Nutrition

Eat Clean, Get Lean Meal Plan

Slim down your physique with this satisfying and effective mix-and-match meal plan.

by

Lunch

salmon and sweet potato recipe

Try to follow a four-hour rule for food timing: if you're up at 6 a.m., have breakfast by 8 and lunch by noon. Complete this midday meal with 2 cups of greens; steamed, roasted, or raw asparagus, broccoli, cauliflower, brussels sprouts, or fennel; plus 1 tbsp of olive oil or coconut oil for cooking or dressing, if desired. 

1. Foodtrainers' green eggs

Make these simple frittatas in advance so you can grab-and-go on busy mornings. Preheat oven to 350. Spray four cups in a standard-size muffin pan with cooking spray. Divide 1 cup of sautéed kale between the cups. Whisk together 4 eggs; a 1/4 tsp each of salt, smoked paprika; plus a dash of black pepper. Pour eggs evenly over kale in muffin cups; bake 15-20 minutes or until eggs are just set. let frittatas cool in pan for 5 minutes; gently remove. 

2. 4 oz poached salmon or tuna and 1/2 avocado

Poaching salmon yourself is supereasy (just season and gently simmer in broth or water that just covers fish for a few minutes until opaque throughout), and it tastes great cold. If you're going with tuna, look for the jar versions, which eliminate the BPAs that can be found in linings. 

3. Naked pesto turkey burger served with greens of leftover veggies

Skip the bun to cut down on your carbs, but keep the flavor by adding 1-2 tbsp prepared pesto plus 1 clove minced garlic to 1 Ib ground turkey.

4. Miso quinoa salad

Gluten-free quinoa is high in protein and fiber, so it will keep you feeling full, plus it's also rich in potassium and magnesium. Miso is fermented soy that can help curb cravings. To make, blend together 3 tbsp of extra-virgin olive oil, 1 tbsp of white miso, 2 tbsp of rice vinegar, and set aside. In a large bowl combine 2 cups cooked quinoa, 3 cups steamed broccoli florets, 2 cpus baby arugula, and 1/4 cup raw sunflower seeds; toss in a dressing and 1/4 tsp salt. 

5. "Greek" curried chicken salad

Make a yummy chicken salad with Greek yogurt instead of mayo. The turmeric in curry has lots of disease-fighting antioxidants. 

Pages
Comments