Day 1: Clean-Eating Recipes
Day 1 Recipes of Our 2-Week Clean-Eating Plan
Welcome to Day 1 of our Clean-Eating Plan. Congratulations on taking the plunge into the world of healthy eats — you're going to love how you feel. Today is also a prep day; with a little extra chopping and cooking, you'll set yourself up for the rest of the week. Be sure to check out the to-do list before diving into each day's meal plan, and print out this week's rundown of what to make, prep, and save each day.
What to prep in the Morning
What to Prep While Making Dinner
For more details on how the plan works, read: Welcome to Your Clean-Eating Plan For 2017
Breakfast: Sunrise Smoothie
From C&J Nutrition
Ingredients
- 1 1/4 cups unsweetened vanilla almond milk
1/2 medium orange
1/2 banana, frozen in chunks
1/2 cup shredded carrots
1 tablespoon almond butter
1 tablespoon chia seeds
Directions
- Blend all ingredients in a blender until smooth, about 30 seconds. Add ice as desired for a frothier smoothie.
NUTRIENT TOTALS
Calories: 340
Protein: 8.5 grams
Carbohydrate: 36 grams
Dietary Fiber: 13 grams
Total Sugars: 19 grams
Total Fat: 19 grams
Saturated Fat: 1.5 grams
Sodium: 336 mg
Information
- Category
- Breakfast/Brunch
- Cuisine
- North American
- Yield
- 1
Lunch: Avocado Tuna Salad
From C&J Nutrition
Notes
Use juice leftover orange half from breakfast.
Ingredients
- 1 tablespoon fresh orange juice
2 teaspoons balsamic vinegar
1 teaspoon orange zest
1 teaspoon olive oil
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1 5-ounce can albacore tuna in water, drained
1/2 cup chopped carrot
1/4 avocado, diced
1 1/2 cups roughly chopped baby spinach
1/2 cup chopped cucumber
Directions
- In a medium bowl, whisk together orange juice, balsamic vinegar, zest, olive oil, salt, and pepper and set aside.
- Combine tuna and avocado, likely mashing some of the avocado with a fork to combine with the tuna.
- Combine spinach, cucumber, and carrots in a salad bowl and top with tuna and drizzle with orange dressing.
NUTRIENT TOTALS
Calories: 462.4
Protein: 67.4 grams
Carbohydrate: 17.9 grams
Dietary Fiber: 6.652 grams
Total Sugars: 7.309 grams
Total Fat: 16.2 grams
Saturated Fat: 1.759 grams
Sodium: 647 milligrams
Information
- Category
- Main Dishes
- Cuisine
- North American
Snack: Pistachio-Crusted Pears
From C&J Nutrition
Notes
Ingredients
- 1/2 medium pear, thick sliced (wrap remaining half for Day 3 breakfast)
2 teaspoons almond butter
1 tablespoon chopped pistachios
Directions
- Dip the edge of the pear slices in the almond butter, then the chopped pistachios.
NUTRIENT TOTALS
Calories: 161.4
Protein: 3.486 grams
Carbohydrate: 17.9 grams
Dietary Fiber: 3.945 grams
Total Sugars: 9.789 grams
Total Fat: 9.912 grams
Saturated Fat: 1.044 grams
Sodium: 48.9 milligrams
Information
- Category
- Snacks
- Cuisine
- North American
Dinner: Salmon Buckwheat Bowl With Pesto
From C&J Nutrition
Notes
Ingredients
- Pesto:
Makes about 3/4 cup pesto
- 1/4 cup roughly chopped walnuts
2 cloves fresh garlic
2 cups fresh basil
1 tablespoon lemon juice
1/2 cup extra virgin olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
- Buckwheat:
Makes 2 1/2 cups cooked buckwheat
- 2 1/2 cups water
1 1/4 cup toasted buckwheat groats (if using raw groats, toast over medium heat in medium skillet until fragrant, about 5 minutes)
1 teaspoon olive oil
- Salmon bowl:
- 8-ounce salmon filet
1 tablespoon lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon salt
Black pepper to taste
2 teaspoons olive oil
1/2 cup sliced red bell pepper
1/2 cup sliced yellow onion
1/2 cup sliced zucchini
1 cup cooked buckwheat
1 tablespoon pesto
Directions
Pesto
- In a blender or food processor, pulse walnuts and garlic together until minced.
- Add basil and lemon juice and process again until minced.
- Drizzle in olive oil until and blend until fully incorporated.
- Stir in salt and black pepper to taste.
- Add 1 teaspoon of warm water to thin out pesto as needed.
- Reserve 1/4 cup for meals this week, then freeze the rest in ice cube trays).
Buckwheat
- Combine water, oil, and buckwheat in a medium saucepan.
- Bring to a boil, then reduce heat to simmer.
- Cover and cook for 10 minutes, or until buckwheat is tender.
- Drain off any excess liquid.
- Reserve 1 cup of buckwheat for Day 1 dinner, store 1 cup in the freezer in a zip-top airtight bag or freezer safe container, then refrigerate the remaining 1/2 cup for use later in the week.
Salmon bowl
- Preheat the broiler to high.
- Rub the top (nonskin) side of the salmon filet with lemon juice, garlic powder, salt, and black pepper.
- Broil for 6-7 minutes, or until salmon is cooked fully and flakes with a fork.
- Cut the salmon in half and store the remaining 4 ounces for Day 2 lunch.
- Meanwhile, in a medium skillet over medium-high heat, heat the olive oil, and sauté red pepper, onion, and zucchini until tender, about 7 minutes.
- To assemble the bowl, place 1 cup buckwheat in a bowl, top with veggies and salmon, and drizzle 1 tablespoon pesto over the top.
NUTRIENT TOTALS
Calories: 517
Protein: 30 grams
Carbohydrate: 39 grams
Dietary Fiber: 6 grams
Total Sugars: 5 grams
Total Fat: 28 grams
Saturated Fat: 4 grams
Sodium: 367 milligrams
Information
- Category
- Main Dishes
- Cuisine
- North American
Treat: Golden Milk + Chocolate
From C&J Nutrition
Notes
Ingredients
- 1 cup water
1 1/2 teaspoons ground turmeric
1/2 teaspoon cinnamon
1/4 teaspoon cardamom
Pinch cloves
Pinch salt
Pinch black pepper
2 1/2 cups unsweetened vanilla almond milk
1/2 teaspoon vanilla extract
1 1/2 teaspoons raw honey
1 teaspoon coconut oil
1/2 ounce dark chocolate
Directions
- In a small saucepan over medium-high heat, whisk together water, turmeric, cinnamon, cardamom, cloves, sea salt, and fresh ground black pepper.
- Heat the mixture until just before boiling, then turn off heat, cover and let sit for 5 minutes.
- After the mixture sits, whisk in almond milk, vanilla extract, honey, and coconut oil, and heat to steaming hot again.
- Serve golden milk with the dark chocolate.
NUTRIENT TOTALS
Calories: 165
Protein: 2.505 grams
Carbohydrate: 16 grams
Dietary Fiber: 3.157 grams
Total Sugars: 9.329 grams
Total Fat: 10.6 grams
Saturated Fat: 3.523 grams
Sodium: 228.8 milligrams
Information
- Category
- Desserts
- Cuisine
- North American
Look Ahead
Check out the recipes for Day 2.
