30 Days of Clean Eating

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Are you trying to clean up your diet? Need some ideas for fresh, tasty food that won’t compromise your health, waistline, or training? Here is a comprehensive list of 30 days worth of meals and recipes! I am writing this post as a guide and journal for my 30 Day Spring CleanEATing Challenge Click the link if you are interested in trying a clean eating challenge of your own, or following along with me for the entire month of April.

Enjoy!

-Crystal

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 DAY 1:

  • Steel cut oats with chia seeds, cinnamon swirl whey, ground cinnamon, fresh banana and unsweetened vanilla almond milk
  • Ginger Sesame Spaghetti Squash
  • Egg whites scrambled in olive oil, served with toasted Ezekiel bread and almond butter
  • Green smoothie made with unsweetened almond milk, frozen bananas and blackberries, spinach, and hemp protein
  • Grilled salmon with brussels sprouts sauteed in coconut oil with fresh garlic, salt and pepper, and salad with home made Honey Dijon
  • Nonfat Greek yogurt with peanut butter marshmallow whey, hemp seeds, shredded unsweetened coconut, and fresh blackberries

 

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 DAY 2:

  • Carrot Cake Oatmeal
  • Omelette made with 1 egg & 1/2 cup egg whites, feta cheese, bell pepper, tomato, avocado, salsa, and a dollup of nonfat Greek yogurt
  • Banana with almond butter and chia seeds
  • Ginger Sesame Spaghetti Squash
  • 1.5% Cottage Cheese
  • Smoked salmon with honey goat cheese
  • Stir fry with chicken and vegetables served over red rice. Veggies and chicken sauteed with coconut oil, fresh garlic, chili paste, spices, soy sauce and fresh ginger
  • Asian Style Cole Slaw

 

 

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 DAY 3:

  • Banana Bread Waffles
  • cottage cheese with red grapes
  • Ezekiel toast with honey goat cheese and smoked salmon
  • Italian Vegetable Soup
  • Green Smoothie made with Califia Farms Coconut Almond Milk blend (unsweetened,) frozen banana, peanut butter, and spinach
  • Verde chicken tacos with Mango Black Bean Salsa. Tacos made with tomatillo salsa, lettuce, cabbage, tomato, bell pepper, radishes and a dollup of nonfat Greek yogurt, over an organic corn tortilla.
  • 1/2 banana with almond butter and chia seeds

 

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 DAY 4:

  • Scrambled eggs (1/2 cup egg whites, 1 egg) with spinach, mushrooms, and feta cheese
  • Protein Pancakes
  • Cottage cheese with blueberries, grapes, and chia seeds
  • Smoothie with yogurt, blackberries, strawberries, banana and spinach
  • Turkey gyros served on Ezekiel pita bread made with lean ground turkey, mushrooms, basil, thyme, mint, and olive oil – served with sliced onion, tomato, lettuce, and home made Tatziki sauce
  • Quinoa with garbanzo beans, lemon, mint, cucumber, olive oil, sea salt and pepper
  • Brussels sprouts and cauliflower with arugula, balsamic reduction, and dried cranberries
  • Nonfat Greek yogurt with cake batter whey and sliced pears

 

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DAY 5:

  • Oats with egg whites, chia seeds, cinnamon, agave, banana and unsweetened vanilla almond milk
  • Poached eggs on Ezekiel toast, and grapefruit
  • Kind Bar *I was out running errands, and my stomach was growling. All I had in my purse was this Kind bar, and honestly, the ingredients are pretty clean! Not bad at all for an on the go snack.
  • Quinoa with lemon juice, olive oil, cucumber, mint, garbanzo beans, sea salt and pepper
  • Smoothie made with white chocolate whey, mangoes, blackberries, bananas, and lots of spinach
  • Miso Soup and Edamame (Went to sushi with my husband’s family)
  • Assorted Sashimi (It was easy to choose a clean dish here – I love fish!)
  • Nonfat Greek yogurt with cinnamon, agave, and shredded coconut

 

 

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 Day 6:

  • Poached eggs with sauteed asparagus and vegan hollandaise sauce
  • Grapefruit
  • Quinoa with cucumber, mint, garbanzo beans, lemon and olive oil
  • Protein pancakes
  • Carrots, cucumber and snow peas with tatziki sauce
  • Turkey jerky
  • Artichoke with leftover hollandaise sauce
  • Salad with kale, cabbage, spinach, radish, carrot and feta with home made balsamic vinaigrette
  • Baked chicken with balsamic vinegar and fresh basil

