Healthy Mindful Menu Days 4-7

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For the next month or so, I’ll be doing a healthy, restore, reset, cleanse, recover, mindfulness, detox. Take a look at part 1 of the write up here. Here are days 4-7 menus…

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

Day 4 (approx 1900 calories)

Breakfast
1 1/2 cups multigrain cereal with 1/2 cup almond milk, sprinkled with 5 toasted almonds
1 small orange

Lunch
1 cup low-sodium split pea soup or lentil soup
1 toasted whole wheat English muffin
3/4 cup low-fat vanilla yogurt with 1 teaspoon wheat germ

Dinner
“Pork” stir-fry: 1 ounce lean pork, tofu, or soy crumbles, 1 cup bok choy, 1/2 cup snow peas, 1/4 cup diced red peppers, 1/4 cup chopped green beans, stir-fried in 1 minced garlic clove, 2 teaspoons olive oil, and a dash of sesame oil.
1 1/2 cups brown rice
tossed salad: 1 cup romaine lettuce, 1/4 cup sliced red onions (rinse under cold water so they aren’t too pungent), dressed with 1 tablespoon lemon juice and 2 teaspoons olive oil
1 banana or other fresh fruit

Snacks
1 cup berries
1 bake-and-eat soft pretzel with no salt (2.5 ounces)

Day 5 (use up some of those leftovers)

Breakfast
1 cup oatmeal with 1 tablespoon wheat germ and 2 tablespoons maple syrup
topped with fruit compote: 2 tablespoons prunes, 2 tablespoons figs, 2 tablespoons raisins, cooked in 2 tablespoons OJ or pineapple juice and 2 tablespoons water

Lunch
1 cup soup (your choice)
tossed salad: 2 cups greens, 1/4 cup red pepper, 1/4 cup chickpeas, 1 carrot, dressed with 2 teaspoons olive oil and 2 tablespoons white wine vinegar
2 slices whole wheat bread, toasted with 2 teaspoons strawberry jam
1 cup low-fat yogurt

Dinner
1 cup brown rice
3 ounces grilled or baked chicken or tofu rubbed with fresh garlic and 1/2 teaspoon olive oil
2 cups greens with 1 cup chopped veggies (your choice) dressed with 2 teaspoons olive oil and 2 tablespoons vinegar

Snack
banana
2 cups air-popped popcorn

Day 6 (from the Bon Appetit Food-Lover’s Cleanse)

Breakfast
2-egg omelet with mushrooms, thyme, and caramelized onions
1 piece of whole grain toast

Lunch
Avocado Tartine: Slice 1/2 an avocado then mash with a fork. Sprinkle with salt, red pepper flakes, and a squirt of fresh lemon or lime juice. Spread onto whole grain toast.
Winter vegetable crudités: raw endive, cauliflower, and carrots with Basic Citrus-Shallot Vinaigrette as dip
Vanilla-Date Smoothie

Dinner
The Ultimate Winter bulghur wheat from Plenty
Green salad with Basic Citrus-Shallot Vinaigrette

Snack
Orange

Day 7

indulge day. Eat whatever you would like. Use up some leftovers in the fridge. Everything in moderation, including moderation!
I’ll be going to a birthday party this day. So, I’ll try to watch what I eat, but I allow myself to eat what they’re serving. No guilt.