Clean Eating JULY/AUGUST 2015
meal plan: week 1 MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
BREAKFAST:
BREAKFAST:
BREAKFAST:
BREAKFAST:
BREAKFAST:
BREAKFAST:
Peach Almond Cereal: Top
Tropical Smoothie: Blend
BREAKFAST: 2 Almond Biscotti Energy Balls (leftovers, p.75) 1 cup sliced strawberries
Grape Cereal: Top ¾ cup cereal
Berry Yogurt: Top 6 oz Greek
Avocado Toast: Mash 3 tbsp
Banana Cereal: Top ¾ cup cereal
SNACK: 1 oz crackers with 1½ tbsp nut butter
SNACK: 2 Almond Biscotti Energy Balls (leftovers, recipe above)
¾ cup cereal with 1 peach, sliced, ¾ cup milk and 1 tbsp sliced almonds SNACK: 2 Almond Biscotti Energy Balls (See recipe, p. 75; save leftovers) LUNCH: Edamame & Quinoa Salad:
Toss together 1 cup cooked quinoa, ½ cup thawed shelled edamame, 1 cup chopped and sautéed yellow squash, 2 tbsp cilantro, 1 tbsp tamari, 1 tsp each sesame seeds and EVOO, and pinch cayenne 1 cup grapes SNACK: 1 cup sliced red bell pepper with 2 tbsp hummus DINNER: 1 serving Spicy Lentil Meatball Tacos with Lime Pepita Cream (see recipe, p. 78; save leftovers) 1 cup chopped pineapple
1 cup milk, ½ frozen banana, 5 strawberries, ½ cup chopped pineapple, 2 tbsp ground flaxseeds and ¼ cup protein powder with ice SNACK: 1 cup sliced strawberries 1 oz walnuts LUNCH: 1 serving Spicy Lentil Meatball Tacos with Lime Pepita Cream (leftovers, p. 78) 1 cup grapes SNACK: 1 oz crackers with 1½ tbsp almond butter DINNER: Summertime Salad: Toss 3 cups
mixed greens, ¼ cup dry-roasted edamame, ¼ cup each chopped cucumber, red bell pepper and tomato, 1 tbsp each chopped onion, goji berries and sliced almonds with 1½ tbsp balsamic vinegar mixed with ½ tsp tamari and 1 tsp EVOO
SNACK: 1 oz crackers with 2 tbsp hummus LUNCH: Almond Butter & Strawberry Sandwich: Spread 2 tbsp almond
butter over 2 slices bread; top with 2 strawberries, thinly sliced, and 1 tsp maple syrup 1 peach 1 carrot, sliced SNACK: Banana Smoothie: Blend 1
cup milk, ½ frozen banana, 1 tbsp ground flaxseeds and ¼ cup protein powder with ice DINNER: Veggie Burger: Place 1 cooked
veggie burger, 1 slice tomato, 1 slice onion, 4 thin slices cucumber, 1 tbsp yeast seasoning and 1 tbsp cilantro between 2 slices bread, toasted
Cucumber & Onion Salad *
with ½ cup grapes, halved, ¾ cup milk and 1 tbsp sliced almonds ½ cup grapes
LUNCH: Summer Salad Plus Protein:
Toss 3 cups mixed greens with 1 cup chickpeas, ¼ cup each chopped cucumber, tomato and orange bell pepper, 1 tbsp each chopped onion and pepitas; dress with 1½ tbsp balsamic vinegar mixed with 1 tsp each EVOO and cilantro, ½ tsp maple syrup and pinch each salt and pepper; top with 1 hardboiled egg, sliced 1 cup blackberries SNACK: Simple Trail Mix: ¾ oz walnuts
and 1 tbsp goji berries DINNER:
Lentil Meatball Bowl:
1 cup chopped pineapple
