Happy Monday. For those of you who are already participating with me in BuzzFeed’s two week clean eating program, how are you doing?! For those who want to start, review Day 0 and Day 1, HERE, and review Day 2 HERE. As I said, I have competed this challenge and loved it. I did not feel deprived (you have 3 meals and 2 snacks, one of them being dessert!), there was a lot variation, and you only had to grocery shop once a week!
I made small modifications to the challenge, but will note them as I go along. I also did not follow the no caffeine (I couldn’t give up my coffee!), I drank wine 2 nights, and I did have one cheat meal–I’m not going to lie to you. Other than that, I followed the plan pretty much recipe for recipe! Sometimes I didn’t finish a meal (even 2-3 bites), so I stored it in a tupperware container. When I was still hungry at a different meal, I ate the leftovers.
So, are you ready for day 3 (what you will be eating tomorrow?!) Here it is:
DAY 3 BREAKFAST: Broccoli and Scallion Frittata
Makes 2 servings
You’ll eat half of this frittata today and save the other half for lunch Wednesday.
2 cups broccoli florets (from 1 large or 2 small heads)
½ cup lows odium chicken stock
4 large eggs*
⅛ teaspoon kosher salt freshly ground pepper
1 ounce Parmesan cheese, grated
½ tablespoon olive oil
4 scallions, whites only, thinly sliced (thinly slice and reserve the greens for today’s lunch)
*Men, use 6 eggs
PREPARATION: Preheat oven to 375°F. In a small, oven-safe skillet, bring the chicken stock to a simmer. Add broccoli florets and cook, stirring occasionally, until the broccoli is cooked al dente, about 5 minutes. Drain any excess liquid, transfer the broccoli florets to a small bowl, and set aside. In a medium mixing bowl, whisk the eggs with the kosher salt and pepper until they’re thoroughly beaten and starting to bubble slightly. Add the Parmesan cheese and stir to combine. Wipe the skillet with a paper towel or clean kitchen cloth. Heat the olive oil in the skillet over medium heat, then add the thinly sliced scallion whites and cook, stirring occasionally, just until the whites start to soften, about a minute. Add steamed broccoli and spread it evenly over the bottom of the pan then pour in the egg mixture. Put the skillet in the preheated oven and cook until the eggs are cooked through and don’t jiggle when you shake the skillet, about 10 minutes. Eat half of the frittata for breakfast. Let the second half cool before storing in an airtight container in the fridge. (If it’s easier, cut the leftover half into two wedges and store them, stacked, in an airtight container.)
DAY 3 LUNCH: Leftover Roasted Vegetables with Shredded Chicken, Parsley, and Lemon
Makes 1 serving
½ recipe Roasted Fennel, Asparagus, and Red Onion (leftover from Sunday’s lunch)
4 ounces* (⅓ recipe) Slow Cooker Salsa Verde Chicken (leftover from Sunday’s dinner)
2 tablespoons parsley leaves
4 scallions, greens only (leftover from breakfast), thinly sliced
juice of ½ lemon
PREPARATION: Combine roasted vegetables and chicken in a microwave safe bowl and microwave on high for 1 ½ minutes, taking out to stir halfway through. If the mixture isn’t hot after 1 ½ minutes, heat for an additional 30 seconds. Top with parsley and fresh lemon juice (This lunch also tastes good at room temperature, if you don’t want to microwave it.) If you’re packing this lunch to go: Combine vegetables, chicken, scallion greens and parsley in a airtight container, with a fresh lemon wedge. Refrigerate until you’re ready to eat. If you want to eat it cold or room temperature, squeeze the wedge of lemon over the chicken and vegetables, then serve. If you want it warm, reheat in a microwave safe bowl, as above, then squeeze the wedge of lemon over everything before eating.
DAY 3 SNACK: 1 apple with 10 raw, unsalted almonds(20 for men)
DAY 3 DINNER: Pan Roasted Salmon with Garlicky Swiss Chard and Cauliflower “Rice”
Makes 1 serving
2 teaspoons canola oil, divided
1 4 ounce* salmon fillet, skin removed
2 cloves garlic, thinly sliced
½ bunch swiss chard, stems removed, sliced in thin ribbons (or spinach or kale)
½ recipe cauliflower “rice” (leftover from Sunday’s dinner)
*Men, use an 8 ounce fillets
PREPARATION: Preheat oven to 425°F. Season the salmon with ⅛ teaspoon of salt and freshly ground pepper. Heat 1 teaspoon canola oil in an ovenproof skillet over medium-high heat. When the oil is hot, add the salmon fillets. Cook, without touching, for about 2 minutes, until the underside starts to brown. Turn the heat off, then lay half the sliced garlic on top of the fillets (save the other half for the swiss chard) over the salmon, making sure the garlic is on top of the fish and not in the pan (in the pan, it’ll burn). Put the skillet in the oven until the salmon is cooked but still slightly pink in the middle, 6-8 minutes. While the salmon cooks, heat the remaining 1 teaspoon of canola oil in a large skillet over medium heat. Add the remaining sliced garlic, kosher salt, and some freshly ground pepper and cook, stirring constantly, until the garlic is fragrant, about 30 seconds. Add the swiss chard and cook, stirring often, just until the swiss chard is bright green and soft, about 2 minutes. Add the cauliflower rice and cook just until the rice is warm, about a minute more. Plate all of the swiss chard and cauliflower rice on a serving plate, then top with a salmon fillet. Let the remaining salmon fillet cool completely before storing in an airtight container in the fridge.
DAY 3 NIGHT SNACK: Hot Chocolate
In a small saucepan or the microwave, heat 1 cup unsweetened almond milk with 1 square (½ ounce) dark chocolate (at least 70% cocoa).
DAY 3 (TUESDAY) TOTAL NUTRITIONAL INFORMATION: 1,338 calories, 65 g fat (12.2 g saturated fat), 104.4 g carbohydrate (34.7 g dietary fiber, 31.1 g sugars), 96.7 g protein, 1992 mg sodium, 529 mg cholesterol
Prep note: Before bed tonight, be sure you have 1 frozen banana for tomorrow’s breakfast, a smoothie, and ½ banana and 1 mango frozen so you can make tomorrow’s night snack, a sorbet.