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Day 12: 2018 Clean-Eating Recipes

Recipes For Day 12 of Our 2018 Clean-Eating Plan

PB&J Oatmeal Bar

PB&J Oatmeal Bar

Peanut Butter and "Jelly" Oatmeal Breakfast Bar

Ingredients

  1. 1 leftover PB&J bar from Day 8

Directions

  1. Eat one bar made on Day 8.

NUTRIENT TOTALS

Calories: 368.4
Protein: 14.4 g
Carbohydrate: 38 g
Dietary Fiber: 9.431 g
Total Sugars: 12.1 g
Total Fat: 19.6 g
Saturated Fat: 5.993 g
Sodium: 77.9 mg

Prep Notes:

  • Use the collard green leaf that you prepped at dinner on Day 11.
  • Turkey-Veggie-Quinoa Collard Wrap

    Turkey-Veggie-Quinoa Collard Wrap

    Turkey, Hummus, Carrot, and Quinoa Collard Wrap

    Ingredients

    1. 1 large collard leaf, plunged into boiling water for 1 minute to soften
    2. 1/4 cup hummus
    3. 1/4 cup shredded carrot
    4. 1 cup cooked quinoa
    5. 2 slices nitrate/nitrite-free turkey (Vegetarian swap: 1/3 cup beans)

    Directions

    1. Remove the thick part of the center rib of the collard green, about halfway up the leaf. Take the two bottom halves and slightly overlap them to form one large green.
    2. Stir hummus and carrot into quinoa. Spread mixture onto center of collard green and top with turkey slices. Fold top and bottom over and roll up like a burrito.

    NUTRIENT TOTALS

    Calories: 426.8
    Protein: 29.2 g
    Carbohydrate: 56.2 g
    Dietary Fiber: 9.646 g
    Total Sugars: 3.241 g
    Total Fat: 9.343 g
    Saturated Fat: 1.278 g
    Sodium: 213.8 mg

    Lemon-Chia Energy Bites

    Lemon-Chia Energy Bites

    Lemon-Chia Energy Bites | Snack

    Ingredients

    1. 1 lemon-chia bite

    Directions

    1. Eat 1 energy bite that you made on Day 8.

    NUTRIENT TOTALS

    Calories: 163.3
    Protein: 2.257 g
    Carbohydrate: 23.2 g
    Dietary Fiber: 5.586 g
    Total Sugars: 16.6 g
    Total Fat: 8.311 g
    Saturated Fat: 5.642 g
    Sodium: 4.87 mg

    Prep Notes:

  • While brussels sprouts are cook, roast potatoes for lunch for Day 13 and breakfast for Day 14.
  • Use leftover quinoa cooked for Day 11 dinner.
  • Eat one serving of quinoa pilaf today and save the remaining portion for lunch on Day 14.
  • Steak + Brussels Sprouts + Quinoa Pilaf

    Steak + Brussels Sprouts + Quinoa Pilaf

    Skillet Steak With Brussels Sprouts

    Ingredients

    1. 4 teaspoons olive oil, divided
    2. 4 cups brussels sprouts, halved
    3. 4 ounce tri-tip beef (preferably grass-fed) (Vegetarian swap: 4-ounce piece of firm tofu)
    4. 1 1/2 cups cooked quinoa
    5. 2 tablespoons dried cranberries
    6. 2 tablespoons chopped walnuts

    Directions

    1. Preheat oven to 400ºF. Toss brussels sprouts with 2 teaspoons olive oil and a pinch of salt and pepper and spread out over a baking sheet. Bake until golden and soft, about 45 minutes.
    2. While brussels sprouts are cooking, roast 2 cups diced yukon gold potato in 2 teaspoons olive oil and a pinch of salt until golden and soft, about 35 minutes.
    3. When the brussels sprouts are nearly done, heat an oven-safe skillet over medium-high heat. Add 1 teaspoon olive oil and steak and cook until golden on both sides, about 1 1/2 minutes per side. Transfer skillet to oven and cook until steak has an internal temperature of 155ºF (medium), about 4 minutes. Remove from skillet and let rest for 5 minutes before serving.
    4. While steak rests, toss together quinoa, cranberries, walnuts, 1 teaspoon olive oil, and a pinch of salt and pepper. Divide mixture in half and store half in the refrigerator. Serve half with half of the brussels sprouts and the steak.
    5. Refrigerate roasted potato for lunch on Day 13 and breakfast on Day 14. Refrigerate extra serving of pilaf for lunch on Day 14.
    6. NUTRIENT TOTALS

      Calories: 580.6
      Protein: 37.3 g
      Carbohydrate: 48.7 g
      Dietary Fiber: 11.2 g
      Total Sugars: 7.17 g
      Total Fat: 28 g
      Saturated Fat: 4.717 g
      Sodium: 115.5 mg

    Broiled Maple Grapefruit

    Broiled Maple Grapefruit

    Broiled Maple Grapefruit | Recipe

    Ingredients

    1. 1 large grapefruit
    2. 2 teaspoons maple syrup

    Directions

    1. Preheat broiler on high. Slice the grapefruit in half and place, cut side up, under the broiler until the flesh begins to look puffy, about 2 minutes.
    2. Drizzle 1 teaspoon of maple syrup over each half and place under the broiler again until lightly browned, about 2 more minutes.

    NUTRIENT TOTALS

    Calories: 140.7
    Protein: 2.092 g
    Carbohydrate: 35.7 g
    Dietary Fiber: 3.652 g
    Total Sugars: 31 g
    Total Fat: .358 g
    Saturated Fat: .051 g
    Sodium: 1.188 mg

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