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2-Week Clean-Eating Plan: Day 9 | Recipes

Day 9 Recipes: Clean-Eating Plan

Breakfast: Quinoa, Spinach Egg Scramble

Quinoa and Egg Scramble With Spinach

Quinoa and Egg Scramble With Spinach

Quinoa Egg Scramble Recipe

Ingredients

  1. 1/2 tablespoon extra-virgin olive oil
  2. 1 teaspoon garlic, minced
  3. 2 eggs
  4. 1 tablespoon water
  5. Pinch of salt
  6. Pinch of pepper
  7. 1 cup spinach
  8. 1/4 cup cooked quinoa

Directions

  1. Heat half tablespoon oil in a nonstick skillet on medium-low heat. Cook minced garlic in oil for about one minute.
  2. Meanwhile, whisk two eggs with low-fat milk, salt, and pepper. Set aside.
  3. Add spinach to skillet. Cook for about 30 seconds.
  4. Pour egg mixture into the skillet. Let it sit for about 10 seconds, then start beating the eggs quickly toward the center of the pan with a wooden spoon.
  5. When the eggs look nearly cooked, add cooked quinoa to skillet. Mix in well.
  6. Transfer to plate or bowl and garnish with sprinkle of Parmesan.

Makes one serving.


Source: Calorie Count

Nutrition

Calories per serving
365

Lunch: Spinach Salad With Salmon

Note: This recipe uses the salmon leftover from yesterday's dinner.

Spinach Pear Walnut Salad With Maple Mustard Salmon

Ingredients

  1. 2 cups baby spinach
  2. 1/4 cup cooked quinoa
  3. 1/2 a pear, chopped
  4. 1 tablespoon chopped walnuts
  5. 1 tablespoon dried cranberries or cherries
  6. 2 teaspoons red wine vinegar
  7. 1 teaspoon lemon juice
  8. 1/2 teaspoon honey
  9. 2 teaspoons olive oil
  10. Salt and pepper to taste
  11. 4 oz maple mustard salmon

Directions

  1. In a medium salad bowl, combine spinach, pear, walnuts, and cranberries.
  2. In a small bowl, whisk vinegar, lemon juice, and honey until combined, then whisk in olive oil. Add salt and pepper to taste.
  3. Drizzle dressing over the salad then top with salmon (either heated in the microwave or cold).

Calories: 453
Protein: 28 g
Carbohydrate: 37.3 g
Dietary Fiber: 5.87 g
Total Sugars: 19.5 g
Total Fat: 22.5 g
Saturated Fat: 2.982 g

Dinner: Black and White Bean Soup and Roasted Broccoli

Notes: If you are not up for roasting, you can simply steam the broccoli and toss with olive oil.

Eat 1 1/2 servings of the recipe, and store another 1 1/2 servings for lunch on Day 11. Freeze the remaining soup in an airtight container to enjoy after you have completed the Clean Eating Plan.

Black and White Bean Soup With Sweet Potatoes

Ingredients

  1. 1 tablespoon olive oil
  2. 1 onion, diced
  3. 1 teaspoon minced garlic
  4. 3/4 teaspoon ground coriander
  5. 3/4 teaspoon ground cumin
  6. 1/2 teaspoon salt
  7. 1/2 teaspoon pepper
  8. 4 cups veggie broth
  9. 1 can black beans, rinsed and drained
  10. 1 can navy beans, rinsed and drained
  11. 2 medium sweet potatoes, peeled and diced
  12. 2 tablespoons fresh lime juice

Directions

  1. Heat the oil in a pan over medium heat. Add the chopped onions, cooking for five to 10 minutes or until they're soft.
  2. Add the coriander, cumin, salt, and pepper, mixing for 30 seconds. Pour in the veggie broth, beans, and diced sweet potatoes. Bring to a boil and then simmer, uncovered, for 20 to 30 minutes, or until the potatoes are tender.
  3. Set aside three cups of the cooked beans and sweet potatoes. Puree the rest of the soup with a hand blender. Return the reserved beans and potatoes back to the soup pot, cooking for another 10 minutes. Add the lime juice. Season with salt and pepper as desired.

Makes six servings.

Roasted Broccoli

Ingredients

  1. 1.5 cups (1/2 head) broccoli florets
  2. 1.5 teaspoons olive oil
  3. Salt and pepper to taste

Directions

  1. Preheat oven (or toaster oven) to 425F degrees
  2. Toss broccoli with olive oil, rubbing the oil all over to coat well.
  3. Arrange broccoli pieces evenly spaced, not touching, on a baking sheet
  4. Roast for 15-20 minutes, or until tender and slightly crispy on the edges, turning once during cooking time.

Nutritional information for soup and broccoli:

Calories: 520

Protein: 21

Carbohydrate: 82

Dietary Fiber: 17 g

Total Sugars: 3 g

Total Fat: 12.85

Saturated Fat: 12g

Snack: Popcorn

Sea Salt and Black Pepper Air-Popped Popcorn

Ingredients

  1. 3 tablespoons popcorn kernels
  2. 1/2 tablespoon olive oil
  3. Sea salt and black pepper to taste

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. Drizzle olive oil in the bag, along with salt and pepper, and shake well to coat.

Calories: 180.5

Protein: 4.036 g

Carbohydrate: 29.2 g

Dietary Fiber: 6.087 g

Total Sugars: .002 g

Total Fat: 8.261 g

Saturated Fat: .937 g

Treat: Almond Milk Hot Cocoa

Almond Milk Hot Cocoa

Ingredients

  1. 1 cup unsweetened vanilla almond milk
  2. 2 tablespoons unsweetened cocoa
  3. 1.5 teaspoons sugar (white or raw)

Directions

  1. Add milk, cocoa, and sugar to a large mug. Whisk well with a fork until fully combined.
  2. This may take about 1 minute of continuous stirring.
  3. Heat in the microwave on high about 1 minute 30 seconds or in a small saucepan over medium heat until steaming.

Calories: 99

Protein: 3.367 g

Carbohydrate: 15.1 g

Dietary Fiber: 4.836 g

Total Sugars: 6.476 g

Total Fat: 5.855 g

Saturated Fat: .872 g

Image Source: POPSUGAR Photography / Sarah Lipoff
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