Includes a 4-Week Meal Plan!

Copyright © 2014 Karen Braden

All right reserved.

Disclaimer

The information in this book is not to be used as medical advice. The recipes should be used in combination with guidance from your physician. Please consult your physician before beginning any diet. It is especially important for those with diabetes, and those on medications to consult with their physician before making changes to their diet.

All rights reserved. No part of this publication or the information in it may be quoted from or reproduced in any form by means such as printing, scanning, photocopying or otherwise without prior written permission of the copyright holder.

Disclaimer and Terms of Use: Effort has been made to ensure that the information in this book is accurate and complete, however, the author and the publisher do not warrant the accuracy of the information, text and graphics contained within the book due to the rapidly changing nature of science, research, known and unknown facts and internet. The Author and the publisher do not hold any responsibility for errors, omissions or contrary interpretation of the subject matter herein. This book is presented solely for motivational and informational purposes only.

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Everyday Vegan Slow Cooker Cookbook: Easy and Delicious Recipes for Busy Vegans

Vegan Soup Cookbook: Delicious Winter Warming Vegan Soup Recipes to Soothe Your Soul

Everyday Vegan Healthy Desserts Cookbook: Easy and Delicious Dessert Recipes for Busy Vegans

Going Raw: Raw Food Diet and Cookbook: Increase Energy, Lose Weight, Prevent Chronic Illness and Boost Brain Power with Raw Foods

Introduction

The importance of the clean eating diet is becoming increasingly apparent. After years of fuelling ourselves with junk food, processed fillers, and refined sugars, our society has fallen to obesity, cancer, heart disease, depression, anxiety, and so many other ailments that decrease our overall life expectancy and our quality of life. In a sense, we are killing ourselves with the foods we choose on a daily basis.

And it must stop.

Note that clean eating brings “health” beyond anything else, beyond any other rules. It doesn’t ask you to reduce your calories; it doesn’t ask you to reduce your overall carbohydrate content. It doesn’t even ask you to stop eating dessert (although refined sugars are eliminated, replaced only with nature’s most delightful natural sugars). It stresses principles that are rooted in nutritional science, that bring overall enhanced vitamins and minerals to your daily life.

In a world of continuous “studies,” scientists have turned to the clean eating diet to better understand its benefits. The results are astounding. Your mood is brighter. Your skin is more youthful. You can sleep deeper and longer, and you can exercise more efficiently—which ultimately results in a better ability to lose weight. Essentially, when you shorten the line between your plate and your food’s ultimate origin, your nutrition and vitamin intake is stronger. Try having a garden in your backyard, for example, or just buying organic foods. Try to better understand the link between the natural world and the things you put into your body.

Remember that you are a part of a cycle of energy. When the food production companies insert themselves into that cycle of energy and “deposit” sugars and extra filler ingredients into your foods, something is ultimately lost. Retain the vitamins and nutrients that should be yours, and reap the rewards of a clean eating lifestyle.

Learn the intricacies and principles of clean eating, and never go back to a diet of lackluster ingredients again. Live the best diet plan imaginable with the clean eating diet. After all: it’s not a diet plan. Clean eating offers a lifestyle.

Table of Contents

Chapter 1: What Is Clean Eating?

What Does “Processed” Food Look Like?

Immense Benefits of Clean Eating

Chapter 2: 5 Principles of Clean Eating

Chapter 3: Learning to Eat Clean: The Dos and Don’ts

Top “Dos” of Clean Eating

Top Don’ts of Clean Eating

Chapter 4: A Clean Eating Kitchen

Chapter 5: A 4-week Meal Plan: Breakfasts, Lunches, Dinners, Snacks, and Desserts for Clean Eating

Clean Eating Breakfast Recipes

Morning Glory Apple and Banana Bread

Natural Whole Grain Pancakes

Fromage Potato Frittata

Delightful Cinnamon and Cherry Rice Breakfast Bowl

Natural Living Baked Eggs Benedict

Clean Eating Lunch Recipes

Cottage Cheese with Raspberries and Almonds

Quinoa-Based Asparagus and Date Salad

Green Arugula and Sunflower Seed Quick Salad

Sizzling Tenderloins with Red Wine Vinegar and Onion

Parsley Baked Sweet Potatoes

Yogurt-Based Clean Eating Carrot Soup

Clean Eating Snack Recipes

Metabolism-Revving Guacamole

Pesto Essential Goat Cheese Spread

Berry and Quinoa Granola Parfait

Zucchini-Based Hummus

Clean Eating Dinner Recipes

Chinese Cashew Chicken

Cheese-y Please Broccoli Stuffed Chicken

Vegetarian Slow Cooked Clean Eating Lasagna

Vegetarian Aegean Sea Stuffed Tomatoes

Rice Noodles with Ginger Salmon

Mighty Mushroom and Tilapia Seafood Dinner

Clean Eating Dessert Recipes

Clean Eating-Friendly Nutella

Clean Eating Easy Macaroons

No-Oven Apple Cinnamon Cheesecake

Slow Cooked Clean Eating Coffee Inspired Pumpkin Cake

Conclusion

Chapter 1: What Is Clean Eating?

The “clean eating” diet plan isn’t really a diet at all. Instead, it is an alteration in the way you think about your food. Instead of eliminating one “type” of food from your diet—like carbohydrates or fats, for example—you work to better understand the route your food took from its initial origin to its final place on your plate (and subsequently in your body, helping you to both lose weight and create lasting energy).

Essentially, clean eating allows you to eat whole foods, unprocessed foods, or foods that had no alteration on their way to your refrigerator or freezer. Through the clean eating mindset, you learn to refute refined and processed foods. However, because our current society “handles” food on such a complex level these days, eating clean can be an incredibly challenging mindset.

What Does “Processed” Food Look Like?

In order to understand how to initiate on the clean eating diet plan, it is essential to know your enemy. Comprehend the following things about processed foods, and know to stay away from them:

1. Processed foods have additions of all kinds. They have added fat, salt, sugar, or preservatives. Note that these preservatives work to keep the food “fresher” for longer. However, you do not want to put those additives in your body.

2. Processed foods have been altered from their traditional state. Look, for example, at whole grains without their initial germ or bran. This created refined bread, which is quite popular on the market, even though it is relatively void of nutrients.

3. Processed foods have lab-manufactured ingredients. Generally, you’ll find these ingredients with many syllables. These ingredients are most often difficult to pronounce.

Therefore, find processed foods everywhere—from a pop tart to a more “healthful” packet of oatmeal. They are generally void of nutrients, and they are doing nothing for your waistline.

Immense Benefits of Clean Eating

Choosing to eat clean has incredible benefits, many of which are not rooted in the number on the scale. Generally speaking, slimming down in and of itself has many overarching benefits, bringing you decreased risks of developing cancers, heart diseases, depression, and anxiety. However, once many people begin clean eating, they find themselves fuelled with nourishment that brings extensive, overarching benefits, beyond the realms of weight loss.

Look to the following benefits of clean eating to better understand the health-conscious world.

1. Better ability to sleep and decreased risk of insomnia.

Note that extensive studies have shown the immense overall wellness linked to better sleeping habits. However, many people, all over the world, struggle with sleep disturbances. Thusly, they struggle with certain diseases, they gain weight more easily, and they live a lower quality of life.

When you begin the clean eating diet, you will have a greater ability to fall asleep faster and stay asleep longer. A recent Taiwan-based four-week study notes that people with frequent problems sleeping who ate two pieces of fruit sixty minutes prior to going to sleep had better sleep quality, fell asleep about thirty percent more quickly, and slept for thirteen percent longer than normal.

Therefore, if you want to reap the benefits of sleep, it is essential to begin eating cleanly and fuel your body with essential nutrients that work to calm your inflammation and your rushing mind. They help you “shut down,” in a sense, which is essential for nightly repair.

2. Better ability to stay in a happy mood.

The mood you have alters everything you do day-to-day. It alters the relationships you have with your family; it alters the way you speak to your boss or your coffee barista. If you have a bad mood, generally speaking, then the quality of life you receive back—from these people in your life—will not be incredibly high.

If you want to bring a better overall mood to your mind and your outlook, you might want to boost your produce intake. A recent New Zealand-based study notes that when you eat more vegetables and fruits, you will feel calmer, have greater boosts of energy, and feel overarching happiness.

Further note that just one no-produce day will not produce a poor mood the next day, either. The same research states that if you generally eat produce, your better mood will follow you into the next day, as well.

A further study posted in the Social Indicators Research journal states that when you have approximately seven servings of fruit and vegetables per day, your mood is automatically boosted. Think of it like a math problem. If you eat seven servings of fruits and vegetables, you will automatically create a better life for yourself. You will create a better perspective; you will create better relationships with people.