Combine ½ cup cooked farro and 3 Lentil Meatballs, halved; top with ¼ cup Lime Pepita Cream
yogurt with ¾ cup blackberries and 1 tbsp sliced almonds
LUNCH: Smear 1 whole-grain bun with Sweet Pea Ricotta Spread (see recipe, p. 60; save leftovers); stuff with 1 slice eggplant, roasted and 2 hard-boiled eggs, sliced SNACK: ¼ cup dry-roasted edamame 1 nectarine DINNER: Grilled Portobellos and Squash: Brush 2 portobello
mushroom caps and 1/2 yellow squash, halved lengthwise, with mixture of 1 tbsp balsamic vinegar, 2 tsp EVOO and 1/8 tsp each garlic powder and dried rosemary; grill 1 cup cooked quinoa mixed with ¼ cup chickpeas and 3 tbsp chopped cilantro 1 cup chopped pineapple
avocado with ¼ cup diced tomato and ½ tsp lime juice; spread over 2 slices bread; top with 2 tsp pepitas and 1 tsp cilantro ½ cup chopped pineapple SNACK: Strawberry Smoothie: Blend
1 cup milk, ½ cup strawberries and 2 tbsp protein powder with ice LUNCH: Lentil Meatball Quinoa:
Combine ½ cup cooked quinoa, ½ cup chickpeas and 3 Lentil Meatballs, halved; top with ¼ cup Lime Pepita Cream (leftovers, p. 78) 1 cup grapes SNACK: 1 cup carrot sticks with 2 tbsp hummus DINNER:
Rosemary Tempeh ** 1 cup green beans, steamed; with 1 tbsp sliced almonds 1 sweet potato, cubed, baked; with 1 tbsp each balsamic vinegar, maple syrup and EVOO and pinch salt
SUNDAY with 1 banana, sliced, ¾ cup milk and 1 tbsp sliced almonds SNACK: Berry Yogurt: Top 6 oz
Greek yogurt with ½ cup sliced strawberries LUNCH: Tempeh Salad: Toss 3 oz
Rosemary Tempeh (leftovers) with ¾ cup cooked quinoa, ½ cup steamed green beans, chopped, and ¼ tsp sesame seeds 1 nectarine SNACK: 2 Almond Biscotti Energy Balls (leftovers, recipe above) DINNER: 1 whole-grain bun with 1 cooked veggie burger, 1 slice eggplant, roasted, and Sweet Pea Ricotta Spread (leftovers, p. 60) Toss 2 cups mixed greens with 1 cup chopped orange bell pepper; dress with 1 tbsp balsamic vinegar mixed with 1 tsp each EVOO and minced onion, and pinch each salt and pepper
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
CALORIES: 1,833, FAT: 67 g, SAT. FAT: 10.5 g,
CALORIES: 1,840, FAT: 83 g, SAT. FAT: 10.5 g,
CALORIES: 1,657, FAT: 67 g, SAT. FAT: 7 g,
CALORIES: 1,960, FAT: 69 g, SAT. FAT: 9 g,
CALORIES: 1,702, FAT: 73 g, SAT. FAT: 21.5 g,
CALORIES: 1,849, FAT: 61 g, SAT. FAT: 10 g,
CALORIES: 1,756, FAT: 69 g, SAT. FAT: 19 g,
CARBS: 256 g, FIBER: 47 g, SUGARS: 94 g,
CARBS: 198 g, FIBER: 48 g, SUGARS: 79 g,
CARBS: 210 g, FIBER: 40 g, SUGARS: 71 g,
CARBS: 274 g, FIBER: 54 g, SUGARS: 69 g,
CARBS: 190 g , FIBER: 43 g, SUGARS: 64 g,
CARBS: 259 g, FIBER: 53 g, SUGARS: 82 g,
CARBS: 231 g, FIBER: 40 g, SUGARS: 69 g,
PROTEIN: 69 g, SODIUM: 1,347 mg,
PROTEIN: 84 g, SODIUM: 1,257 mg,
PROTEIN: 72 g, SODIUM: 1,685 mg,
PROTEIN: 69 g, SODIUM: 1,498 mg,
PROTEIN: 74 g, SODIUM: 1,253 mg,
