Healthy Eating Project Menus days 15 – 21

Here’s the next edition of the healthy eating cleanse. Menus for days 15-21 are on this page.

Day 15

Breakfast

• 1 cup cooked oatmeal with 2 teaspoons wheat germ and ½ cup almond milk
• 1 fresh fruit

Lunch

• 1 cup veggie soup, your choice
• 1 slice whole wheat bread
• 2 cups greens, ¼ chopped mushrooms, ¼ cup red peppers, with 1 tablespoon red wine vinegar, 1 teaspoon olive oil, and ½ teaspoon dried basil
• 1 fresh fruit

Dinner

• Tacos: 1 ounce lean ground beef or 2 Tablespoons soy crumbles, 8 tablespoons cooked lentils, 3 tablespoons stewed tomatoes, ¼ tomato, chopped, ½ cup chopped lettuce, ½ ounce shredded low-sodium low-fat cheddar cheese, 2 tablespoons mashed avocado, layered in 2 tortillas
• 1 cup brown rice with 2 tablespoons salsa

Snack

• 1 apple

Day 16

Breakfast

• 1 whole wheat English muffin with 1 tablespoon almond butter or peanut butter with 1 sliced banana

Lunch

• Fresh veggie plate: 1 cup cauliflower florets, 1 carrot, and 3 cherry tomatoes with 2 tablespoons plain yogurt mixed with 1 teaspoon chopped chives and ¼ teaspoon thyme leaves
• 1 cup low-sodium vegetable soup
• 1 cup green salad with 2 teaspoons white wine vinegar

Dinner

• Beef stew: 2 ounces lean beef, tofu, or soy crumbles simmered in 1 cup water or low-sodium broth with 1 cup chunked carrots, 1 cup chunked potatoes, ½ cup sliced onions, 1 fresh garlic clove minced, 2 tablespoons parsley, 1 teaspoon basil, 1 teaspoon oregano
• 1 cup cooked barley or barley/rice mixture, flavored with ¼ teaspoon marjoram, ¼ teaspoon chopped onions, and ¼ teaspoon garlic powder
• 1 slice whole wheat bread

Snack

• 2 ounces unsalted pretzels
• 1 orange

Day 17

Breakfast

• Yogurt with Fruit: 1 cup low-fat yogurt
 with 1 slice fresh pineapple, ½  orange
, ½  grapefruit
, 1 tablespoon sunflower seeds
, and 1 tablespoon ground flaxseed

Lunch

• 1 serving of Spinach with Egg and Potato-Lentil: 
(for 2 servings): 
½ lb potatoes (russet or white), 1 onion, 1/2 tablespoon olive oil, 1 garlic clove, 3 oz uncooked lentils, 1 cup vegetable broth, 3.5 oz canned diced tomatoes, 1 tablespoon vinegar, 2/3 lb frozen spinach, 1/2 tablespoon olive oil, 2 eggs, salt and pepper, cayenne pepper, and thyme.
  Preparation: Peel and cube potatoes in bite size pieces. Dice onions. Sauté half of the onion and garlic clove in a pot. Add lentils and sauté for a few minutes. Pour in broth and let simmer for approx. 10 minutes. Add potato cubes and continue to simmer until potatoes are tender. Add tomatoes, thyme, vinegar and season with salt, pepper, and cayenne pepper. Heat ½ tablespoon of oil and sauté remaining onions. Add frozen spinach to defrost and season with salt and pepper. Fry eggs sunny side up and top spinach with eggs. Serve all together.

