Breakfast & Brunch, Dinner, Smoothies
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BuzzFeed Two Week Clean Eating Challenge: Day 7

Day 7 (tomorrow) is a big day.  You need to prep and eat food, and go grocery shopping!!  First, I will give you a peak of the food you will be eating, then I will give you your grocery list.   

Make sure you take the 4 ounces of shrimp (8 ounces for men) out of your freezer and put it in your refrigerator to thaw for Saturday’s dinner and make sure you have ¼ avocado frozen for Day 7’s breakfast smoothie.

DAY 7 BREAKFAST:  Coconut, Pineapple, and Avocado Smoothie

Makes 1 serving

INGREDIENTS:

1 cup pineapple chunks

¼ avocado, peeled, cut in rough 1­ inch cubes, frozen (leftover from yesterday) (or buy a frozen bag of pineapple)

½ bunch kale, ribs and stems removed, leaves roughly chopped into 2­ inch pieces

1 cup coconut water 1 tablespoon natural, unsalted almond butter

¼ teaspoon vanilla extract

1 tablespoon shredded coconut, for garnish

PREPARATION:  Combine pineapple chunks, avocado, kale, coconut water, almond butter, and vanilla extract in a blender and puree until smooth, about 30 seconds.  Transfer to a glass and top with shredded coconut, to serve.

Day 7 Breakfast Ingredients

Day 7 Breakfast Ingredients

Day 7 Breakfast Smoothie!

Day 7 Breakfast Smoothie!

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DAY 7 LUNCH:  Eggs and Sweet Potato Soldiers, Roasted Tomatoes, and Kale Salad

Makes 1 serving plus leftover sweet potatoes.  You’ll eat half of the sweet potatoes you roast for lunch today and save half for breakfast tomorrow.

INGREDIENTS:

1 medium sweet potato, washed and cut into wedges ½­ inch thick

2 teaspoons olive oil, divided

⅛ teaspoon kosher salt freshly ground pepper

¾ large beefsteak tomato, cut in slices ½­ inch thick

2 large eggs*

juice of ½ lemon

½ bunch kale, stems and ribs removed, thinly sliced into ribbons

½ ounce Parmesan cheese, grated

*Men, use 3 eggs

PREPARATION:  Preheat the oven to 400°F and line a large, rimmed baking sheet with parchment paper.  Add the sweet potato wedges to the lined baking sheet, drizzle with 1 teaspoon olive oil, season with salt and pepper, and toss to evenly coat and combine.  Roast in the preheated oven until the undersides of the sweet potato wedges are lightly browned, about 10 minutes.  Take the sheet out of the oven, flip the sweet potatoes, and add the tomato slices.  Bake until the sweet potato wedges are soft and cooked through and the tomato slices are soft and warm, 10­-15 minutes more.  Meanwhile, make the soft­ boiled eggs.  

For the soft­ boiled eggs:  Bring 5 inches of water to a boil in a small pot over high heat.  When the water is boiling, carefully drop the eggs in one at a time, using a spoon.  Turn the heat all the way down to low, cover the pot, and cook the eggs for 6 minutes.  After 6 minutes, lift the eggs out of the boiling water and put them in a small bowl.  Cover the eggs with room temperature water and let them sit until you’re ready to eat.  For the kale salad: squeeze lemon juice into a medium mixing bowl, then slowly add the remaining teaspoon of olive oil, whisking constantly until the vinaigrette is fully combined.  Add the sliced kale ribbons and massage the dressing into the kale until the kale starts to soften, about 30 seconds.  Add the grated Parmesan and toss to combine.  Serve kale salad on the side of the sweet potatoes, tomatoes, and eggs.  Serve the eggs in egg cups or shot glasses, with the tops cut off, then dip the half of the sweet potato wedges into the runny yolks and scoop out of the rest of the egg white with a spoon.  Let the remaining half of the sweet potato wedges cool completely before storing in an airtight container in the fridge.

Day 7 Lunch

Day 7 Lunch Ingredients

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Day 7 Lunch

DAY 7 SNACK:  1 cup blackberries ​with 20 raw, unsalted pistachios ​(40 for men)

DAY 7 DINNER:  Shrimp and Snow Pea Stir-­Fry with Cauliflower “Rice”

To make this dinner, you’ll combine: ½ recipe Cauliflower “Rice” (recipe below) andShrimp and Snow Pea Stir­-Fry (recipe below)

First cook the cauliflower rice, then cook the stir-­fry.

Cauliflower “Rice” Makes:

2 servings (You’ll eat half of this “rice” tonight and save the other half for lunch Tuesday.)

INGREDIENTS:

1 large head cauliflower (about 1 ½ pounds), cored and cut into florets (you can purchase pre-cut cauliflower to make it a bit easier and neater!)

