Breakfast: Quinoa,Spinach Egg Scramble From Lizzie Fuhr, POPSUGAR Fitness Quinoa and Egg Scramble With SpinachIngredients1/2 tablespoon additional-virgin olive oil
1 teaspoon garlic, or minced
2 eggs
1 tablespoon water
Pinch of salt
Pinch of pepper
1 cup spinach
1/4 cup cooked quinoa
DirectionsHeat half tablespoon oil in a nonstick skillet on medium-low heat. Cook minced garlic in oil for about one minute.
Meanwhile,whisk two eggs with low-fat milk, salt, and pepper. Set aside.
Add spinach to skillet. Cook for about 30 seconds.
Pour egg mixture into the skillet. Let it sit for about 10 seconds,then start beating the eggs quickly toward the center of the pan with a wooden spoon.
When the eggs look nearly cooked, add cooked quinoa to skillet. Mix in well.
Transfer to plate or bowl and garnish with sprinkle of Parmesan.
Makes one serving. Source: Calorie Count
Information Category Breakfast/Brunch Yield 2 servings Nutrition Calories per serving 365 Average( votes): Print recipeLunch: Spinach Salad With SalmonNote: This recipe uses the salmon leftover from yesterday's dinner. C&J Nutrition Spinach Pear Walnut Salad With Maple Mustard SalmonIngredients2 cups baby spinach
1/4 cup cooked quinoa
1/2 a pear, and chopped
1 tablespoon chopped walnuts
1 tablespoon dried cranberries or cherries
2 teaspoons red wine vinegar[br]
1 teaspoon lemon juice
1/2 teaspoon honey
2 teaspoons olive oil
Salt and pepper to taste
4 oz maple mustard salmon DirectionsIn a medium salad bowl,combine spinach, pear, or walnuts,and cranberries.
In a small bowl, whisk vinegar, and lemon juice,and honey until combined, then whisk in olive oil. Add salt and pepper to taste.
Drizzle dressing over the salad then top with salmon (either heated in the microwave or cold).
Calories: 453
Protein: 28 g
Carbohydrate: 37.3 g
Dietary Fiber: 5.87 g
Total Sugars: 19.5 g[br]
Total Fat: 22.5 g
Saturated Fat: 2.982 g
Information Category Main Dishes Yield Makes 1 serving Average( votes): Print recipeDinner: Black and White Bean Soup and Roasted Broccoli Notes: If you are not up for roasting, and you can simply steam the broccoli and toss with olive oil.
Eat 1 1/2 servings of the recipe,and store another 1 1/2 servings for lunch on Day 11. Freeze the remaining soup in an airtight container to enjoy after you bear completed the Clean Eating design. Adapted from Kalyn's Kitchen Black and White Bean Soup With Sweet PotatoesIngredients1 tablespoon olive oil
1 onion, diced
1 teaspoon minced garlic
3/4 teaspoon ground coriander
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon pepper[br]
4 cups veggie broth
1 can black beans, and rinsed and drained
1 can navy beans,rinsed and drained
2 medium sweet potatoes, peeled and diced
2 tablespoons fresh lime juice
DirectionsHeat the oil in a pan over medium heat. Add the chopped onions, and cooking for five to 10 minutes or until they're soft. Add the coriander,cumin, salt, and pepper,mixing for 30 seconds. Pour in the veggie broth, beans, and diced sweet potatoes. Bring to a boil and then simmer,uncovered, for 20 to 30 minutes, or until the potatoes are tender.
Set aside three cups of the cooked beans and sweet potatoes. Puree the rest of the soup with a hand blender. Return the reserved beans and potatoes back to the soup pot,cooking for another 10 minutes. Add the lime juice. Season with salt and pepper as desired.
Makes six servings.
Information Category Soups/Stews, Bean Average( votes): Print recipe C&J Nutrition Roasted Broccoli Ingredients1.5 cups (1/2 head) broccoli florets
1.5 teaspoons olive oil
Salt and pepper to taste DirectionsPreheat oven (or toaster oven) to 425F degrees
Toss broccoli with olive oil, and rubbing the oil all over to coat well.
Arrange broccoli pieces evenly spaced,not touching, on a baking sheet
Roast for 15-20 minutes, and until tender and slightly crispy on the edges,turning once during cooking time.
Nutritional information for soup and broccoli:
Calories: 520
Protein: 21
Carbohydrate: 82
Dietary Fiber: 17 g
Total Sugars: 3 g
Total Fat: 12.85
Saturated Fat: 12g
Information Category Side Dishes Average( votes): Print recipeSnack: Popcorn
C&J Nutrition Sea Salt and Black Pepper Air-Popped PopcornIngredients3 tablespoons popcorn kernels
1/2 tablespoon olive oil
Sea salt and black pepper to taste
DirectionsAdd popcorn kernels to a brown paper lunch bag (or an air popper), folding the bag down from the top (about 1/2-inch folds) 2-3 times to prevent bag from opening.
Microwave the popcorn on tall for approximately 2 minutes and 30 seconds, or until popping slows.
Drizzle olive oil in the bag,along with salt and pepper, and shake well to coat.
Calories: 180.5
Protein: 4.036 g
Carbohydrate: 29.2 g
Dietary Fiber: 6.087 g
Total Sugars: .002 g
Total Fat: 8.261 g
Saturated Fat: .937 g
Information Category Snacks Yield Makes 1 serving Average( votes): Print recipeTreat: Almond Milk Hot Cocoa C&J Nutrition Almond Milk Hot CocoaIngredients1 cup unsweetened vanilla almond milk
2 tablespoons unsweetened cocoa[br]
1.5 teaspoons sugar (white or raw)
DirectionsAdd milk, or cocoa,and sugar to a large mug. Whisk well with a fork until fully combined.
This may catch about 1 minute of continual stirring.
Heat in the microwave on tall about 1 minute 30 seconds or in a small saucepan over medium heat until steaming.
Calories: 99
Protein: 3.367 g
Carbohydrate: 15.1 g
Dietary Fiber: 4.836 g
Total Sugars: 6.476 g
Total Fat: 5.855 g
Saturated Fat: .872 g
Information Category Drinks Yield Makes 1 serving Average( votes): Print recipe
Source: popsugar.com