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Avo Recipes
Avo brown pasta salad
Clean — with a few tweaks, this could be a really solid high-protein, high-fibre meal.
The core idea is good:
Brown pasta = slower carbs + fibre
Chicken = lean protein
Salad veg = micronutrients + volume
A smoky “bacon” element = flavour contrast
I’d lean toward mushrooms over turkey bacon if the goal is cleaner eating overall. Turkey bacon is usually still fairly processed and salty. You can get a very bacon-y effect from:
finely sliced mushrooms
smoked paprika
garlic
black pepper
a little tamari/soy sauce
Roast or pan-fry until crispy and you get a really savoury addition.
Good salad additions
Your base works well already. To make it more nutrient-dense and satisfying, I’d add a few of these:
Great additions
spinach or rocket instead of just lettuce
cucumber
red onion (great prebiotic)
olives
avocado
chickpeas or butter beans
sauerkraut or kimchi (small amount for gut health)
pumpkin seeds or sunflower seeds
fresh herbs (parsley/basil)
Best overall balance
A really strong version would be:
wholewheat pasta
chicken thigh or breast
smoky mushrooms
spinach/rocket
tomato
cucumber
grated carrot
sweetcorn
red onion
avocado
pumpkin seeds
That gives:
protein
fibre
healthy fats
colour diversity
good satiety
About mayo
You’re right that standard mayo often isn’t ideal:
highly processed oils
calorie dense
low nutrient value
But you do want some fat/dressing so the salad feels cohesive and you absorb fat-soluble vitamins properly.
Better options than normal mayo
Best option
Greek yogurt-based dressing
lactose-free Greek yogurt
lemon juice
Dijon mustard
olive oil
garlic
black pepper
Very clean, high protein, creamy.
Other good binders
hummus thinned with lemon/water
avocado mashed into dressing
pesto + yogurt
tahini + lemon
One thing to watch
Cold pasta salads can become:
too carb-heavy
too low in protein
oddly low in healthy fats
So I’d structure it roughly like:
35–40% veg
25–30% protein
20–25% pasta
small amount healthy fat/dressing
That usually keeps it feeling “clean” rather than becoming a beige pasta bowl with some lettuce mixed in.
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Avo chickpea curry
A chickpea curry can absolutely be Clean if you build it around whole ingredients and keep the processed shortcuts minimal. Kale is a very good addition too — fibre, magnesium, folate, polyphenols, and it holds up well in curry.
A clean framework would look like this:
Base
Onion
Garlic
Ginger
Extra virgin olive oil or avocado oil
Spices:
turmeric
cumin
coriander
garam masala
chilli
black pepper
This gives you anti-inflammatory compounds, gut-friendly aromatics, and depth without relying on sugary sauces.
Protein + fibre
Chickpeas (preferably dried and soaked/cooked yourself, but good-quality tinned is fine)
Optional upgrade:
red lentils
chicken thigh
salmon on the side
tofu/tempeh if you want variety
Chickpeas alone are nutritious but not especially high protein for the calories, so pairing helps.
Vegetables
Kale works very well here. Also good:
spinach
cauliflower
carrots
aubergine
peas
A good rule: aim for the curry to be at least 40–50% vegetables by volume.
Sauce
Best options:
Chopped tomatoes
Coconut milk in moderation
Or half coconut milk + stock to keep saturated fat sensible
Full cans of coconut milk can push calories and saturated fat very high quickly. A lighter approach usually feels cleaner and more balanced.
Carbs
Serve with:
brown basmati rice
quinoa
or a small wholegrain naan/pitta
Brown basmati is ideal here: lower GI, more fibre, better micronutrients.
Gut health additions
These make a big difference:
Fresh coriander
Squeeze of lime
Greek yoghurt or kefir on top (cooling + probiotic)
Pickled onions or fermented veg on the side
Easy “very clean” version
Onion, garlic, ginger
EVOO
Tomatoes
Chickpeas
Kale
Cauliflower
Moderate coconut milk
Brown basmati rice
Greek yoghurt + coriander finish
That’s a strong meal nutritionally:
high fibre
good mineral content
polyphenol-rich
good satiety
stable energy
excellent for gut health
Things that make it drift away from “clean”
Curry paste full of seed oils/sugar
Heavy cream
Excess coconut milk
White rice only
Store-bought naan + takeaway-style oil levels
Too little protein
One underrated addition: toasted pumpkin seeds or cashews on top. Adds magnesium, zinc, texture, and makes it feel more substantial without becoming junky.