 

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 Day 7:

  • Carrot Cake Oats with unsweetened vanilla almond milk
  • Brown rice cakes with natural peanut butter
  • cottage cheese with blackberries
  • Salad with radish, carrot, kale, spinach, feta and balsamic vinaigrette
  • Grapefruit and coconut water
  • Quinoa with Mint, Cucumber, and Garbanzo Beans
  • Baked spaghetti squash with herb yogurt sauce (made with Greek yogurt. basil, thyme. vegetable stock, and nutritional yeast)
  • Turkey meatballs made with rolled oats, egg, basil, garlic, and Parmesan cheese)

 

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 Day 8:

  • Protein Waffles
  • Scrambled egg whites with spinach, salsa and avocado
  • Brown rice cakes with natural peanut butter
  • Green Smoothie
  • Pear w/Greek yogurt
  • Chicken fajitas with lettuce, radish, tomato, avocado, salsa and Greek yogurt on corn tortillas

 

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 Day 9:

  • Steel cut oats with banana, vanilla whey, raisins, cinnamon and unsweetened vanilla almond milk.
  • Ezekiel toast with avocado, basil, olive oil and balsamic vinegar
  • Clean deviled eggs (made with greek yogurt, dijon, onions, and spices)
  • Shrimp cocktail with home made cocktail sauce
  • Tofu Soup
  • Green curry with brown rice (Husband and I went to a Thai restaurant, and brought some clean options home to eat with brown rice, instead of white!)

 

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 Day 10:

  • Carrot Cake Oatmeal
  • Salad with kale, lettuce, spinach, cabbage, avocado, radish and cucumber with grilled chicken breast (balsamic vinegar, lemon and olive oil for dressing)
  • Banana Bread Protein Pancakes
  • Leftover spaghetti squash with turkey meat balls and feta cheese
  • Clean Deviled Eggs
  • Chili with black, kidney and mung beans, ground chicken and veggies, served with a corn tortilla and honey
  • Greek yogurt with agave, cinnamon, unsweetened shredded coconut, peanut butter, apples and bananas

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Day 11:

  • Poached eggs on sprouted wheat toast
  • Banana Bread Protein Pancakes
  • Apricot Kind bar – these are pretty darn clean!
  • Sliced pears
  • Clean Deviled Eggs
  • Smoothie with bananas, almond milk, ice and cake batter whey
  • Fish Tacos made with Cod, cabbage, lime, avocado, corn tortillas, and cilantro lime yogurt sauce

 

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Day 12:

  • Steel cut oats with cinnamon whey, banana, chia seeds, raisins, and unsweetened vanilla almond milk
  • Scrambled egg whites with salsa
  • Brown rice cakes with almond butter
  • Salad with grilled chicken, lettuce, spinach, cabbage, cucumber, carrots, snow peas, balsamic vinegar, lemon juice, & salt and pepper
  • Grapefruit
  • Smoked salmon and honey goat cheese
  • Shrimp ceviche baked corn tortillas
  • Baked salmon with spinach salad, baked kobocha squash, and quinoa salad

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Day 13:

  • Poached eggs on sprouted wheat toast
  • Poppyseed muffin protein pancakes
  • Strawberries and dried figs
  • Greek yogurt with peanut butter, shredded coconut, agave and cinnamon
  • Brown rice cakes with almond butter and cuties
  • Salad with radish, cauliflower, carrots, cabbage & grilled chicken
  • Spaghetti squash with garlic, parmesan and basil
  • Broccoli Leek Soup topped with greek yogurt, and tofu grilled “cheese” (made with tofu, spicy mustard, avocado, cayenne pepper, and sprouted wheat toast)

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Day 14:

  • Steel cut oats with maple extract, egg whites agave, chia seeds, bananas, strawberries and unsweetened vanilla almond milk
  • Super seed crackers
  • Cottage cheese
  • Carrot and celery sticks with peanut butter and raisins
  • Spinach salad with shredded broccoli stems
  • Apple
  • Broccoli Leek Soup
  • Fish Tacos with home made quinoa tortillas, cilantro lime yogurt sauce, cabbage and smoked salsa
  • Greek yogurt with raw stevia, cinnamon, granola and strawberries

