Clean Eats: One day Menu (with recipes!)

Developing new eating habits can be extremely overwhelming. So to help out I decided to compile one day of meals in this post. I recommend drinking 16 ounces of water before any and all meals/snacks. This will keep you feeling fuller for longer!

On the menu

• Breakfast: 5 minute egg scramble
• A.M. Snack: Berry Parfait
• Lunch: Chicken & Spinach Strawberry Salad
• P.M. Snack: Hummus & Crudite
• Dinner: Turkey meatloaf & green beans

• Breakfast: 5 minute egg scramble
• ::Ingredients::
• 1 tsp coconut oil
• 6 egg whites 
• 1 whole egg
• 3 tbsp salsa
• 1/4 avocado, sliced
• ::Directions::
• heat & scramble first 3 ingredients (you can also cook this in the microwave)
• top the cooked egg with the salsa and avocado
• A.M. Snack: Berry Parfait
• ::Ingredients::
• 3/4 c organic non-fat greek yogurt
• 1 tsp sliced almonds
• 1/c cup fresh raspberries
• ::Directions::
• combine all ingredients & enjoy
• Lunch: Chicken & Spinach Strawberry Salad
• ::Ingredients::
• Dressing- makes 5 servings
• 3.5 tbsp extra virgin olive oil
• 3.5 tbsp white wine vinegar
• 2.5 tbsp lemon juice
• 1/2 tsp raw honey
• 1 tsp dijon mustard
• Salad
• 4 oz chicken breast, cubed
• 1/2 tbsp sliced almonds
• 1/4 cup quartered strawberries
• 1 tbsp fat free feta cheese
• 2 cups organic spinach
• ::Directions::
• Dressing:
• combine all ingredients
• store in sealed container
• Salad
• combine all ingredients 
• top with lemon vinaigrette (use only 2tbsp)
• P.M. Snack: Hummus & Crudite
• ::Ingredients::
• 2 tbsp classic or red pepper hummus
• 1 cup raw veggies (suggestion: broccoli, snap peas, baby carrots)
• ::Directions::
• dip veggies in hummus & enjoy
• Dinner: Turkey meatloaf (serve with steamed green beans)
• ::Ingredients::
• 1 lb lean ground turkey
• 1/2 cup salsa
• 1/2 tsp crushed garlic
• 1/2 cup rolled oats
• 2 egg whites
• 1/2 tsp sea salt
• dash black ground pepper
• ::Directions::
• preheat oven to 375
• place dry oats in blender until fine
• combine all other ingredients in a bowl until mixed well
• cook for 40-60 minutes (or until no longer pink) in a 9x5 load pan 

Walah, one day of zero guess work and ALL clean eats  :D

Happy Eating

Signed,

Tiesha

Chicken Cacciatore

Chicken Cacciatore

::Ingredients::

• 1 Tbsp. olive oil
• 1 lb. raw chicken breasts, boneless, skinless, cut into 1-inch pieces
• 1 medium onion, thinly sliced
• 1 medium celery stalk, sliced
• 1 clove garlic, finely chopped
• 1 medium red bell pepper, cut into 1-inch pieces
• 8 oz. sliced mushrooms
• 1 (14.5 oz.) can whole tomatoes
• 1½ tsp. dried basil, crushed
• Ground black pepper (to taste; optional)
• 2 medium zucchini, sliced
• 1 medium eggplant, peeled, cut into 1-inch cubes
• 6 fresh parsley sprigs, finely chopped (for garnish, optional)

::Directions::

1. Heat oil in large nonstick skillet over medium high heat.
2. Add chicken; cook, stirring frequently, for 3 to 4 minutes, or until lightly browned.
3. Add onion, celery, garlic, bell pepper, and mushrooms. Cook, stirring occasionally, for 4 to 5 minutes or until onion begins to soften.
4. Add tomatoes, basil, and pepper; cook, stirring occasionally, for 5 to 6 minutes.
5. Add zucchini and eggplant; cook, stirring occasionally, for 5 to 6 minutes, or until chicken is no longer pink in the middle, and juices run clear.
6. Garnish with parsley if desired.

Tip: Chicken Cacciatore can be served over brown rice or whole wheat pasta

Total Time: 31 min.
Prep Time: 10 min.
Cooking Time: 21 min.
Yield: 4 servings

Happy Eating!
Signed,
Tiesha