Dinner

Lemon Herb Chicken Bowl

Grilled chicken, jasmine rice, cucumber, and arugula with a bright yogurt finish.

Meal Prep
Salmon and broccoli rice bowl with lemon 20 min

Lunch / Dinner

Salmon & Broccoli Rice Bowl

Pan-seared or oven-roasted salmon over rice with tender-crisp broccoli and a citrus finish.

Turkey taco rice skillet with peppers, avocado, and lime 12-15 min

Lunch / Dinner

Turkey Taco Rice Skillet

One-pan lean ground turkey with taco spices, rice, tomatoes, and avocado.

One Pan
Egg white and veggie scramble with bell pepper, spinach, and feta 6-8 min

Breakfast

Egg White & Veggie Scramble

High-protein scramble with bell pepper, spinach, and feta. Scales easily per egg white count.

High Protein Skillet
Greek yogurt protein bowl with berries, granola, honey, and chia seeds No cook

Breakfast

Greek Yogurt Protein Bowl

No-cook, creamy bowl with berries, granola, and honey. Scales by cup of yogurt.

No Cook Meal Prep
Turkey and egg breakfast burrito in a whole-wheat tortilla 12-15 min

Breakfast

Turkey & Egg Breakfast Burrito

Lean turkey and egg scramble in a whole-wheat tortilla. Seasoning scales by oz of raw turkey.

High Protein Meal Prep
Overnight oats with protein, banana, and berries Overnight

Breakfast

Overnight Oats with Protein

Thick, creamy oats made the night before. Scales per 0.5 cup dry rolled oats.

Meal Prep No Cook
Smoked salmon and egg white omelet with herbs and avocado 4-5 min

Breakfast

Smoked Salmon & Egg White Omelet

Lean egg white omelet with smoked salmon, capers, and dill. Scales per 3 egg whites.

High Protein Omelet
Cottage cheese pancakes with fresh berries and maple syrup 15-18 min

Breakfast

Cottage Cheese Pancakes

High-protein blender pancakes made with oats and cottage cheese. Scales per 0.25 cup dry oats.

High Protein Griddle
Chicken and sweet potato breakfast hash with peppers and onion 18-22 min

Breakfast

Chicken & Sweet Potato Hash

Savory skillet hash with lean chicken and sweet potato. Seasoning scales per 4 oz raw chicken.

Savory Skillet
Avocado toast with a poached egg and greens 10-12 min

Breakfast

Avocado Toast with Poached Egg

Whole grain toast with mashed avocado and poached egg. All ratios are per 1 slice of toast.

Classic Poached Egg
Baked egg and spinach muffins with vegetables 18-22 min

Breakfast

Baked Egg & Spinach Muffins

Portable baked egg muffins. Ratios are per standard muffin cup and serving size scales by muffin count.

Meal Prep Portable
Steak and sweet potato bowl with greens and chimichurri 25 min

Lunch / Dinner

Steak & Sweet Potato Bowl with Chimichurri

Seared steak over greens and roasted sweet potato with a homemade herb sauce.

Crispy tofu sesame bowl with rice, cucumber, and snap peas 20-25 min

Lunch / Dinner

Crispy Sesame Tofu Bowl

Crispy pan-seared or oven-baked tofu over rice with sesame sauce and fresh vegetables.

Plant-Based
Honey garlic salmon bowl with brown rice and broccoli 20 min

Lunch / Dinner

Honey Garlic Salmon Bowl

Pan-seared salmon over brown rice with steamed broccoli and a honey garlic glaze.

Glazed High Protein
Ground turkey stuffed bell peppers with rice and tomatoes 45-55 min

Lunch / Dinner

Ground Turkey Stuffed Bell Peppers

Lean turkey, rice, and tomatoes baked inside bell pepper halves.

Meal Prep Baked
Shrimp and cauliflower rice stir-fry with vegetables 10-14 min

Lunch / Dinner

Shrimp & Cauliflower Rice Stir-Fry

High-protein, low-carb stir-fry with shrimp, vegetables, and cauliflower rice.

Low Carb Stir-Fry
Baked chicken thighs with roasted zucchini, tomatoes, and bell pepper 22-28 min

Lunch / Dinner

Baked Chicken Thighs with Roasted Vegetables

Herb-marinated chicken thighs roasted alongside zucchini, cherry tomatoes, and bell pepper.

Sheet Pan Meal Prep
Tuna and white bean power bowl with cucumber and greens 8-10 min

Lunch / Dinner

Tuna & White Bean Power Bowl

No-cook, high-protein bowl with canned tuna, white beans, cucumber, and a lemon herb dressing.

