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    Clean Eating MP

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    zelda89195
    This 1,800 calorie meal plan provides clean, wholesome meals for a day including breakfast of a strawberry banana smoothie, morning snack of spiced chickpeas and cheese, lunch of a Mediterranean tuna salad, afternoon snack of an apple and almonds, and dinner of roast chicken with vegetables and rice, with an evening snack of frozen grapes. The plan aims to be quick, satisfying, and free of additives with real foods like fruits, vegetables, dairy, and whole grains.

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    Clean Eating MP

    Uploaded by

    zelda89195
    78 views5 pages
    This 1,800 calorie meal plan provides clean, wholesome meals for a day including breakfast of a strawberry banana smoothie, morning snack of spiced chickpeas and cheese, lunch of a Mediterranean tuna salad, afternoon snack of an apple and almonds, and dinner of roast chicken with vegetables and rice, with an evening snack of frozen grapes. The plan aims to be quick, satisfying, and free of additives with real foods like fruits, vegetables, dairy, and whole grains.

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    Clean Eating Mp

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    Clean Eating Mp

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    This 1,800 calorie meal plan provides clean, wholesome meals for a day including breakfast of a strawberry banana smoothie, morning snack of spiced chickpeas and cheese, lunch of a Mediterranean tuna salad, afternoon snack of an apple and almonds, and dinner of roast chicken with vegetables and rice, with an evening snack of frozen grapes. The plan aims to be quick, satisfying, and free of additives with real foods like fruits, vegetables, dairy, and whole grains.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    78 views5 pages

    Clean Eating MP

    Uploaded by

    zelda89195
    This 1,800 calorie meal plan provides clean, wholesome meals for a day including breakfast of a strawberry banana smoothie, morning snack of spiced chickpeas and cheese, lunch of a Mediterranean tuna salad, afternoon snack of an apple and almonds, and dinner of roast chicken with vegetables and rice, with an evening snack of frozen grapes. The plan aims to be quick, satisfying, and free of additives with real foods like fruits, vegetables, dairy, and whole grains.

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    1 , 8 0 0 C A LO R I E S

    C L E A N E AT I N G
    1 - DAY M E A L P L A N

    RECIPES

    Menu: Breakfast: A.M. Snack: Lunch: Dinner:


    Page 1 Strawberry- Spiced Chickpea Mediterranean Roast Chicken
    Banana Green “Nuts” ­Tuna-Spinach with Parmesan-
    Smoothie Salad Herb Sauce

    EATINGWELL.COM
    1-Day Clean-Eating Meal Plan: 1,800 Calories
    Eating clean doesn’t have to be complicated or cumbersome. This 1-day meal plan is
    a perfect example of just how deliciously simple clean eating can be. These daily eats
    are free of additives and foods with long ingredient lists and full of real foods like fresh
    vegetables, dairy and whole grains. Quick, clean and satisfying, this wholesome meal plan
    sets you up for a healthy and successful day.

    PLAN-AHEAD NOTES: Make the Spiced Chickpea “Nuts” and put the grapes in the
    freezer a day ahead of time.

    Breakfast (318 calories)


    • 1 serving Strawberry-Banana Green Smoothie (13/4 cups)

    A.M. Snack (246 calories)


    • 1 serving Spiced Chickpea “Nuts” (1/4 cup)
    • 2-inch cube sharp Cheddar cheese (1 oz.)

    Lunch (375 calories)


    • 1 serving Mediterranean Tuna-Spinach Salad

    P.M. Snack (295 calories)


    • 1 medium apple
    • 26 unsalted roasted almonds (1 oz.)

    Dinner (473 calories)


    • 1 serving Roast Chicken with Parmesan-Herb Sauce

    Evening Snack (104 calories)


    • 1 cup frozen grapes

    EATINGWELL.COM
    1-Day Clean-Eating Plan: Breakfast & A.M. Snack

    Strawberry-Banana Green
    Smoothie
    ACTIVE: 5 minutes TOTAL: 5 minutes
    This green smoothie recipe is sweetened
    only with fruit and gets an extra dose of
    healthy omega-3s from flaxseeds.
    1 medium banana
    1 cup baby spinach
    1/2 cup low-fat plain Greek yogurt
    1/2 cup nonfat milk
    6 frozen strawberries
    1 tablespoon flaxseeds
    Puree banana, spinach, yogurt, milk, straw-
    berries and flaxseeds in a blender until
    smooth.
    SERVES 1: about 13/4 cups each
    CALORIES 318, FAT 7G (SAT 2G), CHOLESTEROL
    9MG, CARBOHYDRATES 48G, TOTAL SUGARS 28G
    (ADDED 0G), PROTEIN 20G, FIBER 8G, SODIUM
    126MG, POTASSIUM 1,118MG.
    NUTRITION BONUS: Vitamin C (74% daily value),
    Vitamin A (62% dv), Calcium (35% dv), Folate
    (26% dv).

