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Title : Day 8: Cleaning Recipes eating plan
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Day 8: Cleaning Recipes eating plan

Breakfast: Cranberry Almond breakfast bar

Note: Eat a breakfast bar; save a breakfast bar on bars 12. Freeze restantes.

Ingredients

1 almond butter cup
1/4 cup honey
vanilla extract 1 teaspoon
1/4 teaspoon cinnamon
3 cups old fashioned oatmeal
1 cup sliced ​​almonds
1/2 cup dried cranberries
3 tablespoons chia seeds

Directions

1. Preheat oven to 350 degrees. Spray a 9-inch square pan with canola cooking spray.
2. Combine almond butter and honey in a heavy saucepan over medium-high heat. Whisk until melted - 3-5 minutes. If your almond butter is too thick, add a little water or canola oil to this mixture to dilute out.
3. add vanilla and cinnamon.
4. Add in oats, almonds, blueberries and chia seeds.
5. Bake for 15 minutes. Cool completely and cut into nine equal squares.

nutritonal data
Calories: 397.4
Protein: 12.4 g
Carbohydrates: 37.5 g
Fiber dietary: 9,054 g
Total Sugars 13.7 g
Total fat: 24 g
saturated fat: 1,995 g

Information

Category

Breakfast / Lunch

kitchen

North America

performance

9 bar

Lunch: Bean and egg Burrito

ingredients

1 teaspoon olive oil
1/4 cup sliced ​​red pepper
1 egg, beaten
1/3 cup canned black beans, rinsed and drained
1/8 teaspoon kosher salt
1/8 teaspoon cumin
1/8 teaspoon chili powder
1/4 of an avocado, sliced ​​or cubed
1 tortilla sprouted grain

Directions

1. Heat the oil in a pan medium to medium-high heat.
2. Saute red pepper until it begins to soften.
3. the heat to medium and add the egg, black beans, salt and spices.
4. Let eggs incubated for about 30 seconds, then move with a spatula to gently mix approximately 1 minute and 30 seconds.
5. Remove from heat and add the tortilla burrito filling, heated for 10 seconds, either in the pan or in the microwave.
6. Top stuffed with avocado
7. Meta burrito on the sides and roll to close.

Calories: 460.1
Protein: 21.5 g
Carbohydrates: 50 g
Dietary fiber: 17.8 g
Total Sugars: 2,407 g
Total Fat: 20.6g
saturated Fat: 3.767 g

Information

Category

Entrees

Performance

Makes 1 serving

Dinner: quinoa, Maple mustard salmon, roasted vegetables

Note: he takes additional portions of all elements of this dish. For dinner, eat 1.5 cups of vegetables, 3/4 cup of cooked vegetables, quinoa and 4 ounces of salmon; then refrigerate the rest to be used throughout the week.

Notes

Ingredients

2 tablespoons olive oil, divided
4 medium carrots, cut into pieces 3/4 inch
1 red pepper, cut into pieces 3/4
1 medium yellow onion, quartered
1 3/4 fennel bulb, sliced ​​1/2 inch thick (CHOP and reserve the other 1/4 for later in the week)
1/2 teaspoon kosher salt
black pepper 1/4 teaspoon
8 ounces of salmon, skin on or off
2 teaspoons maple syrup
2 teaspoons Dijon mustard
1 1/3 cups cooked quinoa

Directions

1. Preheat oven to 400 degrees. Add the vegetables to a large baking sheet or pan.
2. In a small bowl, combine olive oil salt, pepper, dried herbs and any additional choice.
3. Drizzle olive oil and seasoning mixture evenly over the vegetables, then toss to make sure all vegetables are covered as well. spacecrafts evenly on the baking sheet.
4. vehicles roast for 20-25 minutes, or until soft and golden, stirring once halfway through the cooking time.
5. While vegetables are cooking, prepare the quinoa according to package directions.
6. While quinoa is cooking, combine the maple syrup and mustard in a small bowl. Brush the mixture evenly over the top of the salmon fillet. Bake for 6 minutes in the oven at 400 degrees. Then grill on high for 2 minutes or until fish is flaky and cooked through.

Nutrition per serving (4 ounces of salmon, 1.5 cups of vegetables, 3/4 cup quinoa)

Calories: 510.3
Protein: 32.6 g
Carbohydrates: 55.2 g
dietary fiber: 8,662 g
Total Sugars: 9,331 g
Total Fat: 17.9g
saturated Fat: 2.511 g

Information

Category

Entrees

Performance

2 servings of salmon, 4 servings of quinoa, 3 vegetable servings

Snack: Hummus and Crudité

Note: Enjoy 1/4 cup hummus with carrot, cut into strips, and 1/2 cucumber, sliced ​​
Preparation :. Cut 1 additional carrot and cucumber rest; store in an airtight container in the refrigerator

Calories. 143.3
Protein: 4,076 g
Carbohydrates: 20.1g
Dietary fiber: 4,812 g
Total Sugars: 4.44 g
Total Fat: 5.461 g
saturated Fat: 0.72 g

Treat: Chocolate Brownie Cake

Note: Eating a lot today, and save a portion for treatment on Day 10. Freeze the remaining portions, wrapped in plastic, in individual portions, so grab one, and only one, of a sweet as necessary after finishing the plan two weeks.

ingredients

chips 1 1/4 cups semisweet or dark chocolate
1 (19 ounce) can chickpeas, rinsed and drained
4 eggs
1/2 cup white sugar
vanilla extract 1 teaspoon
1/4 teaspoon cinnamon
1/2 teaspoon baking powder

Directions

1. Preheat oven to 350 degrees F.
2. Add chocolate chips in a microwave-safe bowl. Microwave for 2 minutes, stirring every 20 seconds after the first minute.
3. Grease and flour a baking dish 9-inch square. Place the chocolate in a microwave-safe bowl. Cooking in the microwave for about 2 minutes, stirring every 20 seconds after the first minute, until chocolate is melted and smooth. If you have a powerful microwave, derating to 50 percent.
4. Combine beans, eggs and vanilla in the bowl of a food processor. Process until smooth.
5. Add sugar, baking powder and cinnamon and pulse to mix. Pour the melted chocolate and mix until smooth, scraping the corners to make sure the chocolate is completely mixed.
6. Transfer the dough to the prepared pan. Bake for 40 minutes in the preheated, or until a knife inserted in the center of the brownies comes out clean oven. Cool in pan on a wire rack for 10 to 15 minutes before investing in a serving dish.
7. cut into 12 pieces and wrap individual pieces in plastic wrap to freeze leftovers.

Nutritional information: Serving size: 1 slice
Calories: 160
Fat: 6 g
Protein: 5g
Cholesterol: 70mg
Sodium: 180mg
Fiber: 3g
carbohydrates: 24g

Information

Category

desserts, Brownies

Performance

12

image source: Photography PopSugar / Sarah Lipoff

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