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
From C&J Nutrition
Notes
Ingredients
- 1 cup cooked bulgur
3/4 cup unsweetened almond milk
3/4 cup strawberries (or any other berries), fresh or frozen
1/4 cup chopped pecans
Directions
- Add almond milk to bulgur wheat in a microwave-safe bowl. Heat for 30 seconds on high, or until just hot throughout.
- 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
Information
- Category
- Breakfast/Brunch
- Cuisine
- North American
Lunch: Tuna Salad Over Greens
From C&J Nutrition
Notes
Ingredients
- 2 cups arugula
1/2 cup cooked brown rice
Remaining tuna salad
1 teaspoon balsamic vinegar
2 teaspoons olive oil
Dash of garlic powder
Directions
- Top arugula with brown rice, then the leftover tuna salad.
- 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
Information
- Category
- Main Dishes
- Cuisine
- North American
- Yield
- 1
Snack: Banana-Quinoa Pancake
From C&J Nutrition
Notes
Ingredients
- 1 of the leftover banana-quinoa pancakes
1 tablespoon peanut butter
Directions
- 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
Information
- Category
- Desserts
- Cuisine
- North American
- Yield
- 1
Dinner: Quinoa Veggie Stir-Fry
From C&J Nutrition
Notes
Ingredients
- 2 teaspoons olive oil
1/2 cup chopped red onion
1/2 cup chopped carrots
3/4 cup finely chopped cauliflower
1/2 cup frozen and thawed precooked edamame (out of shell)
1/4 cup scallions
1 cup cooked quinoa
2 tablespoons low-sodium chicken broth
1 tablespoon tamari or soy sauce
2 teaspoons rice vinegar
1/2 teaspoon minced garlic
Directions
- 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.
- Meanwhile, whisk together chicken broth, soy sauce, orange juice, vinegar, and garlic.
- Add quinoa, edamame, and scallions to the pan, and stir to combine.
- 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
Information
- Category
- Main Dishes
- Cuisine
- North American
Treat: Banana-Avocado "Ice Cream"
From C&J Nutrition
Notes
Ingredients
- Leftover banana avocado dessert
1 teaspoon tahini
1/2 teaspoon maple syrup
Directions
- Let the banana "ice cream" soften a little bit at room temperature for 5 minutes (it will be hard after being in the freezer).
- 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
Information
- Category
- Desserts
- Cuisine
- North American
Look Ahead
Check out the recipes for Day 12.