3. Better ability to exercise efficiently.

When you reap the rewards of eating a healthful, complete nutritional profile, like the one the clean eating regiment offers, you allow yourself to build appropriate, metabolism-revving muscles, boost your ability to do longer and longer work outs—and thus burn more calories, and allow your muscles to recover more quickly.

A recent study posted in the Journal of Applied Physiology states that when you drink approximately fifteen ounces of organic beet juice every day for six days, you can actually exercise about fifteen percent longer (when compared to other people who took a placebo drink). Note that these physiology experts stated that this fifteen percent endurance boost could not have been formulated with enhanced training; therefore, the beet juice is the culprit in this incredibly exercise boost.

4. Better ability to function on a neurological level.

Clean eating has been linked with a boost in brain functionality. This is because clean eating brings incredible fruits, vegetables, fish, whole grains, beans, avocadoes, seeds, and nuts, which all work to enhance neuron growth and communication. Note further that a study posted by the National Institutes states that people who eat these foods, often found through the Clean Eating Diet and the Mediterranean diet, had less brain infarcts. Brain infarcts are bits of “dead space” in the rain, or dead tissue, that can ultimately lead to thought process interruptions and serious diseases, like Alzheimer’s and dementia.

Further research notes that six years of clean eating brings a thirty-six percent decreased risk of having interior brain damage. Other research notes that this six years of clean eating further offers approximately a twenty-eight percent decreased risk of cognitive problems associated with aging. Another study notes an incredible forty-eight percent decreased risk of developing Alzheimer’s disease. This nearly fifty percent-decreased risk of developing Alzheimer’s disease, especially in a society currently plagued with it, should make every dieter’s ears perk up. Clean eating is essential to promote brain functionality and keep that functionality long lasting.

5. Greater exterior glow.

Clean eating fuels your skin with a healthy, vibrant glow. According to recent research based in the University of Nottingham, people who had eaten more fruits and vegetables were rated more attractive than people who only had suntans (and thus were “glowing” with false beauty).

Therefore, you are precisely what you eat. You show your fruits and vegetables on the outside, and your body reacts to those fruits and vegetables on the inside, accordingly.

Chapter 2: 5 Principles of Clean Eating

Learning about clean eating is one of the most essential ways to fuel yourself with wellness, make basic, good decisions moving forward, and create a lifetime plan that refutes aging and helps you live with sustained weight loss.

Note that eating with cleanliness brings you back to some of the most nurtured, mainstay ideas of health. It asks you to fuel yourself with vegetables, fruits, whole, good, and real foods, seafood, nuts, seeds, lean meats, and healthful cooking oils. There isn’t a single food group eliminated in that list, like there are in so many other “diet plans.” Think about it: the Paleo diet eliminates grains. The vegan and vegetarian diets eliminate meats and dairy. The raw diet eliminates anything cooked. But the clean eating diet allows you to eat everything that is real, that is whole; everything that is “of the earth” is top-notch and appropriate.

Furthermore, via clean eating, you work to limit your processed foods, foods that are not currently in season, foods with extra sugars, foods with extra salt, and foods with saturated fat.

Look to the following top five principles of clean eating to ready yourself with the knowledge of this truly beneficial lifestyle.

1. Decrease Your Consumption of Processed Foods.

It is essential to limit your consumption of processed foods on the clean eating diet. However, there are some packaged foods that are completely clean and perfect for the clean eating lifestyle. How do you make it through?

Essentially, you need to familiarize yourself with the food ingredient list on the back of every food container. For example, Greek yogurt, which is clearly packaged, is a healthy option on the clean eating diet plan. However, if you see an ingredient that sounds scary—something with many syllables and a few x’s and y’s, you might want to steer clear.

Note that recent research states that people who were eating whole foods, rather than processed foods, were able to burn approximately sixty-five extra calories per meal than others who ate the same thing in its “processed” formation. An example is found with people who eat white bread with processed cheese versus people who eat multigrain bread with cheddar cheese on top. The multigrain bread and the cheddar are both much more complex and are therefore pulsing with greater nutrients. As a result, your body must parse through these extra nutrients, thus burning more calories.

2. Cut your salt intake.

Note that people in the western world generally eat about 3,300 mg of sodium per day. This is one thousand milligrams too many, putting them at greater risk of heart disease and interior inflammation. Further understand that if you’re over fifty-one years old, an African American, or currently suffering from high blood pressure or kidney disease, your limit is even lower—around the 1,500 mg level.

When you cook from scratch and avoid extra-salted restaurant foods, you can control your sodium intake. Instead of salt, turn to spices and herbs to rev the taste of your food.

3. Reduce your meat intake.

Note that the clean eating diet does not refute meat entirely. Meat does offer plentiful iron, protein, and vitamin B12, after all. However, meat brings an extra helping of cholesterol and saturated fat, both of which can contribute to serious diseases.

Instead of making meat the “main course” of the evening, try to utilize a small bit of meat in order to season a larger, vegetable-based meal. Toss a bit of chicken into your vegetable soup, for example, or shred up a bit of pork with your noodles. You don’t have to go meatless to bring the clean eating lifestyle into your kitchen.

4. Eat extra helpings of vegetables.

Vegetables, as your mother probably told you, are the most essential elements of your diet. They’re very low in calories, for one, and they bring bucket loads of fiber, which help you feel satisfied, despite their lower calorie count.

To bring the extra vitamins and minerals of common vegetables into your life, try the following tips:

1. Snack on vegetables throughout the day instead of turning to typical snacks. Try eating snap peas, edamame, or bite-sized carrots.

2. Try eating green smoothies in the mornings to boost yourself with vegetable-derived energy.

3. Always begin your meal with a salad, no matter what your main course is.

4. Double the amount of vegetables on your plate compared to whatever your “main course” is.

Note that you should strive to eat approximately three cups of vegetables per day.

5. Turn to Whole Grains.

With so much of the world turning to “paleo” diets, low-carb diets, or other versions that fall away from whole grains, many people are losing incredibly beneficial nutrients. It is important to bring quinoa, steel-cut oats, and wheat to your everyday diet. Note that the extra fiber incorporated in the whole grains can further help you lose weight. A recent study from the Journal of Nutrition finds that people who turn to approximately three servings of whole-grains per day have far less belly fat than others who either don’t eat any whole grains or who eat fewer servings.

Chapter 3: Learning to Eat Clean: The Dos and Don’ts

It’s essential to remember that switching to a clean eating lifestyle is quite a lot easier than you might think. Remember: you must focus on the initial location of your food and its path to your plate. Is that plate healthful, allowing your food to retain all of its nutrients? If the answer is no, you should generally stay away from it.

Top “Dos” of Clean Eating

Follow these “dos” of clean eating in order to orient yourself in the lifestyle for good. Remember that clean eating is not a “fad diet” like so many others. It is a natural, environmentally-friendly, organic lifestyle that brings you enhanced vitality and the ability to lose weight.

1. Do drink lots of water.

When beginning the clean eating lifestyle, it is important to drink at least four glasses of water every single day. This allows you to stay alert and keep your stomach “full.” When your stomach feels satisfied, you are much less likely to give into bad, processed snacks.

2. Do eat small meals, all throughout the day.

The concept of “three meals per day” is not relevant for the clean eating lifestyle. Instead, it is important to eat approximately six meals per day, all throughout the day. This allows you to stabilize your blood sugar and boost your metabolism. Furthermore, when your stomach is sufficiently at a base-line level throughout the day, you are less likely to reach toward your snack pantry. When you eat limited amounts of food at various times throughout the day, you are less likely to “binge” on one type of food during one time of the day.

3. Do have a bunch of clean eating snacks in your house or in your purse all the time.

No matter where you are, in your house for the day or out on the town, it is important that you have a few clean eating snacks on hand in order to keep yourself out of the bad-decision-making zone.

4. Do manage to consume both complex carbohydrates and lean meats during every meal.

When you pair lean protein sources, like chicken or fish, with complex carbohydrates, you bring a natural decrease of insulin to your body, which helps your body initiate into a fat-burning zone. (Note that your body is unable to lose weight when you have high levels of insulin coursing through your veins.)

Furthermore, remember that the combination of complex carbohydrates with lean protein sources works to keep you feeling satisfied longer. Therefore, you won’t reach toward the snack drawer as soon.

5. Do maintain a continuous stream of vegetable eating.

No matter what your afternoons or evenings hold, it is essential that you maximize your vegetable eating to bring natural antioxidants, nutrients, and fiber into your body. Note that eating meals without meat can be truly influential on your road to better health, as well. Try making vegetables the “heart” of more of your meals throughout the week.

