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2-Week Clean-Eating Plan: Day 3 | Recipes

Day 3 Recipes: Clean-Eating Plan

Breakfast: Egg Sandwich With Avocado and Mushrooms

Open-Faced Egg Sandwich With Avocado and Sautéed Mushrooms

Ingredients

1 slice sprouted-grain bread
1 1/2 teaspoons olive oil, divided
1/2 Hass avocado, mashed
1/4 cup sliced cremini mushrooms (or your favorite variety)
1 large egg
Pinch of sea salt

Directions

  1. Heat 1/2 teaspoon olive oil in a medium skillet over medium heat. Place the bread in the skillet, and heat until toasted on both sides, about 1 minute per side.
  2. Remove the bread and add another 1/2 teaspoon oil to skillet and sauté the mushrooms until tender, about 3 1/2 minutes.
  3. Remove the mushrooms, and add remaining 1/2 teaspoon olive oil to pan, and cook the egg to desired doneness, about 3-4 minutes for over easy.
  4. Spread the avocado on the toast, and top with the egg, mushrooms, and a pinch of sea salt.

Calories: 343.8
Protein: 8.191 grams
Carbohydrate: 26.8 grams
Dietary Fiber: 8.731 grams
Total Sugars: 4.123 grams
Total Fat: 23.2 grams
Saturated Fat: 4.435 grams

Lunch: Chicken Chili and Tortilla

Note: Eat the leftover chicken chili (1/6 of the total recipe) with a sprouted-grain corn tortilla (C&J recommends Ezekiel brand tortillas).

Dinner: Hearty Sweet Potato and Mushroom Quinoa

Notes: Cook two sweet potatoes; use one for today's dinner and refrigerate one potato for breakfast on day five. If potatoes are still hard after first round of cooking, microwave both for 2-minute increments until they soften.
Make 1 1/4 cups quinoa (should yield 3 1/4 cups) and use 1 cup for this meal, and save the remaining quinoa for the meals on days four, six, and seven.

Hearty Sweet Potato and Mushroom Quinoa

Hearty Sweet Potato and Mushroom Quinoa

Hearty Sweet Potato and Mushroom Quinoa

Ingredients

1 tablespoon olive oil
1/3 cup sliced yellow onion
1 cup sliced cremini mushrooms (or your favorite variety)
1 baked sweet potato, chopped
1 cup cooked quinoa
1/8 teaspoon coarse sea salt
1/8 teaspoon chili powder

Directions

  1. Poke holes in sweet potato and microwave on high for 4 minutes, turning twice.
  2. Sauté the onion in the olive oil over medium heat until just tender, about 4 minutes.
  3. Add the mushrooms and cook until soft, about another 5 minutes. Add the sweet potato and cook just until golden.
  4. Stir in the quinoa, salt, and chile powder, and stir to combine, and heat through.

Calories: 474.7
Protein: 13 grams
Carbohydrate: 68.9 grams
Dietary Fiber: 10.3 grams
Total Sugars: 11.8 grams
Total Fat: 17.5 grams
Saturated Fat: 2.376 grams

Snack: Roasted Chickpeas

Note: Eat 2/3 cup left over from day one, you will eat the rest with dinner on day four.

Calories: 152.7
Protein: 5.475 grams
Carbohydrate: 19.1 grams
Dietary Fiber: 7.674 grams
Total Sugars: 1.413 grams
Total Fat: 6.533 grams
Saturated Fat: .794 gram

Treat: 2 Justin's Mini Peanut Butter Cup and "Milky" Tea With Honey

Note: Eat two Justin's dark chocolate mini peanut butter cups with a cup of herbal tea (chamomile or mint) with 1 teaspoon honey and 1/4 cup unsweetened almond milk.

Calories: 148.5
Protein: 2.901 grams
Carbohydrate: 18.3 grams
Dietary Fiber: 1.184 grams
Total Sugars: 15.4 grams
Total Fat: 9.48 grams
Saturated Fat: 3.99 grams

Image Source: POPSUGAR Photography/Sarah Lipoff
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