PROTEIN: 91 g, SODIUM: 2,064 mg,
PROTEIN: 67 g, SODIUM: 1,835 mg,
CHOLESTEROL: 71 mg
CHOLESTEROL: 74 mg
CHOLESTEROL: 0 mg
CHOLESTEROL: 274 mg
CHOLESTEROL: 500 mg
CHOLESTEROL: 62 mg
CHOLESTEROL: 76 mg
Cucumber & Onion Salad: Toss 1 cup chopped cucumber, 2 tbsp chopped onion, 1 tbsp pepitas, 1 tsp *chopped cilantro and pinch garlic powder; dress with 1 tsp rice vinegar mixed with 1 tsp EVOO and ¼ tsp tamari
Rosemary Tempeh: Season 8 oz tempeh with 1 tbsp rosemary; cook in ½ cup broth and serve ** with 1 tbsp tamari (eat 5 oz; save leftovers)
Clean Eating JULY/AUGUST 2015
meal plan: week 2 MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
BREAKFAST:
BREAKFAST:
BREAKFAST:
BREAKFAST:
Yogurt Oats: Combine 6 oz
Peach Cereal: Top ¾ cup cereal
BREAKFAST: 2 Almond Biscotti Energy Balls (leftovers, p. 75, thawed) 1 egg, hard-boiled
Strawberry Cereal: Top ¾ cup
Watermelon Smoothie: Blend
BREAKFAST: Spread 2 tbsp almond butter on 2 slices bread, toasted; drizzle with 2 tsp maple syrup
Raspberry Cereal: Top ¾ cup
SNACK: ¼ cup pepitas 1 tbsp goji berries
SNACK: 2 Almond Biscotti Energy Balls (leftovers, p. 75, thawed)
LUNCH:
LUNCH: 1 serving Vegetable & Tempeh Coconut Curry (leftovers, recipe above)
Greek yogurt, 1 cup blueberries, ¼ cup uncooked oats and 1 tsp ground flaxseeds SNACK: 2 Almond Biscotti Energy Balls (leftovers, p. 75, thawed) LUNCH: Quick Veggie Salad : Toss 3 cups
mixed greens, 1 cup kidney beans, ¼ cup each chopped cucumber and red bell pepper, 1 tbsp each chopped onion, pepitas and yeast seasoning; dress with 1½ tbsp balsamic vinegar mixed with 1 tsp EVOO and pinch each salt and pepper 2 plums SNACK: 1 cup snap peas with 2 tbsp hummus ¼ cup dry-roasted edamame DINNER: 1 serving Eggplant Hero (see recipe, p. 79; save leftovers) 1 cup chopped watermelon
with 1 peach, sliced, and ¾ cup milk SNACK: 2 Almond Biscotti Energy Balls (leftovers, p. 75, thawed) LUNCH: 1 serving Eggplant Hero (leftovers, p. 79) 2 plums SNACK: Simple Trail Mix: ¾ oz walnuts
and 1 tbsp goji berries DINNER:
Veggie Burger Bowl: Toss
1 cooked veggie burger, chopped, with 1 cup cooked quinoa, ½ cup thawed shelled edamame and 2 tbsp each chopped carrot and cucumber; top with ¼ cup chopped avocado and 1 tbsp chopped scallions 1 cup chopped watermelon
SNACK: 1 cup blueberries 1 oz walnuts LUNCH: Cucumber Kale Wraps with Zesty Peanut Sauce (see recipe, p. 56) SNACK: 1 oz crackers with 3 tbsp avocado, mashed DINNER: Stuffed Portobellos: Brush
2 portobello mushroom caps with 1 tbsp balsamic vinegar mixed with 2 tsp EVOO and 1 clove garlic, minced; bake, then stuff with mixture of ¼ cup each cooked quinoa and diced tomato, 2 tsp each yeast seasoning, sliced almonds and chopped basil, and pinch each salt and pepper 1½ cups chopped watermelon
cereal with ½ cup sliced strawberries and ¾ cup milk ½ cup sliced strawberries
