Day 4 Recipes: Clean-Eating Plan

Breakfast: Mushroom Fried Quinoa With Avocado and Egg

Note: This dish uses leftover quinoa from yesterday’s dinner to create a hearty, satisfying, and savory breakfast in minutes.

C&J Nutrition

Mushroom Fried Quinoa With Avocado and Egg

Ingredients

1/2 cup sliced cremini mushrooms (or your favorite variety)

1 1/2 teaspoons olive oil, divided

3/4 cup cooked quinoa

1/4 Hass avocado, sliced

1 large egg

Pinch of sea salt

Directions

Heat the 1 teaspoon olive oil in a medium skillet over medium heat. Add the mushrooms, and sauté until tender, about 5 minutes. Add the quinoa to heat through.
Remove the quinoa mixture, and add the remaining 1/2 teaspoon olive oil to the skillet. Cook the egg to desired doneness, about 3-4 minutes for over easy.
Place the egg on top of the quinoa mixture, and top with the avocado and a pinch of sea salt.

Calories: 359.8
Protein: 14.2 grams
Carbohydrate: 34 grams
Dietary Fiber: 6.513 grams
Total Sugars: 2.394 grams
Total Fat: 19.5 grams
Saturated Fat: 3.54 grams

Information

Category: Breakfast/Brunch
Yield: Makes 1 serving

Lunch: Soba Noodles Salad

Note: Eat the second serving of soba noodle salad leftover from day one.

Dinner: Kale, Onion, and Tofu Omelet With Roasted Chickpeas

Note: Save 1/3 cup tofu for the day five breakfast smoothie. This recipe uses the remaining roasted chickpeas you made on day one.

C&J Nutrition

Kale, Onion, and Tofu Omelet With Roasted Chickpeas

Ingredients

2 1/2 teaspoons olive oil, divided

1 cup chopped kale

1/2 cup diced soft tofu

2 eggs, lightly beaten

Remaining za’atar roasted chickpeas (made on day one)

Directions

Sauté the kale and tofu in 1 1/2 teaspoons olive oil in a medium skillet over medium-high heat until the tofu is golden and the kale is wilted.
Set aside. In the same pan, over medium heat, add the remaining teaspoon oil, and cook the egg in a single layer until it’s firm.
Sprinkle on the kale mixture and za’atar chickpeas, and fold in half. Heat until golden on both sides, about 30 seconds more on each side.

Information

Category: Main Dishes
Yield: Makes 1 serving

Snack: White Bean and Celery Salad With Vinaigrette

C&J Nutrition

White Bean and Celery Salad

Ingredients

1 teaspoon apple cider vinegar

1 teaspoon olive oil

1/8 teaspoon coarse sea salt

1/8 teaspoon ground cumin

1/2 cup rinsed and drained canned white beans

1/4 cup diced celery

Directions

Whisk together the vinegar, oil, salt, and cumin.
Pour the mixture over the beans and celery, and toss to coat.

Calories: 143.1
Protein: 6.484 grams
Carbohydrate: 19.2 grams
Dietary Fiber: 4.63 grams
Total Sugars: .8 gram
Total Fat: 4.797 grams
Saturated Fat: .699 gram

Information

Category: Side Dishes
Yield: 1

Day Four Treat: Matcha “Latte”

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Matcha Latte With “Milk” and Honey

Ingredients

1 teaspoon matcha powder

1 tablespoon honey

2 teaspoons coconut oil

1/2 cup warm water

1 cup steaming hot unsweetened almond milk

Directions

Whisk the matcha, honey, and coconut oil into the water until smooth. Stir in the milk. If you don’t have matcha, brew a cup of strong green tea instead and add the honey, oil, and “milk.”

Calories: 159.6
Protein: 2.4 grams
Carbohydrate: 15.8 grams
Dietary Fiber: 2.4 grams
Total Sugars: 11.9 grams
Total Fat: 15 grams
Saturated Fat: 7.771 grams