Top Don’ts of Clean Eating

When you’re beginning the clean eating diet, it is essential to stay away from the following “don’ts” moving forward.

1. Don’t skip out on your morning meal.

Breakfast is the most important meal of the day. It fuels you with a revving metabolism for every meal going forward. If you don’t eat your morning meal, you’ll eat more and more food for later meals, which can ultimately obliterate your diet plans.

2. Don’t eat too much sugar.

When you eat too much sugar, you put yourself at risk for high blood pressure, obesity, and interior inflammation, which is the road to all serious diseases. Note that many processed and packaged foods have added sugars that allow the products to stay “fresh” in the package. Even things that you would think would be healthy, for example certain cereal or packaged applesauce, probably contains a hearty helping of refined sugar. Therefore, if you want to treat your sweet tooth, it is essential that you look to natural versions, like fructose from strawberries or apples.

3. Don’t drink (very much) alcohol.

While it seems unrealistic to state that you can’t ever, ever drink alcohol (after all, special occasions do crop up all the time), it is important to note that you should not drink it every day. The alcohol in wine, beer, and liquor brings empty calories that do nothing for your waistline or your bodily cell growth.

4. Don’t save yourself for larger portions, later.

Remember that you should make sure to eat approximately four to six small meals throughout the day instead of three big meals. Even if you’re eating large servings of “clean” meals, you will have difficulty losing weight. This is because you’re allowing your metabolism to filter off between meals for too long, and then you’re ramping your intake up to six hundred calories or more. Be careful.

5. Don’t fall into a week without a clean eating plan.

If you don’t have a meal plan ahead of time, then you’ll find yourself falling into many of the above “don’ts.” Always know what you’re feeding yourself and your family for every meal throughout the week. Make a calendar plan if you have to. Note that there is a 4-week meal plan listed later in this book that will be essential for you to maximize your clean eating habits.

Chapter 4: A Clean Eating Kitchen

The clean eating lifestyle isn’t a sixty-day cleanse. It isn’t a forage into a “healthier” world to lose a few inches, a few pounds, and then get back to your burgers and fries. Instead, it is a healthful way to live the rest of your life. It is a mindset that you bring with you, from the grocery store to the restaurant. It is something that must affect every element of your life. Most notably, you must take this mindset with you when you choose your foods for the week at the grocery store and when you prepare those foods in the kitchen.

Look to the healthful tips and tricks below to better understand the clean eating regiment.

The Clean Eating Grocery List

Look and feel great with the following grocery list. Note that most all of these foods are non-processed and that many of them will be utilized in the 4-week clean eating diet plan.

Clean Eating Produce

At the helm of the clean eating program are fruits and vegetables. When you can, it is important that you choose organic vegetables and fruits in order to reduce your intake of chemicals and pesticides.

1. Bananas

2. Apples

3. Strawberries

4. Blueberries

5. Raspberries

6. Carrots

7. Sweet potatoes

8. Spinach

9. Kale

10. Garlic

11. Red and Green Bell Peppers

12. Onions

13. Broccoli

14. Butternut squash

15. Eggplant

Legumes and Beans

If you choose to eat a vegetarian clean eating plan, then these legumes and beans are your essential protein sources. Note that they can be incredibly budget-friendly, as well, and can be soaked the evening before if you choose to buy them dry, in bulk.

1. Beans, all kinds: kidney, black, red, chickpea, etc.

2. Edamame

3. Peas

4. Lentils

Lean Protein Sources

If you are not living a clean eating vegetarian lifestyle, then lean protein options are your best bet to build lean muscles and rev your metabolism. Try to choose organic, if possible, in order to reduce the amount of animal antibiotics you consume.

1. Chicken breasts

2. Turkey

3. Eggs

4. Salmon

5. Low-Fat Cheese, like mozzarella

6. Non-Fat Greek yogurt

Whole Grains

Fiber and nutrient-rich whole grains are essential to a clean eating lifestyle.

1. Whole wheat bread

2. Wild rice

3. Quinoa

4. Whole wheat tortillas

5. Whole wheat pasta

Clean Eating Baking Products

Just because you’re eating clean, doesn’t mean you have to completely eliminate your baking habits. Turn to the following healthful products.

1. Whole wheat flour

2. White whole wheat flour

The Occasional, Healthful Canned Food

Note the following items that allow you to prep and create easy recipes while still following a clean eating lifestyle.

1. Chicken broth

2. Vegetable broth

3. Marinara sauce

4. Sun-dried tomatoes

Noteworthy Cooking Oils

Many clean eating recipes require appropriate, clean cooking oils and the occasional clean condiment.

1. Walnut oil

2. Extra-virgin olive oil

3. Balsamic vinegar

4. Coconut oil

5. Mustard

Snack-Friendly Seeds and Nuts

Have some nutrient-rich nuts and seeds in between meals to rev your metabolism.

1. Walnuts

2. Almonds

3. Flax seeds

4. Chia seeds

Clean Eating Kitchen Herbs and Spices

To bring stunning flavor to your clean eating kitchen, look to the following herbs and spices.

1. Oregano

2. Basil

3. Cinnamon

4. Dill

5. Rosemary

6. Turmeric

Milk

You’ll find that you often utilize milk in clean eating recipes. Turn to the following clean eating milks and milk substitutes.

1. Almond milk

2. Low-fat or Skim milk

3. Coconut milk

Natural Sweeteners

Remember that eating refined sugars is not allowed on the clean eating diet. However, to satisfy your sweet tooth, you should turn to the following natural sweeteners.

1. Maple syrup

2. Honey

3. Coconut palm sugar

4. Date sugar

Tea

Tea works to keep you hydrated and decrease bodily inflammation. Look to:

1. Green tea, unsweetened.

Chapter 5: A 4-week Meal Plan: Breakfasts, Lunches, Dinners, Snacks, and Desserts for Clean Eating

As mentioned previously, it can be disastrous to enter into a clean eating regiment without a plan. Look to the following 4-week plan to dive into the next month without fear of eating unhealthy, without fear of falling off the wagon, and with enhanced comprehension of what you need to do to lose weight and boost your energy levels immediately. Note that you can deviate from this plan as much as you wish and that it generally turns to the recipes included at the end of this book for easy reference.

Week 1. Day 1.

7 a.m. Breakfast: 1 Slice of Morning Glory Apple and Banana Bread

10 a.m. Mid-Morning Snack: 1 sliced Apple

1 p.m. Lunch: 1 Serving Quinoa-Based Asparagus and Date Salad

4 p.m. Mid-Day Snack: 1 Serving Zucchini-Based Hummus with Whole Grain Crackers

7 p.m. Dinner: 1 Serving Vegetarian Aegean Sea Stuffed Tomatoes

Week 1. Day 2.

7 a.m. Breakfast: 1 Serving Fromage Potato Frittata

10 a.m. Mid-Morning Snack: 1 Serving Carrot Sticks

1 p.m. Lunch: 1 Serving Yogurt-Based Clean Eating Carrot Soup

4 p.m. Mid-Day Snack: Leftover Greek Yogurt from Lunch

7 p.m. Dinner: 1 Serving Rice Noodles with Ginger Salmon

Week 1. Day 3.

7 a.m. Breakfast: 1 Slice Morning Glory Apple and Banana Bread from day 1

10 a.m. Mid-Morning Snack: 1 Serving Zucchini-Based Hummus with Whole Grain Crackers from day 1

1 p.m. Lunch: 1 Serving Fromage Potato Frittata from yesterday

4 p.m. Mid-Day Snack: Small Snack of Quinoa-Based Asparagus and Date Salad

7 p.m. Dinner: 1 Serving Leftover Vegetarian Aegean Sea Stuffed Tomatoes

Week 1. Day 4.

7 a.m. Breakfast: 1 Serving Natural Whole Grain Pancakes

10 a.m. Mid-Morning Snack: 1 Serving Apple Slices

1 p.m. Lunch: 1 Serving Sizzling Tenderloins with Red Wine Vinegar

4 p.m. Mid-Day Snack: 1 Serving Pesto Essential Goat Cheese Spread

7 p.m. Dinner: Leftover Rice Noodles with Ginger Salmon

Week 1. Day 5.

7 a.m. Breakfast: 1 Serving Leftover Natural Whole Grain Pancakes

10 a.m. Mid-Morning Snack: 1 Serving Metabolism-Revving Guacamole

1 p.m. Lunch: Leftover Rice Noodles with Ginger Salmon

4 p.m. Mid-Day Snack: 1 Serving Metabolism-Revving Guacamole

7 p.m. Dinner: 1 Serving Chinese Cashew Chicken

Week 1. Day 6.

