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Day 7 Recipes: Clean-Eating Plan

Jan 7 2016 - 10:25am

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Breakfast: Peanut-Butter-Banana Overnight Oats

[1]

C&J Nutrition [2]

Peanut-Butter-Banana Overnight Oats

Notes

If you love chocolate, add 1-2 teaspoons cocoa/cacao powder when you add the peanut butter 

Ingredients

3/4 cup unsweetened almond milk1 very ripe banana1 tablespoon peanut butter 1/3 cup rolled oats

Directions

1. Whisk together the milk, banana, a nd pea nut butter.2. Stir in the oats, cover, and refrigerate overnight.3. In the morning, stir before serving. If you prefer a warm breakfast, you can h eat your oats in the microwave for 30 seconds to take the chill out.

Calories: 323.9Protein: 10.7 gramsCarbohydrate: 50.2 gramsDietary Fiber: 8.555 grams

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Total Sugars: 16.2 gramsTotal Fat: 14.7 gramsSaturated Fat: 2.079 grams

Information

CategoryBreakfast/Brunch

 YieldMakes 1 serving

 Average( votes):

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Lunch: Cauliflower-Quinoa Frittata

Note: This recipe uses cauliflower prepped on day one and the rest of the quinoa from day three.

[3]

C&J Nutrition [4]

Cauliflower-Quinoa Frittata

Ingredients

1/2 cup chopped cauliflower 1/3 cup diced celery1/4 cup diced onion

1 tablespoon olive oil3/4 cup cooked quinoa

2 eggs, beatenPinch of sea salt

Directions

1. Sauté the cauliflower, celery, and onion in olive oil over medium heat until tender and golden, about 10 minutes.2. Stir in the quinoa, and heat through.

3. Whisk 1 tablespoon water into the beaten eggs, and pour the mixture over the veggies and quinoa.4. Continue to cook on the burner until the egg is firm, about 4 minu tes. Then transfer to the broiler, and cook until the top is puffy and golden, ab out 1-2 more minutes.

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Information

CategoryMain Dishes

 Yield

Makes 1 serving

Nutrition

Calories per serving432

 Average( votes):

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Dinner: Veggie Tacos

[5]

C&J Nutrition [6]

White Bean, Avocado, and Carrot Slaw Tacos in Sprouted-Corn Tortillas

Ingredients

1 cup shredded carrot3 teaspoons olive oil, divided2 teaspoons apple cider vinegar 1/4 teaspoon chili powder 1/8 teaspoon coarse sea salt1/2 cup rinsed and drained canned white beans, lightly mashed1/4 avocado, lightly mashed

2 sprouted-corn tortillas

Directions

1. Combine the carrot, 2 teaspoons of olive oil, vinegar, chili powder, and sea salt in a bowl, and set aside.2. Heat the tortillas in a skillet with the remaining teaspoon of oil over medium heat until warmed through.3. Top each tortilla with ha lf the bean mixture, half the carrot slaw, and half the avocado.

Calories: 490.6Protein: 14.4 gramsCarbohydrate: 65.9 gramsDietary Fiber: 15.1 gramsTotal Sugars: 6.344 gramsTotal Fat: 20.7 gramsSaturated Fat: 2.977 grams

Information

CategoryMain Dishes

 Yield

Makes 1 serving

 Average( votes):

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Snack: Banana Smoothie Muffin

Note: Eat one muffin baked on day one.

Treat: "Cheesy" Kale Chips

[7]

C&J Nutrition [8]

"Cheesy" Vegan Kale Chips

Ingredients

1/2 tablespoon refined coconut oil or vegetable oil1 1/2 tablespoons unsalted, raw cashews1/2 teaspoon fresh lemon juice3 tablespoons nutritional yeast1 teaspoon soy sauce1/3 teaspoon Dijon mustard1/2 garlic clove1/4 bunch curly kale, stems removed and broken up into 2-inch pieces

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Directions

1. Preheat the oven to 200ºF. Line 2 baking sheets with the pa rchment paper.2. In a food processor, grind the coconut oil and cashews together until the mixture resembles pean ut butter. Add and process all the remaining ingredients except for kale.3. In a large, clean, an d dry bowl, combine the cheesy mixture with the kale. With your fingers, rub the cheese mixture into the kale l eaves until each p iece is thoroughly coated.4. Bake for 1 hour or until the kale is dry and crisp; there should be no moistness. If a few larger pieces are not cooked thoroughly, return the undercooked pieces to the oven for another 20

minutes, or until they are dry. Store the kale chips in an airtight container for up to 3 d ays.

Calories: 159.6Protein: 7.98 gramsCarbohydrate: 11.8 gramsDietary Fiber: 3.3 gramsTotal Sugars: .629 gramTotal Fat: 10.6 gramsSaturated Fat: 5.595 grams

InformationCategory

Snacks

 Average( votes):

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Source URLhttp://www.popsugar.com/fitness/2-Week-Clean-Eating-Plan-Day-7-Recipes-39389405

Links:[1] http://www.popsugar.com/fitness/node/39497059/edit[2] http://www.cjnutrition.com/[3] http://www.popsugar.com/fitness/node/39497304/edit[4] http://www.cjnutrition.com/[5] http://www.popsugar.com/fitness/node/39497447/edit[6] http://www.cjnutrition.com/[7] http://www.popsugar.com/fitness/node/39497800/edit[8] http://www.cjnutrition.com/

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