2 teaspoons olive oil

1 shallot, minced

2 cloves garlic, minced

1 teaspoon tamari

¼ cup low­ sodium chicken stock

PREPARATION:  Pulse cauliflower florets in a food processor until they’re they consistency of rice.  If you don’t have a food processor, you can chop the florets with a knife until they’re the consistency of rice.  Note that this will take much longer and will be messy.  Heat olive oil in a large skillet over medium heat.  Add the minced shallot and cook, stirring constantly, until the shallot starts to soften, about 30 seconds.  Add the minced garlic, stir quickly, then add the cauliflower, stir, and let it cook for about a minute.  Add tamari and chicken stock and cook, stirring occasionally, until the water has evaporated and the cauliflower is tender but still crunchy, about 6 minutes.  Eat half of the cauliflower rice for dinner tonight, then cool the leftover half completely before storing in an airtight container in the fridge.  

Shrimp and Snow Pea Stir-­Fry:

Makes 1 serving

INGREDIENTS:

2 teaspoons olive oil

2 scallions, thinly sliced, greens and whites separated

1 medium shallot, thinly sliced

4 ounces shrimp*, peeled and deveined

½ teaspoon minced ginger

2 cloves garlic, minced

1 cups snow peas, stems trimmed, cut in 1 ­inch pieces

1 teaspoon tamari

2 tablespoons chicken stock

*Men, use 8 ounces

PREPARATION:  Heat oil in a large skillet over medium heat, then add the sliced scallion whites (reserve the greens for garnish) and sliced shallot.  Cook, stirring often, until the vegetables soften and start to turn translucent, about a minute.  Add the shrimp and cook without stirring for one minute.  Flip the shrimp, then cook for one minute more.  Add the garlic and ginger and cook everything, stirring often, just until the garlic starts to soften, about 30 seconds.  Add the snow peas, tamari, and chicken stock and cook, stirring occasionally, until the liquid has evaporated, the snow peas are still very crunchy but not raw, and the shrimp is cooked through, about 2 minutes.  Eat the stir fry with half of the cauliflower rice.

Day 7 Dinner Ingredeitns

Day 7 Dinner Ingredients

Day 7 Dinner

Day 7 Dinner

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DAY 7 NIGHT SNACK:  1 apple​ with 1 tablespoon natural, unsalted almond butter

DAY 7 (SATURDAY) TOTAL NUTRITIONAL INFORMATION: 1,423 calories, 74.8 g fat (14.1 g saturated fat), 139 g carbohydrate (33.3 g dietary fiber, 72.3 g sugars), 65.3 g protein, 553.9 mg cholesterol, 1355 mg sodium

GROCERY LIST:

Produce:

Arugula­ 4 cups

Asparagus­ 1 bunch (or substitute broccoli)

Avocado­ 1

Baby spinach­ 1 5­ ounce bag

Beefsteak tomato­ 3 medium

Blueberries ­ 2 cups (1 pint container)

Butternut squash­ 1 small

Carrot­ 1 medium

Cherry tomatoes­ 2 cups (1 pint container)

Collard greens ­1 bunch (or substitute kale or spinach)

English cucumber­ 1

Garlic­ 10 cloves (about 2 heads)

Ginger­ 1 4­ inch piece (if you have some leftover from last week, don’t get more)

Grapefruit­ 2

Green beans­ 1 cup

Jalapeno­ 1 (optional, if you like things spicy)

Kale­ 2 bunches (or more if you are substituting for collard greens)

Lemons­ 4

Lime­ 2

Mint­ 1 bunch

Parsley­ 1 bunch (if you have some left from last week and it isn’t going bad, don’t get more)

Portobello mushroom caps­ 4 medium

Red bell pepper ­2

Romaine lettuce­ 1 head

Scallions­ 10 (from 2 bunches)

Shallot­ 1 medium

Snap peas­ 2 cups

Strawberries­ 14 large (from 1 quart container)

Zucchini­ 1 large (I would have used 2)

Eggs/Dairy/Faux Milk:

Almond milk­ 3 ½ cups (from 1 quart container)

Eggs 12 for women; 19 for men

Meat/Fish:

Chicken thighs (skinless, bone ­in) 8 ounces (2 medium, ½ pound total) for women; 16 ounces (4 medium or 3 large, 1 pound total) for men

Pork loin (boneless)­ 12 ounces (¾ pound) for women; 24 ounces (1 ½ pounds) for men

Salmon* (skinless)­ 8 ounces (2 4­ounce fillets, ½ pound total) for women; 16 ounces (2 8­ounce fillets, 1 pound total) for men

Tuna­ 1 5 ­ounce can *

(You can buy bone ­in, skin ­on chicken thighs and just take the skin off yourself

**Salmon fillets are usually sold with the skin on. You can cut it off yourself, or you can just ask them to do it for you at the fish counter.)

Beans and Grains:

Chickpeas­ 1 15­ ounce can

Quinoa­ ½ cup

White beans­ 1 15 ­ounce can

Miscellaneous:

Chicken stock (low sodium) ­ 2 cups (from 1 quart container)

Coconut water­ 1 cup

Roasted red peppers  1 small jar

When you get home, freeze the two 4­ ounce salmon fillets (men will use two 8­ ounce fillets) in a Ziploc bag labeled “Thaw Wednesday evening.”

Stay hungry…

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