Dinner

• 1 serving of Creamy Leek Soup with Shrimp: (for 2 servings): 1 onion, 2 large leek stalks, 2 teaspoon olive oil, 1 ¼ cup vegetable broth, ½ cup almond milk,
 ½ cup reduced fat sour cream, ½ lb shrimp, salt, cayenne pepper, nutmeg, chives
  Preparation: Finely chop onions, wash, and slice the leeks. Heat oil and sauté the onions. Add leeks and sauté for a few more minutes. Put in broth and milk and let simmer for about 10 minutes. Purée the soup in a blender or with an immersion blender. Add sour cream, spices, and chives to season, stir well. Add shrimp, heat up the soup but do not bring to a boil.
• 2 slices whole wheat bread

Day 18 (Approx. 1890 calories)

Breakfast

• 1 cup ready-to-eat bran cereal with ½ cup almond milk
• 2 slices toasted whole wheat bread
• 1 banana

Lunch

• ½ grapefruit
• pasta salad: 1 cup cooked whole wheat pasta, 1 ounce water-packed tuna, ½ cup snow peas, ½ cup canned plain artichoke hearts, 2 scallions, chopped, dressed with 1 tablespoon plain yogurt or low-fat sour cream, 1 tablespoon vinegar, and fresh basil
• 1 slice whole wheat bread

Dinner

• chicken kabobs: 2 ounces cooked cubed chicken breast with ¼ red pepper chopped, ½ tomato, chopped, 5 mushrooms, chopped, and 1/3 onion, chopped, marinated in 2 teaspoons olive oil, 2 teaspoons lemon juice, 2 teaspoons low-sodium soy sauce, 1 tablespoon chopped parsley, 1 clove fresh garlic, minced, ¼ chili pepper, minced, and ¼ teaspoon red pepper flakes
• 1 ½ cups brown rice with thyme
• 1 frozen fruit bar

Snacks

• 1 cup grapes
• 1 spinach quinoa muffin

Day 19 leftovers day – eat em up!

Day 20 (Adapted from Bon Appetit)

Breakfast

• Ten-Grain Hot Cereal or oatmeal – 1/4 cup hot cereal uncooked/dry with 1/2 cup blueberries and 1-2 Tbsp. walnuts, and hot green tea

Lunch

• Cooked Lentils with low-fat Greek-style yogurt

Portions to Serve 1: 1/2-3/4 cup lentils; 1/4 cup Greek-style yogurt
6-8 Servings
2 cups lentils (French green or black beluga)
2 Tbsp. olive oil
2 tsp. kosher salt plus more for seasoning
Optional Aromatics:
1 carrot, peeled; fennel fronds; 3 sprigs thyme; 3 sprigs flat-leaf parsley; 1 medium onion; 1 celery stick; 1 bay leaf; 1 head of garlic (the top 1/3 sliced off), and 1 whole dried chile

Place 4 cups water, lentils, oil, and salt in a heavy large saucepan and bring to a boil. Add any or all of the aromatics and return to a boil. Reduce heat and simmer until lentils are tender and no longer chalky at their core, about 30-45 minutes. Season to taste with salt. Let lentils cool in the cooking liquid. DO AHEAD: Cover and chill lentils in liquid for up to 5 days. When ready to serve, scoop lentils out of liquid with a strainer or slotted spoon.

• Butter lettuce salad with orange segments and avocado with Miso-Lime Dressing
  Portions: 2-2 ½ cups lettuce; ½ cup oranges; 1/3 avocado; 1-2 Tbsp. dressing

Miso Lime Dressing: Makes 1 Cup
1/4 cup white miso (fermented soy bean paste)
2 Tbsp. rice wine vinegar
1 Tbsp. honey
1/4 cup canola or vegetable oil
Zest and juice from 1 lime (plus more)

Blend all ingredients and 1/4 cup water in a blender until smooth. Do Ahead: Cover and chill for up to 1 week in an airtight container. To freshen the dressing after a few days, add a squeeze of lime or lemon juice.