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Avo egg ideas
Sunny side up in EVOO is already a solid baseline. You’re getting high-quality protein, choline, biotin, selenium, lutein, and healthy fats with minimal processing. The main thing is just broadening the context around the eggs so they become more micronutrient- and fibre-dense meals rather than “eggs + toast”.
A good framework is:
Eggs + fibre/prebiotic veg + colour + healthy fat + optional complex carb
Here are some clean combinations that work really well.
Mediterranean Scramble
Soft scrambled eggs in EVOO with:
spinach
cherry tomatoes
red onion
garlic
parsley
feta or lactose-free cottage cheese
Serve with:
avocado
sourdough or rye
olives
Very good for:
potassium
polyphenols
gut health
satiety
Eggs + Smoked Salmon Plate
Soft boiled or poached eggs with:
smoked salmon
avocado
cucumber
sauerkraut
rocket/arugula
capers
lemon
Optional:
seeded rye toast
This is one of the cleanest high-protein breakfasts you can make.
Shakshuka
One of the best ways to eat eggs regularly without getting bored.
Eggs poached in:
tomatoes
peppers
onion
garlic
cumin
paprika
EVOO
Add:
chickpeas for fibre
herbs
Greek yogurt on top
Serve with:
wholegrain pita or sourdough
Excellent for:
lycopene
fibre
microbiome diversity
Japanese-Inspired Bowl
Soft boiled eggs over:
brown rice
edamame
kimchi
spring onion
sautéed mushrooms
sesame seeds
nori
Optional:
salmon or sardines
Very strong nutritionally:
fermented foods
iodine
fibre
resistant starch
omega-3s
Egg & Sweet Potato Hash
Cube and roast:
sweet potato
onion
peppers
Brussels sprouts
Then top with:
fried or poached eggs
avocado
pumpkin seeds
Great for:
fibre
carotenoids
magnesium
sustained energy
Omelette Upgrades
Instead of plain omelettes, think:
mushroom + spinach + goat cheese
broccoli + cheddar + herbs
asparagus + smoked trout
courgette + pesto + pine nuts
A trick that helps: Cook the veg first until properly browned and reduced. Makes a huge difference.
Turkish Eggs (Excellent)
Poached eggs over:
garlicky Greek yogurt
Topped with:
chilli EVOO
dill
herbs
Serve with:
roasted veg or wholegrain toast
Very nutrient dense and surprisingly filling.
Egg + Beans Combo
Underrated for clean eating.
Examples:
eggs + lentils + spinach
eggs + black beans + avocado + salsa
eggs + cannellini beans + kale
Beans massively improve:
fibre
gut health
satiety
blood sugar response
This is usually healthier overall than eggs + bread alone.
Better Carb Pairings Than Plain Bread
Bread is fine if it’s:
sourdough
rye
seeded wholegrain
But rotating in:
sweet potatoes
oats
quinoa
brown rice
lentils/beans
roasted root veg
usually gives you better fibre and micronutrient coverage.
Easy “Always Works” Additions
Things that instantly make egg meals cleaner and more complete:
avocado
kimchi/sauerkraut
spinach
mushrooms
berries on the side
pumpkin seeds
herbs
sardines/salmon
Greek yogurt
fermented hot sauce
A Few Cooking Notes
EVOO is excellent for low/medium heat egg cooking.
Don’t fear yolks — they’re where many of the nutrients are.
Soft-boiled/poached keeps texture varied and avoids overcooking.
Pairing eggs with fibre reduces the “light but hungry again soon” feeling.
Rotating in fish/beans/veg matters more than changing egg style itself.
If you want, I can also give:
“5-minute egg meals”
high-protein gym-focused egg meals
ultra-clean brunch ideas
egg meals optimized for gut health
restaurant/café egg orders that stay clean
a full “best ways to eat eggs during a week” rotation.
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Avo chilli
A great clean chilli is built around:
lean, high-quality protein
beans/lentils for fibre + gut health
lots of veg
slow carbs if wanted
minimal sugar/additives
healthy fats only
Here’s a version that fits your style very well.
