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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

  • Chop and freeze 1/2 banana (this is for your smoothie today)
  • Cook 2 hard-boiled eggs for Day 2 snack and Day 3 breakfast
  • Grate (or shred) 2 cups carrots (if you didn't buy shredded carrots)
  • Freeze steak for Day 6 dinner
  • Prepare chia pudding base (here's the recipe) for Day 2 breakfast and snack on Days 3 and 5
  • What to Prep While Making Dinner

  • Prepare extra buckwheat to use for multiple meals this week
  • Cook extra salmon for Day 2 lunch
  • Make extra pesto for Day 2 lunch
  • For more details on how the plan works, read: Welcome to Your Clean-Eating Plan For 2017

    Breakfast: Sunrise Smoothie

    Breakfast: Sunrise Smoothie

    Orange Carrot Smoothie

    Ingredients

    1. 1 1/4 cups unsweetened vanilla almond milk
    2. 1/2 medium orange
    3. 1/2 banana, frozen in chunks
    4. 1/2 cup shredded carrots
    5. 1 tablespoon almond butter
    6. 1 tablespoon chia seeds

    Directions

    1. 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

    Lunch: Avocado Tuna Salad

    Lunch: Avocado Tuna Salad

    Notes

    Use juice leftover orange half from breakfast.

    Spinach Avocado Tuna Salad With Orange Vinaigrette Recipe

    Ingredients

    1. 1 tablespoon fresh orange juice
    2. 2 teaspoons balsamic vinegar
    3. 1 teaspoon orange zest
    4. 1 teaspoon olive oil
    5. 1/8 teaspoon salt
    6. 1/8 teaspoon ground black pepper
    7. 1 5-ounce can albacore tuna in water, drained
    8. 1/2 cup chopped carrot
    9. 1/4 avocado, diced
    10. 1 1/2 cups roughly chopped baby spinach
    11. 1/2 cup chopped cucumber

    Directions

    1. In a medium bowl, whisk together orange juice, balsamic vinegar, zest, olive oil, salt, and pepper and set aside.
    2. Combine tuna and avocado, likely mashing some of the avocado with a fork to combine with the tuna.
    3. 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

    Snack: Pistachio-Crusted Pears

    Snack: Pistachio-Crusted Pears

    Notes

  • Save 1/2 of pear for Day 3 breakfast
  • Almond Butter Pistachio-Crusted Pears Recipe

    Ingredients

    1. 1/2 medium pear, thick sliced (wrap remaining half for Day 3 breakfast)
    2. 2 teaspoons almond butter
    3. 1 tablespoon chopped pistachios


    Directions

    1. 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

    Dinner: Salmon Buckwheat Bowl With Pesto

    Dinner: Salmon Buckwheat Bowl With Pesto

    Notes

  • Save 1/2 cup of buckwheat for Day 3 lunch
  • Save 1/2 cooked salmon for Day 2 lunch
  • Save 1/4 cup pesto for Day 2 lunch; freeze the rest for later
  • Freeze 1 cup buckwheat for Day 4 snack and Day 5 lunch
  • Salmon Veggie Buckwheat Bowl With Pesto Recipe

    Ingredients

    1. Pesto:
    2. Makes about 3/4 cup pesto
    1. 1/4 cup roughly chopped walnuts
    2. 2 cloves fresh garlic
    3. 2 cups fresh basil
    4. 1 tablespoon lemon juice
    5. 1/2 cup extra virgin olive oil
    6. 1/4 teaspoon salt
    7. 1/4 teaspoon black pepper
    1. Buckwheat:
    2. Makes 2 1/2 cups cooked buckwheat
    1. 2 1/2 cups water
    2. 1 1/4 cup toasted buckwheat groats (if using raw groats, toast over medium heat in medium skillet until fragrant, about 5 minutes)
    3. 1 teaspoon olive oil
    1. Salmon bowl:
    1. 8-ounce salmon filet
    2. 1 tablespoon lemon juice
    3. 1/4 teaspoon garlic powder
    4. 1/4 teaspoon salt
    5. Black pepper to taste
    6. 2 teaspoons olive oil
    7. 1/2 cup sliced red bell pepper
    8. 1/2 cup sliced yellow onion
    9. 1/2 cup sliced zucchini
    10. 1 cup cooked buckwheat
    11. 1 tablespoon pesto

    Directions

    Pesto

    1. In a blender or food processor, pulse walnuts and garlic together until minced.
    2. Add basil and lemon juice and process again until minced.
    3. Drizzle in olive oil until and blend until fully incorporated.
    4. Stir in salt and black pepper to taste.
    5. Add 1 teaspoon of warm water to thin out pesto as needed.
    6. Reserve 1/4 cup for meals this week, then freeze the rest in ice cube trays).

    Buckwheat

    1. Combine water, oil, and buckwheat in a medium saucepan.
    2. Bring to a boil, then reduce heat to simmer.
    3. Cover and cook for 10 minutes, or until buckwheat is tender.
    4. Drain off any excess liquid.
    5. 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

    1. Preheat the broiler to high.
    2. Rub the top (nonskin) side of the salmon filet with lemon juice, garlic powder, salt, and black pepper.
    3. Broil for 6-7 minutes, or until salmon is cooked fully and flakes with a fork.
    4. Cut the salmon in half and store the remaining 4 ounces for Day 2 lunch.
    5. 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.
    6. 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

    Treat: Golden Milk + Chocolate

    Treat: Golden Milk + Chocolate

    Notes

  • This recipe makes 2 servings; freeze 1 in a popsicle mold for Day 5 treat
  • Golden Milk With Raw Honey Recipe

    Ingredients

    1. 1 cup water
    2. 1 1/2 teaspoons ground turmeric
    3. 1/2 teaspoon cinnamon
    4. 1/4 teaspoon cardamom
    5. Pinch cloves
    6. Pinch salt
    7. Pinch black pepper
    8. 2 1/2 cups unsweetened vanilla almond milk
    9. 1/2 teaspoon vanilla extract
    10. 1 1/2 teaspoons raw honey
    11. 1 teaspoon coconut oil
    12. 1/2 ounce dark chocolate

    Directions

    1. In a small saucepan over medium-high heat, whisk together water, turmeric, cinnamon, cardamom, cloves, sea salt, and fresh ground black pepper.
    2. Heat the mixture until just before boiling, then turn off heat, cover and let sit for 5 minutes.
    3. After the mixture sits, whisk in almond milk, vanilla extract, honey, and coconut oil, and heat to steaming hot again.
    4. 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

    Look Ahead

    Check out the recipes for Day 2.

    Image Source: POPSUGAR Photography / Cera Hensley
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