    Spiced Chickpea “Nuts”


    5 minutes TOTAL: 1 hour
    ACTIVE:
    TO MAKE AHEAD: Cover and store at room
    temperature for up to 2 days.
    When roasted in a hot oven, chickpeas be-
    come super-crunchy. They’re a great low-fat Breakfast: 13/4 cups Strawberry-Banana Green Smoothie
    substitute for nuts when salty cravings hit.
    1 15-ounce can chickpeas, rinsed
    1 tablespoon extra-virgin olive oil
    2 teaspoons ground cumin
    1 teaspoon dried marjoram
    1/4 teaspoon ground allspice
    1/4 teaspoon salt
    1. Position rack in upper third of oven; pre-
    heat to 450°F.
    2. Blot chickpeas dry and toss in a bowl
    with oil, cumin, marjoram, allspice and salt.
    Spread on a rimmed baking sheet. Bake,
    stirring once or twice, until browned and
    crunchy, 25 to 30 minutes. Let cool on the
    baking sheet for 15 minutes.
    SERVES 4: 1/4 cup each
    CALORIES 103, FAT 5G (SAT 0G), CHOLESTEROL
    0MG, CARBOHYDRATES 14G, TOTAL SUGARS 0G
    (ADDED 0G), PROTEIN 4G, FIBER 5G, SODIUM
    303MG, POTASSIUM 2MG. Snack: 1/4 cup Spiced Chickpea “Nuts” & 1 oz. sharp Cheddar cheese

    EATINGWELL.COM
    1-Day Clean-Eating Plan: Lunch & P.M. Snack

    Mediterranean Tuna-Spinach
    Salad
    ACTIVE: 10 minutes TOTAL: 10 minutes
    This tuna salad recipe gets an upgrade with
    olives, feta and a tahini dressing. Served
    over baby spinach, this is the perfect easy
    and light lunch or dinner salad.
    11/2 tablespoons tahini
    11/2 tablespoons lemon juice
    11/2 tablespoons water
    1 5-ounce can chunk light tuna in
    water, drained
    4 Kalamata olives, pitted and chopped
    2 tablespoons feta cheese
    2 tablespoons parsley
    2 cups baby spinach
    1 medium orange, peeled or sliced

    Whisk tahini, lemon juice and water together


    in a bowl. Add tuna, olives, feta and parsley;
    stir to combine. Serve the tuna salad over 2
    cups spinach, with the orange on the side.
    SERVES 1: 1 cup tuna salad, 2 cups spinach &
    1 orange
    CALORIES 375, FAT 21G (SAT 5G), CHOLESTEROL
    46MG, CARBOHYDRATES 26G, TOTAL SUGARS 14G
    (ADDED 0G), PROTEIN 26G, FIBER 6G, SODIUM
    665MG, POTASSIUM 780MG.
    NUTRITION BONUS: Vitamin C (157% daily value),
    Vitamin A (118% dv), Vitamin B12 (40% dv), Folate
    (39% dv), Calcium (27% dv), Iron (27% dv).
    Lunch: 1 cup tuna salad, 2 cups spinach & 1 orange

    Snack: 1 medium apple & 1 oz. unsalted roasted almonds

    EATINGWELL.COM
    1-Day Clean-Eating Plan: Dinner & Evening Snack

    Roast Chicken with Parmesan-Herb


    Sauce
    ACTIVE: 40 minutes TOTAL: 40 minutes
    A store-bought rice blend and quick-cooking chicken
    breast help get this healthy chicken recipe on the
    dinner table fast. Check the label to avoid excessive
    sodium or other undesirable ingredients. Other
    herbs, such as rosemary and sage, are also delicious
    in this recipe.
    2 bone-in, skinless chicken breasts (12 ounces
    each)
    3/4 teaspoon kosher salt, divided
    1/2 teaspoon ground pepper, divided
    3 tablespoons all-purpose flour
    4 tablespoons extra-virgin olive oil, divided
    2 bunches broccolini (8 ounces each)
    3 cloves garlic, minced, divided
    1/3 cup dry white wine
    1 cup low-sodium chicken broth
    1/4 cup grated Parmesan cheese
    2 teaspoons chopped fresh thyme, divided
    2 cups cooked whole-grain rice blend
    1. Position a rack in lower third of oven; preheat to
    425°F.
    2. Cut each chicken breast in half crosswise on the
    diagonal into 2 roughly equal portions and sprinkle
    with 1/4 teaspoon each salt and pepper. Place flour
    in a shallow dish and dredge chicken lightly; reserve
    the remaining flour. Heat 2 tablespoons oil in a large
    skillet over medium heat. Add the chicken, skinned-
    side down; cook until browned on the bottom, about 6 Dinner: 1 serving Roast Chicken with Parmesan-Herb Sauce
    minutes. Transfer, skinned-side up, to a rimmed baking
    sheet. Reserve the skillet.
    3. Toss broccolini with the remaining 2 tablespoons oil,
    half the garlic and 1/4 teaspoon salt. Spread out on the
    other half of the baking sheet.
    4. Roast until the broccolini is tender and an in-
    stant-read thermometer inserted into the thickest part
    of the chicken registers 165°F, 15 to 20 minutes.
    5. Meanwhile, whisk 4 teaspoons of the reserved flour
    and wine in a small bowl until combined. Place the
    skillet over medium heat, add the remaining garlic
    and cook, stirring, for 30 seconds. Add broth; bring
    to a boil over high heat. Add the wine mixture and
    cook, stirring frequently, until thickened and reduced
    to about 1 cup, 4 to 5 minutes. Add Parmesan, 1 tea-
    spoon thyme and the remaining 1/4 teaspoon each salt
    and pepper.
    6. To serve, divide the chicken, broccolini and rice among
    4 dinner plates. Spoon the sauce over the chicken and
    sprinkle with the remaining 1 teaspoon thyme. Snack: 1 cup frozen grapes
    SERVES 4: 3 oz. chicken, 1 cup broccolini, 1/2 cup rice &
    1/4 cup sauce each
    CALORIES 473, FAT 20G (SAT 4G), CHOLESTEROL 72MG,
    CARBOHYDRATES 35G, TOTAL SUGARS 3G (ADDED 0G),
    PROTEIN 34G, FIBER 3G, SODIUM 417MG, POTASSIUM 698MG.
    NUTRITION BONUS: Vitamin C (176% daily value), Vitamin A
    (42% dv).

    EATINGWELL.COM

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