Day 3: 2018 Clean-Eating Recipes
Recipes For Day 3 of Our 2018 Clean-Eating Plan
Prep Notes:
Warm Bulgur Cereal With Pear
From C&J Nutrition
Ingredients
- 2/3 cup cooked bulgur wheat (leftover)
2/3 cup unsweetened almond milk
2 teaspoons chia seeds
1 teaspoon maple syrup
1/4 teaspoon vanilla extract
1 medium pear, diced
1 tablespoon chopped walnuts
Directions
- Combine bulgur, almond milk, chia seeds, maple syrup, and vanilla in a microwave-safe bowl. Stir until well combined. Let sit for 5 minutes.
- 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
Information
- Category
- Breakfast/Brunch
- Cuisine
- North American
- Yield
- 1
Prep Notes:
Chicken, Corn, and Avocado Spinach Salad
From C&J Nutrition
Ingredients
- Salad
2 cups baby spinach, roughly chopped
1 cup chilled corn, cooked fresh or thawed from frozen
4 ounces cooked chicken breast (use leftover breast meat from Day 2 dinner)
1/4 avocado, diced or sliced
- Dressing
2 teaspoons olive oil
1 teaspoon red wine vinegar
2 teaspoons fresh orange juice / juice from 1/2 an orange
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon black pepper
- Side
1 cup grapes
Directions
- 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.
- 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
Information
- Category
- Main Dishes
- Cuisine
- North American
Prep Notes:
Apple Cinnamon Overnight Oats
Ingredients
- 3/4 cup leftover overnight oats
1/3 cup chopped apple
2 teaspoons chopped walnuts
Directions
- 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
Information
- Category
- Snacks
- Cuisine
- North American
Prep Notes:
Turkey Butternut Squash Chili
From C&J Nutrition
Ingredients
- 1 1/2 cups brown rice, uncooked
1 tablespoon extra virgin olive oil
1 cup chopped yellow onion
1 pound ground turkey (Vegetarian swap: 1 package tempeh, crumbled)
2 teaspoons minced garlic
2 1/2 tablespoons tomato paste
2 tablespoons chili powder
1 tablespoon ground cumin
1 teaspoon dried oregano
1/4 teaspoon kosher salt
1/8 teaspoon cinnamon
Dash cayenne pepper (optional for extra heat)
1 medium butternut squash, peeled, seeded, and cut into 1/2-inch cubes (about 3 cups)
1 4-ounce can green chilies
1 14.5-ounce can diced tomatoes, undrained
1 15-ounce can kidney beans, rinsed and drained
1 3/4 cups low-sodium chicken broth (Vegetarian swap: veggie broth)
1/4 cup cubed avocado, a quarter of a medium avocado
Directions
- Cook brown rice according to package directions.
- 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.
- 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.
- 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.
- 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
Information
- Category
- Main Dishes
- Cuisine
- North American
Prep Notes:
Piña Colada "Nice" Cream
Ingredients
- 1/3 cup coconut milk
1 cup frozen pineapple
Directions
- 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
Information
- Category
- Desserts
- Cuisine
- North American
