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Day 3: 2018 Clean-Eating Recipes

Recipes For Day 3 of Our 2018 Clean-Eating Plan

Prep Notes:

  • Use remaining bulgur wheat made on Day 1.
  • Warm Bulgur Cereal With Pear

    From C&J Nutrition

    Bulgur Chia Maple Hot Cereal With Pear and Walnuts

    Ingredients

    1. 2/3 cup cooked bulgur wheat (leftover)
    2. 2/3 cup unsweetened almond milk
    3. 2 teaspoons chia seeds
    4. 1 teaspoon maple syrup
    5. 1/4 teaspoon vanilla extract
    6. 1 medium pear, diced
    7. 1 tablespoon chopped walnuts

    Directions

    1. Combine bulgur, almond milk, chia seeds, maple syrup, and vanilla in a microwave-safe bowl. Stir until well combined. Let sit for 5 minutes.
    2. Microwave on high for 1 minute or until heated completely through. Top with diced pear and chopped walnuts.

    NUTRIENT TOTALS

    Calories: 337.9
    Protein: 8.184 g
    Carbohydrate: 55.9 g
    Dietary Fiber: 15.5 g
    Total Sugars: 22.3 g
    Total Fat: 10.4 g
    Saturated Fat: .883 g
    Sodium: 115.4 mg

    Prep Notes:

  • Save half of this avocado for snack on Day 4.
  • Chicken, Corn, and Avocado Spinach Salad

    From C&J Nutrition

    Chicken, Corn, and Avocado Spinach Salad

    Ingredients

    1. Salad
    2. 2 cups baby spinach, roughly chopped
    3. 1 cup chilled corn, cooked fresh or thawed from frozen
    4. 4 ounces cooked chicken breast (use leftover breast meat from Day 2 dinner)
    5. 1/4 avocado, diced or sliced
    1. Dressing
    2. 2 teaspoons olive oil
    3. 1 teaspoon red wine vinegar
    4. 2 teaspoons fresh orange juice / juice from 1/2 an orange
    5. 1/4 teaspoon ground cumin
    6. 1/4 teaspoon salt
    7. 1/4 teaspoon black pepper
    1. Side
    2. 1 cup grapes

    Directions

    1. Combine spinach, corn, chicken, and avocado in a large bowl. Whisk together olive oil, vinegar, orange juice, cumin, salt, and pepper in a separate container. Toss salad with dressing right before serving.
    2. Serve with 1 cup grapes.

    NUTRIENT TOTALS

    Calories: 548.9
    Protein: 41.7 g
    Carbohydrate: 57.8 g
    Dietary Fiber: 8.9 g
    Total Sugars: 22.7 g
    Total Fat: 17.8 g
    Saturated Fat: 3.4 g
    Sodium: 422 mg

    Prep Notes:

  • Eat leftover 3/4 cup from Day 2 breakfast.
  • Apple Cinnamon Overnight Oats

    C&J Nutrition

    Apple Cinnamon Overnight Oats | Recipe

    Ingredients

    1. 3/4 cup leftover overnight oats
    2. 1/3 cup chopped apple
    3. 2 teaspoons chopped walnuts

    Directions

    1. Top oats with walnuts and apple.

    NUTRIENT TOTALS

    Calories: 159.1
    Protein: 3.901 g
    Carbohydrate: 24.5 g
    Dietary Fiber: 3.802 g
    Total Sugars: 8.456 g
    Total Fat: 5.429 g
    Saturated Fat: .536 g
    Sodium: 58.3 mg

    Prep Notes:

  • This recipe makes 4 servings of chili. Eat 1/4 for dinner, save 1/4 for lunch on Day 4, and freeze the rest to keep eating clean after you complete the plan.
  • Make 4 servings of brown rice; eat 3/4 cup tonight and refrigerate the rest for Day 4 lunch, Day 5 dinner, and Day 6 lunch.
  • Turkey Butternut Squash Chili

    From C&J Nutrition

    Turkey Butternut Squash Chili

    Ingredients

    1. 1 1/2 cups brown rice, uncooked
    2. 1 tablespoon extra virgin olive oil
    3. 1 cup chopped yellow onion
    4. 1 pound ground turkey (Vegetarian swap: 1 package tempeh, crumbled)
    5. 2 teaspoons minced garlic
    6. 2 1/2 tablespoons tomato paste
    7. 2 tablespoons chili powder
    8. 1 tablespoon ground cumin
    9. 1 teaspoon dried oregano
    10. 1/4 teaspoon kosher salt
    11. 1/8 teaspoon cinnamon
    12. Dash cayenne pepper (optional for extra heat)
    13. 1 medium butternut squash, peeled, seeded, and cut into 1/2-inch cubes (about 3 cups)
    14. 1 4-ounce can green chilies
    15. 1 14.5-ounce can diced tomatoes, undrained
    16. 1 15-ounce can kidney beans, rinsed and drained
    17. 1 3/4 cups low-sodium chicken broth (Vegetarian swap: veggie broth)
    18. 1/4 cup cubed avocado, a quarter of a medium avocado

    Directions

    1. Cook brown rice according to package directions.
    2. Heat olive oil in a large saucepan over medium heat. Add onions and saute until they begin to soften, about 3 minutes. Add turkey, breaking it up with a fork to crumble. Cook until browned on the outside, about 5 minutes.
    3. Add chili powder, cumin, tomato paste, oregano, salt, cinnamon, and cayenne pepper; stir to mix and allow the tomato paste to darken, about 30 seconds.
    4. Add butternut squash, green chilies, kidney beans, diced tomatoes, and broth. Bring to a boil, then reduce heat and simmer, partially covered, until squash is tender, about 20-30 minutes.
    5. Serve 1 serving (1/4 of the chili) over 3/4 cup brown rice and top with avocado.

    NUTRIENT TOTALS

    Calories: 520.6
    Protein: 34.2 g
    Carbohydrate: 63.7 g
    Dietary Fiber: 12.1 g
    Total Sugars: 9.397 g
    Total Fat: 15.9 g
    Saturated Fat: 3.536 g
    Sodium: 813.4 mg

    Prep Notes:

  • Use the leftover coconut milk from Day 2.
  • The recipe makes 2 servings; eat one today and freeze the remaining portion for Day 5 treat.
  • Piña Colada "Nice" Cream

    C&J Nutrition

    Pina Colada "Nice" Cream Recipe

    Ingredients

    1. 1/3 cup coconut milk
    2. 1 cup frozen pineapple

    Directions

    1. Combine ingredients and blend in a blender or food processor until smooth, scraping down the sides as needed. It should be the texture of soft serve.

    Eat half for this treat. Freeze the remaining portion in an airtight container to be eaten on Day 5.

    Tip: After freezing, let thaw for 10-15 minutes to soften before eating.

    NUTRIENT TOTALS

    Calories: 178.8
    Protein: 1.243 g
    Carbohydrate: 28.2 g
    Dietary Fiber: 1.348 g
    Total Sugars: 25.8 g
    Total Fat: 8.076 g
    Saturated Fat: 7.062 g

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