Day 11 Recipes: Clean-Eating Plan

Breakfast: Maple Chia Pudding

Maple Chia Pudding With Walnuts and Bananas

C&J Nutrition

Maple Chia Pudding With Walnuts and Bananas

Maple Chia Pudding With Walnuts and Bananas

Ingredients

3 tablespoons chia seeds1 cup unsweetened vanilla almond milk1 ? teaspoon maple syrup1/2 of a ripe banana (1/4 mashed and 1/4 sliced)1 tablespoon chopped walnuts

Day 11 Recipes: Clean-Eating Plan

Breakfast: Maple Chia Pudding

Maple Chia Pudding With Walnuts and Bananas

C&J Nutrition

Maple Chia Pudding With Walnuts and Bananas

Maple Chia Pudding With Walnuts and Bananas

Ingredients

3 tablespoons chia seeds1 cup unsweetened vanilla almond milk1 ? teaspoon maple syrup1/2 of a ripe banana (1/4 mashed and 1/4 sliced)1 tablespoon chopped walnuts

Clean Eating Couldn’t Be Tastier: Quinoa-Cauliflower Frittata

We love eggs. We love quinoa. And when you put these two power foods together, you get one protein-rich dish. This frittata recipe, featured in our 2-Week Clean-Eating Plan, is quick to make, especially when you have leftover quinoa. It’s such a versatile dish that you can eat it for breakfast, lunch, and dinner.

Cauliflower-Quinoa Frittata

C&J Nutrition

Cauliflower-Quinoa Frittata

Cauliflower-Quinoa Frittata

Ingredients

1/2 cup chopped cauliflower1/3 cup diced celery1/4 cup diced onion1 tablespoon olive oil3/4 cup cooked quinoa2 eggs, beatenPinch of sea salt

Clean-Eating Plan: Week 2 Shopping List

We’re revving up for the second week of our two-week clean eating plan| and here’s the shopping list for all the groceries you will need. Print it out| take it to the store| and stock up. Be sure to check out the daily rundown of what to prep| make| and save throughout the week.

Click here for a printable PDF of the shopping list.

Day 8 Recipes: Clean-Eating Plan

Breakfast: Cranberry Almond Breakfast Bar

Note: Eat one bar for breakfast; save one bar for breakfast on Day 12. Freeze the remaining bars.

Cranberry Almond Breakfast Bars

C&J Nutrition

Cranberry Almond Breakfast Bars

Homemade Granola Bars: Almond| Chia| Cranberry

Ingredients

1 cup almond butter1/4 cup honey1 teaspoon vanilla extract1/4 teaspoon cinnamon3 cups old-fashioned rolled oats1 cup sliced almonds1/2 cup dried cranberries3 tablespoons chia seeds

Day 6 Recipes: Clean-Eating Plan

Breakfast: Tofu Scramble With Kale and Sweet Potatoes

Note: Eat one serving of this tofu scramble with a 1 cup of frozen mango thawed and sprinkled with cinnamon. To thaw the mango| defrost for 90 seconds in a microwave. You will use the remaining frozen mango in Week Two.

Freeze the remaining portion of the tofu scramble for a quick and healthy breakfast after you have completed this two-week plan. Freezing the tofu will give it a more “meaty” texture that you might enjoy more.

Tofu Scramble With Kale and Sweet Potatoes

From Jenny Sugar| POPSUGAR Fitness

Tofu Scramble With Kale and Sweet Potatoes

Tofu Scramble With Kale and Sweet Potatoes

Ingredients

1 small sweet potato| cut into 1/2-inch cubes1 tablespoon canola oil1/2 small yellow onion| chopped1 14-ounce package extrafirm tofu| drained and crumbled1/4 teaspoon garlic powder1 teaspoon ground cumin1/2 teaspoon salt1/4 teaspoon turmeric2 cups baby kaleSalt and pepper to taste

Welcome to the 2-Week Clean-Eating Plan – You’re Going to Love It

Start the New Year with a clean slate by following our Two-Week Clean-Eating Plan created by the registered dietitians Stephanie Clarke and Willow Jarosh of C&J Nutrition. The homemade meals, snacks, and treats ¡ª yes, you can have a lil’ something-something daily to help keep you on track ¡ª focus on fruits, veggies, whole grains, and lean proteins. We have printable shopping lists for each week as well as an easy-to-follow daily rundown of what to get, prep, make, and save, and when. The plan is alcohol free (time to give up the partying now that the holidays are over), but you can have your morning cup of caffeine. But since the plan is dairy free, you will be drinking your daily cup of coffee or tea without the additional half-and-half.

All the meals, snacks, and treats included and add up to about 1,600 calories per day. The carb, protein, and fat ration is close to 50:20:30. The carbs are high fiber and minimally processed. The protein is lean, and the fats are primarily plant-based. And all the food is tasty.

How the Plan Works

The 14-day plan is divided into two weeks, with a separate shopping list for each. The first day of each week is your prep day when you wash, chop, and store many ingredients you will be cooking with throughout the week. On your prep day and during the week, you will prepare multiple servings of some recipes, as well extra portions of certain dishes, to eat as leftovers later in the week. Talk about convenience. Heck! You might have even noticed that some dishes taste better the second day.

While you can start the program on any day of the week, you need to follow it in sequence since this plan uses leftovers throughout each week. To help you prep and plan, we have created a rundown of the daily meals and a to-do list for each week. Think of this as your cheat sheet: print it out and put it on your fridge so you can easily follow along.

Prep Ahead For Ease

Prep days are important, and honestly, we think the commitment of planning ahead will help you stick to the program. On days one and eight, there is plenty of slicing and dicing to be done and a good amount of cooking. Plan to set aside two to three hours for prep and cook time. It’s also a great idea to think about a day in the middle of the week that might work for doing a small amount of prep for the end of the week.

Tips For SuccessShop Early: Plan your grocery shopping day one day ahead of your prep day, if possible, since shopping and cooking all in one day can be a little daunting. And since you are only shopping once each week, you will be freezing some fish and chicken. Just make sure to start thawing those items the day before, but don’t worry ¡ª we remind you about it in the daily rundown. Bulk Bins: Shop the bulk bins to save money by ensuring you have just the amount you need and no more. Look for nuts, seeds, spices, tea, dry goods, and even chocolate in the bulk bins of your local grocery store.Clear Containers: Store prepped produce and other ingredients in clear containers. The more you can see what’s in the fridge, the more likely you are to eat it and not forget about it!Freeze Meals: In this plan, you will be making extra portions of food ¡ª not only to use during this two-week plan, but also to freeze some for later. We suggest freezing extras right away in individual portions ¡ª be sure to label them. This works especially well with soups, sauces, and baked goods. This way you can conveniently eat clean after you’ve completed the plan. Another option, on the days when you make portions not used on the plan, invite some friends over! Eating clean doesn’t mean you can’t socialize.

We’re sure you have a few questions, so do check out our Frequently Asked Questions, and hopefully you will find your answers there.

Helpful Links

Frequently Asked Questions and Helpful Tips

Week One

Shopping List

Daily Rundown

Week Two

Shopping List

Daily Rundown

Image Source: POPSUGAR Photography / Sarah Lipoff