Clean Eating MARCH 2016
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
BREAKFAST: 1 slice Rye ’n’ Oat Soda Energy Bread (see recipe, p. 77; save leftovers) with 1½ tbsp nut butter 1 cup sliced strawberries
BREAKFAST: 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers p. 77) ¼ avocado, mashed
BREAKFAST:
BREAKFAST: 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers, above), toasted, with 1 tbsp nut butter and ¼ banana, sliced Remaining ¾ banana
BREAKFAST: ½ cup Greek yogurt with 1 cup sliced strawberries 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers, above), toasted
BREAKFAST:
BREAKFAST:
Banana-Chia Oatmeal: Cook
Veggie Omelette: Sauté 1 cup
SNACK: ½ cup Greek yogurt with 1 apple, diced, and sprinkle of cinnamon
SNACK: 1 orange and ½ oz walnuts
LUNCH:
Turkey Pita: Cook and crumble
SNACK: ½ cup Greek yogurt with 1 kiwi, chopped LUNCH: Mexican Chicken Wrap: On 1 wrap, place 4 oz baked, chopped chicken breast, ¼ avocado, mashed, ¼ cup chopped spinach, 2 slices red onion, 1 slice tomato, 2 tbsp cilantro and ¼ tsp cumin 1 orange
SNACK: 1 carrot, sliced, with 2 tbsp hummus 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers, p. 77) DINNER: 1 serving Roman Beef Spaghetti Bake (see recipe, p. 80; save leftovers) Spinach Salad: Toss 2 cups baby spinach, 2 tbsp each chopped carrots and celery, 1 tbsp each dried cranberries and red onion; top with 1½ tbsp balsamic vinegar mixed with 1 tsp EVOO and ½ tsp honey
SNACK: ½ cup Greek yogurt with 1 orange, segmented LUNCH: 1 serving Roman Beef Spaghetti Bake (leftovers, p. 80), reheated 1 carrot, sliced 2 tbsp hummus SNACK: 1 apple 1½ tbsp nut butter DINNER: Lemon Pepper & Thyme Salmon:
Season 9 oz salmon with pinch each thyme, salt and black pepper and 2 tbsp lemon juice (eat half; save leftovers) 1 cup cooked quinoa; season with pinch each garlic powder and dried rosemary 2 cups spinach; steam with ½ clove garlic, minced
Berry Oatmeal: Cook ½ cup oats in
1 cup milk and top with 1 cup frozen mixed berries, thawed, and 1 tbsp sliced almonds SNACK: 1 orange LUNCH:
California Salmon Spinach Salad: Toss 3 cups spinach, Lemon
Pepper & Thyme Salmon (leftovers), ½ avocado, chopped, ¼ cup each chopped broccoli, carrots and tomatoes, 1 oz goat cheese and 2 tbsp balsamic vinegar 1 apple SNACK: 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers, p. 77), toasted, with 1½ tbsp nut butter DINNER: 1 serving Springtime Spaghetti with Pesto, Asparagus & Zucchini (see recipe, p. 47)
Mushroom Cheeseburger: Form 4 oz ground turkey into a patty with pinch each salt and black pepper and cook; sauté 8 oz mushrooms with 2 cloves garlic, minced; serve burger in a pita with ½ oz goat cheese, 1 slice red onion, ¼ cup mushrooms (save leftovers) 1 cup broccoli florets with 2 tbsp hummus 1 kiwi
SNACK: 1 hard-boiled egg 1 carrot, sliced DINNER: 1 serving Roman Beef Spaghetti Bake (leftovers, p. 80), reheated ½ slice Rye ’n’ Oat Soda Energy Bread (leftovers, above) with 2 tsp EVOO for dipping
LUNCH: 4 oz ground turkey; season with pinch each salt and black pepper; stuff into a pita with ¼ cup chickpeas, 2 tbsp shredded carrot, 1 slice red onion, 2 tbsp hummus and 1 tbsp cilantro Remaining carrot, sliced SNACK: ½ cup frozen edamame; steam and sprinkle with salt 1 apple DINNER: Rosemary Chicken: Top 4 oz
chicken breast with 1 tbsp lemon juice, 1 clove garlic, minced, ½ tsp rosemary and pinch each salt and black pepper; bake ½ cup broccoli; steamed Mix 1 cup cooked quinoa with ½ cup sautéed mushrooms (leftovers)
