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Day 2: 2018 Clean-Eating Recipes

Recipes For Day 2 of Our 2018 Clean-Eating Plan

Prep Notes:

  • This recipe makes three 3/4-cup servings. Eat one serving of the the overnight oats for breakfast today, one serving as a snack tomorrow on Day 3, and the remaining portion for Day 4 breakfast.
  • Apple Cinnamon Overnight Oats

    From C&J Nutrition

    Apple Cinnamon Overnight Oats

    Ingredients

    1. 1 1/4 cups rolled oats
      1 3/4 cups unsweetened almond milk
      2 teaspoons maple syrup
      1 teaspoon vanilla extract
      1/4 teaspoon cinnamon
      1 medium apple, chopped (divided)
    1. Topping:
      2 tablespoons chopped walnuts

    Directions

    1. In a medium bowl or storage container, stir together oats, almond milk, maple syrup, vanilla extract, cinnamon, and 1/2 of the apple, chopped. Cover and let sit in the refrigerator until the oats soak up the milk and soften, overnight or for at least 4 hours.
    2. For this breakfast, serve 3/4 cup of the oats topped with the remaining chopped apple and walnuts.

    NUTRIENT TOTALS

    Calories: 357.5
    Protein: 8.645 g
    Carbohydrate: 50.9 g
    Dietary Fiber: 8.153 g
    Total Sugars: 17.9 g
    Total Fat: 14.4 g
    Saturated Fat: 1.405 g
    Sodium: 116.8 mg

    Prep Notes:

  • Use 1 cup leftover bulgur wheat made on Day 1.
  • Use all leftover parsnip fries from dinner on Day 1.
  • Bulgur Edamame Salad

    From C&J Nutrition

    Bulgur Salad With Edamame, Arugula, and Roasted Parsnips

    Ingredients

    1. Salad
      1 cup cooked bulgur wheat (leftover from batch made on Day 1)
      1/2 cup edamame, frozen and thawed, out of the shell
      1 cup arugula, roughly chopped
      1 tablespoon chopped red onion
      1 tablespoon chopped walnuts
      Leftover parsnip fries, chopped (about 1/2 cup)
    1. Dressing
      2 teaspoons olive oil
      1 teaspoon Dijon mustard
      1 teaspoon lemon juice
      1/2 teaspoon maple syrup
      1/4 teaspoon salt
      1/4 teaspoon black pepper

    Directions

    1. In a medium bowl, mix bulgur with edamame, arugula, onion, walnuts, and parsnips. In a separate small bowl, whisk together olive oil, mustard, lemon juice, maple syrup, salt, and pepper. Toss bulgur salad with dressing.

    NUTRIENT TOTALS

    Calories: 421.2
    Protein: 15.6 g
    Carbohydrate: 54 g
    Dietary Fiber: 14.6 g
    Total Sugars: 9.668 g
    Total Fat: 18.6 g
    Saturated Fat: 2.298 g
    Sodium: 683 mg

    Prep Notes:

  • Use leftover half avocado from Day 1 lunch.
  • Tomato-Salad-Stuffed Avocado

    From C&J Nutrition

    Avocado Stuffed With Tomato Salad

    Ingredients

    1. 1/2 medium avocado (leftover 1/2 from Day 1 lunch)
      1/2 cup chopped tomatoes, about 1 small or 1/2 of a medium tomato
      1 teaspoon fresh lemon juice
      1/8 teaspoon sea salt

    Directions

    1. Toss tomatoes with lemon juice and sea salt. Top 1/2 the avocado with the tomato mixture and eat, scooping the avocado out with each bite.

    NUTRIENT TOTALS

    Calories: 140.1
    Protein: 2.169 g
    Carbohydrate: 9.638 g
    Dietary Fiber: 5.651 g
    Total Sugars: 2.939 g
    Total Fat: 10.2 g
    Saturated Fat: 1.473 g
    Sodium: 149.3 mg

    Prep Notes:

  • Save half of prepared protein for lunch tomorrow.
  • You'll cut up extra butternut squash to use on Day 7.
  • Lemon Chicken + Roasted Squash and Cauliflower

    From C&J Nutrition

    Lemon Roasted Chicken

    Ingredients

    1. 1 whole bone-in, skin-on chicken breast (Vegetarian swap: 3/4 block remaining firm tofu, drained and pressed)
      1/4 teaspoon salt
      1/4 teaspoon black pepper
      4 teaspoons olive oil, divided
      1 clove garlic, chopped
      1/2 teaspoon dried thyme
      1/2 teaspoon dried oregano
      1 teaspoon lemon zest
      1 teaspoon lemon juice
      1/2 head cauliflower, cut into florets
      1/2 medium red onion, cut into 1-inch chunks
      1 medium butternut squash, peeled, seeded, and cut into 1/2-inch cubes (you’ll use 1 1/2 cups cubed butternut squash for this recipe)

    Directions

    1. Preheat oven to 425ºF. Line a large baking sheet with parchment paper or foil. Season the chicken on both sides with salt and pepper.
    2. Combine 2 teaspoons olive oil with garlic, thyme, oregano, lemon zest, and lemon juice. Rub olive oil seasoning mixture on the top and under the skin of the chicken (or tofu). Place your protein on the baking sheet and bake for 15 minutes.
    3. Meanwhile, toss cauliflower florets and butternut squash with remaining 2 teaspoons olive oil. Once chicken has cooked for 15 minutes, remove the baking sheet from the oven and add the cauliflower and butternut squash, spacing them evenly around the chicken.
    4. Bake for an additional 20 minutes (adding tofu for last five minutes of roasting) or until chicken is cooked through to 165ºF. Serve butternut squash and cauliflower with half the meat from the chicken breast (or half the tofu). Store the remaining chicken breast/tofu in the refrigerator for use in lunch on Day 3.

    NUTRIENT TOTALS

    Calories: 508.9
    Protein: 34.8 g
    Carbohydrate: 38.6 g
    Dietary Fiber: 8.867 g
    Total Sugars: 10.4 g
    Total Fat: 26 g
    Saturated Fat: 4.727 g
    Sodium: 702.5 mg

    Prep Notes:

  • Save leftover coconut milk to use for the treat on Day 3.
  • Coconut Maple Hot Cocoa

    From C&J Nutrition

    Coconut Maple Hot Cocoa

    Ingredients

    1. 1/4 cup canned coconut milk
      1/2 cup unsweetened almond milk
      1 tablespoon unsweetened cocoa or cacao powder
      1 teaspoon maple syrup
      1/4 ounce dark chocolate, chopped
      Pinch ground cinnamon
      Pinch ground ginger

    Directions

    1. Add all ingredients to a small saucepan and heat over medium high. Whisk ingredients together until well combined. Bring the mixture to steaming and continue stirring until all chocolate has melted, about 5-6 minutes.

    NUTRIENT TOTALS

    Calories: 196.8
    Protein: 3.136 g
    Carbohydrate: 12.9 g
    Dietary Fiber: 2.36 g
    Total Sugars: 7.178 g
    Total Fat: 16.8 g
    Saturated Fat: 12.7 g
    Sodium: 90 mg

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