7 a.m. Breakfast: 1 Serving Delightful Cinnamon and Cherry Rice Breakfast Bowl

10 a.m. Mid-Morning Snack: 1 Serving Greek Yogurt

1 p.m. Lunch: 1 Serving Leftover Chinese Cashew Chicken

4 p.m. Mid-Day Snack: 1 Serving Zucchini-Based Hummus

7 p.m. Dinner: 1 Serving Vegetarian Slow Cooked Clean Eating Lasagna

Week 1. Day 7.

7 a.m. Breakfast: 1 Serving Leftover Natural Whole Grain Pancakes

10 a.m. Mid-Morning Snack: 1 Serving Zucchini-Based Hummus

1 p.m. Lunch: 1 Serving Leftover Vegetarian Slow Cooked Clean Eating Lasagna

4 p.m. Mid-Day Snack: 1 Serving Apple Slices

7 p.m. Dinner: 1 Serving Green Arugula and Sunflower Seed Quick Salad

Week 2. Day 1.

7 a.m. Breakfast: 1 Serving Cottage Cheese with Raspberries and Almonds

10 a.m. Mid-Morning Snack: 1 Serving Broccoli with Zucchini-Based Hummus

1 p.m. Lunch: 1 Serving Leftover Green Arugula and Sunflower Seed Quick Salad

4 p.m. Mid-Day Snack: 1 Serving Carrots with Zucchini-Based Hummus

7 p.m. Dinner: 1 Serving Mighty Mushroom and Tilapia Seafood Dinner

Week 2. Day 2.

7 a.m. Breakfast: 1 Serving Natural Living Eggs Benedict

10 a.m. Mid-Morning Snack: 1 Serving Metabolism-Revving Guacamole with Whole-Grain Chips

1 p.m. Lunch: 1 Serving Leftover Mighty Mushroom and Tilapia Seafood Dinner

4 p.m. Mid-Day Snack: 1 Serving Metabolism-Revving Guacamole with Whole-Grain Chips

7 p.m. Dinner: 1 Serving Cheese-y Please Broccoli Stuffed Chicken

Week 2. Day 3.

7 a.m. Breakfast: 1 Serving Leftover Natural Living Eggs Benedict

10 a.m. Mid-Morning Snack: 1 Serving Berry and Quinoa Granola Parfait

1 p.m. Lunch: 1 Serving Leftover Cheese-y Please Broccoli Stuffed Chicken

4 p.m. Mid-Day Snack: 1 Serving Greek Yogurt from Parfait

7 p.m. Dinner: 1 Serving Vegetarian Slow Cooked Clean Eating Lasagna

Week 2. Day 4.

7 a.m. Breakfast: 1 Serving Morning Glory Apple and Banana Bread

10 a.m. Mid-Morning Snack: 1 Serving Pesto Essential Goat Cheese Spread with Whole Grain Crackers

1 p.m. Lunch: 1 Serving Leftover Vegetarian Slow Cooked Clean Eating Lasagna

4 p.m. Mid-Day Snack: 1 Serving Clean Eating-Friendly Nutella with Whole Grain Crackers

7 p.m. Dinner: 1 Serving Chinese Cashew Chicken

Week 2. Day 5.

7 a.m. Breakfast: 1 Serving Morning Glory Apple and Banana Bread

10 a.m. Mid-Morning Snack: 1 Banana

1 p.m. Lunch: 1 Serving Leftover Chinese Cashew Chicken

4 p.m. Mid-Day Snack: 1 cup of blueberries

7 p.m. Dinner: 1 Serving Parsley Baked Sweet Potatoes

Week 2. Day 6.

7 a.m. Breakfast: 1 Serving Fromage Potato Frittata

10 a.m. Mid-Morning Snack: 1 Serving Morning Glory Apple and Banana Bread

1 p.m. Lunch: 1 Serving Leftover Parsley Baked Sweet Potatoes

4 p.m. Mid-Day Snack: 1 orange

7 p.m. Dinner: 1 Serving Yogurt-Based Clean Eating Carrot Soup

Week 2. Day 7.

7 a.m. Breakfast: Leftover 1 Serving Fromage Potato Frittata

10 a.m. Mid-Morning Snack: 1 Serving Clean Eating Easy Macaroons

1 p.m. Lunch: 1 Serving Leftover Yogurt-Based Clean Eating Carrot Soup

4 p.m. Mid-Day Snack: 1 Serving Clean Eating Easy Macaroons

7 p.m. Dinner: 1 Serving Rice Noodles with Ginger Salmon

Week 3. Day 1.

7 a.m. Breakfast: 1 Serving Delightful Cinnamon and Cherry Rice Breakfast Bowl

10 a.m. Mid-Morning Snack: 1 Serving Grapefruit

1 p.m. Lunch: 1 Serving Leftover Rice Noodles with Ginger Salmon

4 p.m. Mid-Day Snack: 1 Serving Leftover Delightful Cinnamon and Cherry Rice Breakfast Bowl

7 p.m. Dinner: 1 Serving Vegetarian Aegean Sea Stuffed Tomatoes

Week 3. Day 2.

7 a.m. Breakfast: 1 Serving Natural Whole Grain Pancakes

10 a.m. Mid-Morning Snack: 1 Serving Leftover Clean Eating Easy Macaroons

1 p.m. Lunch: 1 Serving Leftover Vegetarian Aegean Sea Stuffed Tomatoes

4 p.m. Mid-Day Snack: 1 Serving Pesto Essential Goat Cheese Spread with Whole Grain Crackers

7 p.m. Dinner: 1 Serving Sizzling Tenderloins with Red Wine Vinegar and Onion

Week 3. Day 3.

7 a.m. Breakfast: 1 Serving Leftover Natural Whole Grain Pancakes

10 a.m. Mid-Morning Snack: 1 Sliced Apple with Natural peanut butter

1 p.m. Lunch: 1 Serving Leftover Sizzling Tenderloins with Red Wine Vinegar and Onion

4 p.m. Mid-Day Snack: 28 almonds

7 p.m. Dinner: 1 Serving Chinese Cashew Chicken

Week 3. Day 4.

7 a.m. Breakfast: 1 Serving Natural Living Eggs Benedict

10 a.m. Mid-Morning Snack: 28 almonds

1 p.m. Lunch: 1 Serving Leftover Chinese Cashew Chicken

4 p.m. Mid-Day Snack: 1 hard-boiled egg

7 p.m. Dinner: 1 Serving Mighty Mushroom and Tilapia Seafood Dinner

Week 3. Day 5.

7 a.m. Breakfast: 1 Serving Leftover Natural Living Eggs Benedict

10 a.m. Mid-Morning Snack: 1 Serving Greek Yogurt

1 p.m. Lunch: 1 Serving Leftover Mighty Mushroom and Tilapia Seafood Dinner

4 p.m. Mid-Day Snack: 1 Serving Slow Cooked Clean Eating Coffee Inspired Pumpkin Cake

7 p.m. Dinner: 1 Serving Quinoa-Based Asparagus and Date Salad

Week 3. Day 6.

7 a.m. Breakfast: 1 Serving Fromage Potato Frittata

10 a.m. Mid-Morning Snack: 1 Serving Slow Cooked Clean Eating Coffee Inspired Pumpkin Cake

1 p.m. Lunch: 1 Serving Leftover Quinoa-Based Asparagus and Date Salad

4 p.m. Mid-Day Snack: 1 ounce mixed nuts, almonds, walnuts, and pecans

7 p.m. Dinner: Cheese-y Please Broccoli Stuffed Chicken

Week 3. Day 7.

7 a.m. Breakfast: 1 Serving Leftover Fromage Potato Frittata

10 a.m. Mid-Morning Snack: 1 ounce mixed nuts

1 p.m. Lunch: 1 Serving Leftover Cheese-y Please Broccoli Stuffed Chicken

4 p.m. Mid-Day Snack: 1 apple with peanut butter

7 p.m. Dinner: 1 Serving Cottage Cheese with Raspberries and Almonds

Week 4. Day 1.

7 a.m. Breakfast: 1 Serving Morning Glory Apple and Banana Bread

10 a.m. Mid-Morning Snack: Slices of Cucumber with Zucchini-Based Hummus

1 p.m. Lunch: 1 Serving Cottage Cheese with Raspberries and Almonds

4 p.m. Mid-Day Snack: Carrot sticks with Zucchini-Based Hummus

7 p.m. Dinner: Vegetarian Slow Cooked Clean Eating Lasagna

Week 4. Day 2.

