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2-Week Clean-Eating Plan: Day 11 | Recipes

Day 11 Recipes: Clean-Eating Plan

Breakfast: Maple Chia Pudding

Maple Chia Pudding With Walnuts and Bananas

Maple Chia Pudding With Walnuts and Bananas

Maple Chia Pudding With Walnuts and Bananas

Ingredients

3 tablespoons chia seeds
1 cup unsweetened vanilla almond milk
1 ½ teaspoon maple syrup
1/2 of a ripe banana (1/4 mashed and 1/4 sliced)
1 tablespoon chopped walnuts

Directions

  1. Whisk chia seeds, vanilla almond milk, mashed banana, and 1 teaspoon maple syrup. Let the mixture sit, covered, in the fridge for at least 2 hours or overnight.
  2. Before eating, stir well and top with 1 tablespoon chopped walnuts, the other 1/4 of the banana, sliced, and an additional 1/2 teaspoon of maple syrup.

Calories: 376.9
Protein: 11.8 g
Carbohydrate: 26 g
Dietary Fiber: 21 g
Total Sugars: 14 g
Total Fat: 23.6 g
Saturated Fat: 2.026 g

Lunch: Black and White Bean Soup With a Cucumber Salad

Note: Eat 1 1/2 servings of leftover soup from Day 9 along with cucumber salad.

Simple Cucumber Salad

Simple Cucumber Salad

Cucumber Salad

Ingredients

1 cup sliced cucumber
1 teaspoon red wine vinegar
1 teaspoon olive oil

Directions

  1. Combine cucumbers with vinegar and oil and toss together.

Nutrition information for meal (1 1/2 servings of soup and cucumber salad)

Calories: 487
Total Carbohydrates: 78g
Dietary Fiber: 18g
Sugars: 5
Protein: 19g
Total Fat: 10g
Saturated Fat: 1.5g

Dinner: Roasted Veggie Frittata With Spinach Salad

Note: This recipe uses the roasted veggies made on Day 8.

Roasted Veggie Frittata With Spinach Salad

Ingredients

2 eggs
2 egg whites
2 teaspoons olive oil, divided
1 small white, yellow, or red potato, peeled and chopped (about 1/2 cup)
3/4 cup roasted vegetables (leftover from Sunday)
1/4 an avocado (leftover from the day prior)
1 tablespoon chopped fresh parsley
Salt and pepper to taste
1.5 cups baby spinach
3/4 cup sliced cucumber
1/2 cup chopped carrots
1 teaspoon red wine vinegar

Directions

  1. Preheat oven to 350 degrees
  2. Whisk eggs together in a small bowl.
  3. Heat olive oil in a small (6-8-inch) oven safe skillet over medium-high heat. Add the potatoes. Cook until they begin to soften, about 10 minutes.
  4. Add roasted vegetables, avocado, parsley, salt, and pepper, stirring to combine.
  5. Add eggs and let set 2 minutes, then transfer the skillet to the oven.
  6. Bake an additional 15 minutes or until eggs are firm and cooked through.
  7. Serve with spinach tossed with cucumber, carrots, 1 teaspoon olive oil, and vinegar.

Calories: 515.1
Protein: 25.6 g
Carbohydrate: 35.8 g
Dietary Fiber: 11.1 g
Total Sugars: 9.526 g
Total Fat: 31.5 g
Saturated Fat: 6.119 g

Snack: Almond Butter Apple With Chia

Almond Butter Chia Apple

Ingredients

1 small apple
1 tablespoon almond butter
1/2 teaspoon chia seeds

Directions

  1. Cut apple in half. Spread almond butter evenly over each half of the apple. Sprinkle chia seeds over the top.

Calories: 160.3
Protein: 3.582 g
Carbohydrate: 13.3 g
Dietary Fiber: 4.228 g
Total Sugars: 7.953 g
Total Fat: 11.2 g
Saturated Fat: 1.081 g

Treat: Chocolate-Drizzled Popcorn

Chocolate Drizzled Popcorn

Ingredients

3 tablespoons popcorn kernels
1 tablespoon chopped (or chips) dark chocolate

Directions

  1. Add popcorn kernels to a brown paper lunch bag (or an air popper), folding the bag down from the top (about 1/2-inch folds) 2-3 times to prevent bag from opening.
  2. Microwave the popcorn on high for approximately 2 minutes and 30 seconds, or until popping slows.
  3. Melt chopped chocolate in a microwavable bowl. Place popcorn in a clean bowl and drizzle with chocolate. Let cool for 5 minutes, then go ahead and snack.

Calories: 170.4
Protein: 4.441 g
Carbohydrate: 35.7 g
Dietary Fiber: 6.62 g
Total Sugars: 5.722 g
Total Fat: 4.65 g
Saturated Fat: 1.864 g

Image Source: POPSUGAR Photography / Sarah Lipoff
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