BuzzFeed Life's Clean Eating Challenge is a two-week plan that's all about eating real food in order to feel great and have more energy. The food is low-carb and gluten-free with an emphasis on lean protein, healthy fats, and lots of fresh produce. There's no processed food allowed; every meal is homemade.
It's important that you follow the meal plan in order starting with Day 1 since most of the recipes call for leftover ingredients from previous days. But you can start any time and find full instructions here. Aim to eat every 3-4 hours and try not to eat within two hours of bedtime.
Strawberry, Kale, and Avocado Smoothie
Makes 1 serving
6 large strawberries, cored and roughly chopped
½ bunch kale, stems removed, leaves roughly chopped (about 1 cup)
¼ avocado, peeled, cut in ½-inch pieces, and frozen
1 cup coconut water
¼ teaspoon vanilla extract
1 tablespoon natural, unsalted almond butter
Add all ingredients to a high speed blender and puree until smooth (about 30 seconds).
294 calories, 16.7 g fat (1.7 g saturated fat), 34.6 g carbohydrate (10.6 g dietary fiber, 19.9 g sugars), 6.6 g protein, 0 mg cholesterol, 61 mg sodium
“Fried” Quinoa with Green Beans and Red Pepper
Makes 1 serving
1 tablespoon extra virgin olive oil
1 cup green beans, ends trimmed, cut in 1-inch pieces
1 red bell pepper, cored and thinly sliced
2 scallions, whites thinly sliced and greens cut into ½-inch pieces, divided
freshly ground pepper
1 clove garlic, minced
1 shallot, minced
½ teaspoon minced ginger
1 large egg*
1 teaspoon apple cider vinegar
½ cup cooked quinoa (leftover from Thursday's dinner)
1 teaspoon tamari
10 raw, unsalted almonds (20 for men), finely chopped
*Men, use 2 large eggs
In a large skillet, heat olive oil over medium heat, then add green beans and red peppers. Cook, shaking the pan occasionally, until the vegetables have started to soften but are still a little crunchy, about 3 minutes. Add the scallions whites, garlic, shallot, and ginger and cook until starting to soften, about 30 seconds. Turn the heat down to low while you cook the egg separately. Stir occasionally so that the vegetables don't burn.
Meanwhile, crack the egg into a small mixing bowl, with freshly ground pepper, and ¼ teaspoon water and a pinch of salt, and whisk vigorously until the white and the yolk are thoroughly combined. In a medium nonstick skillet, heat 1 teaspoon olive oil over medium heat. Add egg and scramble it by moving the raw egg around the pan with a rubber spatula for about a minute, scraping the bottom of the pan as the egg cooks. When the egg is cooked, remove the pan from the heat.
Turn the heat back up to medium on the skillet with the green beans and red peppers. Add vinegar and scrape any browned bits off the bottom of the pan. Add quinoa, tamari, and scrambled egg, and toss together until the egg is broken up and the mixture is heated through.
469 calories, 28 g fat (4.1 g saturated fat), 41 g carbohydrate (11.9 g dietary fiber, 10.5 g sugars), 17.4 g protein, 186 mg cholesterol, 434 mg sodium
Heat oil in a large skillet over medium heat, then add the sliced peppers and green beans.
Cook, stirring occasionally, until the vegetables start to soften.
Add the scallion whites, garlic, shallot, and ginger, and cook just until the garlic is starting to soften. Then, turn the heat to low while you cook the egg.
Whisk the egg until it's completely beaten, and heat the oil in a nonstick pan over medium heat.
Pour the egg into the pan and scramble it, moving it around constantly.
It's done as soon as there are no runny bits left.
Set it aside on a plate.
Turn the heat back up to medium, then add the apple cider vinegar and tamari. Scrape any brown bits off the bottom of the pan with a wooden spoon.
Add the quinoa and cooked egg and toss everything together. Break up the egg with the wooden spoon, and make sure the quinoa is heated.
Garnish with the scallion greens to serve.
Tuna Melt-Stuffed Tomatoes
Makes 1 serving
2 medium beefsteak tomatoes
1 5-ounce can tuna
2 scallions, thinly sliced
2 teaspoons olive oil
1 teaspoon dijon mustard
sprinkle of paprika
1 ounce cheddar cheese, grated
Preheat the broiler of your oven, and put an oven rack on the top rung of the oven.
To make the tomato cups, cut a ¼-inch slice off of the top of each tomato, so that the seeds are fully exposed. Use a spoon to scoop out and discard the seeds, being careful not to rip the sides of the tomato (if you do, it's not the end of the world). Place the tomato cups on a baking sheet or in an oven-safe skillet
Combine the canned tuna, sliced scallion, olive oil, dijon mustard and paprika in a small mixing bowl, and mix everything together with a fork. Spoon half of the tuna salad into each tomato cup.
Broil the tuna-stuffed tomato cups until the tuna is warm and the tops of the tomatoes are starting to shrivel and brown, 5-7 minutes. Sprinkle the cheese on top of the cups and broil until the cheese is melted and slightly browned, 30 seconds to a minute more.
Eat immediately while it's warm.
348 calories, 19.5 g fat (7.2 g saturated fat), 10.6 g carbohydrate (2.8 g fiber, 4.8 g sugars), 31.6 g protein, 70 mg cholesterol, 601 mg sodium
Cut about a quarter inch off of the top of each tomato.
Use a knife to cut the insides of the tomato away from the flesh.
Then use a spoon to scoop out all the seeds and the flesh inside.
Put the tomatoes on a lined baking sheet and fill with the tuna salad. It's OK if they're overflowing a little bit.
Put them in the oven under the broiler. Make sure your oven rack is on the top rung, so that the tomatoes are as close to the broiler as possible.
Broil until they're warmed through and the tomatoes are starting to shrivel.
Top with cheese.
Broil just until the cheese melts.
DAY 14 (SATURDAY) TOTAL NUTRITIONAL INFORMATION:
1,384 calories, 75.7 g fat (15.4 g saturated fat), 126.8 g carbohydrate (32.9 g dietary fiber, 48.4 g sugars, 61.8 g protein, 256 mg cholesterol, 1,121 mg sodium
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BuzzFeed Food editors tested the entire Clean Eating Challenge and can vouch for the validity and deliciousness of every recipe. If you have questions about the challenge or any of the dishes, you can email Christine Byrne.