Clean Eating Recipes For A New Healthier You!

Below are a bunch of recipes I've compiled from my arnesal of nutrition books. They are all clean eating meals and all taste delicious. A big misconception about adopting a healthy lifestyle is that you're going to be stuck eating food that tastes like cardboard. So NOT true! Clean eating embraces fresh ingredients and spices. Once again the good Lord knew what we needed and He already provided all the flavoring we need! :) Give these recipes and my caloric intake & activity suggestions, and you will see a huge difference in yourself in many ways.

If you're serious about losing the pounds, you must WRITE what you BITE! Keep a daily food journal. Start your journal by logging your regular daily diet without any changes yet and see where you're at. I promise this will shock you. It's incredible how quickly things add up. You may be way over your ideal intake by lunchtime or you may be way under all day. Both scenarios can cause you to put on weight. Writing it down holds you accountable and it can increase your chances of weight loss success by up to 50%. Just do it.

Stock up on fruits and veggies. Veggies especially. Your body uses more calories to break down veggies than cooked foods because of the raw coarsness. I LOVE cukes with a little hummus. It's a great snack, or meal if you add a couple other veggies in.

So how many calories a day should you be eating?

Anything under 1200 is a big no-no. Did you hear that? A NO-NO. Depriving your body of the fuel it needs to function is like depriving your car of gas. Stupid right? Yes, so don't do it. All you're doing is causing your body to go into starvation mode, holding everything you eat in reserve as fat since it's got no clue when you're going to feed it again. Don't be mean to your body, it does amazing things for you. Take care of it and give it the fuel it needs to run at optimum level!

Calculate your caloric needs:

Step 1
Calculate your Resting Metabolic Rate (RMR)
Your current body weight x 10 = RMR

Step 2
Calculate your Daily Activity Burn (DAB) based on your current activity levels, and be honest with yourself.

Sedentary RMR x 10% = DAB
Moderately Active RMR x 20% = DAB
Very Active RMR x 30% = DAB

Step 3
Add calories burned from your Daily Excercise (DE) and again, be honest about your activity, and if it's none, it's ok or if you're planning to add the activity, still add it in. This is for you only, so it does no good to fudge anything!

20 min moderate walk 80 cals
20 min jog 160 cals
20 min moderate bike 180 cals

(these are based on a 150lb woman, click here to calculate a different activity or personalize to your own needs)

Step 4

Subtract or add your Caloric Deficit (CD). This is the number of calories you'd like to cut out (or add) of your current diet in order to lose weight. A deficit of 500 calories a day averages out to about 1 pound a week. Remember anything under 1,200 a day is a No-No.

Step 5

RMR + DAB + DE - CD = Your Calorie Target

Got it? Ok, lets get on to the food.

You want to try to aim for eating 6 times a day. Yup, SIX! Every 3 hours or so, and should go meal, snack, meal...etc. This keeps you from ever getting super hungry, plus keeps your blood sugar stable, which helps keep bad cravings at bay. When you're eating like this, your metabolism LOVES you. When you're sporatic and fill the body with empty calories, it's the opposite. Stay on the 6 times a day schedule.

Breakfast

I'm not labeling these with days of the week. Pick one for any day of the week, it's up to you.

Guiltfree Egg Sandwich
1 whole wheat English muffin
2 egg whites
2 slices turkey bacon
1 slice low fat or fat free cheese
salt & pep to taste
Cals: 285 / Protein: 18g / Carbs: 28g
Total Fat : 6g / Total Fiber: 4.5g

Breakfast Quesadilla
1 whole wheat tortilla
2 egg whites
1 Tbsp pico de gallo or chunky salsa
1 Tbsp fat free sour cream (plain yogurt is a great sub & tastes the same!)
2 1 oz slices of low fat pepperjack or mozzerella cheese
Cook whites w/ salsa in microwave for appx 1 min or until fully cooked, place on top of tortilla & add cheese. Microwave 30 secs or until cheese is melted & top with sour cream.
Cals: 274 / Total Fat: 9g /Protein: 28g / Carbs: 25g / Fiber: 3g

Fruit Bowl with Low-Fat Honey Dip
1/2 c cubed canteloupe
1/2 c cubed honey dew melon
1 orange peeled & divided into segments
1 sliced banana
1 6oz plain low fat yogurt (greek yogurt has the most protein)
Add honey to yogurt and stir well. Put fruit in a bowl, toss & dip!

Cals: 143 / Fat: 0g / Protein: 10g / Carbs: 30g / Fiber: 0g

Apple Cinnamon Oatmeal
2 packets plain oatmeal
1/2 c finely chopped Granny Smith apple
2 Tbsp chopped walnuts
2 tsp ground cinnamon
Hot Water
Combine and pop in microwave following directions on packet.

