Day 3: Clean-Eating Recipes
Recipes For Day 3 of Our Clean-Eating Plan
Who needs bread? Sweet potato toast is all the rage these days, so let's try it together for today's breakfast.
Prep Ahead
Breakfast: Avocado Sweet Potato Toast
From C&J Nutrition
Ingredients
- 1 medium sweet potato, sliced into 4 1/4-inch slices
1 teaspoon olive oil
1 hard-boiled egg
1/2 an avocado, sliced
Pinch salt (optional)
Pinch pepper (optional)
Pinch paprika (optional)
1/2 a pear, sliced
Directions
- Brush 2 of the sweet potato slices lightly on both sides with the olive oil. Store the other half of the potato in an airtight container for use on Day 5.
- Toast the oiled sweet potato slices on high setting until soft and cooked through. Note, you may need to toast them 2-3 times.
- Layer the sweet potato slices with half an avocado, sliced, and 1 sliced hard-boiled egg. Sprinkle with salt, pepper, and paprika if desired.
- Serve with the sliced pear.
NUTRIENT TOTALS
Calories: 327.6
Protein: 9.091 grams
Carbohydrate: 31.7 grams
Dietary Fiber: 9.196 grams
Total Sugars: 13.4 grams
Total Fat: 20 grams
Saturated Fat: 3.732 grams
Sodium: 165.3 milligrams
Information
- Category
- Breakfast/Brunch
- Cuisine
- North American
Lunch: Buckwheat-Pistachio Chicken Salad
From C&J Nutrition
Notes
Ingredients
- 1 1/2 tablespoons mayonnaise
2 teaspoons apple cider vinegar
1/8 teaspoon salt
1/2 cup cooked buckwheat (left over from Day 1 dinner)
3 ounces of leftover chopped garlic mustard chicken (left over from Day 2 dinner)
1 tablespoon chopped pistachios
1/2 cup shredded carrots
1/4 cup chopped cucumber
1/4 cup chopped apple
2 collard leaves
Directions
- In a medium bowl, stir together mayonnaise, apple cider vinegar, and salt until combined.
- Add buckwheat, chopped chicken, pistachios, carrots, cucumber, and apple, and stir to incorporate dressing.
- Roll mixture up in 2 collard leaves, folding over both ends, then rolling like a burrito.
NUTRIENT TOTALS
Calories: 436.3
Protein: 27 grams
Carbohydrate: 34 grams
Dietary Fiber: 7.609 grams
Total Sugars: 8.593 grams
Total Fat: 22.8 grams
Saturated Fat: 3.666 grams
Sodium: 480 milligrams
Information
- Category
- Main Dishes
- Cuisine
- North American
Snack: Chia Pudding With Blueberries
From C&J Nutrition
Ingredients
- 1/2 portion of the remaining chia pudding (about 1/2 cup)
1/2 cup blueberries
2 teaspoons chopped pistachios
Directions
- Top chia pudding with blueberries and pistachios.
NUTRIENT TOTALS
Calories: 209.4
Protein: 6.364 grams
Carbohydrate: 21.1 grams
Dietary Fiber: 11.5 grams
Total Sugars: 11.4 grams
Total Fat: 11 grams
Saturated Fat: .993 grams
Sodium: 91.1 milligrams
Information
- Category
- Snacks
- Cuisine
- North American
Dinner: Broccoli Frittata
From C&J Nutrition
Notes
Ingredients
- 2 eggs
2 egg whites
Pinch of black pepper
2 teaspoons olive oil
1/2 cup chopped onion
2/3 cup chopped white or yellow potato
1/4 teaspoon salt, divided
1/8 teaspoon black pepper
1/8 teaspoon garlic powder
1 cup roasted broccoli (left over from Day 2)
Directions
- Preheat oven to 350ºF.
- Whisk eggs and egg whites, 1/8 teaspoon salt, and black pepper together in a small bowl.
- Heat olive oil in a 9-inch oven-safe skillet over medium-high heat. Add onion, potato, and 1/8 teaspoon salt, black pepper, and garlic powder. Cook until potatoes are soft, about 10 minutes.
- Stir in 1 cup cooked broccoli (left over from Day 2).
- Add eggs and let set 2 minutes, then transfer the skillet to the oven.
- Bake an additional 15 minutes or until eggs are firm and cooked through.
NUTRIENT TOTALS
Calories: 436.7
Protein: 25.1 grams
Carbohydrate: 32.4 grams
Dietary Fiber: 6.426 grams
Total Sugars: 7.071 grams
Total Fat: 23.6 grams
Saturated Fat: 5.081 grams
Sodium: 443.1 milligrams
Information
- Category
- Main Dishes
- Cuisine
- North American
Treat: Broiled Orange With Cashew Cream
From C&J Nutrition
Notes
Ingredients
- Broiled Orange
1 medium orange
1 teaspoon slightly soft coconut oil
1/8 teaspoon cinnamon
Dash of cardamom
1 tablespoon cashew cream (recipe below)
1 teaspoon honey
- Cashew Cream
Makes 5 tablespoons
1/3 cup raw cashews
1 teaspoon vanilla extract
Pinch salt
Pinch cinnamon
Directions
- Preheat broiler to high.
- Cut the orange in half crosswise, then cut off a small sliver of the rounded side of each half off so that they each stand upright, with the large cut side up.
- Remove any seeds. Run a sharp knife between the flesh and peel, then cut slices, following the natural orange segments. This will make your treat easier to eat.
- Brush the oil and spice mixture over the cut side of each orange half.
- Broil oranges for 4 to 5 minutes or until heated through.
- Top the with cashew cream, and drizzle with honey.
Cashew cream:
Makes 5 tablespoons
- Cover cashews with at least an inch of water and soak for at least 1 hour, and up to 12 hours. (If soaking for longer than an hour, store in the fridge).
- Drain water from cashews, then add soaked cashews, 1/4 cup filtered water, vanilla extract, salt, and cinnamon to a blender and blend until smooth.
- Add more water if the mixture needs to be thinner. If you don’t have a high-powered blender or are using a food processor, you may need to pause to scrape down the sides 1-2 times in order to fully blend.
NUTRIENT TOTALS
Calories: 195.1
Protein: 3.39 grams
Carbohydrate: 25.6 grams
Dietary Fiber: 3.569 grams
Total Sugars: 18.7 grams
Total Fat: 10.3 grams
Saturated Fat: 3.681 grams
Sodium: 35.9 milligrams
Information
- Category
- Desserts
- Cuisine
- North American
Look Ahead
Check out the recipes for Day 4.