No Cook High Protein
Lean beef and vegetable stir-fry over rice 12-16 min

Lunch / Dinner

Lean Beef & Vegetable Stir-Fry

Thinly sliced sirloin with bell peppers, snap peas, and a savory ginger-garlic sauce over rice.

Stir-Fry High Heat
Chicken and lentil soup with vegetables 35-40 min

Lunch / Dinner

Chicken & Lentil Soup

Hearty, protein-dense soup with shredded chicken, green or brown lentils, and vegetables.

Soup Meal Prep
Zucchini turkey meatballs with marinara over pasta 18-22 min

Lunch / Dinner

Zucchini Turkey Meatballs with Marinara

Lean turkey meatballs with shredded zucchini over spaghetti squash or whole wheat pasta.

Meal Prep Baked
Black bean and chicken burrito bowl with rice, corn, salsa, and avocado 40-50 min

Lunch / Dinner

Black Bean & Chicken Burrito Bowl

Seasoned chicken, black beans, brown rice, corn, and salsa in a customizable bowl.

Meal Prep Burrito Bowl
Egg fried cauliflower rice with edamame and vegetables 10-14 min

Lunch / Dinner

Egg Fried Cauliflower Rice with Edamame

High-protein, low-carb fried rice with edamame, eggs, and vegetables in a light soy-sesame sauce.

Vegetarian Low Carb
Apple slices arranged around a bowl of almond butter 3-5 min

Snack

Apple Slices with Almond Butter

Crisp apple slices paired with natural almond butter — simple, satisfying, no prep needed.

Meal Prep
Hard-boiled eggs seasoned with everything bagel seasoning and served with hot sauce 15-16 min

Snack

Hard-Boiled Eggs with Everything Bagel Seasoning

Simple, high-protein snack — perfect for meal prep and grab-and-go eating.

High Protein Meal Prep
Cottage cheese topped with pineapple chunks, cinnamon, and chia seeds 3-5 min

Snack

Cottage Cheese & Pineapple Bowl

Creamy cottage cheese with fresh or canned pineapple — high protein, naturally sweet, no cooking required.

High Protein No Cook
Rice cakes topped with mashed avocado and seasoned tuna 5 min

Snack

Rice Cakes with Tuna & Avocado

High-protein, low-calorie snack with plain rice cakes topped with seasoned tuna and avocado.

High Protein No Cook
Greek yogurt herb dip served with carrots, celery, cucumber, and bell pepper 8-10 min + chill

Snack

Greek Yogurt Dip with Vegetables

Creamy, herb-seasoned yogurt dip with fresh cut vegetables for dipping.

Meal Prep No Cook
Edamame in the shell seasoned with sea salt, chili flakes, and lime zest 4-5 min

Snack

Edamame with Sea Salt & Chili

Simple, high-protein snack with minimal prep — steamed edamame with bold seasoning.

High Protein Quick
Turkey roll-ups filled with cream cheese and cucumber 5-8 min

Snack

Turkey Roll-Ups with Cream Cheese & Cucumber

Low-carb, high-protein snack — lean turkey slices rolled around cream cheese and cucumber.

High Protein Meal Prep
Banana halves topped with peanut butter, chia seeds, and cinnamon 2-3 min

Snack

Banana with Peanut Butter & Chia Seeds

Quick, energy-balanced snack with natural sugars, healthy fat, and protein.

No Cook Quick
Baked zucchini chips coated with parmesan and herbs 30-35 min

Snack

Baked Parmesan Zucchini Chips

Crispy, savory zucchini rounds baked until golden — a high-volume, low-calorie snack.

Baked Vegetarian
Protein-packed trail mix with almonds, cashews, seeds, dried cranberries, and dark chocolate chips 5 min

Snack

Protein-Packed Trail Mix

No-cook, grab-and-go mix with nuts, seeds, and dried fruit — portion-controlled for snacking.

Meal Prep Grab and Go
Egg muffin bites with spinach and turkey 15-20 min

Snack

Egg Muffin Bites with Spinach & Turkey

Mini baked egg bites — portable, meal-prep friendly, and ready to grab from the fridge.

High Protein Meal Prep
Frozen yogurt bark topped with strawberries, blueberries, granola, chia seeds, and chocolate chips 10 min + freeze

Snack

Frozen Yogurt Bark

A frozen snack with Greek yogurt, berries, honey, and granola — made ahead and broken into pieces.

Frozen Meal Prep