7 a.m. Breakfast: 1 Serving Morning Glory Apple and Banana Bread

10 a.m. Mid-Morning Snack: 28 almonds

1 p.m. Lunch: 1 Serving Vegetarian Slow Cooked Clean Eating Lasagna

4 p.m. Mid-Day Snack: 1 Serving Apple Cinnamon Cheesecake

7 p.m. Dinner: 1 serving Sizzling Tenderloin with red Wine Vinegar and Onion

Week 4. Day 3.

7 a.m. Breakfast: 1 Serving Natural Living Baked Eggs Benedict

10 a.m. Mid-Morning Snack: 1 apple with almond butter

1 p.m. Lunch: 1 Serving Sizzling Tenderloin with Red Wine Vinegar and Onion

4 p.m. Mid-Day Snack: 1 Serving Pesto Essential Goat Cheese Spread with Whole Grain Crackers

7 p.m. Dinner: 1 Serving Chinese Cashew Chicken

Week 4. Day 4.

7 a.m. Breakfast: 1 Serving Leftover Natural Living Baked Eggs Benedict

10 a.m. Mid-Morning Snack: 1 Serving Metabolism-Revving Guacamole with Whole Grain Chips

1 p.m. Lunch: 1 Serving Chinese Cashew Chicken

4 p.m. Mid-Day Snack: 1 Serving No-Oven Apple Cinnamon Cheesecake

7 p.m. Dinner: Cheese-y Please Broccoli Stuffed Chicken

Week 4. Day 5.

7 a.m. Breakfast: 1 Serving Cottage Cheese with Raspberries and Almonds

10 a.m. Mid-Morning Snack: 1 Hardboiled Egg

1 p.m. Lunch: 1 Serving Cheese-y Please Broccoli Stuffed Chicken

4 p.m. Mid-Day Snack: 1 Serving Sunflower Seeds

7 p.m. Dinner: 1 Serving Rice Noodles with Ginger Salmon

Week 4. Day 6.

7 a.m. Breakfast: 1 Serving Delightful Cinnamon and Cherry Rice Breakfast Bowl

10 a.m. Mid-Morning Snack: 1 Serving Grapefruit

1 p.m. Lunch: 1 Serving Rice Noodles with Ginger Salmon

4 p.m. Mid-Day Snack: 1 Serving Broccoli with Zucchini-Based Hummus

7 p.m. Dinner: Mighty Mushroom with Tilapia Seafood Dinner

Week 4. Day 7.

7 a.m. Breakfast: 1 Serving Natural Whole Grain Pancakes

10 a.m. Mid-Morning Snack: 1 Serving Clean Eating Easy Macaroons

1 p.m. Lunch: 1 Serving Mighty Mushroom with Tilapia Seafood Dinner

4 p.m. Mid-Day Snack: 1 Serving Clean Eating-Friendly Nutella with Whole-Grain Crackers

7 p.m. Dinner: Vegetarian Aegean Sea Stuffed Tomatoes

Clean Eating Breakfast Recipes

Morning Glory Apple and Banana Bread

Recipe Makes 10 Servings.

Nutritional Breakdown Per Serving: 230 calories, 14 grams carbohydrates, 6 grams protein, 20 grams fat.

Ingredients:

3 cored and diced green apples

1 tbsp. honey

1 tsp. cinnamon

1 cup oat bran

¾ cup almond flour

½ tsp. nutmeg

1 tsp. baking powder

2 tbsp. honey

7 tbsp. olive oil

1/3 cup almond milk

½ tsp. vanilla

3 ½ mashed bananas

Directions:

Begin by preheating your oven toe 180 degrees Fahrenheit.

Next, position the diced apples in a saucepan on medium-low heat. Bring the honey, cinnamon, and vanilla into the saucepan and sauté the apples for approximately six minutes. Afterwards, set them to the side.

Next, mix together oat bran, almond flour, baking powder, honey, and nutmeg in a medium-sized mixing bowl.

In a separate bowl, mix together the almond milk, olive oil, and eggs. Bring the liquid and the dry mixture together, stirring all the time. After the mixture has completely assimilated, add in the mashed bananas and the cooked apples.

Pour this created bread batter into the bread loaf tin and allow it to bake in the preheated oven for fifty minutes. Afterwards, allow the bread to cool, and serve. Enjoy!

Natural Whole Grain Pancakes

Recipe Makes 5 Servings.

Nutritional Breakdown Per Serving: 300 calories, 38 carbohydrates, 12 grams fat, 8 grams protein.

Ingredients:

¾ cup oat flour

1 ¼ cup whole-wheat flour

½ tsp. salt

½ tsp. baking soda

3 tsp. baking powder

1/3 cup olive oil

1/3 cup diced pecans

2 eggs

1 mashed banana

¾ cup buttermilk

1 ½ tbsp. honey

½ cup almond milk

1/3 cup blueberries

Directions:

Begin by bringing all the dry ingredients together in a medium-sized bowl, stirring well. Afterwards, in a separate bowl, stir together the other ingredients, except for the blueberries. Bring the wet ingredients into the dry ingredients and stir well until all the lumps are removed.

Next, add the blueberries to the batter.

Bring the griddle temperature to approximately 375 degrees Fahrenheit. Spray the griddle with a bit of cooking spray, and bring a fourth cup of the batter into the griddle, one bit at a time, to make the pancakes. When they begin to brown on the bottom, flip them.

Serve the pancakes warm with a bit of completely pure maple syrup.

Fromage Potato Frittata

Recipe Makes 4 Servings.

Nutritional Breakdown Per Serving: 200 calories, 25 grams carbohydrates, 4 grams fat, 14 grams protein.

Ingredients:

2 cups water

7 diced potatoes

6 egg whites

1 egg

3 tbsp. skim milk

1 tbsp. thyme

1 tsp. safflower oil

½ tsp. pepper

½ tsp. salt

2 minced garlic cloves

3 ounces shredded cheddar cheese, low fat

1 diced onions

Directions:

Begin by pouring 2 cups of water into a saucepan and bringing the water to a boil. Next, add the diced potatoes to the water and allow it to boil once more. When it has boiled for one minute, position the heat to medium-low and allow the potatoes to simmer for fourteen minutes. At this time, drain the potatoes and set them to the side.

To the side, whisk together the egg whites, egg, parsley, milk, pepper, thyme, and the salt. Set it to the side.

Next, heat the safflower oil in a skillet and cook the onion for seven minutes. Afterwards, add the garlic and allow it to cook for approximately one minute. Next, add the potatoes to the skillet and stir well. At this time, reduce the heat to low.

Next, add the egg ingredients to the skillet and stir well. Cover the mixture in the skillet and allow it to cook for thirteen minutes.

When the mixture is set, remove it from the heat and add the cheese. Cover it and allow it to sit to the side for a full fifteen minutes.

At this time, slice up the frittata and enjoy.

Delightful Cinnamon and Cherry Rice Breakfast Bowl

Recipe Makes 4 Servings.

Nutritional Breakdown Per Serving: 250 calories, 47 grams carbohydrates, 5 grams fat, 5 grams protein.

Ingredients:

1 tbsp. olive oil

1 cup brown rice

2 ½ tsp. cinnamon

1 tsp. orange zest

1/3 cup almond milk

½ tsp. sea salt

5 tsp. maple syrup

½ tsp. vanilla

1 tsp. honey

1 cup dark cherries

Directions:

Begin by cooking the rice according to the instructions listed on the package. When the rice is completely cooked, stir the rice together with olive oil, cinnamon, salt, and orange zest. Divide this mixture into the four servings at this time.

Next, pour the almond milk and the maple syrup into a saucepan and allow them to boil together on medium. Remove the mixture from the heat and add the honey and the vanilla. Pour this created sweet mixture over the rice bowls, and enjoy the healthful breakfast creation.

Natural Living Baked Eggs Benedict

Recipe Makes 4 Servings.

Nutritional Breakdown Per Serving: 210 calories, 20 grams carbohydrates, 10 grams fat, 13 grams protein.

Ingredients:

½ ounce diced turkey

4 eggs

1 tbsp. brown rice flour

1 ½ tbsp. butter

1/3 ounce grated Monterey Jack cheese

1 cup almond milk

2 split-open English muffins, all sides toasted

2 ½ cup spinach

1 tbsp. fresh basil

Directions:

Begin by preheating the oven to 375 degrees Fahrenheit.

Next, bring a medium-sized saucepan filled with water to a boil.

To the side, position four ramekins, all of approximately four-ounces in size, in a baking pan. Fill the baking pan with the boiling water, making sure to fill the water up to the middle of the ramekins.

