This term “clean eating” may sound new to some of you. Well, clean eating is exactly what it sounds like, eating foods that are mostly devoid of preservatives and added sugar, while it includes whole fruits, vegetables, protein (lean type), healthy fats, grains, pulses and lentils, dry fruits, nuts, seeds etc.
When you clean eat, you focus on consuming foods that are closest to their natural form and are minimally processed. Eating these types of foods can help keep your health and parameters in check, while also helping maintain your body weight. What’s essential to remember that eating clean, does not mean you need to diet. It is just opting to eat healthier as far as possible.
In this article, we will talk about 50 + foods that you can consume for clean eating. I’ve also added in some healthy clean eating food combinations too.
50 Clean eating Snacks
Oranges, grapes, cherries, strawberries, banana and mango are a great colorful variety of fruits to make a bowl of fruit salad. You can also add them to smoothie bowl, yogurt, chia pudding, oatmeal for an invigorating and nutrient-rich snack.
Baked apple chips
Baked Apple Chips are a clean snack that will satisfy your craving when you need something sweet and crunchy. Preheat oven to 200 degrees. Line a baking sheet pan with parchment paper. Line with apple slices then bake for 2 hours, rotating the pan halfway through, or until an apple chip crisps up after sitting out and cooling for 2-3 minutes. Keep sheet pan in oven while testing the apple chip for doneness.
Fruit Slices with Nut butter
Serve sliced apples and banana with nut butter for a healthy combination of fruits with carbohydrates and fiber. On the other hand, nut butter offers a dose of heart-healthy fats and protein.
Blend fruits with yogurt or plant milk to make a healthy popsicles that is an easy and refreshing treat to help you cool down from the heat.
Banana ice cream
Make this banana nice cream for a healthy dessert or snack. Cut 3 bananas into small chunks and freeze until solid, at least 1-2 hours or overnight. Transfer the bananas along with 3 tbsp of peanut butter, 1 tbsp of cacao powder vanilla extract, , sea salt, and anything else you might like in there. Pulse the blender quickly to stir the ingredients all together and blend until smooth and creamy. Transfer to a container and freeze again for few hours before you serve.
Nuts like Almonds, pecans, walnuts, and cashews have lots of protein and fiber. If you are trying to reach or maintain a healthy weight, the fiber and fats in nuts can also give you a fuller, more satisfying feeling. Add nuts to smoothies, topped it on yogurt, cottage cheese, or overnight oats.
A delightful, tasty, and satisfying bite that can be enjoyed at any time of day. Cut open a date length wise and remove the pit. Open the dates and fill the cavity with cottage cheese, tahini or nut butter, then top with the nuts of choices and gently push it in. Drizzle a little honey or dark chocolate. You can also finish with a sprinkle of red pepper flakes and serve them.
Healthy Smoothie Bowls are a refreshing and nutritious breakfast or snack idea with endless options. Add 1/2 cup frozen pineapple or banana, 1/2 cup dragon fruit or mango or any other frozen fruit of choice in a blender; along with 1/2 cup coconut water or milk and process on High until smooth, about 1 minute. You can also add in matcha turmeric or cacao powder. Transfer to a bowl and top it with soaked chia seeds or roasted nuts.
Dates and nuts make the best delicious snack. Add 1 cup of soft dates and 1 cup of nuts to a food processor or blender. Blitz together until the dates and pecans are broken up into small pieces and come together. If your mixture is too dry add a couple more dates or little water. Transfer the mixture to a small bowl and roll into little balls. Store these in the fridge and enjoy!
Combine cherry tomatoes, Carrots, celery, cucumber sticks with hummus for a fantastic, satisfying, and low-calorie snack.
Carrot Fries make an incredible and healthy snack. Preheat the oven to 425F and line a baking sheet with parchment paper. Peel the carrots and slice them into thick strips. Place the carrot strips onto the baking sheet and drizzle with the oil, sprinkle with the salt. Place the baking sheet into the preheated oven and bake at 425F for 20 minutes, or until the carrots are fork tender and crispy on the outside.
