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Day 2: Clean-Eating Recipes

Day 2 Recipes For Our Clean-Eating Plan


Today's recipes will definitely keep you feeling full! If didn't prep your eggs yesterday, be sure to hard-boil two this morning — one you will eat for your snack later today and the other you will use for breakfast tomorrow.

Breakfast: Banana Walnut Chia Pudding

Breakfast: Banana Walnut Chia Pudding

Notes

  • This needs to be prepared ahead of time (at least 2 hours or overnight)
  • Makes 1 breakfast portion for Day 2 and treats for Days 3 and 5
  • Banana Walnut Chia Pudding Recipe

    Ingredients

    1. 1 ripe banana
    2. 2 cups unsweetened vanilla almond milk
    3. 1/3 cup chia seeds
    4. 1 teaspoon vanilla extract
    5. 1/2 teaspoon cinnamon
    6. 1 tablespoon chopped walnuts
    7. 2 teaspoons cacao nibs

    Directions

    1. In a medium bowl, mash banana and whisk with almond milk, chia seeds, vanilla extract, and cinnamon until combined. Refrigerate covered for at least 2 hours or overnight.
    2. For breakfast, portion out 1/2 of the chia pudding into a bowl or jar, and top with walnuts and cacao nibs.
    3. Split the remaining chia pudding in half to use in two separate snacks later in the week.

    NUTRIENT TOTALS
    Calories: 357
    Protein: 11.7 grams
    Carbohydrate: 21.4 grams
    Dietary Fiber: 21 grams
    Total Sugars: 7.411 grams
    Total Fat: 24.6 grams
    Saturated Fat: 3.412 grams
    Sodium: 180.7 milligrams

    Lunch: Chopped Salad With Salmon

    Lunch: Chopped Salad With Salmon

    Notes

  • Use leftover salmon from Day 1
  • Use pesto prepped Day 1
  • Salmon Garbanzo Bean Veggie Chopped Salad Recipe

    Ingredients

    1. 1 cup roughly chopped baby spinach
    2. 1/2 cup chopped carrot
    3. 1/2 cup chopped red bell pepper
    4. 1/3 cup rinsed and drained canned garbanzo beans
    5. 2 tablespoons chopped parsley
    6. 4 ounces broiled lemon salmon (left over from Day 1)
    7. 1 tablespoon pesto (prepared Day 1)
    8. 2 teaspoons lemon juice
    9. 1 teaspoon olive oil

    Directions

    1. In a medium-sized bowl, toss together spinach, carrot, bell pepper, drained beans, and parsley.
    2. Chopped leftover broiled salmon and gently toss into salad mixture.
    3. Whisk together pesto, lemon juice, and olive oil; drizzle over the salad and toss to coat.

    NUTRIENT TOTALS
    Calories: 435
    Protein: 29.3 grams
    Carbohydrate: 26 grams
    Dietary Fiber: 5 grams
    Total Sugars: 7 grams
    Total Fat: 24 grams
    Saturated Fat: 3.325 grams
    Sodium: 280 milligrams

    Snack: Hard-Boiled Egg + Nuts

    Snack: Hard-Boiled Egg + Nuts

    Hard-Boiled Egg With Nuts

    Ingredients

    1. 1 hard-boiled egg
    2. 1 tablespoon walnuts



    Directions

    1. Sprinkle egg with salt, pepper, and paprika. Then enjoy this protein-rich snack.

    NUTRIENT TOTALS
    Calories: 126.1
    Protein: 7.407 grams
    Carbohydrate: 1.588 grams
    Dietary Fiber: .502 grams
    Total Sugars: .756 grams
    Total Fat: 10.2 grams
    Saturated Fat: 2.086 grams
    Sodium: 139.1 milligrams