Position the turkey inside the ramekins and then crack each egg into a ramekin. Next, position the baking pan in the preheated oven and bake the eggs for ten minutes. Make sure you don’t over bake them. Remove the eggs from the oven and allow them to cool.

To the side, melt the butter in a saucepan over medium heat. Pour the flour into the butter and allow it to cook for fifty seconds, making sure to whisk all the time. Pour the milk into the mixture, stirring all the time. After three minutes, remove the mixture from the heat and add the cheeses. Add a bit of salt and pepper if you like.

To the side, pour 3 tsp. of water into a skillet and add the spinach. Stir continuously until the spinach becomes wilted. At this time, drain the skillet.

Next, position each half of the English muffins onto a clean plate. Administer a layer of spinach onto each half. Next, add the egg and turkey to each of the spinach tops. Add the fresh basil to the cheese mixture and pour this mixture over the turkey and the ham.

Serve the eggs benedict warm, and enjoy!

Clean Eating Lunch Recipes

Cottage Cheese with Raspberries and Almonds

Recipe Makes 1 Serving.

Nutritional Breakdown Per Serving: 270 calories, 16 grams carbohydrates, 14 grams fat, 21 grams protein.

Ingredients:

½ cup cottage cheese

¼ cup almonds

½ cup raspberries

Directions:

Simply bring the above ingredients together into a small bowl and eat away. Enjoy!

Quinoa-Based Asparagus and Date Salad

Recipe Makes 8 Servings.

Nutritional Breakdown Per Serving: 165 calories, 25 grams carbohydrates, 6 grams fat, 4 grams protein.

Ingredients:

1/3 pound sliced and steamed asparagus

1 ½ tsp. olive oil

1 diced onion

1 ¼ cup uncooked quinoa

1 orange, separated into sections

½ tsp. salt

2 cups water

1/3 cup diced and toasted pecans

6 pitted and diced dates

Dressing Ingredients:

1 tbsp. olive oil

Juice from ½ lemon

½ tsp. pepper

½ tsp. salt

2 minced garlic cloves

3 tbsp. diced mint

Directions:

Begin by bringing the initial olive oil into a skillet and heat it over medium-high. Afterwards, sauté the onion in the oil for two minutes. Add the quinoa, next, and sauté the mixture for six minutes.

At this time, pour the two cups of water into the skillet with the onion and the quinoa. Add salt and allow the mixture to boil. Cover the mixture, place the heat on low, and allow the quinoa to simmer for twenty minutes.

At this time, remove the skillet from the heat and allow it to sit for twenty minutes, absorbing all of the water.

Next, pour this mixture into a large bowl, making sure you don’t add any water to the bowl. Next, position the orange pieces, toasted pecans, dates, and the asparagus. Stir well.

Next, prepare the dressing by bringing all the ingredients, except for the mint, together in a medium-sized bowl. Stir well, and then pour the mixture over the prepared salad. Add the mint, as well. Serve the salad, and enjoy.

Green Arugula and Sunflower Seed Quick Salad

Recipe Makes 6 Servings.

Nutritional Breakdown Per Serving: 80 calories, 13 grams carbohydrates, 3 grams fat, 1 gram protein.

Ingredients:

1 ½ tsp. honey

4 tbsp. red wine vinegar

2 tsp. grapeseed oil

1 tsp. mustard

1 tsp. maple syrup

2 ½ cups halved red grapes

8 cups arugula

2 tsp. diced thyme

3 tbsp. toasted sunflower seed

½ tsp. pepper

Direction:

Begin by mixing together the honey, maple syrup, vinegar, and the mustard in a medium-sized bowl. Stir well, and then begin to add the grapeseed oil, just a bit at a time. Stir well as you pour.

Next, mix together the grapes, arugula, thyme, and seeds in a large mixing bowl. Add the dressing overtop, and add salt and pepper, if you please. Toss the salad, and enjoy.

Sizzling Tenderloins with Red Wine Vinegar and Onion

Recipe Makes 5 Servings.

Nutritional Breakdown per Serving: 290 calories, 12 grams carbohydrates, 11 grams fat, 32 grams protein.

Ingredients:

5 4-ounce beef tenderloins

1 red onion, separated into onion “rings”

1 tsp. olive oil

2 ½ tbsp. honey

2 ½ tbsp. red wine vinegar

1 ½ tsp. thyme

½ tsp. salt

Directions:

Begin by preheating your oven’s broiler.

Next, position a skillet on your stovetop over medium-high heat. Pour the olive oil into the skillet, and add the onion, still in their rings. Cover the skillet and allow the onion to cook for three minutes. Next, pour the vinegar, honey, and the salt into the skillet. Place the heat, on low, and allow the onions and the ingredients to simmer without the skillet cover for ten minutes. Stir every two minutes.

Next, pepper, salt, and “thyme” the beef steaks. Position the beef on the broiler pan, and broiler them for five minutes on each side.

Serve the beef steaks with the skillet ingredients, and enjoy!

Parsley Baked Sweet Potatoes

Recipe Makes 8 Servings.

Nutritional Breakdown Per Serving: 165 calories, 34 grams carbohydrates, 2 grams fat, 2 grams protein.

Ingredients:

4 peeled and sliced sweet potatoes

½ tsp. salt

½ tsp. pepper

1 ½ tbsp. olive oil

1 ½ tbsp. diced parsley

2 minced garlic cloves

2 tsp. orange zest

Directions:

Preheat the oven to 400 degrees Fahrenheit.

Begin by bringing the sliced sweet potatoes, olive oil, salt, and pepper together in a medium-sized mixing bowl. Toss the potatoes and then position them on a baking sheet. Bake them for thirty-two minutes, making sure to flip them after sixteen minutes.

To the side, mix together orange zest, parsley, and the minced garlic in a small mixing bowl. Sprinkle this mixture over the just-out-of-the-oven sweet potatoes slices, and enjoy!

Yogurt-Based Clean Eating Carrot Soup

Recipe Makes 8 Servings.

Nutritional Breakdown Per Serving: 55 calories, 7 grams carbohydrates, 1 gram fat, 2 grams protein.

Ingredients:

½ cup sliced shallots

2 ½ tsp. sesame oil

2 ½ cups vegetable broth

1 ¼ pound peeled and diced carrots

7 mint sprigs

1 tsp. ginger

½ cup plain Greek yogurt

Directions:

Begin by pouring the sesame oil into a saucepan and heating it over medium heat. Pour the sliced shallots into the pan, and allow them to cook for three minutes, stirring every thirty seconds.

Next, pour the carrots into the saucepan and cook them with the shallots for five minutes. At this time, add the vegetable broth and bring the mixture to a boil. Cover the mixture and allow it to simmer on low for twenty-five minutes.

Next, add the ginger, and cook for an additional ten minutes, without the top. Stir occasionally.

Next, bring half of this cooked soup into the blender, and blend the mixture until it’s smooth. Pour this mixture into a large serving bowl, and then blend the other half of the soup. Return this mixture to the large saucepan and heat it for an additional three minutes.

Next, serve the soup in small sized bowls and portion out the mint springs and the Greek yogurt overtop. Enjoy!

Clean Eating Snack Recipes

Metabolism-Revving Guacamole

Recipe Makes 10 Servings.

Nutritional Breakdown Per Serving: 45 calories, 2 gram carbohydrate, 3 grams fat, 2 gram protein.

Ingredients:

2 pitted and peeled avocadoes

1 diced red onion

2 tbsp. chopped cilantro

2 diced tomatoes

2 minced garlic cloves

½ tsp. cumin

Juice from ½ lime

½ tsp. salt

½ tsp. pepper

Directions:

Begin by bringing the avocado pieces into a medium-sized mixing bowl and mashing it up with a fork or a spoon. Afterwards, add the diced red onion, chopped cilantro, diced tomatoes, garlic cloves, cumin, lime juice, salt, and pepper. Stir well. You may use a food processor as well.

Eat the guacamole on its own or dip green peppers into it for a delightful treat.

Pesto Essential Goat Cheese Spread

Recipe Makes 8 Servings.

Nutritional Breakdown Per Serving: 190 calories, 1 gram carbohydrate, 16 grams fat, 9 grams protein.

Ingredients:

10 ounces softened goat cheese

3 minced garlic cloves

2 ½ cups basil leaves

2 ½ tbsp. olive oil

1/3 cup diced pecans

Salt and pepper to taste

Directions:

Bring the goat cheese, garlic, basil, and the pecans together in a food processor. As you blend the ingredients together, add the olive oil slowly. Once you’ve created a creamy, delicious consistency, season it with pepper and salt, and serve with artisan, whole-grain bread for a mid-day snack.

Berry and Quinoa Granola Parfait

Recipe Makes 3 Servings.