Clean Beef & Bean Chilli
Why it’s clean
High protein + iron + zinc from beef
Excellent fibre from beans + veg
Lycopene-rich tomatoes
Prebiotic onions + garlic
Stable energy from beans rather than loads of refined carbs
Easy to batch cook
Very micronutrient-dense
Ingredients (4–5 servings)
Base
500g lean grass-fed beef mince (5–10%)
1 tbsp extra virgin olive oil
1 large onion
3 cloves garlic
1 red pepper
1 carrot (finely diced)
1 celery stick
Spice mix
2 tsp cumin
2 tsp smoked paprika
1 tsp oregano
1–2 tsp chilli powder
Black pepper
Sea salt
Main body
2 tins chopped tomatoes
1 tbsp tomato purée
1 tin black beans
1 tin kidney beans
Optional: 1 tin green lentils for extra fibre
Splash of bone broth or water
Finishing touches
Fresh coriander
Lime juice
Method
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Sauté onion, carrot, celery, and pepper in EVOO for 8–10 mins.
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Add garlic + spices for 1 minute.
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Brown the beef properly.
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Add tomatoes, purée, beans, and lentils.
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Simmer 35–45 mins until thick.
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Finish with lime and coriander.
Best Clean Pairings
Ideal
Brown rice
Quinoa
Baked sweet potato
Avocado on top
Sauerkraut or kefir on the side for gut health
Good toppings
Diced avocado
Lactose-free Greek yogurt
Jalapeños
Pumpkin seeds
Coriander
Easy Upgrades
Higher gut-health version
Add:
Lentils
Mushrooms
Extra onions
Sauerkraut after serving
Higher testosterone-support version
Add:
Grass-fed beef liver mince mixed into beef (~10%)
Pumpkin seeds
Extra zinc-rich beef
Leaner version
Swap half the beef for:
Turkey mince
Extra beans/lentils
What to avoid
To keep it clean, avoid:
Sugar-heavy jar sauces
Ultra-processed seasoning packets
Cheap fatty beef
Corn chips/tortilla overload
Sour cream
White rice only
A very strong clean combo
Chilli + brown rice + avocado + Greek yogurt + sauerkraut is honestly one of the best “clean comfort meals” you can make:
protein
fibre
probiotics
healthy fats
micronutrients
extremely satiating
It also reheats brilliantly, which makes it ideal for meal prep.
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Avo baking ideas
Here are some genuinely clean baking ideas that still feel fun and indulgent enough to do as a group:
Sweet Bakes
Banana Oat Muffins
Clean
Rolled oats + oat flour or wholemeal flour
Bananas for sweetness
Eggs, cinnamon, walnuts, dark chocolate chunks (85–100%)
Good communal bake because everyone can customise toppings.
Dark Chocolate & Almond Brownies
Clean-ish Use:
Ground almonds
Eggs
100% dark chocolate
Medjool dates or a little maple syrup
Extra virgin olive oil or butter
Dense, high-fibre, lower sugar than standard brownies.
Baked Oatmeal Tray
Very Clean Think of it like a giant warm flapjack:
Oats
Berries
Chopped apple/banana
Chia/flax
Cinnamon
Milk or lactose-free milk
Nuts/seeds
Serve with Greek yogurt.
Carrot Cake Loaf
Clean if done properly Use:
Wholemeal flour
Grated carrot
Walnuts
Olive oil
Yogurt frosting instead of icing sugar-heavy frosting
Great balance of fibre + fats.
Savoury Bakes
Mediterranean Focaccia
Moderately Clean Homemade focaccia with:
Extra virgin olive oil
Rosemary
Cherry tomatoes
Olives
Not ultra high-protein, but still far cleaner than takeaway food if homemade.
Serve alongside:
Hummus
Salad
Sardines/smoked salmon
Fermented veg
Sweet Potato & Feta Traybake
Very Clean Bake:
Sweet potatoes
Red onion
Chickpeas
Garlic
Olive oil
Feta
Pumpkin seeds
Easy group cooking with minimal effort.
Homemade Protein Pizza Night
Can be Clean Use:
Wholemeal or sourdough base
Tomato passata
Mozzarella
Chicken
Mushrooms
Rocket
Olive oil
Avoid processed meats and overloaded cheese.
Higher-End / Fun Group Projects
Cinnamon Rolls (Clean Version)
Use:
Wholemeal flour
Butter
Cinnamon
Date paste instead of lots of sugar
More effort, but very social.
Homemade Sourdough
Very Clean Especially good for gut health and blood sugar compared to supermarket bread.
Can pair with:
Avocado
Eggs
Smoked salmon
Fermented butter
Best Overall Options
If you want the sweet spot between:
fun,
satisfying,
social,
and genuinely clean,
I’d go with:
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Banana oat muffins
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Homemade pizza night
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Baked oatmeal
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Sweet potato/chickpea traybake
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Dark chocolate brownies
Those feel indulgent without drifting into ultra-processed dessert territory.
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