    Dinner: Garlic Mustard Chicken + Potato Wedges + Broccoli

    Dinner: Garlic Mustard Chicken + Potato Wedges + Broccoli

    Notes

  • While making today's dinner, bake a potato for Day 4 lunch
  • Save 1/2 of cooked broccoli for Day 3 dinner
  • Save 2/3 cooked chicken for lunch on Days 3 and 4

  • Garlic Mustard Chicken With Potato Wedges and Broccoli

    Ingredients

    1. 1 medium russet potato (to bake for Day 4 lunch)
    2. 1 medium russet potato, cut into wedges
    3. 1 tablespoon plus 2 teaspoons olive oil
    4. 1/2 teaspoon garlic powder
    5. 1/4 teaspoon salt
    6. 1/4 teaspoon dried oregano
    7. 12 ounces skinless boneless chicken thighs
    8. 2 tablespoons grainy mustard
    9. 2 cloves of garlic, minced
    10. 1 tablespoon lemon juice
    11. 1 tablespoon fresh parsley
    12. 2 cups cut broccoli

    Directions

    1. Preheat oven to 400ºF. Poke several holes in a potato, using a knife or fork, and wrap in foil. Place in the oven, set a timer for 50 minutes, and carry on with dinner prep. You'll use this baked potato for Day 4 lunch.
    2. Line a baking sheet with parchment paper or aluminum foil.
    3. In a small bowl, combine garlic powder, salt, and dried oregano; set aside.
    4. Toss potato wedges and toss with 2 teaspoons olive oil and half of the garlic spice blend.
    5. Space the potato wedges out evenly on 1/2 of a large aluminum-foil-covered baking sheet, leaving room on the other half of the baking sheet.
    6. Add a pinch of salt and pepper to both sides of the chicken thighs.
    7. Mix together mustard, garlic, lemon juice, and parsley.
    8. Brush chicken thighs with the mustard mixture.
    9. Place chicken on the baking sheet next to the potato wedges. Bake for 20 minutes, turning potatoes halfway through cooking time, or until potatoes are crispy and chicken is cooked to an internal temperature of 165ºF.Reserve 2/3 cooked chicken for lunch on Days 3 and 4.
    10. Toss broccoli in remaining 1 tablespoon olive oil and coat with the remaining spice blend. Arrange broccoli on a separate baking sheet covered in foil and roast for 15 minutes, turning once throughout cooking time, until broccoli is tender and slightly browned on the edges. Reserve 1/2 of the broccoli for dinner tonight, and refrigerate the rest for use with Day 3 dinner.
    11. Serve potato wedges with 4 ounces of chicken (1/3 of prepared chicken), potato wedges, and 1 cup of the cooked broccoli.

    NUTRIENT TOTALS
    Calories: 484.9
    Protein: 29.1 grams
    Carbohydrate: 44.3 grams
    Dietary Fiber: 5.103 grams
    Total Sugars: 2.799 grams
    Total Fat: 22.2 grams
    Saturated Fat: 3.487 grams
    Sodium: 134.4 milligrams

    Treat: Dates Stuffed With Coconut and Cacao

    Treat: Dates Stuffed With Coconut and Cacao

    Stuffed Date With Coconut and Cacao Nibs Recipe

    Ingredients

    1. 1 pitted medjool date, sliced open lengthwise
    2. 2 teaspoons almond butter
    3. 1 teaspoon unsweetened coconut flakes
    4. 2 teaspoons cacao nibs

    Directions

    1. Stuff the date with almond butter; top with 1 teaspoon unsweetened coconut flakes and cacao nibs.

    NUTRIENT TOTALS
    Calories: 174.2
    Protein: 3.095 grams
    Carbohydrate: 23.6 grams
    Dietary Fiber: 4.421 grams
    Total Sugars: 17.1 grams
    Total Fat: 9.81 grams
    Saturated Fat: 2.796 grams
    Sodium: 53 milligrams

    Look Ahead

    Check out the recipes for Day 3.

    Image Source: POPSUGAR Photography / Cera Hensley
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