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2-Week Clean-Eating Plan: Day 3 | Recipes

Day 3 Recipes: Clean-Eating Plan

Breakfast: Egg Sandwich With Avocado and Mushrooms

Open-Faced Egg Sandwich With Avocado and Sautéed Mushrooms

C&J Nutrition


  1. 1 slice sprouted-grain bread
    1 1/2 teaspoons olive oil, divided
    1/2 Hass avocado, mashed
    1/4 cup sliced cremini mushrooms (or your favorite variety)
    1 large egg
    Pinch of sea salt


  1. Heat 1/2 teaspoon olive oil in a medium skillet over medium heat. Place the bread in the skillet, and heat until toasted on both sides, about 1 minute per side.
  2. Remove the bread and add another 1/2 teaspoon oil to skillet and sauté the mushrooms until tender, about 3 1/2 minutes.
  3. Remove the mushrooms, and add remaining 1/2 teaspoon olive oil to pan, and cook the egg to desired doneness, about 3-4 minutes for over easy.
  4. Spread the avocado on the toast, and top with the egg, mushrooms, and a pinch of sea salt.

Calories: 343.8
Protein: 8.191 grams
Carbohydrate: 26.8 grams
Dietary Fiber: 8.731 grams
Total Sugars: 4.123 grams
Total Fat: 23.2 grams
Saturated Fat: 4.435 grams

Lunch: Chicken Chili and Tortilla

Note: Eat the leftover chicken chili (1/6 of the total recipe) with a sprouted-grain corn tortilla (C&J recommends Ezekiel brand tortillas).

Dinner: Hearty Sweet Potato and Mushroom Quinoa

Notes: Cook two sweet potatoes; use one for today's dinner and refrigerate one potato for breakfast on day five. If potatoes are still hard after first round of cooking, microwave both for 2-minute increments until they soften.
Make 1 1/4 cups quinoa (should yield 3 1/4 cups) and use 1 cup for this meal, and save the remaining quinoa for the meals on days four, six, and seven.

Hearty Sweet Potato and Mushroom Quinoa

C&J Nutrition

Hearty Sweet Potato and Mushroom Quinoa


  1. 1 tablespoon olive oil
    1/3 cup sliced yellow onion
    1 cup sliced cremini mushrooms (or your favorite variety)
    1 baked sweet potato, chopped
    1 cup cooked quinoa
    1/8 teaspoon coarse sea salt
    1/8 teaspoon chili powder


  1. Poke holes in sweet potato and microwave on high for 4 minutes, turning twice.
  2. Sauté the onion in the olive oil over medium heat until just tender, about 4 minutes.
  3. Add the mushrooms and cook until soft, about another 5 minutes. Add the sweet potato and cook just until golden.
  4. Stir in the quinoa, salt, and chile powder, and stir to combine, and heat through.

Calories: 474.7
Protein: 13 grams
Carbohydrate: 68.9 grams
Dietary Fiber: 10.3 grams
Total Sugars: 11.8 grams
Total Fat: 17.5 grams
Saturated Fat: 2.376 grams

Snack: Roasted Chickpeas

Note: Eat 2/3 cup left over from day one, you will eat the rest with dinner on day four.

Calories: 152.7
Protein: 5.475 grams
Carbohydrate: 19.1 grams
Dietary Fiber: 7.674 grams
Total Sugars: 1.413 grams
Total Fat: 6.533 grams
Saturated Fat: .794 gram

Treat: 2 Justin's Mini Peanut Butter Cup and "Milky" Tea With Honey

Note: Eat two Justin's dark chocolate mini peanut butter cups with a cup of herbal tea (chamomile or mint) with 1 teaspoon honey and 1/4 cup unsweetened almond milk.

Calories: 148.5
Protein: 2.901 grams
Carbohydrate: 18.3 grams
Dietary Fiber: 1.184 grams
Total Sugars: 15.4 grams
Total Fat: 9.48 grams
Saturated Fat: 3.99 grams

Image Source: POPSUGAR Photography/Sarah Lipoff
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