Dinner

• Black Cod with Caramelized Onions and Apples
  Portions to Serve 1: 4-6 oz. cod; 1/2 -3/4 cup onions and apples
  4 Servings

1 1/3 lb. black cod, skin removed, in four 6-oz. portions
Kosher salt and red pepper (cayenne)
2 Tbsp. olive oil, divided 1 large firm apple (such as Braeburn), skin on, cored, cut into 8 wedges
1 cup Caramelized Onions (see recipe below)
12 oz. dry hard cider
1 tsp. juniper berries
1 bay leaf

Season cod with salt and red pepper (use a light touch with cayenne). Heat a large deep nonreactive skillet over medium-high heat. Add 1 Tbsp. olive oil and swirl to coat pan. Add apple wedges in a single layer and cook for 4-5 minutes, until browned on the bottom. turn apples and cook for another 3-4 minutes until browned on the other side. Remove from pan and set aside on a plate.

Pour remaining 1 Tbsp. oil on pan. Pat cod dry with a paper towel and place in pan. Cook for about 5 minutes until one side of the fish is lightly browned. Temporarily remove fish to the plate. Add the caramelized onions, cider, juniper berries and bay leaf to skillet and stir. Once mixture is boiling, arrange fish, raw side down, and apples in pan. cover, turn the heat down to medium-low, and cook until fish is opaque at the center, 4-6 minutes longer. Remove fish from pan. Increase heat and cook onion mixture, uncovered, until thick and sauce-like, about 3 minutes. Divide the onion mixture among low bowls and arrange fish and apples in each bowl.

Caramelized Onions Makes 2 1/2 Cups

¼ cup olive oil
5 lb. yellow onions, cored, thinly sliced
3 sprigs thyme
2 Tbsp. kosher salt

Heat oil in a large (at least 5 quarts) skillet over medium heat. Add onions, thyme, and salt. Cook, stirring frequently, until they are soft and golden brown, 45-60 minutes. If the onions start to brown too much, add 1/4 cup water and scrape onions off bottom of pan, then reduce heat and proceed. When cool, remove thyme sprigs. Do Ahead: If you haven’t already, freeze 1 1/4 cups of the onions for the next two weeks of the Food Lover’s Cleanse and reserve the rest in the fridge.

• Kale Salad with Pine Nuts and Currants
  3-4 Servings

1 Tbsp. dried currants
4 Tbsp. white balsamic vinegar, divided
1 Tbsp. unseasoned rice vinegar
1 Tbsp. honey
1 Tbsp. extra-virgin olive oil
1 tsp. salt
1 bunch Tuscan kale (about 1/2 lb.), center ribs and stems removed, leaves thinly sliced crosswise
1 Tbsp. pine nuts, lightly toasted

Place currants in small bowl; add 2 Tbsp. white balsamic vinegar. Let soak overnight. drain currants.

Whisk remaining 2 Tbsp. white balsamic vinegar, rice vinegar, honey, oil, and salt in large bowl. Add kale, currants, and pine nuts; toss to coat. Let marinate 20 minutes at room temperature, tossing occasionally. Season to taste with salt and pepper.

• Roasted Sweet Potatoes with Chile and Orange
  4 Servings:

1 lb. garnet yams or other sweet potato, washed, unpeeled
3 Tbsp. olive oil
1 1/2 tsp. kosher salt
1 orange zested
1 tsp. ancho chile powder or 1/2 tsp. crushed red pepper flakes

Preheat oven to 425°. Slice sweet potatoes into 1/2″ rounds, discarding any gnarled ends. toss sweet potatoes with olive oil, salt, orange zest, and chile powder.

Lay potatoes out in a single layer on a sheet pan, and roast at 425° for 20-25 minutes until the tops of the potato slices are toasted in spots.

Snack

• Pumpkin Smoothie 1 Serving:

1/4 cup almond milk
1/4 cup unsweetened non-fat yogurt
1/3 cup canned pumpkin puree
1/4 cup applesauce
1/4 tsp. dried ginger
Pin of dried clove
Blend all of the ingredients in a blender until smooth.

Day 21 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.

Want to follow along with all the menus, recipes, reviews, and side projects? Check out the Healthy Cleanse tab at the top, or click here.