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Day 4: 2018 Clean-Eating Recipes

Recipes For Day 4 of Our 2018 Clean-Eating Plan

Prep Notes:

  • This recipe finishes up the overnight oats from Day 2.
  • Banana Cinnamon Overnight Oats

    C&J Nutrition

    Banana Cinnamon Overnight Oats

    Ingredients

    1. 3/4 cup overnight oats (left over from Day 2)
    2. 1 banana, sliced
    3. 1 tablespoon chopped walnuts

    Directions

    1. Top overnight oats with banana and walnuts.

    NUTRIENT TOTALS

    Calories: 348.5
    Protein: 8.141 g
    Carbohydrate: 63.8 g
    Dietary Fiber: 8.353 g
    Total Sugars: 22.6 g
    Total Fat: 7.977 g
    Saturated Fat: .886 g
    Sodium: 116.9 mg

    Prep Notes:

  • Eat leftovers from last night's dinner.
  • Turkey Butternut Squash Chili

    C&J Nutrition

    Turkey and Butternut Squash Chili | Recipe

    Ingredients

    1. 1 1/2 cups butternut squash turkey chili
    2. 3/4 cup cooked brown rice

    Directions

    1. Serve chili over brown rice.

    NUTRIENT TOTALS

    Calories: 500.4
    Protein: 34 g
    Carbohydrate: 59.3 g
    Dietary Fiber: 12.7 g
    Total Sugars: 9.445 g
    Total Fat: 15.8 g
    Saturated Fat: 3.51 g
    Sodium: 815.8 mg

    Hard-Boiled Egg and Grapes

    C&J Nutrition

    Hard-Boiled Egg and Grapes

    Ingredients

    1. 1 hard-boiled egg
    2. 1 cup grapes

    Directions

    1. Enjoy your egg with salt and pepper with a side of grapes.

    NUTRIENT TOTALS

    Calories: 139.1
    Protein: 6.87 g
    Carbohydrate: 16.3 g
    Dietary Fiber: .828 g
    Total Sugars: 15.5 g
    Total Fat: 5.627 g
    Saturated Fat: 1.738 g
    Sodium: 63.8 mg

    Prep Notes:

  • Eat 2/3 of the frittata for tonight's dinner, saving 1/3 for breakfast tomorrow (Day 5).
  • Today's treat needs to be chilled for an hour, so consider making before starting dinner prep.
  • Sweet Potato and Mushroom Frittata

    C&J Nutrition

    Sweet Potato and Mushroom Frittata With Red Onion

    Ingredients

    1. 1 tablespoon olive oil
    2. 1 medium sweet potato, cut into 1/2-inch cubes
    3. 1/2 medium red onion, sliced into half moons
    4. 2/3 cup sliced mushrooms
    5. 4 large eggs
    6. 2 egg whites
    7. 3 tablespoons almond milk
    8. 1/4 teaspoon salt
    9. 1/8 teaspoon black pepper

    Directions

    1. Preheat oven to 350ºF.
    2. Heat a large oven-safe skillet over medium heat. Add olive oil and heat for 1 minute. Add sweet potato, mushrooms, and onion. Cook, stirring often, until vegetables are tender but sweet potato is not mushy, about 10 minutes.
    3. Meanwhile, whisk eggs, egg whites, almond milk, salt, and pepper in a medium bowl. Spread the sweet potato and onion evenly in the pan, then pour egg mixture over the top. Transfer the skillet to the oven and bake for 15 minutes, or until eggs are set and cooked through. Let frittata cool for 5 minutes.
    4. Cut the frittata into thirds. Serve 2/3 of the frittata for dinner and refrigerate the remaining 1/3 portion for breakfast tomorrow (Day 5).
    5. NUTRIENT TOTALS

      Calories: 402
      Protein: 12.3 g
      Carbohydrate: 10.8 g
      Dietary Fiber: 1.736 g
      Total Sugars: 3.904 g
      Total Fat: 12.1 g
      Saturated Fat: 2.926 g
      Sodium: 165.6 mg

    Prep Notes:

  • This recipe makes four truffles; eat two tonight and save two for your treat on Day 6.
  • Almond Cacao Truffles

    C&J Nutrition

    Almond Cacao Truffles

    Ingredients

    1. 2 tablespoons rolled oats
    2. 2 tablespoons almond butter
    3. 2 teaspoons maple syrup
    4. 1 teaspoon coconut oil
    5. 1 tablespoon unsweetened cocoa or cacao powder

    Directions

    1. Add all ingredients to a small food processor or blender. Blend until mixture is combined and sticky. Roll into 4 even balls and freeze on a plate lined with parchment paper for 1 hour. Eat two today and save two for your treat on Day 6.

    NUTRIENT TOTALS

    Calories: 163.1
    Protein: 3.61 g
    Carbohydrate: 12.8 g
    Dietary Fiber: 2 g
    Total Sugars: 5.363 g
    Total Fat: 12.4 g
    Saturated Fat: 3.112 g
    Sodium: 73.7 mg

    .

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