Nutritional Breakdown Per Serving: 220 calories, 38 grams carbohydrates, 3 grams fat, 8 grams protein.

Ingredients:

1 ¼ cup low-fat or fat-free Greek yogurt

2 ½ tbsp. honey

1 ½ tbsp. lemon juice

1 cup blueberries (or another berry that is currently in season)

Quinoa Crisp Ingredients:

1 cup water

½ cup white quinoa

2 ½ tsp. honey

Directions:

Begin by mixing together honey, Greek yogurt, and lemon juice in a medium-sized bowl. Position the bowl in the refrigerator for now while you make the quinoa crisp.

At this time, pour the quinoa and the water in a medium-sized pot. Allow it to boil over medium-high heat. When it begins to boil, reduce the heat to medium-low, cover the pot, and allow the quinoa to simmer for fifteen minutes.

After fifteen minutes, remove the lid and pour the honey into the pot.

Next, preheat the oven to 325 degrees Fahrenheit, allowing the quinoa and honey to cool in the pot.

Next, position parchment paper over a baking sheet, and spread out the quinoa. Place the baking sheet in the preheated oven and allow the quinoa to bake for fifteen minutes. After fifteen minutes, give the quinoa a good stir. Then, cook the quinoa another twelve minutes.

Remove the quinoa and allow it to cool completely.

When the quinoa has cooled, portion out three servings of yogurt, berries, honey, lemon juice, and the quinoa. Enjoy!

Zucchini-Based Hummus

Recipe Makes 10 Servings.

Nutritional Breakdown Per Serving: 130 calories, 3.5 grams carbohydrates, 11 grams fat, 2 grams protein.

Ingredients:

2 peeled and chopped zucchinis

½ cup lemon juice

1/3 cup tahini

2 tsp. cumin

½ cup olive oil

4 minced garlic cloves

Salt and pepper to taste

Directions:

Bring all the above ingredients together into a food processor and process them together until they’re smooth. Note that you can always add extra tahini to make a thicker paste.

Serve the above hummus with carrots, broccoli, celery sticks, or cucumber, and enjoy!

Clean Eating Dinner Recipes

Chinese Cashew Chicken

Recipe Makes 4 Servings.

Nutritional Breakdown Per Serving: 430 calories, 67 grams carbohydrates, 11 grams fat, 16 grams protein.

Ingredients:

5 ounces sliced chicken breast

1 ¼ cup frozen peas

2 ½ tbsp. olive oil

1/3 cup soy sauce

1 cup sliced and roasted red peppers

¾ cup diced pineapple

5 cups pre-cooked brown rice

Juice from 1 lemon

½ cup cashews

½ tsp. pepper

Directions:

Begin by pouring olive oil into a saucepan and sautéing the chicken strips in the oil over medium-high until they are golden brown.

Next, pour the frozen peas into the saucepan and cook them for an additional eight minutes alongside the chicken.

Add the pre-roasted peppers and the diced pineapple and cook for an additional four minutes, stirring occasionally.

Next, add the pre-cooked brown rice and stir well.

Season the created mixture with the lemon juice, soy sauce, and pepper, and then add the cashews. Stir well, and enjoy.

Cheese-y Please Broccoli Stuffed Chicken

Recipe Makes 4 Servings.

Nutritional Breakdown Per Serving: 525 calories, 35 grams carbohydrates, 25 grams fat, 35 grams protein.

Ingredients:

4 4-ounce chicken breasts

2 ¼ cup broccoli florets

1 cup almond flour

3 minced garlic cloves

¾ cup shredded low-fat sharp cheddar

1 ¾ fat-free cream cheese

¾ cup whole-wheat flour

1 tsp. garlic salt

½ tsp. paprika

1/3 cup olive oil

Directions:

Begin by preheating your oven to 350 degrees Fahrenheit.

Next, slice through the very center of each chicken breast and butterfly them out, making sure to open the chicken breasts and then flatten them utilizing a meat mallet.

Next, bring together the cheese, cream cheese, broccoli, and garlic in a food processor. The mixture should begin to hold together, like a large clump.

Next, scoop this prepared mixture into the very center of each chicken breast. Roll the chicken breasts over the broccoli cheese filling, sort of like you would roll a burrito. Wrap a bit of cooking twine around the chicken to hold it, or utilize toothpicks.

To the side, stir together the whole-wheat flour, almond flour, and all the spices. Drizzle the olive oil over the chicken, and then dip each of the rolled pieces of chicken into the flour mixture to coat them.

Position the chicken burrito wraps in a baking dish and allow them to bake for thirty minutes. After they’ve cooked, allow them to cool for about twelve minutes before serving them.

Enjoy!

Vegetarian Slow Cooked Clean Eating Lasagna

Recipe Makes 6 Servings.

Nutritional Breakdown Per Serving: 340 calories, 40 grams carbohydrates, 15 grams fat, 10 grams protein.

Ingredients:

8 whole-wheat lasagna noodles

4 tbsp. butter

4 tbsp. almond flour

½ tsp. nutmeg

½ tsp. salt

3 cups almond milk

3 cups marinara sauce

1/3 cup grated Parmesan cheese

¼ cup olive oil

Directions:

Begin by creating the special lasagna sauce. Do this by initially melting the butter in a saucepan. After it has melted, add the almond flour and stir continually to create a paste. Pour the milk into the mixture slowly, stirring all the time. Afterwards, add the salt and the nutmeg.

When you’ve created a creamy consistency, remove the mixture from the heat and set it to the side.

Next, create your lasagna. Pour a bit of olive oil into the bottom of the slow cooker, and then pour a very small layer of the created cream into the bottom of the slow cooker.

Position two lasagna noodles at the bottom of the slow cooker. Follow them with the marinara sauce. Then, position another layer of the cream sauce followed by the Parmesan.

Repeat this layering process three times. After you’ve administered your last layer of noodles, smear the rest of the cream sauce overtop. Drizzle over the remaining olive oil.

Next, allow the lasagna to cook on low for six hours. Enjoy!

Vegetarian Aegean Sea Stuffed Tomatoes

Recipe Makes 4 Servings.

Nutritional Breakdown Per Serving: 250 calories, 20 grams carbohydrates, 15 grams fat, 4 grams protein.

Ingredients:

4 large tomatoes

3 tbsp. olive oil

½ tsp. salt

3 tbsp. diced capers

¾ cup quinoa, uncooked

½ tsp. pepper

3 tbsp. chopped parsley

1 tsp. oregano

4 minced garlic cloves

Directions:

Preheat the oven to 400 degrees Fahrenheit.

Begin by slicing the top of the tomatoes. Set the tops to the side.

Remove the guts of the tomatoes with a spoon, and set the guts to the side, as well.

Salt the inside of the tomatoes, and then oil the bottom of a baking dish with 2 tbsp. of the 3 tbsp. of olive oil.

Next, position each of the gutted tomatoes in the baking dish.

To the side, blend up the tomato pulp. Pour it into a medium-sized mixing bowl, and add the quinoa, parsley, oregano, capers, and the rest of the oil. Stir well.

Fill each of the tomatoes with the created mixture, and then position one minced garlic clove at the top of each of the tomatoes.

Return the top of each tomato and allow the tomatoes to bake in the preheated oven for forty-five minutes.

Enjoy!

Rice Noodles with Ginger Salmon

Recipe Makes 4 Servings.

Nutritional Breakdown Per Serving: 250 calories, 1 gram carbohydrate, 20 grams fat, 13 grams protein.

Ingredients:

16 ounces salmon (or 2 8-ounce salmon steaks)

3 tbsp. olive oil

5 ounces brown rice noodles, pre-boiled according to package instructions

½ tsp. salt

1 ½ tbsp. sesame oil

1 tbsp. grated ginger

2 tbsp. diced mint

3 tbsp. coconut milk

Directions:

Begin by preheating the broiler.

Next brush each of the salmon steaks with the oil, and add a bit of salt and pepper.

Position the salmon fillets on a baking sheet and broil them for five minutes on each side. The fish should flake.

To the side, in a saucepan positioned on low heat, mix together the pre-cooked brown rice noodles, sesame oil, coconut milk, and the mint leaves. Stir well until warm.

Position the rice noodle mixture beneath each ½ of the 8-ounce salmon steaks, and enjoy.

Mighty Mushroom and Tilapia Seafood Dinner

Recipe Makes 4 Servings.

Nutritional Breakdown Per Serving: 300 calories, 2 grams carbohydrates, 12 grams fat, 43 grams protein.

