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Day 13 Of The Goodful 2-Week Healthy Eating Challenge 2018

This is Day 13 of the Goodful Two-Week Healthy Eating Challenge. Click here to get a rundown of the whole program.

Welcome to Day 13 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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2 cups rolled oats

¾ cup blueberries

2 egg whites

1½ cups unsweetened almond milk

¼ cup maple syrup

1½ teaspoons ground cinnamon

1 teaspoon vanilla extract

½ teaspoon baking powder

½ teaspoon salt


1. Preheat oven to 375˚F (190˚C).

2. In a bowl, add the oats, blueberries, egg whites, almond milk, maple syrup, cinnamon, vanilla, baking powder, and salt, and stir to combine.

3. Transfer the mixture between 6 lined muffin tins.

4. Bake for 20 minutes. Let cool before serving.

5. Enjoy!


Stir-Fry Sauce
2 tablespoons reduced sodium soy sauce

2 teaspoons honey

1 teaspoon toasted white sesame seeds

2 cloves garlic, minced

1 teaspoon ginger, minced

¾ teaspoon onion powder

¼ teaspoon cornstarch

¼ teaspoon salt

¼ teaspoon ground black pepper

1 boneless, skinless chicken breast, sliced into ½-inch pieces

½ teaspoon salt

¼ teaspoon ground black pepper

1 tablespoon olive oil

½ cup red cabbage, shredded

3 tablespoons green onions, thinly sliced, divided

2 cups spiralized zucchini


1. In a bowl, add the soy sauce, honey, sesame seeds, garlic, ginger, onion powder, cornstarch, salt, and pepper, and whisk to combine.

2. On a cutting board, season chicken breast with salt and pepper.

3. Heat olive oil in a large pan or wok over high heat. Once the oil begins to shimmer, add it to the pan and cook until the chicken begins to brown, about 1½ minutes.

4. Add the sauce and bring to a simmer.

5. Add cabbage, half of green onions, and zucchini noodles, and cook until just softened, about 1 minute.

6. Remove from heat and top with remaining green onions.

7. Enjoy!


½ cup sweet potato, diced

4 ounces shrimp, peeled and deveined

1 teaspoon chili powder

1 teaspoon salt

½ teaspoon paprika

½ teaspoon onion powder

¼ teaspoon ground black pepper

1 tablespoon olive oil

1 clove garlic, minced

1 green bell pepper, sliced lengthwise

½ yellow onion, thinly sliced

½ cup corn

1 lemon, thinly sliced and deseeded

1 tablespoon parsley, chopped


1. Place the sweet potato in a microwave-safe bowl and microwave on high for 2½ minutes.

2. In a bowl, add the shrimp, chili powder, salt, paprika, onion powder, and black pepper, and toss to combine.

3. Heat olive oil in a large pan over medium heat.

4. Add the garlic, bell pepper, and onion, and cook until onions and peppers are soft, about 3 minutes.

5. Add corn, lemon slices, cooked sweet potatoes, and shrimp, and cook until shrimp start to curl and turn pink, about 2½ minutes.

6. Top with parsley.

7. Enjoy!


1 cup pumpkin seeds

1 cup walnuts, chopped

1 cup whole unsalted, raw almonds

1 teaspoon ground cinnamon

3 tablespoons maple syrup

1½ teaspoons salt

1 cup dried cranberries


1. Preheat oven to 350˚F (180˚C).

2. In a bowl, add the pumpkin seeds, walnuts, almonds, cinnamon, maple syrup, and salt, and stir to combine.

3. Transfer to a parchment paper–lined baking sheet, and bake for 10 minutes.

4. Let cool completely, then toss with cranberries.

5. Store in an airtight container for up to 1 week.

6. Enjoy!

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