Almond Butter & Maple Sandwich: Spread 2 tbsp almond
butter on 2 slices bread; drizzle with 2 tsp maple syrup 1 cup carrot sticks 1 peach SNACK: ¼ cup dry-roasted edamame 2 plums DINNER: 1 serving Vegetable & Tempeh Coconut Curry (See recipe above; save leftovers)
2 cups chopped watermelon, ½ cup milk, ½ cup coconut milk and ¼ cup protein powder with ice
SNACK: 1 cup sliced strawberries DINNER: Roasted Vegetable Medley:
Toss 1½ cups chopped sweet potato, 1 cup chopped zucchini, ½ cup each chopped carrot and sliced onion with 2 tsp EVOO, 2 tbsp yeast seasoning, 1 tsp rosemary and 1/8 tsp each salt and pepper; roast
Kidney Beans & Greens Salad *
SNACK: 1 cup raspberries LUNCH: Seed & Nut Salad: Toss 1 cup
cooked quinoa with ½ cup each chopped red bell pepper and thawed shelled edamame, 2 tbsp each pepitas and chopped walnuts, 1 tbsp each goji berries, yeast seasoning and chopped scallions and 1 tsp each tamari and sesame seeds 1 peach SNACK: ½ cup sliced zucchini 1 carrot, sliced 3 tbsp hummus
BREAKFAST: cereal with 1 cup raspberries and ¾ cup milk SNACK: ½ oz walnuts 1 oz crackers LUNCH: 1 serving Vegetable & Tempeh Coconut Curry (leftovers) 2 plums SNACK: 1 banana, sliced, with 1½ tbsp almond butter DINNER: Rainbow Salad with Beets, Kale & Avocado Dressing (see recipe, p. 52)
DINNER: Grilled Veggie Burger:
Place 1 grilled veggie burger, ¼ cup mixed greens, 1 slice each tomato and onion and 1 tbsp yeast seasoning on a bun 1 ear of corn, grilled, with 2 tsp olive oil spread
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
CALORIES: 1,710, FAT: 63 g, SAT. FAT: 17 g,
CALORIES: 1,834, FAT: 81 g, SAT. FAT: 11 g,
CALORIES: 1,095, FAT: 62 g, SAT. FAT: 8 g,
CALORIES: 1,696, FAT: 68.5 g, SAT. FAT: 16 g,
CALORIES: 1,903, FAT: 80.5 g, SAT. FAT: 36 g,
CALORIES: 1,753, FAT: 73 g, SAT. FAT: 9 g,
CALORIES: 1,349, FAT: 57.5 g, SAT. FAT: 14 g,
CARBS: 212 g, FIBER: 50 g, SUGARS: 88 g,
CARBS: 249 g, FIBER: 49 g, SUGARS: 87 g,
CARBS: 113 g, FIBER: 22 g, SUGARS: 45 g,
CARBS: 208 g, FIBER: 54 g, SUGARS: 72 g,
CARBS: 225 g, FIBER: 51 g, SUGARS: 92 g,
CARBS: 235 g, FIBER: 50 g, SUGARS: 70 g,
CARBS: 184 g, FIBER: 48 g, SUGARS: 48 g,
PROTEIN: 73 g, SODIUM: 1,360 mg,
PROTEIN: 71 g, SODIUM: 1,891 mg,
PROTEIN: 33 g, SODIUM: 316 mg,
PROTEIN: 72 g, SODIUM: 1,112 mg
PROTEIN: 89 g, SODIUM: 1,484 mg,
PROTEIN: 66 g, SODIUM: 1,916 mg,
PROTEIN: 47 g, SODIUM: 701 mg,
CHOLESTEROL: 148 mg
CHOLESTEROL: 111 mg
CHOLESTEROL: 187 mg
CHOLESTEROL: 0 mg
CHOLESTEROL: 3 mg
CHOLESTEROL: 0 mg
CHOLESTEROL: 3 mg
Kidney Beans & Greens Salad Toss 2 cups mixed greens with ½ cup kidney beans, ¼ cup each *chopped cucumber and red bell pepper and 1 tbsp each chopped onion and pepitas; dress with 1 tbsp
balsamic vinegar mixed with 1 tsp EVOO, ½ tsp maple syrup and pinch each salt and pepper