Kale chips are the perfect healthy snack and easily satisfy any salty, savory, or crunchy craving. Preheat oven to 350°F degrees. Drizzle olive oil and salt on the kale and spread the kale in a single layer on the baking sheets lined with parchment paper. Bake until the edges are lightly browned. Bake for no more than 20 minutes total. Transfer the kale to a sheet of parchment paper to cool to room temperature. You can add any seasoning of choice.
Greek yogurt Parfait
Place 1/4 cup of yogurt at the bottom of a mason jar or a bowl. Top it off with fruits and granola. Cover them with another 1/4 cup of yogurt and top it off with the rest of the fruit and granola.
Mash 3 ripe avocados in a bowl with a fork and add in ½ small yellow onion, finely diced, 2 tomatoes, diced, 3 tablespoons finely chopped fresh cilantro, 1 jalapeno pepper, seeds removed and finely diced, 2 garlic cloves, minced, 1 lime, juiced and ½ teaspoon sea salt. Mix together and serve.
Combine 1/2 cup of toasted cashew, toasted pecans or any other nuts of choice along with 1/2 cup of toasted pumpkin seeds, toasted sunflower seeds and 1/2 cup of raisins and dried cranberries. Add in 1/2 cup of grated dark chocolate, 1/2 tsp salt, cinnamon a dash of nutmeg. Mix it well and store in a tight container.
Make a quick nutrient-rich smoothie that can be made according to your choice of different fruit and veggie combinations along with some added protein.
Sweet potato toast
Switch the bread slices to Sweet Potato for a low carb, low calorie, tasty breakfast or snack. Slice the sweet potato lengthwise, making 4-5 thin slices about 1/4″-1/3″ thick. Insert slices into toaster (similar to bread) and toast the slices on high. Alternatively, you can bake them in an oven. You can freeze the sweet potato slices and when you want a healthy snack, simply warm them up by placing them in the toaster, and add in your favorite toppings like cottage cheese, eggs or avocado.
Popcorn is a great healthy snack. Make a stove top quick healthy popcorns, add olive or coconut oil and heat over medium-high heat. Once hot, add in 2-3 popcorn kernels as a test round to check if the pan is hot enough. Once the first kernel pops, pour in the popcorns. Carefully stir to evenly coat all the kernels with oil, then cover with a lid. Allow the pot to sit undisturbed over medium heat. Once the popping stops, remove the popcorn in a bowl. Sprinkle with sea salt and paprika, or any seasonings of your choice, then toss to coat.
Hard boiled eggs
Eggs are an easy and nutritious way to get in your daily protein. Hard boiled eggs are also great for healthy clean eating.
Chickpeas are a great source of high fibre and vegan protein snack. Preheat the oven to 425°F and line a large baking sheet with parchment paper. Spread the chickpeas on a kitchen towel and pat them dry. Toss the chickpeas with a drizzle of olive oil and generous pinches of salt and transfer the dried chickpeas to the baking sheet. Roast the chickpeas for 20 to 30 minutes, or until golden brown and crisp. Remove from the oven and, while the chickpeas are still warm, toss with pinches of your favorite spices, or seasoning.
A crunchy rice cake with tahini or nut butter make a fast and energy-supporting snack.
Cheese or eggs on whole grain toast
Top your toast with ingredients such as eggs, cheese, and even savory Greek yogurt will easily help you add some protein and nutrients to your diet.
Chia seeds contain a high quantity of dietary fiber and protein. Add 1/4 cup of chia seeds along with 1/2 cup of yogurt or coconut milk, 1 tbsp of honey and 1/4 tsp of vanilla extract to a jar. Secure the lid and shake or stir until well mixed. Let rest for at least 2 hours or overnight. Top it off with fresh fruit and enjoy.
Roasted edamame is quick to make and delicious to eat. Preheat the oven to 375°F. Put edamame in a bowl along with olive oil and kosher salt. Spread the edamame on a sheet pan. Roast for about 30 minutes, stirring every 10 minutes. The outside should be brown and puffy.
Cottage cheese helps keep you full for longer and makes you less likely to overeat. Top 1/4 cup of cottage cheese with fruits, nuts or veggies on choice for a healthy snack.
Eating “clean” means you are focusing on the ingredients and not on the intake of calories. So, focus on eating good quality of food that can nourish and energize the body while still keeping all your parameters and weight in check.