9/4/2016

Day1Recipes:CleanEatingPlan

POPSUGARCelebrity

Day1Recipes:CleanEatingPlan
Jan1201612:05am

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Breakfast:TwoMuffinsandSteamed"Milk"
Note:Makeabatchofbananasmoothiemuffinsandeattwomuffinswith1cupunsweetenedalmondmilkheatedwith1teaspoonhoneyandapinchofcinnamonforbreakfast.
Setasidetwomuffinsforthesnackondaytwoandbreakfastondayfour,thenfreezetherest.
Prep:DinnerforDayOneismadeinaslowcooker,sodogetthismealpreppedafterbreakfastsoitisreadycomedinnertime.

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[1]
FromJennySugar,POPSUGARFitness

BananaSmoothieMuffins

Ingredients
3ripebananas
2cupspackedbabyspinach
8strawberries
11/2cupswholewheatflour
3/4cupsugar
1egg
1/4cupcanolaoil
1teaspoonbakingsoda
1teaspooncinnamon
1/8teaspoonsalt

Directions
1.Preheattheovento350F.
2.Pureethebananas,spinach,andstrawberriesinablender.
3.Inamediumsizebowl,combinetheflour,sugar,egg,oil,bakingsoda,cinnamon,andsalt.
4.Pourthesmoothiemixtureintothebowlandmixwell.
5.Putpaperorsiliconemuffincupsinamuffinpan(you'llneedtwopansfor14muffins).
6.Spooninthebatter,fillingeachcupaboutthreequartersfull.
7.Bakefor20to30minutesoruntilatoothpickinsertedcomesoutclean.
8.Allowthemuffinstocoolonarack,andenjoy!
Makes14muffins.Here'sthenutritionalinformationforonemuffin.

Source:CalorieCount[2]

Information
Category
Breads,Desserts
Yield
14muffins
CookTime
45mins

Nutrition
Caloriesperserving
155

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Day1Recipes:CleanEatingPlan

Average(votes):
Printrecipe
[2]

Lunch:SobaNoodleSalad
Note:Eatoneservingrefrigerateoneservingforlunchondayfour.

[3]
AdaptedfromVegetarianTimes[4]

SobaNoodleSalad

Ingredients
3ounceslowsodium,100percentbuckwheatsobanoodles
1/4cupcreamypeanutbutter
2tablespoonsbrownricevinegar
1tablespoonagavenectarormaplesyrup
1/2tablespoonmincedfreshginger
1teaspoonlowsodiumsoysauce
1clovegarlic,peeled
1/2tablespoonlimejuice
1teaspoonfreshlimezest
1/4cupchoppedcilantro,divided
1cucumber,peeled,seeded,andsliced
1smallredbellpepper,sliced
1largecarrot,grated

Directions
1.Cookthenoodlesinboilingsaltedwateraccordingtopackagedirections.Drainandrinseundercoldrunningwater.
2.Pureethepeanutbutter,vinegar,agavenectar,ginger,soysauce,garlic,limejuice,limezest,and1/8cupcilantroinablenderorfoodprocessoruntilsmoothandcreamy,adding1to2
tablespoonsofwarmwatertothin,ifnecessary.
3.Tosstogetherthenoodles,cucumber,bellpepper,carrot,andpeanutbuttermixture.Garnishwiththeremainingcilantro.

Source:CalorieCount[5]

Information
Category

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Day1Recipes:CleanEatingPlan
MainDishes

Yield
2
Average(votes):
Printrecipe
[5]

Dinner:CoconutCurryandChoppedKaleSalad
Notes:Save1/2cupofchoppedcauliflowerforlunchondayseven.Eatoneservingofcurrywithasidesalad.Refrigerateoneservingofcurryandcoconutforlunchondaytwo,andsave3/4cup
ofcoconutbrownriceforbreakfastfordaytwo.Freezetherestofthecurryandriceforfuturemeals.
Prep:Make13/4cupdryriceandaddanadditional1/2cupofwaterwhencookingthecoconutrice.

[6]
FromJennySugar,POPSUGARFitness

ChickpeaCoconutCurryWithSweetPotatoes
Notes
Note:Toreapthemostflavor,youwillneedaslowcookertomakethisrecipe.Ifyoudon'thaveaslowcooker,makethecurryinastockpot,andletitsimmerforonehour.

Ingredients
Curry:
1teaspoonoliveoil
1/2yellowonion,chopped
1clovegarlic,minced
1tablespoonsmincedginger
15ouncecanchickpeas(about11/2cups)
2cupscannedorboxedchoppedtomatoes
2cupssmallcauliflowerflorets
1sweetpotato,peeledanddiced
1canlightcoconutmilk
1cupvegetablebroth
1tablespoongarammasala
1/2tablespooncurrypowder
1teaspoonsalt
2cupslightlypackedbabyspinach,chopped
Coconutrice:
11/2cupsuncookedbrownbasmatirice
1canlightcoconutmilk
1/2cupwater
1/4teaspoonsalt

Directions
Tomakethecurry:
Heattheoilinapan,andsauttheonions,garlic,andfreshgingerforsevenminutes.
Transfertheonionmixtoaslowcooker,andaddremainingingredientsexceptforthespinach.
Heatonlowforsixhours(oronhighforfourhours).
Beforeserving,stirinthespinach,andheatforfivemoreminutes.
Tomaketherice:
Addtherice,coconutmilk,water,andsalttoasaucepan.Heatonhigh,bringingtoaboil,andthencover,reduceheattolow,andsimmerfor40minutes.Turnofftheheat,andallowthe
currytositcoveredfor10minutes.Servealongwithrice.

