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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Ingredients:
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
Preparation:
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!
Ingredients:
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
Preparation:
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!
Ingredients:
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
Preparation:
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!
Ingredients:
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
Preparation:
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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