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Title : Day 12: Cleaning Recipes eating plan
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Day 12: Cleaning Recipes eating plan

Breakfast: Cranberry Almond breakfast bar

Note: Eating a breakfast bar excess Day 8.

lunch: tuna salad Wrap

ingredients

1 can white tuna in water, drained and flaked
1 tablespoon mayonnaise
1/4 cup chopped carrots
1/4 cup chopped fennel
a pinch of garlic powder
black pepper pinch of
1 cup spinach
1 teaspoon olive oil
1 sprouted tortilla grain (or two slices of sprouted grain bread)
1 orange

Directions

1. Combine tuna, mayonnaise, carrot, fennel, garlic powder and black pepper to taste in a small bowl.
2. Add tuna salad with the center of the tortilla. Top with baby spinach and drizzle with olive oil.
3. wheel lock.
4. Par sandwich with orange.

Calories: 455.6
Protein: 39.5 g
Carbohydrates: 30.2 g
Dietary fiber: 7.23 g
Total Sugars: 1,792 g
Total Fat: 21.2g
saturated Fat: 2.791 g

Information

Category

Entrees

Performance

Makes 1 serving

Dinner: potato Turkey meatloaf baked with broccoli and

Notes: Eat a serving of meatloaf turkey with a baked potato and Russet 1 1/2 cups steamed broccoli dressed in a freshly squeezed lemon juice bits. Put a portion of meatloaf in the fridge for lunch tomorrow, and freeze remaining portions to be eaten after completing cleaning eating plan

preparation. Place fish frozen in the refrigerator to thaw overnight. This way you are ready to cook tomorrow at dinnertime.

Ingredients

1 slice of bread germinated grain
1 teaspoon olive oil
1/2 cup chopped onion
1 clove garlic
1 pound lean ground turkey (94% lean)
1 egg
3/4 cup chopped spinach
2 tablespoons tomato sauce, divided
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh basil
3/4 teaspoon kosher salt
black pepper 3/4 teaspoon
2 teaspoons maple syrup

Directions

1. Preheat oven to 350 degrees.
2. In a small food processor or blender, grind bread coarse breadcrumbs. Spread crumbs baking sheet lined with foil. Bake for about 5 minutes, or until bread crumbs are golden and lightly toasted.
3. Heat the oil in a medium skillet. Saute onion until soft, about 5 minutes. Add the garlic for the last minute, or until fragrant.
4. Mix ground turkey with onions, garlic, eggs, spinach, tomato sauce, parsley, basil, salt and pepper in a bowl.
5. Place turkey mixture into a loaf pan and bake for 50 minutes or until the bread is cooked to an internal temperature of 165 degrees. 10 minutes before it is finished cooking, brush the top of the loaf with 1 tablespoon tomato sauce mixed with maple syrup.
6. Serve drizzled 1 medium baked potato with 1 teaspoon olive oil and salt and pepper to taste, and 1.5 cup of steamed broccoli tossed with lemon juice.

Calories: 516.4
Protein: 36 g
Carbohydrates: 51.6 g
Dietary fiber: 6,646 g
Total Sugars: 8,364 g
Total Fat: 19.4g
saturated Fat: 4.395 g

Information

Category

Entrees

Performance

Makes 4 servings

Snack: hard boiled egg boiled and grapes

Note: Eating a boiled egg with a cup of grapes (which is about 35 grapes)

Treat. Milk turmeric and dark chocolate

ingredients

1 cup milk unsweetened vanilla almond
1 teaspoon turmeric powder
1 black pepper and a pinch of freshly ground black pepper
1 teaspoon maple syrup or honey
1/2 ounce of black chocolate

Directions

1. in a small saucepan, mix milk almond with turmeric, black pepper, maple syrup and cinnamon.
2. Heat over medium heat until well, about 3-5 minutes.
3. Enjoy with 1/2 ounce of black chocolate.

Calories: 147.4
Protein: 2,053 g
Carbohydrates: 15.4 g
Dietary fiber: 2,624 g
Total Sugars: 9,797 g
Fat total: 9,155 g
saturated Fat: 3.193 g

Information

Category

beverages

Performance

Makes 1 serving

image source: Photography PopSugar / Sarah Lipoff

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