This will be the final menu plan for the healthy eating project menu days 22 – 31 that I’ll post. If you’ve followed along you’ve done 31 days of mostly healthy eating by the time you’re done.
Maybe you’ve learned something new to add to your daily eating habits. Even if all you do from here forward is watch portion size and throw in a few more fresh fruits and veggies, you’re headed in the right direction.
Want to see all the menus?
Healthy Menus, introduction
Healthful, Mindful, 2012 … Part 1
Healthy Mindful Menu Days 4-7
Clean Eating Project Part 3 (Menus for Days 8-14)
Healthy Eating Project Menus days 15 – 21
Healthy Eating Project Menu Days 22 – 31
This week is fairly low in daily calories. If you find yourself really hungry or light-headed, have an apple, a small handful of plain toasted nuts, or a small salad. If you’re working out, you may need to add in some more food. Just be sure to pay attention to your body and what it’s telling you.
This cleanse has left me feeling great. I’ll be continuing to do more of this healthy eating, but I won’t be posting daily menus. Thanks for sticking with me throughout all of this, and I hope you haven’t been too bored.
Day 22 (approx. 1900 calories)
1 spinach quinoa muffin (I’ve put the muffins in the freezer and defrost as needed or toast in the toaster oven)
1 cup almond milk
1 pear or ½ cup applesauce
1 apple, sliced and sprinkled with cinnamon
1 cup low-sodium veggie soup
Tossed salad: 2 cups greens, 2 tablespoons chopped red cabbage, and ¼ cup diced celery, dressed with ¼ cup fat-free yogurt blended with dried herbs and garlic powder
2 slices whole wheat bread with 1 tablespoon natural peanut butter
1 cup grapes
1 bake and eat pretzel (2.5 ounces, baked without salt)
2 ounces sliced lean beef or tofu
Mushroom barley: 1/3 cup chopped mushrooms, sautéed in 2 teaspoons olive oil and ¼ teaspoon thyme, and added to 1 cup cooked barley
1 cup steamed carrots with 1 teaspoon maple syrup drizzled on top
1 slice whole wheat bread with 1 teaspoon olive oil
½ cup peaches with ½ cup pureed strawberry sauce
Day 23 (approx. 1200 calories)
2/3 cup cooked oatmeal with ½ cup banana slices
1 cup almond milk
1 fresh fruit
¼ cup low-fat cottage cheese
3 oz tuna
1 tablespoon non-fat mayo
2 slices whole wheat bread
1 cup fruit juice
1 Spinach Quinoa Muffin (I’ve put the muffins in the freezer and defrost as needed or toast in the toaster oven)
½ cup almond milk
3 oz grilled or broiled fish with marinade (2 tablespoons low-sodium soy sauce, ¼ teaspoon ground ginger, 1 clove garlic)
1 ½ cups Steamed veggies (your choice)
1 cup brown rice
Day 24 (approx. 1800 calories)
1 whole wheat English muffin with 1 tablespoon fruit spread and 1 teaspoon wheat germ
1 potato, baked, with chives and 2 tablespoons fat-free sour cream
spinach salad: 2 cups spinach, ½ carrot, chopped, ¼ cup mushrooms, and ¼ cup red onions, chopped, dressed with 1 tablespoon olive oil and 1 tablespoon red wine vinegar
2 slices whole wheat bread
3 ounces grilled fish of your choice
½ cup black beans with 4 tablespoons tomato salsa, served over 1 cup steamed brown rice
1 cup zucchini, sautéed in 2 teaspoons olive oil with ¼ cup chopped onions and 1 clove fresh garlic, minced
½ cup fresh blueberries and ¼ cup fat-free vanilla yogurt
2 gingersnap cookies (1 ounce each) with 1 cup almond milk
2 cups cubed watermelon
Day 25 (approx. 1200 calories)
1 cup oat bran cereal with 1 cup almond milk and 1 cup fruit
1 cup low-fat yogurt
2 oz ham
1 oz low-fat Swiss cheese
2 slices whole wheat bread, toasted
1 oz baked potato chips
1 fresh fruit
½ cup nuts (plain peanuts, cashews, almonds, etc, toasted)
3 oz skinless grilled turkey breast
1 medium baked potato
1 cup mixed veggies
1 cup fresh fruit
¾ cup brown rice
Day 26 Leftovers day. Use ‘em up
Day 27 (approx. 1400 calories) adapted from Prevention
- Apricot-Stuffed French Toast (makes 1 serving)
1 tablespoon low-fast cream cheese, at room temperature
2 teaspoons apricot jam
2 slices light whole wheat bread
1⁄2 teaspoon unsalted butter
1⁄8 teaspoon salt
Spread the cheese and jam on 1 slice bread. Top with the remaining slice. In a shallow bowl, whisk the egg substitute. Coat a large nonstick skillet with cooking spray. Add the butter and heat over medium-high heat. Dip the sandwich into the egg, allowing excess to run off. Cook, turning once, for 10 minutes, until golden brown. Remove to a plate.
- ½ cup chopped cantaloupe
- 1 cup plain Greek yogurt with ½ cup blueberries
- Chocolate Mint Parfait (makes 1 serving)
1⁄2 cup fat-free ricotta cheese
1 spearmint Starlight Mint candy, crushed
½ teaspoon unsweetened cocoa
1 chocolate wafer cookie, crushed
In a small bowl, stir together the cheese and candy. Spoon into a parfait glass. Top with the cookie and sprinkle cocoa over the top. Serve with strawberries.