Ingredients:

4 medium-sized tilapia filets

2 tbsp. olive oil

Juice from 1½ limes

½ tsp. black pepper

½ tsp. salt

3 minced garlic cloves

1 tbsp. sesame oil

1 tbsp. soy sauce

4 cups sliced button mushrooms

1 tsp. fennel seeds

1/3 cup chopped cilantro

Directions:

Begin by preheating the broiler.

Next, position each of the tilapia fish filets on a baking sheet. Drizzle them with both the olive oil and the lime juice. Salt and pepper them, as well. Then, broil them for four minutes on each side.

Next, pour the sesame oil into a skillet. Add the garlic cloves and the mushrooms to the skillet, and cook them for five minutes. Add the soy sauce, and allow the mushrooms to continue to cook until all of the liquid is gone.

Serve the fish with the mushrooms on top. Add the fennel seeds and the cilantro for garnish.

Enjoy!

Clean Eating Dessert Recipes

Clean Eating-Friendly Nutella

Recipe Makes 20 Servings.

Nutritional Breakdown Per Serving: 50 calories, 6 grams carbohydrates, 4 grams fat, 0 grams protein.

Ingredients:

1 cup de-skinned hazelnuts

1 cup canned coconut milk

1 cup SunSpire Bittersweet Chocolate Chips (remember that you’re aiming for NO refined sugars)

2 tbsp. honey

½ tsp. sea salt

Directions:

Begin by preheating your oven to 275 degrees Fahrenheit.

At this time, spread the hazelnuts out over a baking sheet and roast them in the preheated oven for eighteen minutes. Next, remove the hazelnuts and wrap them up in a towel. Allow them to cool for fifteen minutes before completely removing their skins.

Next, pour the milk, honey, chocolate chips, and a bit of salt into a saucepan. Stir them together over low heat. Continue to stir until the chocolate chips are melted. Next, remove them from the heat.

Pour the hazelnuts into a food processor and process them until they become buttery. This should take about six minutes. Next, add the chocolate melted mixture to the hazelnut mixture and pulse them together to create a chocolate butter.

Next, pour the “nutella” into a glass container and allow it to cool before covering it and refrigerating it.

Enjoy!

Clean Eating Easy Macaroons

Recipe Makes 16 Servings.

Nutritional Breakdown Per Serving: 175 calories, 20 grams carbohydrates, 11 grams fat, 2 grams protein.

Ingredients:

4 mashed bananas

2 cups vegan chocolate chips

4 cups shredded unsweetened coconut

Directions:

Begin by preheating your oven to 350 degrees Fahrenheit.

Next, stir together the mashed bananas and the coconut. Add the chocolate chips and stir well.

Formulate 32 cookies and drop them onto a cookie sheet. Allow the cookies to bake in the preheated oven for twenty-five minutes.

Let the cookies cool, and enjoy.

No-Oven Apple Cinnamon Cheesecake

Recipe Makes 8 Servings.

Nutritional Breakdown Per Serving: 160 calories, 25 grams carbohydrates, 5 grams fat, 5 grams protein.

Ingredients:

2 cored, peeled, and diced green apples

3 ½ tbsp. date sugar

½ tsp. cinnamon

½ tsp. salt

½ cup plain Greek yogurt

1 cup no-fat softened cream cheese

5 dates

18 halves of walnuts

8 4-ounce dessert ramekins

Directions:

Begin by bringing 1 tsp. of date sugar, apples, cinnamon, and salt together in a saucepan over medium heat. Cover the saucepan and cook the mixture until it begins to boil. After it begins to boil, reduce the heat to medium-low and allow the apples to simmer for approximately thirty minutes. Make sure to stir the mixture every few minutes, and make sure not to turn the apples to mush. Afterwards, allow the apples to cool.

Next, soften the cream cheese, and stir it together with the Greek yogurt and the rest of the date sugar. Mix this together well with an electric mixer for about three minutes. Next, refrigerate this mixture until you’re ready to formulate your final dessert.

Next, place the dates in the food processor. Pulse the dates until they’re diced. Next, add the walnut halves and pulse them with the dates to create a “crumb.”

Create neat layers in your dessert ramekins like this: one layer of the date and walnuts, one layer of the cream cheese, followed by one layer of the precooked apples.

Enjoy your delicious, clean eating dessert!

Slow Cooked Clean Eating Coffee Inspired Pumpkin Cake

Recipe Makes 16 servings.

Nutritional Breakdown Per Serving: 250 calories, 25 grams carbohydrates, 6 grams fat, 4 grams protein.

Ingredients:

28 ounces pumpkin puree

3 eggs

2 ¼ cups whole-wheat flour

2 cups coconut palm sugar

1/3 cup canola oil

1 cup almond milk

2 tsp. baking powder

1 ½ tbsp. pumpkin pie spice

2 tbsp. espresso powder

2 tsp. maple syrup

1/3 cup honey

Directions:

Begin by mixing together flour, half of the pumpkin, coconut sugar, two of the eggs, almond milk, pumpkin pie spice, canola oil, baking powder, espresso powder, and the vanilla. Stir well to create a smooth consistency.

To the side, stir together the last egg, the rest of the pumpkin, and the honey.

Next, position half of the initial cake batter in the very bottom of the slow cooker. Spread the honey and pumpkin mixture overtop. Next, add the rest of the first cake mix overtop. Cover the slow cooker and allow the cake to cook for three hours on low.

Allow the pumpkin cake to cool and enjoy with a bit of no-dairy whipped cream.

Enjoy!

Conclusion

The Clean Eating Diet regiment offers the only way of life that is feasible moving forward, in order to initiate on the plan of overall health. It brings you clear-cut instructions about the five principles of the clean eating diet and how to cook, grocery shop, and orient yourself in the new, clean eating lifestyle.

With the clean eating diet, you can truly come away from all the diseases currently ripping through our society, like obesity, depression, anxiety, high blood pressure, and so many others. You can eliminate the “fillers,” refined sugars, extra fats, and extra bouts of sodium currently pulsing through your regular diet plan. You can find sustained weight loss, renewed energy, and an ability to stick to the organic, natural way of the clean eating diet.

Live a life oriented closer to the “root” of your foods. Understand the source of your nutrients and vitamins and the reasons you “are what you eat.” Do not avoid this incredibly important topic—your health.

After all: if you do avoid this topic, if you allow the greater society of continuous food productions, food packages, etc. to win, you are allowing this world of enhanced diseases and unclear understanding of what is in our foods to continue. Do not allow yourself to continue down this path. Disallow your friends and families to eat fillers, to turn back to refined foods just because they’re “easier” to find. Become a person who values his or her food choices, and attempt to change not just your eating plan—but the eating plan of the greater society, today.

Table of Contents

Going Raw: Raw Food Diet and Cookbook: Increase Energy, Lose Weight, Prevent Chronic Illness and Boost Brain Power with Raw Foods

Chapter 1: What Is Clean Eating?

What Does “Processed” Food Look Like?

Immense Benefits of Clean Eating

Chapter 2: 5 Principles of Clean Eating

Chapter 3: Learning to Eat Clean: The Dos and Don’ts

Top “Dos” of Clean Eating

Top Don’ts of Clean Eating

Chapter 4: A Clean Eating Kitchen

Chapter 5: A 4-week Meal Plan: Breakfasts, Lunches, Dinners, Snacks, and Desserts for Clean Eating

Clean Eating Breakfast Recipes

Morning Glory Apple and Banana Bread

Natural Whole Grain Pancakes

Fromage Potato Frittata

Delightful Cinnamon and Cherry Rice Breakfast Bowl

Natural Living Baked Eggs Benedict

Clean Eating Lunch Recipes

Cottage Cheese with Raspberries and Almonds

Quinoa-Based Asparagus and Date Salad

Green Arugula and Sunflower Seed Quick Salad

Sizzling Tenderloins with Red Wine Vinegar and Onion

Parsley Baked Sweet Potatoes

Yogurt-Based Clean Eating Carrot Soup

Clean Eating Snack Recipes

Metabolism-Revving Guacamole

Pesto Essential Goat Cheese Spread

Berry and Quinoa Granola Parfait

Zucchini-Based Hummus

Clean Eating Dinner Recipes

Chinese Cashew Chicken

Cheese-y Please Broccoli Stuffed Chicken

Vegetarian Slow Cooked Clean Eating Lasagna

Vegetarian Aegean Sea Stuffed Tomatoes

Rice Noodles with Ginger Salmon

Mighty Mushroom and Tilapia Seafood Dinner

Clean Eating Dessert Recipes

Clean Eating-Friendly Nutella

Clean Eating Easy Macaroons

No-Oven Apple Cinnamon Cheesecake

Slow Cooked Clean Eating Coffee Inspired Pumpkin Cake

Conclusion