Saturday, October 18, 2008

Clean Eating Menu for the Week

The following is a sample week out of Clean Eating Magazine. Every issue includes 4 weeks of menus and each one is pretty simple and very yummy. Cut and paste the menu:) Enjoy!

Monday

Breakfast:
Pumpkin Pie Oatmeal (recipe follows)
1/2 cup low fat milk (regular, soy or almond)

Snack 1:
1/3 cup raw, unsalted walnuts or almonds
1 orange

Lunch:
Curry Coconut Chickpeas (recipe follows) save some for later in the week

Snack 2:
14 oz. low fat milk (regular, soy or almond)
1-1/4 scoops protein powder of choice

Dinner:
Large mixed green salad w/ 6 oz. grilled chicken or tofu
3 Tbsp. Spicy Apple Vinaigrette (recipe follows) keep leftovers
1/8 cup ground flaxseed

Tuesday

Breakfast:
1 slice sprouted grain toast
2 Tbsp. natural peanut or almond butter
Shake made with:
1 cup low fat milk of choice
1/2 cup berries
1 Tbsp. protein powder
2 Tbsp. ground flaxseed

Snack 1:
2 Tbsp. Hummus
w/ raw veggies

Lunch:
2 or 3 cups low sodium veggie and lentil soup
1 orange

Snack 2:
Mint Chocolate Shake (recipe follows)

Dinner:
Quinoa Apple and Walnut Salad (recipe follows) refrigerate leftovers
w/ 2 Tbs. Spicy Apple Vinaigrette

Wednesday

Breakfast:
Scramble egg whites or tofu w/
onions, mushrooms, bell peppers,
salt, pepper turmeric and garlic powder

Snack 1:
2 Peanut Butter Fudge Bars (recipe follows)

Lunch:
Quinoa, Apple and Walnut Salad (leftovers)
w/ Spicy Apple Vinaigrette

Snack 2:
2 hard boiled eggs
10 grapes
raw veggies

Dinner:
Curry Coconut Chickpeas (leftovers)

Thursday

Breakfast:
Asian Scrambled Eggs (recipe follows)
1/2 cup berries
2 Tbsp. Ground flaxseed

Snack 1:
2 Tbsp. hummus
raw veggies

Lunch:
Wrap: 1 sprouted grain wrap,
3/4 cup pinto beans, 1 cup peppers
and onions, 1 Tbsp. salsa

Snack 2:
2 Peanut Butter Fudge Bars (leftover)

Dinner:
2 veggie spring rolls
Large spinach salad w/ strawberries and almonds
6 oz. fish, tofu or chicken

Friday

Breakfast:
4 oz. soy/veggie breakfast sausage
1 cup berries
2 tbsp. ground flaxseed

Snack 1:
1/2 cup raw, unsalted almonds or walnuts
8 baby carrots

Lunch:
2 or 3 cups low-sodium veggie and lentil soup

Snack 2:
Mint Chocolate Shake

Dinner:
Seafood Lettuce Wraps (recipe follows)

Saturday

Breakfast:
Pumpkin Pie Oatmeal

Snack 1:
2 Tbsp. natural almond or peanut butter
1 apple
2 stalks of celery

Lunch:
Large salad:
mixed veggies, 6 oz. tofu, chicken or fish,
2 Tbsp. Asian Dressing (recipe follows) save leftovers

Snack 2:
2 oz. turkey or seitan jerky
raw veggies

Dinner:
Sprouted grain wrap w/
3/4 cup organic refried beans, 1 cup peppers
and onions, 1 Tbsp. salsa, lettuce

Sunday

Breakfast:
Omelette-
6 egg whites, 1 whole egg, mushrooms and onions
1 buckwheat pancake
1/2 cup berries

Snack 1:
2 Tbsp. hummus
raw veggies

Lunch:
2 veggie burger patties w/
lettuce and mixed veggies

Snack 2:
2 Peanut Butter Fudge Bars

Dinner:
Veggie stir-fry-
Frozen stir-fry veggies, 6 oz. lean poultry, 1 tbsp canola oil
and salt free Mexican seasoning


Recipes


Pumpkin Pie Oatmeal

1 Serving

1/4 cup low fat milk (or soy or almond milk - I used almond)
6 Tablespoons water
1/4 cup old fashioned Oats
Pinch cinnamon
Pinch nutmeg
1/8 cup canned pumpkin
1/8 cup sliced almonds or chopped walnuts
Stevia or other sweetener (I use Agave sweetener)
1/8 cup water
1/2 scoop vanilla protein powder

In a small pot, bring milk and water to a boil over medium heat. Add oats, cinnamon and nutmeg. Reduce heat to medium low and simmer until liquid is absorbed, about 7-10 minutes, stirring occasionally.

Once liquid is absorbed, stir in pumpkin, almonds, and sweetener of your choice, set aside.

Combine water and protein powder in a separate bowl. Mix with fork until protein is dissolved. Pour over Oatmeal and serve.