Cals: 182 / Fat: 6g / Protein: 6.5g / Carbs: 27g / Fiber: 4.5g

French Toast Sticks
2 egg whites
1/4 cup unsweetened almond milk
1/8 tsp cinnamon
1/8 tsp nutmeg
1 tsp olive oil
1 Tbsp sugar free maple syrup
2 slices whole wheat or multigrain sandwich rounds
In a shallow bowl, combine egg whites, milk, cinnamon & nutmeg. Heat oil in large non-stick skillet. Dip bread evenly on both sides and cook 3-5 mins per side or until golden brown. Serve with sugar free syrup.

Cals: 175 cals / Fat: 2.5g / Protein: 14g / Carbs: 21g

Lunch

Turkey Burger with Baked Sweet Potato Fries
1 4oz white meat turkey burger patty
2 slices red onion
1 Tbsp bbq sauce
1 whole wheat hamburger bun
1 lettuce leaf (optional)
1 tomato slice (optional)
non-stick cooking spray
Spray non-stick spray on both sides of turkey patty and grill on stovetop griddle or electric grill (like a Forman). Spray onions and grill to desired tenderness. When done, spead bbq sauce on bun and put together your burger.
Cals 321 / Protein: 23g / Fat: 11g / Carbs: 28g

Sweet Potatoe Fries
1 small to medium sweet potatoe, sliced
non-stick cooking spray
salt to taste
Preheat over to 350 degrees. Spray slices with cooking spray until well coated and sprinkle with salt. Bake 15 minutes, turn slices and bake 15 more.

Cals: 117/ Fat: 0g / Protein: 2g / Carbs: 28g


Turkey Wrap
1/2 avocado, peeled & sliced or diced
1/2 cuke, sliced or diced
3 leaves romaine or red lead lettuce, chopped or shredded
1 tomato sliced or diced
3 oz. sliced turkey
1 6in whole wheat tortilla
1 Tbsp non-fat ranch dressing
Pepperoncinis (optional)

Cals: 351 / Fat: 17g / Protein: 23g / Carbs: 36g

Hummus Veggie-wich
2 tbsp hummus
2 slices whole wheat bread or sandwich rounds
1/4 mashed avocado
1/2 cuke, sliced
1 cup alfalfa sprouts
1 slice low-fat swiss
Spead hummus on bread. Layer on avocado, cuke & sprouts, then top with cheese. Serve with a small mixed green salad.

Calories: 398 / Protein: 20g / Carbs: 44g / Fat: 18.5
(minus 100 cals and 15g of carbs if use sandwich rounds instead of bread slices)

Egg Salad
1 multigrain sandwich round
1/4 cup fat free cottage cheese
1 Tbsp skim milk
1 tsp mustard
4 hardboiled egg whites, diced
1 hardboiled yolk
2 Tbsp chopped green onion (optional)
2 Tbsp chopped celery (optional)
dash curry powder
1/4 tsp sea salt
Whip cottage cheese and milk together until smooth in medium sized bowl. Blend remaining ingredients minus eqq whites to cottage cheese mixture, then add diced egg whites and mix well and spread on sandwich round. Serve with a side mixed green salad.

Cals: 270 / Fat: 3.5g / Protein: 17g / Carbs: 30g

Dinner

Grilled Lemon Salmon
4 5 oz. salmon steaks
Juice from 2 lemons
2 tsp parsley flakes
2 tsp garlic salt
2 tsp ground black pepper
butter flavored non-stick spray
Coat salmon steaks with non-stick cooking spray then sprinkle with garlic salt and pepper. Grill for 7 minutes or until fish flakes easily with a fork. Combine parsley and lemon juice and drizzle over fish. Serve with candied carrots.
(Salmon only) Cals: 250 / Fat: 11g / Protein: 34g / Carbs: 2g

Candied Carrots
8 cups shredded carrots
4 Tbsp honey
Boil 1/2 c water in a covered saucepan. Add carrots and steam for 8 minutes or until tender. Drain & add honey, stir until coated.
Cals: 159 / Fat: .5g / Protein: 2g / Carbs: 39g

Chicken Cacciatore
6 4oz. chicken breasts
4 med zucchini, cut into 1 inch pieces
1 med onion cut into wedges
26 oz. tomato sauce
1 12oz box protein enriched rotini pasta
Place first 3 ingredients into a slow cooker. pour in the sauce and cook for 8 hours on low or 4 hours on high. Make pasta as directed on box. Serve 1 cup of chicken mixture over 1 cup of pasta.
Cals: 378 / Protein: 33g / Fat: 4 g / Carbs: 52g

