Welcome to Day 14 (the FINAL day!) of the Goodful Two-Week Healthy Eating Challenge! Need to reference our main guide? Click here for the rules, menu, and other information.
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Disclaimer: Nutritional info provided is per serving. Please read descriptions carefully before cooking!
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Ingredients:
6 large eggs
½ cup baby spinach, roughly chopped
¼ cup crumbled feta cheese
¼ cup diced tomatoes (about half a Roma tomato)
½ teaspoon salt
¼ teaspoon ground black pepper
Preparation:
1. Preheat oven to 350˚F (180˚C).
2. Spray a 6-cup muffin tray with nonstick spray.
3. In a bowl, add the eggs, spinach, feta, tomato, salt, and pepper, and stir to distribute ingredients.
4. Distribute the mixture evenly between the muffin cups.
5. Bake until the eggs are set, about 15 minutes.
6. Enjoy!
Ingredients:
1 boneless, skinless chicken breast, cubed
½ yellow onion, diced
1 mango, diced
3 tablespoons low-sodium soy sauce
3 tablespoons jalapeño, sliced, divided
1 tablespoon maple syrup
2 teaspoons lime juice
1½ teaspoons salt, divided
1 teaspoon thyme, chopped
1 teaspoon ginger, minced
2 cloves garlic, minced
½ teaspoon ground black pepper
½ teaspoon ground allspice
¼ teaspoon ground cinnamon
¼ cup brown rice
1 cup water
2 tablespoons chopped cilantro
1 lime, cut into wedges
Preparation:
1. Combine chicken, onion, mango, soy sauce, 1½ tablespoons jalapeño, maple syrup, lime juice, salt, thyme, ginger, garlic, pepper, allspice, and cinnamon in a slow cooker set to low, and cook for 6 hours.
2. Rinse the rice under cold water to remove excess starch. Place in a small pot with remaining salt, and 1 cup water and bring to a boil over high heat. Place the lid on it, and reduce heat to a simmer, and cook for 45 minutes, until water is absorbed.
3. Serve chicken over rice and top with cilantro, remaining jalapeño slices, and lime wedges.
4. Enjoy!
Ingredients:
Pad Thai Sauce
2 tablespoons reduced sodium soy sauce
2 teaspoons honey
1 tablespoon chili sauce
1 tablespoon lime juice
1 clove garlic, minced
1 teaspoon minced ginger
½ teaspoon cornstarch
1 tablespoon olive oil
1 boneless, skinless chicken breast, sliced into ½-inch pieces
½ teaspoon salt
¼ teaspoon ground black pepper
3 tablespoons toasted peanuts, chopped, divided
3 tablespoons green onions, thinly sliced, divided
1 cup red cabbage, thinly sliced
¼ cup carrots, shredded
½ cup bean sprouts
2 cups spiralized zucchini
1 lime wedge
Preparation:
1. Add the soy sauce, honey, chili sauce, lime juice, garlic, ginger, and cornstarch in a small bowl and whisk to combine.
2. On a cutting board, season chicken with salt and pepper.
3. Heat olive oil in a large pan or wok over high heat. Once the oil begins to shimmer, add the chicken and cook until browned on both sides, about 1½ minutes.
4. Add sauce and bring to a simmer.
5. Add half of the peanuts, half of the green onions, red cabbage, carrots, and bean sprouts and cook for 1½ minutes.
6. Add zucchini noodles and cook until just softened, about 30 seconds.
7. Remove from heat and garnish with remaining peanuts, green onions, and a lime wedge.
8. Enjoy!
Ingredients:
½ cup plain nonfat Greek yogurt
1 teaspoon honey, divided
1 tablespoon peanut butter
Ground cinnamon, for garnish
1 small apple, sliced
Preparation:
1. In a bowl, add the Greek yogurt, 1 teaspoon of honey, and peanut butter and stir to combine.
2. Top with remaining honey and dust with cinnamon.
3. Serve with apple slices.
4. Enjoy!
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Special thanks to all the hardworking humans who made this challenge possible!
Produced by: Arielle Calderon
Recipe development and food styling: Jesse Szewczyk
Edited by: Melissa Harrison and Sally Tamarkin
Copy edited by: BuzzFeed Copydesk
Photographs: Taylor Miller
Art and design: Andrew Richard
Nutrition guidance: Albert Matheny
Nutrition calculation: Leyla Shamayeva at VeryWell.com
Videos produced by: Crystal Hatch, Greg Perez, Joey Firoben, Kahnita Wilkerson, Mercedes Sandoval, Tara Botwinick, Tiffany Lo