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.

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 (Cheat 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.