Curry Coconut Chickpeas

2 Servings

Cooking spray
1 cup napa cabbage or bok choy, sliced
1/2 cup diced onion
1/2 cup diced red bell pepper
1/2 cup light coconut milk (shake can)
1 tsp. fresh garlic, minced
1 tsp fresh ginger, grated
1 tsp curry powder
3/4 cup chickpeas, drained (low sodium, canned)
1/4 tsp sea salt
pinch black pepper
1 Tbsp. fresh basil, thinly sliced

Preheat frying pan over medium heat then lightly coat with cooking spray.
Add cabbage and saute until cabbage shrinks down. Add onion & pepper.Saute for 2-4 minutes.

Add 1 Tbsp. coconut milk, garlic, ginger and curry powder. Saute 2 minutes
Add remaining coconut milk, chickpeas, salt and pepper; heat until warm. Add fresh basil and serve.



Chocolate Mint Shake

Serves 1

1 bag mint tea
1/4 cup hot water
1/2 cup ice
1 scoop chocolate protein powder
1/2 cup low-fat plain yogurt
1-1/2 tsp. flax seed oil
1-1/2 tsp. dark chocolate chips

Steep tea bag in hot water for 5 minutes. Squeeze remaining liquid from bag then discard bag.
Add ice to tea. Combine remaining ingredients in blender and blend on high until smooth.

Quinoa, Apple & Walnut Salad w/ Turkey Sausage

Serves 2

1/2 cup water
1/4 cup quinoa
4 oz lean turkey sausage( or soy/veggie sausage)
1 cup diced apples
1/4 cup walnuts, crushed
3 cups fresh spinach

Cook sausage in a large pot of simmering water for 10-20 minutes, depending on thickness.
Remove from water and saute in a preheated pan coated with cooking spray, until lightly browned. Set aside to cool then slice into medallions.

Combine all ingredients in a large bowl and drizzle with your favorite dressing. (Spicy Apple Vinaigrette is best)

Spicy Apple Vinnaigrette

Serves 16

1/2 cup walnut oil
1/4 cup apple cider vinegar
1 gala apple peeled, cored and cut into small pieces
pinch of paprika
pinch of cinnamon
sea slat and black pepper to taste

add all ingredients to a blender and puree until everything is finely diced.


Peanut Butter Fudge Bars

4 scoops chocolate protein powder
2/3 cup flax meal
4 Tbsp. natural peanut butter
1/4 cup water
agave nectar

Instructions:

Mix ingredients together in a bowl, adding 1/4 cup water [or less if you can manage) and agave nectar, to taste. At first, it will seem like its not enough water, but keep stirring, and it will eventually become a sticky blob of dough.

Divide the mixture into 4 equal portionsand put it into separate pieces of plastic wrap, shaping into a bar within the wrap. Its easier to shape them by laying plastic wrap in one side of a small casserole dish, pressing the dough into the natural shape of the dish.

Put the bars into the fridge, or store them in the freezer. You can eat them chilled, or even frozen, or you can eat it right out of the bowl.

Asian Scrambled Eggs

Serves 1

1 clove garlic, chopped
1-1/2 tsp. fresh ginger
1 tsp. peanut oil
1/2 cup mushrooms, chopped
5 snow peas, quartered
1/4 cup red bell pepper, chopped
3 scallions, chopped
1-1/2 tsp. low sodium soy sauce
3 egg whites, plus 1 whole egg, beaten

Brown garlic and ginger with half of the oil in skillet. Add mushrooms, snow peas and pepper.
Stir fry until mushrooms start to brown and lose moist of their moisture. Add chopped scallions. Stir fry a few minutes with added soy sauce. Remove veggies from skillet.

Add remaining oil then eggs. When eggs start to bubble around the edges, stir them with a spatula until scrambled. Just before eggs are completely cooked, add veggies and mix thoroughly.
Serve warm.

Seafood Lettuce Wraps

Serves 1

4 oz shrimp(pre-cooked, frozen)
1/4 cup cubed avocado
1/8 cup grated carrots
1/8 cup grated cucumber
1/8 cup cooked navy beans, drained
1 Tbsp. asian dressing of choice
1/8 cup plain, low-fat yogurt
3 iceberg lettuce leaves

Combine defrosted shrimp, avocado, carrots and cucumber together in a mixing bowl. Gently mix in beans, drewssing and yogurt.
Lay lettuce leaves on cutting board. Divide mixture evenly between leaves. You can also
choose to serve the remaining mixture as a side salad with wraps.

Click here for a subscription to this great publication!

4 comments:

VeggieGirl said...

I already subscribe to Clean Eating magazine - I too love it!! :0)

Piper said...

I've got to stop reading your blog. Every time I finish, I'm hungry.

Anonymous said...

Sounds tasty as snacks, but I don't think I could run my 65 miles a week and 4 gym workouts on that!

TheFitnessFreak said...

Oh definitely not Anonymous! This menu is for someone looking to trim down a bit. Enjoy your workouts!!

Nicole

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