Clean Eating Project Part 3 (Menus for Days 8-14)

The whole foods/clean eating is going great! I feel so good. I have much more energy. I’m so inspired to do more. And, possibly best of all, my clothes are looser! I promise to get my thoughts up about some prior days with photos this week! I swear, I promise! Cross my heart!

And, I hope to get some photos up of the house organizing that I’m accomplishing. It’s awesome! I love a clean and organized house!

But, in the meantime, here are a few more days of menus. And, if you’d like to read why I started this healthy clean eating, here’s part 1. And, some of my inspiration is pinned on my Healthy restore recover cleanse board on Pinterest.

Clean Eating Menus full table of contents

Part 1 menus days 1-3

Part 2 menus days 4-7

Part 3 menus days 8-14

Part 4 menus days 15-21

Part 5 menus days 22-31

Review of days 1-5  

Review of days 6-10

Review of days 4-24

Review of days 22-31

Day 8 (approx. 1950 calories)

Breakfast

• ¾ cup orange juice
• 1 cup oatmeal with ¼ cup raisins and ½ cup almond milk

Lunch

• 1 cup low-sodium tomato soup
• 1/3 cup commercially prepared 3 bean salad (go to the deli counter at the grocery store or just mix some leftover chickpeas with kidney beans and green beans), and add ¼ cup chopped red onions, basil, and 2 tablespoons red wine vinegar
• 2 slices whole wheat bread
• 1 peach or other fresh fruit

Dinner

• brown rice pilaf: 1 cup brown rice, 2 tablespoons fresh herbs, ½ tomato chopped, 1 teaspoon lemon juice
• broiled skinless chicken breast
• 1 potato, baked, with 2 tablespoons fat-free sour cream and 1 teaspoon chives
• 1 cup fresh spinach, sautéed in 1 teaspoon olive oil, 1/4 cup chopped onions, and 1 garlic clove
• 1 slice whole wheat bread
• 2 cups cubed melon (watermelon, cantaloupe, honeydew)

Snacks

• 2 cups air-popped popcorn
• 1 fresh fig

Day 9 (Clean Eating Winter Plan Week 1 Saturday; Approx. 1550 calories)

Breakfast

• 2 slices whole wheat toast with 2 tbsp almond butter
• 1 banana

Lunch

• 1 cup 1% cottage cheese, ½ cup chopped pineapple, ½ tsp honey and 7 broken walnut halves
• 2 stalks celery with 1 tbsp peanut butter or almond butter

Dinner

• 4 oz baked tilapia with juice from ½ lemon
• ¾ cup cooked brown rice
• 2 cups sliced steamed bok choy

Snack

• ½ cup cooked oatmeal and 1 cup sliced thawed strawberries
• ½ cup sunflower seeds
• 1 apple

Day 10 (approx. 1700 calories)

Breakfast

• ¾ cup oat cereal or bran cereal with ½ cup almond milk
• 1 sliced banana

Lunch

• 1 Spinach Quinoa Muffin
• 1 cup low-fat yogurt
• 1 orange

Dinner

• 1 cup low-sodium veggie soup (add ¼ cup white beans and 1 clove garlic if desired)
• 3 ounces baked fish
• ¼ cup chopped red cabbage, sautéed in 2 teaspoons olive oil and cayenne pepper and served over 1 cup steamed rice
• 1 Spinach Quinoa Muffin
• 1 baked apple with ½ teaspoon cinnamon and 2 teaspoons brown sugar

Snacks

• 4 graham crackers with 1 tablespoon almond butter
• ½ cup almond milk

Day 11 (adapted from Day 3 of the Bon Appetit Food Lover’s Cleanse)

Breakfast

• Warm and Nutty Cinnamon Quinoa adapted from 101 Cookbooks
• Granny Smith Apple

Lunch

• Homemade Split Pea Soup
• Spinach salad with apples, sunflower seeds and vinaigrette (Toss spinach with thinly sliced apples and top with sunflower seeds. Use leftover Basic Citrus-Shallot Vinaigrette)

Dinner

• Miso Soup
• 1 cup brown rice
• green salad with olive oil and seasoned rice vinegar

Snack

• Edamame Hummus from The Delicious Life with winter crudité (endive, romanesco, cauliflower)
• Oven-Roasted Pears with Toasted Almonds

Day 12 (Leftovers, use ‘em up!)

Day 13 (approx. 1900 calories)

Breakfast

• ¾ cup OJ or pineapple juice
• ¾ cup whole grain cereal with ½ cup almond milk
• 1 Spinach Quinoa Muffin

Lunch

• 2-ounce burger patty (lean beef, chicken, turkey, veggie) on a whole wheat bun with lettuce, tomato, and onion
• Oven fries: 1 potato, cut into wedges, baked with garlic powder and 2 teaspoons olive oil
• 1 cup baked beans, without salt
• ½ cup applesauce with a dash of cinnamon

Dinner

• 1 cup low-sodium corn or clam chowder
• 1 slice toasted whole wheat bread, topped with 1 ounce low-fat cheese, ¼ cup sliced onions, and 1 tomato and broiled
• tossed salad: 2 cups greens, ¼ cup chopped mushrooms, ¼ cup shredded carrots dressed with 1 tablespoon red wine vinegar and 1 teaspoon olive oil
• ½ cup fresh pineapple

Snacks

• 1 bake and eat soft pretzel (no salt)
• 1 fresh fruit

Day 14 (indulge day)

• Eat whatever you would like. Make a few healthy choices, but if you’re craving something, eat a small portion. Enjoy it immensely. Move on. You can also use this day as a leftovers day.