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Day 15:

  • Steel cut oats with vanilla whey, chia seeds, maple extract, bananas, strawberries and unsweetened vanilla almond milk
  • Poached eggs on sprouted wheat toast
  • Celery with peanut butter and raisins
  • Baby carrots and dried figs
  • Green Smoothie with spinach, almond milk, banana, and mango
  • Chia pudding
  • Pan seared blue fin tuna with sesame seeds, wasabi, soy sauce and brown rice
  • Spinach salad with cabbage, jicama, carrots, radish, cucumber, cauliflower and Sesame Ginger Vinaigrette

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Day 16:

  • Poached eggs on sprouted wheat toast with vegan hollondaise sauce and asparagus sauteed with coconut oil
  • Strawberry tofu protein pancakes
  • Cottage cheese
  • Chia pudding and coconut water
  • Super seed crackers and smoked salsa
  • Baked chicken made with thyme, pine nuts, olive oil, lemon juice and honey
  • Barley and lentils made with reduced fat coconut milk, Swiss chard, fennel, garlic and spring onions
  • Spinach salad with jicama, radish, cucumber, carrots, cabbage and Asian style vinaigrette

day17.jpg

Day 17:

  • Steel cut oats with maple extract, cinnamon, agave, chia seeds, almond milk, strawberries and bananas
  • Eggs sunny side up served over brown rice with avocado and tobasco sauce
  • Grapefruit
  • Leftover pine nut chicken with barley and lentils made with swiss chard, onion and fennel
  • Banana with peanut butter, honey and shredded coconut
  • Clean granola made with cranberries, almonds and sweet potato
  • Fish Tacos with home made quinoa tortillas

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Day 18: (Baseball game!)

  • Poached eggs on sprouted wheat toast
  • Banana
  • Granola with nuts and dried fruit
  • Peanuts, strawberries and iced tea
  • Asian Style Lettuce Wraps – chicken with pine nuts, ginger and green onion on a butter leaf lettuce bed with shredded bell pepper and cucumber, topped with red chili paste and home made peanut satay sauce
  • (Went to Chipotle) Brown rice bowl with grilled chicken, bell peppers, onion, corn salsa, lettuce, guacamole and verde salsa

Day19.jpg

Day 19:

  • Steel cut oats with vanilla whey, cinnamon, pumpkin pie spice, chia seeds, walnuts, bananas and unsweetened vanilla almond milk
  • Leftover Asian Style Lettuce Wraps
  • Cottage cheese and pineapple
  • Carrot sticks
  • Super seed crackers
  • Chicken apple gouda sausage with dijon mustard
  • Spinach salad with balsamic vinegar
  • Granola with unsweetened vanilla almond milk

Day20.jpg

Day 20:

  • Banana Bread Protein Pancakes
  • Cottage cheese and pineapple
  • Coconut water
  • Super seed crackers with smoked salmon and herb goat cheese
  • Spinach salad with peas, carrots, and balsamic lemon dressing
  • Baked turkey meatballs with steamed cauliflower and marinara sauce
  • Spinach salad with shredded broccoli stems and red wine vinegar
  • Popped corn with melted coconut oil, peanut butter and honey (Cheat clean!!!)

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Day 21:

  • Steel cut oats with egg whites, agave, vanilla extract, chia seeds, bananas, strawberries and almond milk
  • Poached eggs on sprouted wheat toast
  • Grilled chicken sandwich on sprouted wheat whole grain bun: grilled chicken breast, beet greens, sprouts, tomato, avocado, onion, pickle and dijon mustard
  • Smoothie with blueberries, spinach, greek yogurt, vanilla whey and almond milk
  • Dehydrated apple chips with cinnamon!!!
  • Cauliflower Crust Pizza with turkey meatballs, marinara, bell peppers, Parmesan and fresh basil
  • Spinach salad with strawberries, carrots, cucumber, walnuts and balsamic vinegar

 

Day22.jpg

Day 22:

