Day 1 Recipes: Clean-Eating Plan

Breakfast: Two Muffins and Steamed “Milk”

Note: Make a batch of banana smoothie muffins and eat two muffins with 1 cup unsweetened almond milk heated with 1 teaspoon honey and a pinch of cinnamon for breakfast.

Set aside two muffins for the snack on day two and breakfast on day four, then freeze the rest.

From Jenny Sugar, POPSUGAR Fitness

Banana Smoothie Muffins

Ingredients

3 ripe bananas

2 cups packed baby spinach

8 strawberries

1 1/2 cups whole wheat flour

3/4 cup sugar

1 egg

1/4 cup canola oil

1 teaspoon baking soda

1 teaspoon cinnamon

1/8 teaspoon salt

Directions

Preheat the oven to 350°F.
Puree the bananas, spinach, and strawberries in a blender.
In a medium-size bowl, combine the flour, sugar, egg, oil, baking soda, cinnamon, and salt.
Pour the smoothie mixture into the bowl and mix well.
Put paper or silicone muffin cups in a muffin pan (you’ll need two pans for 14 muffins).
Spoon in the batter, filling each cup about three quarters full.
Bake for 20 to 30 minutes or until a toothpick inserted comes out clean.
Allow the muffins to cool on a rack, and enjoy!

Makes 14 muffins. Here’s the nutritional information for one muffin.

Source: Calorie Count

Information

Category: Breads, Desserts
Yield: 14 muffins
Cook Time: 45 mins

Nutrition

Calories per serving: 155

Lunch: Soba Noodle Salad

Note: Eat one serving; refrigerate one serving for lunch on day four.

Adapted from Vegetarian Times

Soba Noodle Salad

Ingredients

3 ounces low-sodium, 100-percent buckwheat soba noodles

1/4 cup creamy peanut butter

2 tbs brown rice vinegar

1 tablespoon agave nectar or maple syrup

½ tablespoon minced fresh ginger

1 teaspoons low-sodium soy sauce

1 clove garlic, peeled

1/2 tablespoon lime juice

1 teaspoon fresh lime zest

1/4 cup chopped cilantro, divided

1 cucumber, peeled, seeded, and sliced

1 small red bell pepper, sliced

1 large carrot, grated

Directions

Cook noodles in boiling salted water according to package directions. Drain and rinse under cold running water.
Puree peanut butter, vinegar, agave nectar, ginger, soy sauce, garlic, lime juice, lime zest, and 1/8 cup cilantro in blender or food processor until smooth and creamy, adding 1 to 2 tablespoons of warm water to thin, if necessary.
Toss together noodles, cucumber, bell pepper, carrot, and peanut butter mixture. Garnish with remaining cilantro.

Source: Calorie Count

Information

Category: Main Dishes
Yield: 2

Dinner: Coconut Curry and Chopped Kale Salad

Notes: Save 1/2 cup of chopped cauliflower for lunch on day seven. Eat one serving of curry with a side salad. Refrigerate one serving of curry and coconut for lunch on day two, and save 3/4 cup of coconut brown rice for breakfast for day two. Freeze the rest of the curry and rice for future meals.

Prep: Make 1 3/4 cup dry rice and add an additional 1/2 cup of water when cooking the coconut rice.

From Jenny Sugar, POPSUGAR Fitness

Chickpea Coconut Curry With Sweet Potatoes

Notes

Note: To reap the most flavor, you will need a slow cooker to make this recipe. If you don’t have a slow cooker, make the curry in a stockpot, and let it simmer for one hour.

Ingredients

Curry:

1 teaspoon olive oil

1/2 yellow onion, chopped

1 clove garlic, minced

1 tablespoons minced ginger

15-ounce can chickpeas (about 1 1/2 cups)

2 cups canned or boxed chopped tomatoes

2 cups small cauliflower florets

1 sweet potato, peeled and diced

1 can light coconut milk

1 cup vegetable broth

1 tablespoon garam masala

1/2 tablespoon curry powder

1 teaspoon salt

2 cups lightly packed baby spinach, chopped

Coconut rice:

1 1/2 cups uncooked brown basmati rice

1 can light coconut milk

1/2 cup water

1/4 teaspoon salt

Directions

To make the curry:

Heat the oil in a pan, and sauté the onions, garlic, and fresh ginger for seven minutes.
Transfer the onion mix to a slow cooker, and add remaining ingredients except for the spinach.
Heat on low for six hours (or on high for four hours).
Before serving, stir in the spinach, and heat for five more minutes.

To make the rice:

Add the rice, coconut milk, water, and salt to a saucepan. Heat on high, bringing to a boil, and then cover, reduce heat to low, and simmer for 40 minutes. Turn off the heat, and allow the curry to sit covered for 10 minutes. Serve along with rice.

Source: Calorie Count

Information

Category: Main Dishes
Cuisine: Indian
Yield: 6 servings
Cook Time: 6 1/2 hours

Nutrition

Calories per serving: 398

C&J Nutrition

Kale Side Salad With Carrots and Cucumbers

Ingredients

1 cup chopped kale

1/4 cup sliced carrot

1/3 cup sliced cucumber

1 teaspoon olive oil

1 teaspoon balsamic vinegar

Pinch of sea salt

Directions

Whisk together oil, vinegar, and salt.
Drizzle mixture over kale, carrot, and cucumber and toss to coat.

Calories: 94.8
Protein: 3.425 g
Carbohydrate: 10.7 g
Dietary Fiber: 2.513 g
Total Sugars: 2.856 g
Total Fat: 5.218 g
Saturated Fat: .693 g

Information

Category: Side Dishes, Greens
Yield: 1

Snack: Roasted Chickpeas

Notes: You can sub Italian Spice Mix for Za’atar.
Eat one 2/3 cup serving as your snack and place the rest in an airtight container for the snack on day three and dinner on day four.

Adapted from Bon Appétit

Mediterranean-Spiced Roasted Chickpeas

Notes

If you don’t like the texture of chickpeas’ papery skins, peel them by gently rubbing their skins off with your fingertips. Make certain that the chickpeas are thoroughly dried before tossing with the olive oil and spices; after rinsing spread them out on a dishtowel or paper towels, and let sit until dry. Za’atar can be found in the spice section of many supermarkets.

Ingredients

1 1/2 teaspoons za’atar

1 teaspoon cumin seeds

1 15-ounce can chickpeas, rinsed, and thoroughly dried (peeling optional)

1 tablespoon extra-virgin olive oil

A pinch cayenne pepper

3/4-1 teaspoon kosher salt (to taste)

1 teaspoon granulated sugar

Directions

Preheat the oven to 400ºF. Toast the za’atar and cumin seeds in a small skillet over medium heat until their aroma becomes pronounced and they begin to brown slightly. Transfer the spices to a spice grinder, and pulse until powdery.
Toss together the spices, chickpeas, olive oil, cayenne, salt, and sugar in a large bowl until the chickpeas are evenly coated. Spread the chickpeas out in a single layer on a half-sheet pan and roast for 25-35 minutes, or until golden-brown and crunchy.