Welcome to Day 1 of the Goodful Two-Week Healthy Eating Challenge! Need to reference our main guide? Click here for the rules, menu, and other information.
Note: You may want to prep some of these recipes ahead of time, especially based on your schedule and lifestyle. Take a look at all the menus beforehand!
Disclaimer: Nutritional info provided is per serving. Please read descriptions carefully before cooking!
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Ingredients:
2 teaspoons olive oil
1 clove garlic, minced
1 small red onion, diced
½ teaspoon salt
¼ teaspoon ground black pepper
¼ teaspoon red pepper flakes
1½ cups crushed tomatoes
2 large eggs
¼ avocado, diced
¼ cup cherry tomatoes, halved
2 tablespoons cilantro, chopped
Preparation:
1. Preheat oven to 350˚F (180˚C).
2. Heat olive oil in a 6-inch oven safe skillet over medium heat.
3. Once the oil is shimmering, add the garlic, ½ cup red onion, salt, pepper, and red pepper flakes, and cook until the onion is softened, about 3 minutes.
4. Add the crushed tomatoes and stir, bringing the mixture to a simmer.
5. Use a spoon to create two wells in the tomato sauce and crack the eggs directly into them, and transfer to the oven.
6. Bake until eggs are set, about 11 minutes.
7. Top with avocado, cherry tomatoes, cilantro, remaining red onion, and then season eggs with additional salt and pepper.
8. Enjoy!
Ingredients:
Cinnamon Apple Cider Vinaigrette
3 tablespoons olive oil
2 tablespoons apple cider vinegar
1 teaspoon honey
½ teaspoon Dijon mustard
¼ teaspoon salt
¼ teaspoon ground black pepper
¼ teaspoon cinnamon
Salad
½ cup sweet potato, diced
1 boneless, skinless chicken breast
2 teaspoons olive oil
1 teaspoon salt
½ teaspoon ground black pepper
¼ teaspoon paprika
1 small apple, cored and sliced
2 cups baby spinach
2 tablespoons crumbled feta cheese
2 tablespoons toasted, unsalted walnuts, chopped
Preparation:
1. Preheat oven to 400˚F (200˚C).
2. In a bowl, add the olive oil, apple cider vinegar, honey, mustard, salt, pepper, and cinnamon and whisk to combine.
3. Place sweet potatoes and chicken breast on a parchment paper–lined sheet tray and season with olive oil, salt, pepper, and paprika.
4. Bake until chicken is cooked through and sweet potatoes are tender, 15 to 18 minutes.
5. Slice the chicken breast.
6. Toss the sweet potatoes and sliced chicken with the sliced apples, feta, and walnuts and drizzle with vinaigrette.
7. Enjoy!
Ingredients:
Teriyaki Sauce
¼ cup low-sodium soy sauce
1 tablespoon maple syrup
2 cloves garlic, minced
2 teaspoons ginger, minced
½ teaspoon cornstarch
¼ teaspoon ground black pepper
Beef and Broccoli
¼ cup brown rice
¼ teaspoon salt
¾ cup water
1 cup broccoli florets
4 ounces flank steak, thinly sliced
1 tablespoon green onions, thinly sliced
1 teaspoon toasted white sesame seeds
Preparation:
1. Preheat oven to 450˚F (230˚C).
2. In a bowl, add the soy sauce, maple syrup, garlic, ginger, cornstarch, and black pepper and whisk until combined.
3. Place the rice in a sieve and rinse under cold water to remove excess starch.
4. Transfer the rice to a small pot with salt and water, and bring to a boil over high heat. Reduce to a simmer, put a lid on, and cook until the water is absorbed, about 45 minutes.
5. Add the broccoli and flank steak to the bowl with the teriyaki sauce and toss until fully coated.
6. Transfer the broccoli and steak to a parchment paper–lined sheet tray and bake for 12 to 15 minutes, until steak is done.
7. Serve broccoli and beef over rice topped with green onions and sesame seeds.
8. Enjoy!
Ingredients:
2 tablespoons olive oil
½ cup popcorn kernels
1 teaspoon salt
½ teaspoon ground black pepper
½ teaspoon ground cumin
1 teaspoon chili powder
zest of 1 lime
1 teaspoon garlic powder
¼ teaspoon cayenne
1 tablespoon cilantro, chopped, optional
Preparation:
1. In a heavy pot, heat the olive oil over medium heat.
2. Add the popcorn kernels, and place the lid on the pot, and cook for 4 to 6 minutes, gently shaking the pot constantly to prevent burning.
3. Once the popping stops, remove the pot from the heat. Stir in the salt, pepper, cumin, chili powder, lime zest, cayenne, and cilantro.
4. Enjoy!
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Ready for Day 2? Click here.
