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Day 5: Clean-Eating Recipes

Day 5 Recipes For Our Clean-Eating Plan

It's time to experiment a bit; dinner is a savory oatmeal. Remember, to keep an open mind and don't knock it until you try it.

Breakfast: Almond Butter Sweet Potato Toast

Breakfast: Almond Butter Sweet Potato Toast

Notes

  • Uses 2 slices of sweet potato from Day 3
  • Ingredients

    1. 2 1/4-inch-thick slices of sweet potato (from Day 3 leftovers)
    2. 2 tablespoons almond butter
    3. 1/2 banana, sliced
    4. 2 teaspoons cacao nibs
    5. 2 teaspoons unsweetened shredded coconut

    Directions

    1. Place sweet potato in the toaster until golden and soft, about 2-3 rounds of toasting.
    2. Spread each sweet potato slice with almond butter and sliced banana.
    3. Sprinkle with 1 teaspoon unsweetened shredded coconut and cacao nibs.

    NUTRIENT TOTALS
    Calories: 337.9
    Protein: 7.263 grams
    Carbohydrate: 34.2 grams
    Dietary Fiber: 6.047 grams
    Total Sugars: 12.8 grams
    Total Fat: 22 grams
    Saturated Fat: 3.954 grams
    Sodium: 166.8 milligrams

    Lunch: Veggie Burger Buckwheat Bowl

    Lunch: Veggie Burger Buckwheat Bowl

    Notes

  • Use leftover veggie burgers from Day 4
  • Use frozen buckwheat cooked on Day 1, thawed on Day 4
  • Ingredients

    1. 1 teaspoon soy sauce or tamari
    2. 1/4 teaspoon minced garlic
    3. 1/8 teaspoon powdered ginger
    4. 1 tablespoon rice vinegar
    5. 2 kale garbanzo bean veggie patties (leftover from Day 4)
    6. 1/2 cup cooked buckwheat (leftover from Day 1)
    7. 1/3 cup shredded carrot

    Directions

    1. Whisk together soy sauce, garlic, ginger, and rice vinegar until smooth.
    2. Place the 2 veggie patties leftover from dinner on top of the buckwheat.
    3. Top with shredded carrot and drizzle with the ginger-tamari sauce.

    NUTRIENT TOTALS
    Calories: 454.2
    Protein: 18.7 grams
    Carbohydrate: 80.1 grams
    Dietary Fiber: 19.2 grams
    Total Sugars: 3.015 grams
    Total Fat: 9.556 grams
    Saturated Fat: 1.232 grams
    Cholesterol: 0 milligrams
    Calcium: 172.9 milligrams
    Sodium: 737 milligrams

    Snack: Oatmeal Cookie Chia Pudding

    Snack: Oatmeal Cookie Chia Pudding

    Notes

  • Use top half portion of chia pudding from Day 2
  • Ingredients

    1. Top half portion of chia pudding from Day 2 (about 1/2 cup)
    2. 2 tablespoons diced apple
    3. 1 teaspoon unsweetened shredded coconut
    4. Dash of cinnamon

    Directions

    1. Top chia pudding with apple, unsweetened shredded coconut, and a sprinkle of cinnamon.

    NUTRIENT TOTALS
    Calories: 141.4
    Protein: 4.473 grams
    Carbohydrate: 17.6 grams
    Dietary Fiber: 8.424 grams
    Total Sugars: 5.335 grams
    Total Fat: 9.267 grams
    Saturated Fat: 1.415 grams
    Sodium: 93.7 milligrams

    Dinner: Savory Oatmeal

    Dinner: Savory Oatmeal

    Notes

  • Prep ahead: Thaw frozen beef tenderloin for tomorrow's dinner.
  • Ingredients

    1. 3/4 cup rolled oats
    2. 3 teaspoons olive oil
    3. 1 teaspoon minced garlic
    4. 1 cup chopped kale
    5. 1/2 cup sliced bell pepper
    6. 2 eggs
    7. Pinch salt
    8. Pinch black pepper
    9. Pinch paprika
    10. Fed pepper sauce, like sriracha (optional)

    Directions

    1. In a small saucepan, bring 1 1/2 cups of water and a pinch of salt to boil.
    2. Add oats, turn water down to a simmer, and simmer until soft, about 5 minutes, or until oats are just tender. Drain any remaining water that hasn’t been absorbed.
    3. While the oats cook, heat 1 teaspoon olive oil in a medium skillet over medium-high heat. Add 1 teaspoon minced garlic and sauté 1 cup kale and 1/2 cup sliced bell pepper until soft, about 5 minutes. Remove from skillet.
    4. Heat 1 teaspoon olive oil in the skillet and fry eggs over easy or to desired doneness.
    5. Top cooked oats with veggies, then the eggs.
    6. Sprinkle egg with a pinch of salt, pepper, and paprika. Drizzle with red pepper hot sauce if desired.

    NUTRIENT TOTALS
    Calories: 507
    Protein: 24.2 grams
    Carbohydrate: 52.2 grams
    Dietary Fiber: 9.04 grams
    Total Sugars: 4.1 grams
    Total Fat: 23.2 grams
    Saturated Fat: 5.112 grams
    Sodium: 484.3 milligrams

    Treat: Golden Milk Ice Pop + Dark Chocolate

    Treat: Golden Milk Ice Pop + Dark Chocolate

    Notes

  • Use frozen golden milk pop from Day 1
  • Ingredients

    1. Frozen golden milk pop from Day 1
    2. 1/2 ounce dark chocolate

    Directions

    1. Eat golden milk ice pop you froze on Day 1.
    2. Pair with 1/2 ounce dark chocolate.

    NUTRIENT TOTALS
    Calories: 165
    Protein: 2.505 g
    Carbohydrate: 16 g
    Dietary Fiber: 3.157 g
    Total Sugars: 9.329 g
    Total Fat: 10.6 g
    Saturated Fat: 3.523 g
    Sodium: 228.8 mg

    Look Ahead

    Check out the recipes for Day 6.

    Image Source: POPSUGAR Photography / Cera Hensley
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