  • Carrot Cake Oatmeal
  • Dried figs and coconut water
  • Smoothie made with spinach, banana, peanut butter, raw cocoa powder, vanilla whey, and nonfat greek yogurt
  • Cottage cheese and pineapple
  • Chicken tacos with grilled chicken, avocado, cabbage, black beans, nonfat greek yogurt, and home made Quinoa Tortillas
  • Stuffed mini bell peppers with brown rice, herb goat cheese, basil, garlic, and leftover turkey meatballs
  • Baked chicken with olive oil, pine nuts, thyme & black pepper
  • Spinach salad with strawberries, peas, sprouts, avocado, walnuts and balsamic vinegar

 

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Day 23:

  • Banana Bread Protein Pancakes and omelette made with egg whites, spinach, bell peppers and salsa
  • Dehydrated apples with cinnamon
  • Smoothie made with blueberries, pineapple, spinach, ice, yogurt and vanilla whey
  • Nonfat Greek yogurt with bananas, agave and granola
  • Grilled chicken sandwich on a whole grain roll with avocado, tomato, pickle, sprouts and dijon mustard

 

day24.jpg

Day 24:

  • Scrambled egg whites with bell peppers, salsa, avocado and chicken apple breakfast sausage
  • Dried mangoes
  • Sweet potato pancakes
  • Smoothie with pineapple, blueberries, almond milk, spinach and vanilla whey
  • Brown rice cakes with natural peanut butter
  • Turkey meatloaf made with mushrooms, onion, thyme, rolled oats, liquid aminos and home made sweet tomato sauce
  • Steamed broccoli and stuffed mini bell peppers

 

DAY25.jpg

Day 25:

  • Egg white omelette with spinach, chicken apple sausage and salsa
  • Sweet potato protein pancakes
  • Open faced turkey meatloaf sandwich on sprouted wheat toast with ants on a log (cranberries instead of raisins)
  • Greek yogurt with chocolate whey, agave, shredded unsweetened coconut & granola
  • Brown rice cakes with natural peanut butter and cinnamon
  • Dehydrated cinnamon apples
  • Spaghetti squash with clean chicken parmesan and marinara sauce
  • Sauteed asparagus with garlic and coconut oil

 

Day26.jpg

Day 26:

  • Sweet potato protein pancakes
  • Fresh squeezed juice made with beets, celery, cucumber, apple, cantaloupe, and kale
  • Brown rice cakes with home made hummus
  • Chocolate protein bread made with chocolate whey, bananas, blueberries, blackberries, rolled oats, stevia and spinach
  • Chicken parmesan sandwich on whole grain roll
  • Broccoli Leek Soup and spinach salad with cucumber, walnuts, strawberries, peas and balsamic vinegar

 

Day27.jpg

Day 27:

  • Carrot Cake Oatmeal with unsweetened vanilla almond milk
  • Dried cinnamon apples
  • Kind bar
  • Carrots, celery and home made hummus
  • Brown rice cakes with almond butter and cinnamon
  • Broccoli Leek Soup
  • Green salad with red onion, red wine vinaigrette, smoked salmon and Parmesan cheese

 

Day28.jpg

Day 28:

  • Egg white omelette with spinach, feta, salsa and nonfat Greek yogurt
  • Cottage cheese
  • Spinach salad with broccoli, peas and balsamic vinegar (I added a chicken breast at work for extra protein)
  • Celery sticks and sugar snap peas with home made hummus
  • Pear
  • Chicken taco with corn tortilla, lettuce, tomato and salsa
  • Smoothie with blueberries, spinach, pineapple and nonfat Greek yogurt
  • Chicken enchiladas with black beans and spinach made with quinoa tortillas, topped with Greek yogurt and green onion

 

day29.jpg

Day 29:

  • Carrot Cake Oatmeal
  • Cottage cheese and pineapple
  • Baby carrots and super seed crackers with natural peanut butter
  • Spinach salad with cucumber, broccoli and peas – which I added a chicken breast to at work and topped with balsamic vinegar
  • Stir fry with chicken, snap peas, carrots, celery, edamame, onion, bok choy, garlic, ginger, coconut oil and tamari over brown rice

 

Day30.jpg

Day 30:

  • Chocolate protein pancakes with natural peanut butter
  • Nonfat Greek yogurt with agave, granola and bananas
  • Smoothie with spinach, strawberries, flax meal, mango and nonfat Greek yogurt
  • Celery with peanut butter and cranberries
  • Spicy black bean soup with vegetables
  • Salad with portobello mushrooms, sun dried tomatoes, fresh tomatoes, mozzarella and basil pesto

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