Welcome to Day 5 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:
½ medium sweet potato, diced
2 teaspoons olive oil, divided
1 large egg
1 clove garlic, minced
½ yellow onion, thinly sliced
½ teaspoon salt
¼ teaspoon ground black pepper
¼ cup canned black beans, drained and rinsed
1 cup cherry tomatoes, halved
½ cup baby spinach
½ avocado, sliced
1 tablespoon green onions, thinly sliced
Preparation:
1. Microwave sweet potato in a microwave-safe bowl until tender, about 2 minutes.
2. Heat 1 teaspoon of olive oil in a nonstick skillet over medium heat.
3. Once the oil is shimmering, crack the egg in the pan and cook until the whites are set and the yolk is runny, about 2 minutes. Remove the egg from the pan and set aside.
4. Place the pan back on the stove and add 1 teaspoon of olive oil, garlic, onions, salt, and pepper and cook until onions start to brown, about 3 minutes.
5. Add cooked sweet potatoes, black beans, and tomatoes and cook until tomatoes are soft and potatoes start to brown, about 3 minutes.
6. Stir in spinach and remove from heat.
7. Top with cooked egg, sliced avocado, and green onions.
8. Enjoy!
Ingredients:
Poppyseed Dressing
2 tablespoons olive oil
3 tablespoons nonfat Greek yogurt
2 tablespoons red wine vinegar
1 tablespoon lemon juice
1 teaspoon honey
1 teaspoon poppy seeds
½ teaspoon Dijon mustard
¼ teaspoon salt
¼ teaspoon ground black pepper
Salad
1 boneless, skinless chicken breast, sliced into ½-inch pieces
½ teaspoon salt
¼ teaspoon ground black pepper
¼ teaspoon paprika
2 teaspoons olive oil
2 cups baby spinach
½ cup strawberries, hulled and sliced
½ avocado, sliced
1 tablespoon sliced almonds, toasted
Preparation:
1. In a bowl, add the olive oil, Greek yogurt, red wine vinegar, lemon juice, honey, poppy seeds, mustard, salt, and pepper in a small bowl and whisk until emulsified.
2. Season the chicken with salt, pepper, and paprika.
3. Heat olive oil in a pan over medium heat. Once the oil begins to shimmer, add the chicken and cook until browned on both sides, about 4 minutes per side.
4. Once cooled, slice the chicken on a cutting board.
5. Toss spinach, strawberries, avocado, almonds, and sliced chicken together in a large bowl and drizzle with poppyseed dressing.
6. Enjoy!
Ingredients:
Lime Crema
½ cup plain nonfat Greek yogurt
1 tablespoon lime juice
¼ teaspoon salt
Zucchini Boats
1 boneless, skinless chicken breast, sliced into ½-inch pieces
½ teaspoon salt
¼ teaspoon ground black pepper
½ teaspoon chili powder
2 teaspoons olive oil
½ cup mild salsa
1 zucchini, cut in half lengthwise, centers hollowed out
2 tablespoons shredded cheddar cheese
1 Roma tomato, diced
¼ avocado, diced
2 tablespoons cilantro, chopped
1 lime, cut into wedges
Preparation:
1. Preheat oven to 375˚F (190˚C).
2. Add the Greek yogurt, lime juice, and salt together in a small bowl and stir to combine.
3. On a cutting board, season the chicken breast with salt, pepper, and chili powder.
4. Heat olive oil in a large pan over medium heat. Once the oil begins to shimmer, add the chicken and cook until browned, about 3 minutes.
5. Remove the chicken from the pan and let cool. Once cooled, shred the chicken with a fork.
6. Add the chicken to a bowl with the salsa and stir to combine.
7. Stuff chicken mixture in hollowed-out zucchini boats, and top with cheddar cheese.
8. Bake until cheese is melted and browned, and zucchini is tender, about 20 minutes.
9. Top with tomato, avocado, cilantro, and lime crema. Serve with lime wedges.
10. Enjoy!
Ingredients:
½ cup roasted, unsalted peanuts
1¼ cups pitted dates, roughly chopped (about 18 to 20 dates)
2 tablespoons unsweetened cocoa powder
¼ cup peanut butter
½ cup shredded unsweetened coconut
Pinch of salt
1 tablespoon water
Preparation:
1. Place the peanuts in the bowl of a food processor and pulse until finely chopped.
2. Remove half of the chopped peanuts and add them to a shallow dish.
3. To the remaining peanuts, add the dates, cocoa powder, peanut butter, shredded coconut, salt, and water and pulse until a sticky dough forms. Add an additional tablespoon of water if necessary.
4. Roll the mixture into tablespoon-sized balls, then dip into the reserved chopped peanuts.
5. Allow energy bites to sit at room temperature for 2–4 hours.
6. Store in an airtight container for up to 7 days.
7. Enjoy!
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Ready for Day 6? Click here.
