Day 7: Clean-Eating Recipes
Learn How to Use Cinnamon to Sweeten Your Treats
Prep
Congrats on making it through the first week! It's time to stock up on all the ingredients for the next seven days. Make some time to head to the grocery store after printing out Week 2 Shopping List.
Breakfast: Polenta With Nuts & Fruit
From C&J Nutrition
Ingredients
- 1 1/4 cups unsweetened vanilla almond milk
1/4 cup coarse cornmeal
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/2 cup chopped orange segments
2 tablespoons chopped pistachios
1 tablespoon unsweetened shredded coconut
2 teaspoons chia seeds
Directions
- Bring almond milk to a boil in a small saucepan and whisk in cornmeal. Lower heat and simmer, stirring until mixture has thickened, about 5 to 10 minutes. Stir in vanilla extract and cinnamon.
- Remove from heat and top with orange segments, pistachios, coconut, and chia seeds.
NUTRIENT TOTALS
Calories: 359.5
Protein: 9.835 grams
Carbohydrates: 44.2 grams
Dietary Fiber: 11.7 grams
Total Sugars: 11.7 grams
Total Fat: 17.3 grams
Saturated Fat: 2.754 grams
Sodium: 251 milligrams
Information
- Category
- Breakfast/Brunch
- Cuisine
- North American
Lunch: Kale-Carrot Salad With Steak
From C&J Nutrition
Notes
Ingredients
- 1 cup chopped kale
1 tablespoon olive oil, divided
1/4 teaspoon salt
1 cup shredded carrots
1/2 cup halved grape tomatoes
1 teaspoon mustard
2 teaspoons balsamic vinegar
4 ounces sliced cooked beef tenderloin (left over from day 6)
Directions
- With your hands, massage kale with olive oil and teaspoon salt until leaves soften. Add 1 cup grated carrots and 1/2 cup halved grape tomatoes.
- Whisk together 2 teaspoons olive oil, 1 teaspoon mustard, and 2 teaspoons balsamic vinegar. Add dressing to the salad and toss to coat.
- Top with sliced steak.
NUTRIENT TOTALS
Calories: 431
Protein: 37 grams
Carbohydrates: 19.6 grams
Dietary Fiber: 5.479 grams
Total Sugars: 7.216 grams
Total Fat: 23.5 grams
Saturated Fat: 5.364 grams
Sodium: 810.2 milligrams
Information
- Category
- Main Dishes
- Cuisine
- North American
Snack: Cinnamon-Vanilla Smoothie
From C&J Nutrition
Ingredients
- 1 cup unsweetened almond milk
1/2 tablespoon almond butter
1 chopped medjool date
1/4 cup diced pear
1/2 teaspoon vanilla extract
1/8 teaspoon cinnamon
Directions
- Blend all ingredients and a handful of ice in a blender until smooth, about 30 seconds.
NUTRIENT TOTALS
Calories: 161.1
Protein: 4.041 grams
Carbohydrates: 32.1 grams
Dietary Fiber: 5.304 grams
Total Sugars: 18.3 grams
Total Fat: 10.8 grams
Saturated Fat: .448 grams
Sodium: 216.2 milligrams
Information
- Category
- Snacks
- Cuisine
- North American
- Yield
- 1
Dinner: Marinara Tofu Bake
From C&J Nutrition
Ingredients
- 1/3 of a 14-ounce block of extra-firm tofu, drained and sliced lengthwise into 1/2-inch-thick rectangles
1/4 teaspoon garlic powder
1/4 teaspoon oregano
1/4 teaspoon dried basil
1/8 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon olive oil
1/2 cup sliced zucchini
1 cup sliced cremini mushrooms
3/4 cup marinara sauce
Directions
- Preheat oven to 350°F.
- Mix together ingredients from garlic powder through black pepper. Press each side of the tofu slices into the spice mixture.
- Heat 1 tablespoon olive oil in a medium oven-safe skillet over medium-high heat. Add tofu slices and cook until nicely browned on each side, about 3 minutes each side. Remove tofu and set aside.
- Add 1 teaspoon olive oil and 1/2 cup sliced zucchini and 1 cup sliced cremini mushrooms to the pan. Sauté until mushrooms and zucchini are soft and golden, about 5 minutes.
- Turn heat down to low and add tofu back to the pan, along with 3/4 cup no-sugar-added marinara sauce. Stir to combine.
- Bake for 10 minutes or until heated through.
NUTRIENT TOTALS
Calories: 493
Protein: 31 grams
Carbohydrates: 17.8 grams
Dietary Fiber: 4.339 grams
Total Sugars: 9.266 grams
Total Fat: 34.2 grams
Saturated Fat: 4.397 grams
Sodium: 681.7 milligrams
Information
- Category
- Main Dishes
- Cuisine
- North American
Treat: Raw Cinnamon-Turmeric Macaroons
From C&J Nutrition
Ingredients
- 2 1/2 tablespoons unsweetened shredded coconut
1 tablespoon chopped pistachios
1/8 teaspoon cinnamon
1/8 teaspoon turmeric
2 teaspoons honey
Directions
- Mix coconut with pistachios, 1/8 teaspoon cinnamon, and 1/8 teaspoon turmeric.
- Stir in honey and form into 3 balls.
- Freeze for 20 minutes or overnight.
NUTRIENT TOTALS
Calories: 169.4
Protein: 2.271 grams
Carbohydrates: 21.7 grams
Dietary Fiber: 2.373 grams
Total Sugars: 18.5 grams
Total Fat: 9.581 grams
Saturated Fat: 5.829 grams
Sodium: 4.41 milligrams
Information
- Category
- Desserts, Cookies
- Cuisine
- North American
Look Ahead
Check out the recipes for Day 8.