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Source:CalorieCount[7]

Information
Category
MainDishes
Cuisine
Indian
Yield
6servings
CookTime
61/2hours

Nutrition
Caloriesperserving
398
Average(votes):
Printrecipe
[7]
[8]
C&JNutrition[9]

KaleSideSaladWithCarrotsandCucumbers
Ingredients
1cupchoppedkale
1/4cupslicedcarrot
1/3cupslicedcucumber
1teaspoonoliveoil
1teaspoonbalsamicvinegar
Pinchofseasalt

Directions
1.Whisktogethertheoil,vinegar,andsalt.
2.Drizzlethemixtureoverthekale,carrot,andcucumber,andtosstocoat.
Calories:94.8
Protein:3.425grams
Carbohydrate:10.7grams
DietaryFiber:2.513grams
TotalSugars:2.856grams
TotalFat:5.218grams
SaturatedFat:.693gram

Information
Category
SideDishes,Greens
Yield
1
Average(votes):
Printrecipe
[9]

Snack:RoastedChickpeas
Notes:YoucansubItalianSpiceMixforZa'atar.
Eatone2/3cupservingasyoursnackandplacetherestinanairtightcontainerforthesnackondaythreeanddinnerondayfour.

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Day1Recipes:CleanEatingPlan

[10]
AdaptedfromBonApptit[11]

MediterraneanSpicedRoastedChickpeas
Notes
Ifyoudon'tlikethetextureofchickpeas'paperyskins,peelthembygentlyrubbingtheirskinsoffwithyourfingertips.Makecertainthatthechickpeasarethoroughlydriedbeforetossingwiththe
oliveoilandspicesafterrinsingspreadthemoutonadishtowelorpapertowels,andletsituntildry.Za'atarcanbefoundinthespicesectionofmanysupermarkets.

Ingredients
11/2teaspoonsza'atar
1teaspooncuminseeds
115ouncecanchickpeas,rinsed,andthoroughlydried(peelingoptional)
1tablespoonextravirginoliveoil
Apinchcayennepepper
3/41teaspoonkoshersalt(totaste)
1teaspoongranulatedsugar

Directions
1.Preheattheovento400F.Toasttheza'atarandcuminseedsinasmallskilletovermediumheatuntiltheiraromabecomespronouncedandtheybegintobrownslightly.Transferthe
spicestoaspicegrinder,andpulseuntilpowdery.
2.Tosstogetherthespices,chickpeas,oliveoil,cayenne,salt,andsugarinalargebowluntilthechickpeasareevenlycoated.Spreadthechickpeasoutinasinglelayeronahalfsheetpan
androastfor2535minutes,oruntilgoldenbrownandcrunchy.

Information
Category
Other,Snacks
Yield
Makesabout13/4cupsroastedchickpeas
Average(votes):
Printrecipe
[11]

Treat:DarkChocolate
Note:Eatoneouncedarkchocolateaimfor55percentcacaoorhigher!
HelpfulLinks
Welcometothe2WeekCleanEatingPlanYou'reGoingtoLoveIt[12]
ShoppingList:WeekOne[13]
DailyRundown:WeekOne[14]
AnswerstoYourFrequentlyAskedQuestionsontheCleanEatingPlan[15]
SourceURL
http://www.popsugar.com/fitness/2WeekCleanEatingPlanDay1Recipes39190786
Links:
[1]http://www.popsugar.com/fitness/node/29204287/edit
[2]http://caloriecount.about.com/bananasmoothiemuffinsreciper1339645
[3]http://www.popsugar.com/fitness/node/39543931/edit
[4]http://www.vegetariantimes.com/recipe/sobanoodlesaladwithgingerpeanutdressing/

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Day1Recipes:CleanEatingPlan

[5]http://caloriecount.about.com/sobanoodlesaladgingerpeanutreciper1376005
[6]http://www.popsugar.com/fitness/node/34162942/edit
[7]http://caloriecount.about.com/slowcookerchickpeacoconutcurryreciper1559823
[8]http://www.popsugar.com/fitness/node/39544073/edit
[9]http://www.cjnutrition.com/
[10]http://www.popsugar.com/food/node/27034993/edit
[11]http://www.epicurious.com/recipes/food/views/SpiceRoastedChickpeas361269
[12]http://www.popsugar.com/fitness/2WeekCleanEatingPlanDetails39430776
[13]http://www.popsugar.com/39527686
[14]http://www.popsugar.com/39527556
[15]http://www.popsugar.com/fitness/2WeekCleanEatingPlanFAQs39430780
20052016POPSUGARInc.

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