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Day 11: Clean-Eating Recipes

Recipes For Day 11 of Our Clean-Eating Plan

It's time to try a new grain in your warm cereal. Today's breakfast features bulgur with berries; it's filling and tasty.

Breakfast: Hot Bulgur Cereal With Strawberries

Notes

  • You’ll use leftover cooked bulgur from lunch on Day 8.
  • Ingredients

    1. 1 cup cooked bulgur
    2. 3/4 cup unsweetened almond milk
    3. 3/4 cup strawberries (or any other berries), fresh or frozen
    4. 1/4 cup chopped pecans

    Directions

    1. Add almond milk to bulgur wheat in a microwave-safe bowl. Heat for 30 seconds on high, or until just hot throughout.
    2. Add cinnamon to taste.

    NUTRIENT TOTALS
    Calories: 362.7
    Protein: 8.214 grams
    Carbohydrates: 38.3 grams
    Dietary Fiber: 11.2 grams
    Total Sugars: 7.305 grams
    Total Fat: 22.2 grams
    Saturated Fat: 1.759 grams
    Sodium: 416.9 milligrams

    Lunch: Tuna Salad Over Greens

    Notes

  • You'll use brown rice from Day 10.
  • Ingredients

    1. 2 cups arugula
    2. 1/2 cup cooked brown rice
    3. Remaining tuna salad
    4. 1 teaspoon balsamic vinegar
    5. 2 teaspoons olive oil
    6. Dash of garlic powder

    Directions

    1. Top arugula with brown rice, then the leftover tuna salad.
    2. Whisk together vinegar, oil, and garlic powder and pour over the top of the salad.

    NUTRIENT TOTALS
    Calories: 420.1
    Protein: 25.2 g
    Carbohydrate: 30.1 g
    Dietary Fiber: 3.603 g
    Total Sugars: 3.862 g
    Total Fat: 22.5 g
    Saturated Fat: 3.092 g
    Sodium: 307.7 mg

    Snack: Banana-Quinoa Pancake

    Notes

  • This recipe uses a pancake from Day 10 breakfast.
  • Ingredients

    1. 1 of the leftover banana-quinoa pancakes
    2. 1 tablespoon peanut butter

    Directions

    1. Spread the pancake with peanut butter. You can reheat the pancake before topping it with peanut butter.

    NUTRIENT TOTALS
    Calories: 160
    Protein: 7.984 grams
    Carbohydrate: 14.3 grams
    Dietary Fiber: 2.335 grams
    Total Sugars: 4.305 grams
    Total Fat: 8.757 grams
    Saturated Fat: 1.74 grams
    Sodium: 41.6 milligrams

    Dinner: Quinoa Veggie Stir-Fry

    Notes

  • Use pre-cut cauliflower from Day 10.
  • Use leftover cooked quinoa from Day 9.
  • Ingredients

    1. 2 teaspoons olive oil
    2. 1/2 cup chopped red onion
    3. 1/2 cup chopped carrots
    4. 3/4 cup finely chopped cauliflower
    5. 1/2 cup frozen and thawed precooked edamame (out of shell)
    6. 1/4 cup scallions
    7. 1 cup cooked quinoa
    8. 2 tablespoons low-sodium chicken broth
    9. 1 tablespoon tamari or soy sauce
    10. 2 teaspoons rice vinegar
    11. 1/2 teaspoon minced garlic

    Directions

    1. Heat olive oil in a medium skillet over medium-high heat. Add onion, carrots, and cauliflower and cook until they begin to soften, about 5 minutes.
    2. Meanwhile, whisk together chicken broth, soy sauce, orange juice, vinegar, and garlic.
    3. Add quinoa, edamame, and scallions to the pan, and stir to combine.
    4. Add in soy sauce mixture and stir to coat, cooking for another 2 minutes, or until everything is hot.

    NUTRIENT TOTALS
    Calories: 490.6
    Protein: 21.1 grams
    Carbohydrate: 67 grams
    Dietary Fiber: 14.4 grams
    Total Sugars: 11.9 grams
    Total Fat: 17.1 grams
    Saturated Fat: 2.274 grams
    Sodium: 630.7 milligrams

    Treat: Banana-Avocado "Ice Cream"

    Notes

  • Use second half of banana avocado dessert from Day 9.
  • Ingredients

    1. Leftover banana avocado dessert
    2. 1 teaspoon tahini
    3. 1/2 teaspoon maple syrup

    Directions

    1. Let the banana "ice cream" soften a little bit at room temperature for 5 minutes (it will be hard after being in the freezer).
    2. Drizzle banana “ice cream” with tahini mixed with maple syrup.

    NUTRIENT TOTALS
    Calories: 182.4
    Protein: 2.532 grams
    Carbohydrates: 23.9 grams
    Dietary Fiber: 5.399 grams
    Total Sugars: 12.6 grams
    Total Fat: 10.3 grams
    Saturated Fat: 1.507 grams
    Sodium: 15.9 milligrams

    Look Ahead

    Check out the recipes for Day 12.

    Image Source: POPSUGAR Photography / Cera Hensley
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