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Day 12: Clean-Eating Recipes

Recipes For Day 12 of Our Clean-Eating Plan

From a frittata for breakfast to spaghetti squash for dinner, you're going to love today's meals.

Breakfast: Swiss Chard Frittata

Notes

Use leftover quinoa from Day 9.

Ingredients

  1. 2 teaspoons olive oil
  2. 1 cup chopped Swiss chard
  3. 1/3 cup chopped grape tomatoes
  4. 1/3 cup cooked quinoa
  5. 2 eggs
  6. 1 egg white
  7. 1/8 teaspoon salt

Directions

  1. In a small oven-safe skillet, saute the Swiss chard in olive oil over medium heat until wilted, about 2 minutes.
  2. Add tomato and quinoa and continue cooking until heated through.
  3. Whisk eggs, egg white, and salt and pour over veggie mixture.
  4. Cook over medium heat until egg begins to firm.
  5. Place under broiler and cook until top is golden, about 2 more minutes.

NUTRIENT TOTALS
Calories: 329.3
Protein: 19.9 grams
Carbohydrate: 17.4 grams
Dietary Fiber: 2.891 grams
Total Sugars: 2.829 grams
Total Fat: 19.9 grams
Saturated Fat: 4.534 grams
Sodium: 420.4 milligrams

Lunch: Asian Chicken Salad

Notes

Use leftover sesame chicken from Day 10.

Ingredients

  1. 1 cup arugula
  2. 1/2 cup chopped cucumber
  3. 1/4 cup chopped carrot
  4. 1/3 cup sliced strawberries
  5. 1 serving sesame chicken, sliced
  6. 1 teaspoon tamari
  7. 2 teaspoons sesame oil
  8. 2 teaspoons rice vinegar
  9. 2 teaspoons sesame seeds

Directions

  1. Toss arugula, cucumber, carrot, and strawberries together.
  2. Whisk together tamari, sesame oil, and vinegar.
  3. Pour over greens and toss to coat.
  4. Top with chicken and sprinkle with sesame seeds.

NUTRIENT TOTALS
Calories: 434.7
Protein: 21.8 grams
Carbohydrate: 11.9 grams
Dietary Fiber: 4.007 grams
Total Sugars: 5.744 grams
Total Fat: 32.8 grams
Saturated Fat: 7.027 grams
Sodium: 454.6 milligrams

Snack: Grapes and Pecans

Ingredients

  1. 1 cup grapes
  2. 10 pecan halves

Directions

NUTRIENT TOTALS
Calories: 176.1
Protein: 2.115 grams
Carbohydrate: 22.5 grams
Dietary Fiber: 2.38 grams
Total Sugars: 18.1 grams
Total Fat: 10.4 grams
Saturated Fat: .937 grams
Sodium: 2.265 milligrams

Dinner: Cod With Pesto + Spaghetti Squash

Notes

  • Save 2/3 of spaghetti squash for Day 13 breakfast and Day 14 lunch.
  • Save 1/2 pesto for Day 14 lunch.

  • Ingredients

    1. 1 medium-large spaghetti squash (about 3 pounds)
    2. 1/2 avocado
    3. 1/4 cup hemp seeds
    4. 1/4 cup fresh basil
    5. 3/4 cup arugula
    6. 2 tablespoons lemon juice
    7. 6 ounces cod
    8. 2 teaspoons olive oil
    9. Pinch each: salt, pepper

    Directions

    1. Preheat oven to 400°F. Slice the squash in half, remove seeds, and place cut-side down in a baking dish. Add enough water to the dish to just coat the bottom. Bake until squash is tender, about 45 minutes.
    2. While squash cooks, add avocado, hemp seeds, basil, arugula, and lemon juice to a blender and puree until smooth. Add water, 1 tablespoon at a time, if it needs to be thinned out.
    3. Heat olive oil in a skillet over medium-high heat. Sprinkle cod with a pinch of salt and pepper and cook over medium-high heat until fish is firm and golden on both sides, flipping once, about 5 minutes.
    4. Using a fork, gently scrape the squash flesh from the skin. Put 2/3 of the squash in a container and save for meals on Days 13 and 14. Toss the remaining 1/3 of the squash with half of the avocado pesto (save the other half of the pesto for Day 14 lunch). Top with cod.

    NUTRIENT TOTALS
    Calories: 464.8
    Protein: 35.7 grams
    Carbohydrate: 27.6 grams
    Dietary Fiber: 9.099 grams
    Total Sugars: 9.125 grams
    Total Fat: 25.1 grams
    Saturated Fat: 3.461 grams
    Sodium: 726.9 milligrams

    Treat: Coconut-Maple Broiled Banana

    Ingredients

    1. 1 banana
    2. 1/2 teaspoon coconut oil
    3. 1/2 teaspoon maple syrup
    4. 1 teaspoon chopped pecans

    Directions

    1. Heat broiler to high.
    2. Slice banana in half lengthwise and drizzle cut side with oil and syrup.
    3. Broil until golden, about 2 minutes.
    4. Sprinkle with pecans and serve.

    NUTRIENT TOTALS
    Calories: 147.6
    Protein: 1.494 grams
    Carbohydrate: 29.3 grams
    Dietary Fiber: 3.286 grams
    Total Sugars: 16.3 grams
    Total Fat: 6.556 grams
    Saturated Fat: 4.191 grams
    Sodium: 1.45 milligrams

    Look Ahead

    Check out the recipes for Day 13.

    Image Source: POPSUGAR Photography / Cera Hensley
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