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Day 4: Clean-Eating Recipes

Recipes For Day 4 of Our Clean-Eating Plan

Today's meals make good use of already prepared ingredients, which saves time in the kitchen. Less meal prep means more time to enjoy life.

Breakfast: Flourless Pancakes

Notes

  • Use leftover cashew cream from Day 3
  • Ingredients

    1. 1 egg
    2. 1/2 banana, mashed
    3. 1/4 cup rolled oats
    4. 1 tablespoon unsweetened vanilla almond milk
    5. 1/4 teaspoon cinnamon
    6. 1/2 teaspoon coconut oil
    7. 1/4 cup diced apple
    8. 1 teaspoon unsweetened shredded coconut
    9. 1 tablespoon cashew cream (leftover from Day 3)

    Directions

    1. Whisk together egg, mashed banana, rolled oats, almond milk, and cinnamon. Let mixture sit for 5 minutes.
    2. Heat coconut oil in a medium skillet over medium heat.
    3. Spoon the oat batter into the skillet to form two rounds and cook until each pancake is firm. Flip and cook until golden, about 3 minutes each side.
    4. Top with apple, shredded coconut, and cashew cream.

    NUTRIENT TOTALS
    Calories: 355.6
    Protein: 12 grams
    Carbohydrate: 37.1 grams
    Dietary Fiber: 5.265 grams
    Total Sugars: 11.7 grams
    Total Fat: 19.2 grams
    Saturated Fat: 8.632 grams
    Sodium: 87.6 milligrams

    Lunch: Chicken Pizza Potato

    Notes

  • Use a leftover baked potato from Day 2
  • Use leftover chicken from Day 2
  • Mix the marinara sauce with the spinach and chicken and bring to work in a microwavable container, separate from the potato.
  • Ingredients

    1. 1 medium baked russet potato
    2. 3/4 cup chopped cooked chicken (leftover from Day 2 dinner)
    3. 1 cup chopped baby spinach
    4. 1/2 cup marinara
    5. 1/2 cup blueberries

    Directions

    1. Mix chicken and baby spinach into marinara sauce in a microwavable container.
    2. If preparing this to eat at work later, pack the marinara mixture in a separate container from the potato, and continue with the next steps when you're ready to eat.
    3. Microwave the marinara mixture until steaming hot, about 1 minute.
    4. Slice potato lengthwise, but don’t cut all the way through.
    5. Mash the flesh lightly with a fork and pour the marinara mixture over the top.
    6. Serve your potato pizza with a 1/2 cup blueberries on the side.

    NUTRIENT TOTALS
    Calories: 435.7
    Protein: 24.1 grams
    Carbohydrate: 74.7 grams
    Dietary Fiber: 10.2 grams
    Total Sugars: 27.6 grams
    Total Fat: 6.046 grams
    Saturated Fat: 1.226 grams
    Sodium: 664.9 milligrams

    Snack: Pear-Pistachio Buckwheat Cereal

    Notes

  • Use cooked and frozen buckwheat prepared Day 1; thaw it by submerging bag or container in hot water for 15 minutes.
  • Ingredients

    1. 1/2 cup cooked buckwheat
    2. 2 tablespoons unsweetened vanilla almond milk
    3. Pinch of cinnamon
    4. 1 tablespoon chopped pistachios
    5. 1/4 cup diced pear

    Directions

    1. Combine buckwheat with almond milk and a pinch of cinnamon.
    2. Heat in the microwave for 1 minute if desired, or eat cold.
    3. Top with pistachios and diced pear.

    NUTRIENT TOTALS
    Calories: 146
    Protein: 4.832 grams
    Carbohydrate: 24.9 grams
    Dietary Fiber: 4.522 grams
    Total Sugars: 5.02 grams
    Total Fat: 4.805 grams
    Saturated Fat: .541 grams
    Sodium: 149 milligrams

    Dinner: Mushroom-Smothered Veggie Burger

    Notes

  • Save 1/2 cup cooked mushrooms for omelet on Day 6
  • Save 2 veggie burgers for lunch tomorrow (Day 5)
  • Ingredients

    1. 2 cups kale
    2. 1 clove garlic
    3. 1 1/2 cups garbanzo beans, rinsed and drained
    4. 1/2 teaspoon cumin
    5. 1/4 teaspoon chili powder
    6. 1/4 teaspoon salt
    7. Pinch black pepper
    8. 1/4 cup cornmeal
    9. 4 teaspoons olive oil
    10. 1 1/2 cups sliced cremini mushrooms
    11. 2 tablespoons cashews, toasted

    Directions

    1. In a blender, combine kale, garlic, garbanzo beans, cumin, chili powder, salt, and a pinch black pepper.
    2. Pulse until blended and nearly smooth, adding 1 tablespoon water at a time if needed.
    3. Pour cornmeal on a plate. Form kale mixture into four patties and press both sides of each patty into the corn meal.
    4. Heat 2 teaspoons olive oil over medium-high heat and cook mushrooms until soft and golden, about 8 minutes. Remove mushrooms from skillet and set aside. Save 1/2 cup of the cooked mushrooms for tomorrow’s breakfast.
    5. Add 2 teaspoons olive oil to the same skillet and cook the veggie patties over medium-high heat until they’re golden, about 3 minutes per side. Refrigerate 2 patties for lunch tomorrow.
    6. Serve both veggie patties topped with mushrooms and sprinkle with toasted cashews.

    NUTRIENT TOTALS
    Calories: 477
    Protein: 16.9 grams
    Carbohydrate: 51.6 grams
    Dietary Fiber: 15.1 grams
    Total Sugars: 2.114 grams
    Total Fat: 25.6 grams
    Saturated Fat: 3.832 grams
    Sodium: 560.4 milligrams

    Treat: Drinking Chocolate

    Ingredients

    1. 1/3 cup diced sweet potato
    2. 1 cup unsweetened vanilla almond milk
    3. 2 teaspoons cocoa powder
    4. 1/4 teaspoon vanilla extract
    5. 1/2 very ripe banana

    Directions

    1. In a small saucepan, simmer sweet potato in almond milk until soft, about 10 minutes.
    2. Pour into blender with cocoa powder, vanilla extract, and banana until smooth.

    NUTRIENT TOTALS
    Calories: 150
    Protein: 5.068 grams
    Carbohydrate: 31.6 grams
    Dietary Fiber: 7.295 grams
    Total Sugars: 11.6 grams
    Total Fat: 6.782 grams
    Saturated Fat: .376 grams
    Sodium: 205.1 milligrams

    Look Ahead

    Check out the recipes for Day 5.

    Image Source: POPSUGAR Photography / Cera Hensley
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