½ cup oats in 1 cup milk and top with 1 banana, chopped, 1 tbsp chia seeds and pinch of cinnamon SNACK: 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers, above), toasted, with ½ oz goat cheese LUNCH: 1 serving Roman Beef Spaghetti Bake (leftovers, p. 80), thawed and reheated SNACK: 2 stalks celery, sliced, with 2 tbsp hummus ½ oz walnuts DINNER:
Parmesan Baked Chicken: Top
4 oz chicken breast, baked, with 2 tbsp Parmesan, ½ tsp dried thyme and dash black pepper 3 slices tomato; top with 1 oz goat cheese and 1 tbsp cilantro Chickpea Salad: Toss 1 cup chickpeas with 2 tbsp each diced carrot, celery and red onion; dress with 2 tsp cilantro mixed with 1 tbsp balsamic vinegar and ½ tsp EVOO
SUNDAY spinach, ¼ cup diced tomatoes and 1 tbsp red onion in ½ tsp safflower oil; whisk 1 egg, 1 tsp water and pinch pepper flakes; add to pan; when egg begins to set, add ½ oz goat cheese; cook until set, fold, cook 1 minute 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers, p. 77), toasted SNACK: 1 apple LUNCH: 1 serving Shredded Papaya Salad (see recipe, p. 55); 1 kiwi SNACK: ½ cup chickpeas with 1 tbsp balsamic vinegar, 2 tsp cilantro, ½ tsp EVOO, pinch salt and black pepper DINNER: Honey Mustard Pork: Top 4-oz
pork chop with mix of 1 tbsp mustard, 1 tsp honey, ½ tsp balsamic vinegar and pinch each rosemary and black pepper; bake 1 sweet potato, chopped; bake and top with 1 tbsp Parmesan, 2 tsp pine nuts, 1 tsp EVOO and pinch black pepper
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
CALORIES: 1,632, FAT: 67 g, SAT. FAT: 21 g,
CALORIES: 1,676, FAT: 78 g, SAT. FAT: 21 g,
CALORIES: 1,848, FAT: 86 g, SAT. FAT: 15.5 g,
CALORIES: 1,819, FAT: 85 g, SAT. FAT: 28 g,
CALORIES: 1,754, FAT: 63 g, SAT. FAT: 18 g,
CALORIES: 1,779, FAT: 75 g, SAT. FAT: 22 g,
CALORIES: 1,353, FAT: 53.5 g, SAT. FAT: 12 g,
CARBS: 185 g, FIBER: 40 g, SUGARS: 69 g,
CARBS: 168 g, FIBER: 35 g, SUGARS: 69 g,
CARBS: 205 g, FIBER: 45 g, SUGARS: 75 g,
CARBS: 189 g, FIBER: 36 g, SUGARS: 76 g,
CARBS: 200 g, FIBER: 26 g, SUGARS: 64 g,
CARBS: 184 g, FIBER: 41 g, SUGARS: 57 g,
CARBS: 164 g, FIBER: 32 g, SUGARS: 73 g,
PROTEIN: 90 g, SODIUM: 1,524 mg,
PROTEIN: 92 g, SODIUM: 2,198 mg,
PROTEIN: 81 g, SODIUM: 1,224 mg,
PROTEIN: 95 g, SODIUM: 1,487 mg,
PROTEIN: 112 g, SODIUM: 1,195 mg,
PROTEIN: 107 g, SODIUM: 1,890 mg,
PROTEIN: 67 g, SODIUM: 1,541 mg,
CHOLESTEROL: 234 mg
CHOLESTEROL: 222 mg
CHOLESTEROL: 119 mg
CHOLESTEROL: 411 mg
CHOLESTEROL: 242 mg
CHOLESTEROL: 207 mg
CHOLESTEROL: 298 mg
Clean Eating MARCH 2016
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
BREAKFAST: 1 serving Hot ’n’ Creamy Buckwheat & Oats (see recipe, above; save leftovers)
BREAKFAST: 1 serving Hot ’n’ Creamy Buckwheat & Oats (leftovers, above), reheated
BREAKFAST: 1 serving Hot ’n’ Creamy Buckwheat & Oats (leftovers, above), reheated
BREAKFAST:
BREAKFAST: 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers, p. 77), toasted, with 1½ tbsp nut butter and 1 tsp honey
BREAKFAST: 1 cup cottage cheese with 1 cup sliced strawberries and ½ oz walnuts
Berry-Chia Oatmeal: Cook ½ cup
SNACK: ½ cup cottage cheese with ½ cup mixed frozen berries, thawed LUNCH: 1 serving Roman Beef Spaghetti Bake (leftovers, p. 80), thawed and reheated 1 pita with 2 tbsp hummus SNACK: 1 apple 1 oz walnut halves DINNER: 1 serving Sesame Shrimp (see recipe, p. 81; save leftovers)
SNACK: 1 hard-boiled egg LUNCH: 1 serving Sesame Shrimp (leftovers, p. 81), reheated 1 orange SNACK: ½ slice Rye ’n’ Oat Soda Energy Bread (leftovers, p. 77), toasted, with 1 tbsp nut butter DINNER: Cranberry Kale: Sauté 1 bunch kale, chopped, and 2 cloves garlic, minced, in 1 tbsp EVOO; stir in 2 tbsp each dried cranberries and pine nuts; add ½ cup to wrap (below), eat 1½ cups; save leftovers Veggie Burger Wrap: In 1 wrap, place 1 veggie burger, cooked, ½ cup Cranberry Kale, ¼ cup black beans, 1 slice red onion and 1 tbsp hummus
