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Prep Sunday: Eat Clean All Week

Here’s everything you need for a delicious week of clean and energizing meals. Clean eating meal prep is a breeze with these delicious recipes to get you through the week.

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Whatever day of the week “Sunday” may be for you, it is that blessed day you use to get your home in order before the beginning of the hectic workweek.

It’s the day you do laundry, tackle the backlog of dishes, tidy that unkempt bathroom or catch up on exercise or relaxation. So why not also use this sacred day to get a jump start on your Clean Eating meal prep game for the busy week ahead? Disorganization when it comes to your weekly meals will not only cost you precious time from frequent visits to the corner store or cafeteria and money from all that takeout and last-minute lunch pickups, but also, over the long term, it can also cost you your health. By creating your own meals, you will know exactly what is going into your food and what is (thankfully) being left out. Our menu-prep suggestions will help you save time and money and improve your overall health and well-being.


  • Lemon & Shallot Macadamia Nut Spread with Fresh Strawberries on a Whole-Grain Bagel


  • CBLT Grain Salad
  • Sweet-and-Sour Tempeh on Whole-Grain Rye
  • Creamy Dill & Cannellini Bean Dip, Potato Salad with Crispy Romaine, Grated Carrots & Red Onion


  • Asparagus, Pea & Navy Bean Wheat Berry Risotto
  • Sweet-and-Sour Tempeh Stir-Fry
  • Sweet-and-Sour Tempeh with Steamed Veggies & Roasted Fingerling Potatoes

Snack Attacks:

  • Creamy Dill & Cannellini Bean Dip with Radishes, Cucumber & Carrot Sticks
  • Lemon & Shallot Macadamia Nut Spread with Veggie Sticks, Crackers or Fresh Fruit

Staying Hydrated:

  • Raspberry Lemon–Infused Water

Prep Sunday

  • Nut spread – this will last until Friday
  • Mason jar salads – these will take you to Wednesday
  • Sweet-and-Sour Tempeh – this will last until Friday
  • Dip and veggie accompaniments – this will last until Friday
  • Fruit cubes – all week

Prep Wednesday

  • Mason jar salads – these will take you to Saturday

Shopping List

Creamy Dill 
& Cannellini Bean Dip recipe

1. Dip

Make a homemade dip that doubles as a dressing to enjoy with sliced raw veggies and prepared leafy greens. Try this Creamy Dill & Cannellini Bean Dip with radishes, cucumbers and carrots or toss it with romaine lettuce, shredded carrots, red onion, cherry tomatoes and roasted fingerling potatoes for an easy lunch.

Get the Recipe: Creamy Dill & Cannellini Bean Dip

Fruit-Flavored Ice Cubes recipe

2. Drink More

Get ready to drink more water this week. Staying away from sugary refreshments, like concentrated juices and carbonated sweetened beverages, is one of the best things you can do for your health. And we don’t have to tell you how important it is to stay hydrated. However, plain old water isn’t always as enticing to drink. Spice up your H2O by adding in fresh fruits like oranges, grapefruit or strawberries, as well as herbs such as basil, mint or cilantro. Try one of our favorite flavored fruit-cube combinations – you’ll be hydrated in no time!

Get the recipe: Fruit-Flavored Ice Cubes

Asparagus, Pea & Navy Bean Wheat Berry Risotto recipe

3. Hearty Dinner

Pre-make your favorite hearty recipe and freeze individual servings for grab-and-reheat dinners. By the time evening rolls around after a long day’s work, it’s uncommon for the average individual to have the energy to cook an elaborate meal. The single best thing you can do to ease the weekday dinner blues is to make a few favorites ahead of time and freeze them for those nights you can’t be bothered. Not only will having frozen meals on hand significantly decrease your urge to reach for the takeout menu, but it will also decrease your overall food costs and keep you eating healthfully. Prepare our Asparagus, Pea & Navy Bean Wheat Berry Risotto in advance.

Get the recipe: Asparagus, Pea & Navy Bean Wheat Berry Risotto

Lemon & Shallot Macadamia 
Nut Spread recipe

4. Nut Cheese

Nut cheeses are a tasty, easy-to-make and protein-rich alternative to cream cheese! Spread it on your morning bagel, toast or crepe, on your midday sandwich and afternoon crackers, or pair it with your favorite fruit or veggie for an anytime treat. Try this Lemon & Shallot Macadamia Nut Spread with fresh strawberries or cucumber sticks.

Get the recipe: Lemon & Shallot Macadamia Nut Spread

CBLT Grain Salad recipe

5. Grain Salads

Grain salads are fast and fantastic grab-and-go options for lunch or dinner. Toss your leftover cooked grains in your favorite homemade vinegar-based dressing. Pair with a protein of your choice, add grated veggies and fresh herbs, and top with avocado and toasted nuts and seeds. To get a jump start on the week’s meals, premake three portions of your favorite grain salad recipe using three 1-liter Mason jars. Preassemble this CBLT (coconut bacon, romaine lettuce and cherry tomato) grain salad for lunches or a quick dinner.

Get the recipe: CBLT Grain Salad

Sweet-and-Sour Tempeh recipe

6. Tempeh

Marinate tempeh for sandwiches, a top grain bowls, paired with steamed veggies and in stir-fries. Put some fiber-rich plants into your daily dietary routine with this protein-packed functional food. Take either tempeh or tofu and marinate it in your favorite homemade sauce overnight. Once ready to use, just bake the tempeh in the oven with the sauce.

Get the recipe: Sweet-and-Sour Tempeh