- Mexican Chopped Salad
1⁄4 cup orange juice
2 teaspoons fresh cilantro, chopped
1⁄2 teaspoon grated orange peel
1⁄2 teaspoon flaxseed oil or olive oil
1⁄4 teaspoon ground cumin
1⁄4 teaspoon salt
1⁄4 teaspoon pepper
5 large leaves romaine lettuce, chopped
1 tomato, chopped
1⁄4 cup low-salt black beans, drained and rinsed
6 radishes, sliced
2 scallions, diagonally sliced
3 tablespoons fat-free feta cheese
In a large bowl, whisk together the orange juice, cilantro, orange peel, oil, cumin, salt, and pepper. Add the lettuce, tomato, black beans, radishes, scallions, and cheese. Toss to coat with the dressing.
- Indian Spiced Chicken and Rice
2 cups + 2 tablespoons water
2 tablespoons chopped fresh ginger, divided
3⁄4 teaspoon salt, divided
1 cup brown Basmati rice
3⁄4 pound boneless, skinless chicken breast or tofu cut into 1″ pieces
1 onion, chopped
1 clove garlic, chopped
1⁄2 pound green beans, sliced in half crosswise
1 red bell pepper, sliced
2 teaspoons curry powder
1 cup lite coconut milk
2 tablespoons lime juice
1 tablespoon fresh cilantro
1 teaspoon grated lime peel
In a small saucepan, bring 2 cups water, 1 tablespoon ginger, and 1⁄4 teaspoon salt to a boil over high heat. Stir in the rice. Reduce the heat to medium-low, cover and cook for 45 to 50 minutes, or until the water is absorbed and the rice is tender.
Meanwhile, season the chicken with 1⁄4 teaspoon salt. Coat a large nonstick skillet with cooking spray. Heat over medium-high heat. Cook the chicken, stirring occasionally, for about 7 minutes, or until no longer pink and the juices run clear. Remove to a plate.
Coat the skillet with cooking spray and heat over medium-high heat. Cook and stir the onion, garlic, and the remaining 1 tablespoon ginger, adding a scant amount of water if needed to prevent sticking, for 5 minutes, or until softened.
Add the beans, bell pepper, curry powder, and 2 tablespoons water, and cook for about 7 minutes, or until the vegetables are crisp-tender. Add the coconut milk, chicken, rice, and the remaining 1⁄4 teaspoon salt. Cook for 1 minute, or until heated through. Stir in the lime juice, cilantro, and lime peel.
- Gingersnap Oatmeal
¼ cup old-fashioned oats, uncooked
1 gingersnap cookie, coarsely crushed
Cook the oats according to package directions. Sprinkle with the cookie.
- Serve with 1⁄2 cup almond milk
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Day 28 Cheat Day
- Eat whatever you’d 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.
- I’ll be bringing you a wonderful dessert for this day. Rich and creamy, loaded with calcium, and deceptively decadent.
Day 29 adapted from Woman & Home
- Breakfast: Small bowl of unsweetened muesli with skimmed milk.
- Mid-morning snack: A handful of cucumber and carrot sticks and 2 prunes
- Lunch: Watercress, avocado and alfalfa pita. To make, mix together 1 oz watercress, ½ chopped avocado and 1 oz alfalfa sprouts. Whisk together 2 tbsp low-fat plain yogurt, 1 tbsp olive oil, juice of ½ lemon and 1 tsp smooth mustard. Season lightly with sea salt and pour over the salad mixture. Place in a whole grain pita and serve.
- Mid-afternoon snack: 1 pear
- Dinner: 2 cups mixed vegetables and 1 cup cooked quinoa
Day 30 adapted from Woman & Home
- Breakfast: Blend ½ mango and 1 banana together with 9 fl oz low-fat plain yogurt
- snack: 1 apple or 1 pear
- Lunch: Chickpea and quinoa salad (makes 1 serving): Cook 7 oz quinoa, as directed on the packet, then add 4 oz drained, canned chickpeas, 1 chopped carrot, 1 tbsp olive oil and 1 large handful of chopped parsley leaves. (You can make this the night before and store it in the fridge)
- snack: A handful of nuts or seeds
- Dinner: Revitalizing & immune-boosting soup Serves 4:
4 oz uncooked brown rice or 2 oz uncooked pearl barley
1¾ pint vegetable stock
6 shiitake mushrooms, chopped
1 spring onion, white part sliced
½ red chili, deseeded and finely chopped or ¼ tsp dried red chili
2 sprigs thyme, leaves chopped
2 carrots, finely diced
Place rice or barley in a saucepan and add the stock. Bring to a boil and simmer for 20 minutes. Add the remaining ingredients then simmer for 10 minutes.
1 cup oatmeal with ½ cup sliced strawberries, 1 tablespoon brown sugar, and ½ cup almond milk
tossed salad: 2 cups greens, ¼ cup shredded carrots, ¼ cup cabbage, ¼ cup plain artichoke hearts, and 1 tablespoon ground chile pepper, dressed with 1 tablespoon apple cider vinegar and 1 teaspoon olive oil
6 whole wheat crackers
1 cup fresh strawberries (or other seasonal fruit)
Pizza (per person): ¼ ready-made pizza crust (or make your own if you have time), ¼ cup tomato sauce, 1 ounce reduced fat mozzarella, ¼ cup roasted red peppers, ½ teaspoon olive oil, ½ teaspoon hot-pepper flakes, ¼ cup cooked white beans, and ¼ cup chopped spinach
1 carrot, cut into sticks
½ cup grapes
2 slices toasted cinnamon raisin bread
2 fresh or dried figs