SNACK: 2 stalks celery with 1 oz goat cheese LUNCH: 1 serving Roman Beef Spaghetti Bake (leftovers, p. 80), thawed and reheated 1 pita SNACK: Cinnamon Pineapple Cottage
Cheese: Mix ¾ cup frozen pineapple, thawed and chopped, ½ cup cottage cheese, 1 tsp chia seeds and pinch cinnamon
DINNER: 1 serving Sesame Shrimp (leftovers, p. 81), reheated
Warm Cinn-Apple Walnut Yogurt: Mix ½ cup Greek yogurt
with 1 apple, chopped and heated, 1 tbsp chopped walnuts and pinch cinnamon SNACK: 1 slice Rye ’n’ Oat Soda Energy Bread (leftovers, p. 77), toasted, with 1 oz goat cheese LUNCH: 1 serving Moroccan Chickpea Stew with Whole-Wheat Couscous (see recipe, p. 72) SNACK: 1 pita, toasted, with 2 tbsp hummus DINNER: 5 oz cod; pan-fry with 1 tsp EVOO, ½ clove garlic, chopped, and pinch thyme 1 cup Cranberry Kale (leftovers) 1 sweet potato; bake and drizzle with 1 tsp EVOO ½ cup frozen pineapple, thawed
SNACK: 1 banana ½ cup Greek yogurt with 1 tsp chia seeds LUNCH: Tuna Salad Avocado Wrap: Mix
3 oz tuna, ¼ avocado, mashed, 1 tbsp each chopped carrot and celery, 2 tsp chopped cilantro and 1 tsp lemon juice; stuff in wrap with ¼ cup spring mix 1 cup sliced strawberries SNACK: 1 cup grape tomatoes
DINNER: 1 serving Roman Beef Spaghetti Bake (leftovers, p. 80), thawed and reheated Spring Mix Salad: Toss 2 cups spring mix, 2 tbsp each chopped carrot, celery and red onion and 2 tsp pine nuts; dress with 1½ tbsp balsamic vinegar mixed with 1 tsp mustard and 1 tsp EVOO
SNACK: 1 banana ½ oz walnuts LUNCH: 1 serving Sesame Shrimp (leftovers, p. 81), thawed and reheated 1 kiwi SNACK: ¾ cup frozen pineapple, thawed DINNER: Sauté 4 oz chicken tenderloins, 1 cup chopped radishes and ½ cup chopped leek in 2 tsp EVOO; season with ¼ tsp garlic powder 1 cup black beans, heated with 2 tbsp chopped red onion and ¼ tsp cumin; top with 2 tsp chopped cilantro
BREAKFAST: oats in 1 cup milk and top with ½ cup frozen mixed berries, thawed, and 1 tbsp chia seeds SNACK: 1 hard-boiled egg ½ oz walnuts LUNCH: Black Bean Avocado Chia Wrap Pizza: On a wrap, spread
¾ avocado, mashed with ½ tsp lemon juice and 1 tsp chia seeds, and top with ½ cup black beans and 5 grape tomatoes, chopped; toast ½ cup grape tomatoes 1 orange SNACK: ½ slice Rye ’n’ Oat Soda Energy Bread (leftovers from Week 1, p. 77), toasted 1 banana DINNER: 1 serving Sweet & Spicy Beef Stir-Fry with Asian Pear Sauce (see recipe, p. 37)
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
TOTAL NUTRIENTS:
CALORIES: 1,728, FAT: 69 g, SAT. FAT: 14 g,
CALORIES: 1,726, FAT: 61 g, SAT. FAT: 11 g,
CALORIES: 1,542, FAT: 55 g, SAT. FAT: 16 g,
CALORIES: 1,682, FAT: 56 g, SAT. FAT: 17 g,
CALORIES: 1,456, FAT: 68 g, SAT. FAT: 21 g,
CALORIES: 1,689, FAT: 61 g, SAT. FAT: 10 g,
CALORIES: 1,717, FAT: 75 g, SAT. FAT: 11 g,
CARBS: 198 g, FIBER: 42 g, SUGARS: 47 g,
CARBS: 381 g, FIBER: 44 g, SUGARS: 37 g,
CARBS: 176 g, FIBER: 32 g, SUGARS: 39 g,
CARBS: 231.5 g, FIBER: 41 g, SUGARS: 68 g,
CARBS: 157 g, FIBER: 31 g, SUGARS: 62 g,
CARBS: 182 g, FIBER: 46 g, SUGARS: 57 g,
CARBS: 209 g, FIBER: 58 g, SUGARS: 64 g,
PROTEIN: 92 g, SODIUM: 1,675 mg,
PROTEIN: 81 g, SODIUM: 2,287 mg,
PROTEIN: 92 g, SODIUM: 1,785 mg,
PROTEIN: 81 g, SODIUM: 1,559 mg,
PROTEIN: 69 g, SODIUM: 1,661 mg,
PROTEIN: 117 g, SODIUM: 1,432 mg,
PROTEIN: 75.5 g, SODIUM: 1,425 mg,
CHOLESTEROL: 246 mg
CHOLESTEROL: 358 mg
CHOLESTEROL: 259 mg
CHOLESTEROL: 148 mg
CHOLESTEROL: 152 mg
CHOLESTEROL: 295 mg
CHOLESTEROL: 254 mg