Peppered Ahi Tuna
2 6 oz fresh ahi tuna steaks
1 Tbsp black pepper
salt to taste
Generously sprinkle pepper on tuna. Sear 1-2 mins per side on grill, serve with Mediterranean Shrimp Salad.
Cals: 184 / Fat: 1.5g / Protein: 39g / Carbs: 0g

Mediterranean Shrimp Salad
5 spears asparagus, cooked
4 oz can of hearts of palm, drained
4 oz can artichokes, in water
12 shrimp, deveined (about 3-4 oz)
2 cups romaine lettuce (can sub w/ mixed greens or Bibb lettuce)
1 tbsp olive oil
1 Tbsp balsamic vinegar

Place shrimp on grill and cook until bright orange. Chop asparagus and toss with all the ingredients. Place grilled shrimp on top.
Cals: 199 / Fat: 8g / Protein: 18g / Carbs: 14g

Orange Tilapia With Mango Salsa
2 6oz tilapia filets (or halibut, cod, roughy, or any white fish)
1/2 cup water
1 Tbsp olive oil
salt & pepper to taste
Juice from 1 lemon
Preheat oven to 350. Place fish in a baking pan. Combine water, lemon juice, salt, pepper & olive oil in a bowl; pour over fish. Bake covered 25 minutes, basting with juices at least once.

Mango Salsa
1/2 mango diced
2 tbsp minced onion
2 Tbsp diced tomatoes
1 tsp minced jalapeno pepper
1 tsp fresh cilantro
Combine mango salsa ingredients in bowl and refrigerate while getting the fish ready. Top once ready to serve.
Cals: 275 / Protein: 36g / Fat: 8g / Carbs: 12g

Serve that with 1 cup cooked quinoa and 1/2 cup of black beans mixed together.
Cals: 129 / Fat: 2g / Protein: 6g / Carbs: 23g

Honey Dijon Chicken with Steamed Garlic-Parmesean Broccoli
4 6 oz chicken breasts
1/3 c dijon mustard
3 Tbsp honey
1 Tbsp parsley flakes
salt to taste

Mix dijon mustard with honey, add parsley flakes and salt. Coat a chicken breast half in the mixture. Grill/cook for about 7 minutes on each side or until chicken is fully cooked.

4 cups broccoli
4 Tbsp parmesean cheese
garlic salt to taste
Steam 4 cups of frozen/fresh broccoli and top with 1 tbsp olive oil, 2 tsp garlic salt and cheese. (makes 4 servings)

Cals: 349 / Fat: 12 g / Protein: 41g / Carbs: 21g

SNACKS

Snacks are an important part of a diet. The need to pack the biggest punch for the least amount of calories. You need to be having a snack mid-morning, mid-afternoon, and an hour or so after dinner. Below are mix and match snacks. This is from Chalene Johnson's Turbofire nutrition guide and I think it's super cool. She calls it the Snack O Matic. (most of the recipes are from her or the eat clean diet) Add the calories from 1, 2, & 3 and that's your total cal count for your snack. They're all right around 100 and there are hundreds of combos so you can't complain about not having variety! :)

1. Pick Your Base
1/2 small apple, 38 cals
2 slices cantaloupe, 30 cals
1 large carrot, 30 cals
3 celery stalks, 18 cals
5 baked corn chips, 40 cals
4 whole grain crackers, 30 cals
2 slices honey dew, 30 cals
i small jicama, 35 cals
2 melba toasts, 38 cals
1/2 4" whole wheat pita, 37 cals
1 low sodium rice cake, 35 cals
1/2 slice whole grain toast, 35 cals

2. Choose Your Dip
1/8 avocado, 28 cals
1/4 c low-fat cottage cheese, 41 cals
1 Tbsp low-fat cream cheese, 30 cals
2 tbsp honey, 42 cals
1 Tbsp hummus, 25 cals
1 Tbsp nut butter, 30 cals
2 tsp pesto, 38 cals
2 tsp whole fruit spread

3. Add A Topping
Anchovies, 4, 34 cals
1/2 small banana, 45 cals
1 medium bell pepper, 24 cals
40 blueberries, 31 cals
1 cubic inch low-fat cheese, 29 cals
1/2 cucumber, 23 cals
2 egg whites, 32 cals
1/2 small pear, 43 cals
20 raisens, 31 cals
30 raspberries, 30 cals
1 sardine, 25 cals
1 oz smoked salmon, 33 cals
8 med strawberries, 32 cals
2 oz tofu, 30 cals
1 medium tomato, 22 cals
1 oz tuna, water packed, 32 cals
1 oz low sodium turkey, 31 cals

Freebies
Allspice Mustard
Basil Nutmeg
Cilantro Paprika
Cinnamon Parsley
Coriander Pepper
Cumin Rosemary
Dill Sage
Garlic Tobasco
Horseradish Tarragon
Lemon Juice Thyme
Mint

1/2 cup salsa, 35 cals