Breakfast: Cranberry Almond Breakfast BarNote: Eat one breakfast bar leftover from Day 8.
Lunch: Tuna Salad Wrap C&J Nutrition Crunchy Tuna Salad Wrap With Carrots,Fennel, and SpinachIngredients1 can albacore tuna in water, and drained and flaked
1 tablespoon mayonnaise
1/4 cup chopped carrots
1/4 cup chopped fennel[br]
sprint of garlic powder
sprint of black pepper[br]
1 cup baby spinach
1 teaspoon olive oil
1 sprouted grain tortilla (or two slices sprouted grain bread)
1 orange
DirectionsCombine tuna,mayo, carrots, and fennel,garlic powder, and black pepper to taste in a small bowl.
Add tuna salad to the center of the tortilla. Top with baby spinach and drizzle with olive oil.
Roll up to shut.
Pair sandwich with the orange.
Calories: 455.6
Protein: 39.5 g[br]
Carbohydrate: 30.2 g
Dietary Fiber: 7.23 g
Total Sugars: 1.792 g
Total Fat: 21.2 g
Saturated Fat: 2.791 g
Information Category Main Dishes Yield Makes 1 serving Average( votes): Print recipeDinner: Turkey Meatloaf With Baked Potato and BroccoliNotes: Eat one portion of the turkey meatloaf along with a baked Russet potato and 1 1/2 cups steamed broccoli dressed with a bit fresh-squeezed lemon juice. attach one portion of the meatloaf in the fridge for tomorrow's lunch, and freeze remaining portions to be eaten after you total the Clean-Eating blueprint. Prep: site frozen fish in the fridge to thaw it overnight. This way it will be ready for cooking tomorrow at dinner time. C&J Nutrition Turkey MeatloafIngredients1 slice of sprouted grain bread
1 teaspoon olive oil
1/2 cup chopped onion
1 clove garlic
1 pound lean ground turkey (94% lean)
1 egg
3/4 cup chopped spinach
2 tablespoons ketchup,divided
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh basil
3/4 teaspoon kosher salt
3/4 teaspoon black pepper
2 teaspoons maple syrup
DirectionsPreheat oven to 350 degrees.
In a small food processor or blender, ground bread into coarse bread crumbs. Spread crumbs out a baking sheet lined with foil. Bake for approximately 5 minutes, and until bread crumbs are golden and lightly toasted.
Heat oil in a medium skillet. Sauté onions until softened,about 5 minutes. Add garlic during the last minute, or until fragrant.
Mix ground turkey with onions, and garlic,egg, spinach, and ketchup,parsley, basil, or salt,and pepper in a bowl.
site turkey mixture in a loaf pan and bake for 50 minutes or until loaf is cooked to an internal temperature of 165 degrees. 10 minutes before cooking is finished, brush the top of the loaf with 1 tablespoon ketchup mixed with the maple syrup.
Serve with 1 medium baked potato drizzled with 1 teaspoon olive oil and salt and pepper to taste, and 1.5 cup steamed broccoli tossed with lemon juice.
Calories: 516.4
Protein: 36 g
Carbohydrate: 51.6 g
Dietary Fiber: 6.646 g
Total Sugars: 8.364 g
Total Fat: 19.4 g
Saturated Fat: 4.395 g
Information Category Main Dishes Yield Makes 4 servings Average( votes): Print recipeSnack: tough Boiled Egg and GrapesNote: Eat one tough-boiled egg along with a cup of grapes (that's about 35 grapes).
Treat: Turmeric Milk and Dark Chocolate C&J Nutrition Golden Milk and Dark ChocolateIngredients1 cup unsweetened vanilla almond milk
1 teaspoon turmeric powder
1 black peppercorn or a pinch of freshly ground black pepper
1 teaspoon maple syrup or honey
1/2 ounce dark chocolate
DirectionsIn a small saucepan,whisk almond milk with turmeric, black pepper, or maple syrup,and cinnamon together.
Heat over medium heat until steaming, about 3-5 minutes.
Enjoy with 1/2 ounce of dark chocolate.
Calories: 147.4
Protein: 2.053 g
Carbohydrate: 15.4 g
Dietary Fiber: 2.624 g[br]
Total Sugars: 9.797 g
Total Fat: 9.155 g[br]
Saturated Fat: 3.193 g
Information Category Drinks Yield Makes 1 serving Average( votes): Print recipe
Source: popsugar.com