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Day 4 Of The 2015 Clean Eating Challenge

This is part of a two-week healthy meal plan that will make you feel like your very best self. Don't jump into the middle — start at the beginning here.

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Lauren Zaser / Justine Zwiebel / BuzzFeed

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.

Lauren Zaser / Justine Zwiebel / BuzzFeed

Chocolate, Banana, and Almond Milk Smoothie

Makes 1 serving

INGREDIENTS

1 large, ripe banana, frozen (from Saturday)

2.5 ounces (half a 5-ounce bag; about 2 cups, loosely packed) spinach

½ tablespoon unsweetened cocoa powder

1 cup unsweetened almond milk

¼ teaspoon vanilla extract

1 tablespoon natural, unsalted almond butter

PREPARATION

Combine all ingredients in a blender and puree until smooth, about 30 seconds.

279 calories, 12.8 g fat (0.9 g saturated fat), 40 g carbohydrate (8.6 g dietary fiber, 17.7 g sugars), 8.6 g protein, 0 mg cholesterol, 237 mg sodium

Lauren Zaser / Justine Zwiebel / BuzzFeed

Leftover Broccoli and Scallion Frittata with Grapefruit Wedges

To make this lunch you'll combine:

½ recipe Broccoli and Scallion Frittata (leftover from Tuesday's breakfast)

½ grapefruit, rind on, cut in wedges (leftover from Sunday's night snack)

At lunch time: Reheat frittata in the microwave for 30 seconds on high and eat with the grapefruit on the side.

If you're packing this lunch to-go: Refrigerate the frittata and grapefruit slices in an airtight container until you're ready to eat. It's OK if they're touching. When you're ready to eat, put the frittata on a microwave-safe plate and reheat for 30 seconds on high. Serve with the grapefruit wedges.

354 calories, 20.6 g fat (6.6 g saturated fat), 24.1 g carbohydrate (9.4 g dietary fiber, 10.2 g sugars), 21.8 g protein, 381 mg cholesterol, 537 mg sodium

Lauren Zaser / BuzzFeed

½ English cucumber, sliced, with ¼ cup hummus.

154 calories, 12.1 g fat (2 g saturated fat), 10.9 g carbohydrate (2.8 g dietary fiber, 0 g sugars), 4.7 g protein, 0 mg cholesterol, 242 mg sodium

Lauren Zaser / Justine Zwiebel / BuzzFeed

Leftover Slow Cooker Chicken with Roasted Leeks, Radishes, and Carrots

To make this dinner you'll combine:

½ recipe Roasted Leeks, Radishes, and Carrots (recipe below)

⅓ recipe Slow Cooker Salsa Verde Chicken (leftover from Sunday's dinner)

363 calories, 10.7 g fat (1.9 g saturated fat), 20.8 g carbohydrate (8.9 g fiber, 10.8 g sugars), 29.9 g protein, 63 mg cholesterol, 713 mg sodium

Roasted Leeks, Radishes, and Carrots

Makes 2 servings

You'll eat half of these veggies today and the other half for lunch Thursday.

INGREDIENTS

1 bunch leeks, white and pale green parts only, roots trimmed, outer layer removed, cut in 2-inch cylinders (no need to separate layers; see photo for more instruction)

2 bunches (about 1 1/2 pounds) baby radishes, washed, quartered

4 medium carrots, peeled, roots trimmed, cut crosswise into pieces 1-inch thick

1 tablespoon olive oil

¼ teaspoon kosher salt

freshly ground pepper

PREPARATION

Preheat the oven to 400°F and line a large, rimmed baking sheet with parchment paper.

Put the leeks, radishes, and carrots on the lined baking sheet, then drizzle with olive oil and season with kosher salt and freshly ground pepper. Toss everything together and spread them out so they aren't crowded and barely touching and roast in the preheated oven for 40 minutes, taking the sheet tray out halfway through and tossing the vegetables.

Eat half for dinner tonight. Let the leftover vegetables cool completely before storing in an airtight container in the fridge.

To trim the leeks, cut the dark green tops off and throw them away.

Lauren Zaser / BuzzFeed

You might have to cut a little bit of the outer layers off where the green and white part meet, since the leeks will be greener there on the outside than on the inside.

Lauren Zaser / BuzzFeed

Cut the leeks into cylinders, no need to separate the layers. Then spread all the vegetables out on a sheet tray and toss them with oil, salt, and pepper.

Lauren Zaser / BuzzFeed

Roast for 40 minutes in a 400°F oven, until the vegetables are soft and lightly browned aroudn the edges.

After 20 minutes, take the vegetables out and toss them around a little bit, so that they cook evenly.
Lauren Zaser / BuzzFeed

After 20 minutes, take the vegetables out and toss them around a little bit, so that they cook evenly.

Serve half of the vegetables for dinner, and let the leftover half cool completely before storing them in an airtight container in the fridge.

Lauren Zaser / BuzzFeed

Paprika-Roasted Chickpeas

Roast chickpeas in the oven as soon as the vegetables are finished. You'll eat half of these chickpeas for lunch Thursday and the other half for lunch Friday.

Makes 2 servings

INGREDIENTS

½ tablespoon olive oil

¼ teaspoon kosher salt

freshly ground pepper

1 teaspoon paprika

1 15-ounce can chickpeas, rinsed and thoroughly dried

PREPARATION

Preheat the oven to 425°F and line a large, rimmed baking sheet with parchment paper.

In a medium mixing bowl, whisk together the olive oil, salt, pepper, and paprika. Add the chickpeas and toss to coat. Spread the chickpeas out on the lined baking sheet, and roast until the chickpeas are browned and crispy, 25-30 minutes.

Let the chickpeas cool completely before storing in an airtight container in the fridge.

After you toss the drained chickpeas with oil, salt, pepper, and paprika, spread them out over a lined baking sheet.

Lauren Zaser / BuzzFeed

Cook them in a 425°F oven until they're browned and crispy. They'll shrink quite a bit, too.

It'll take 25-30 minutes.
Lauren Zaser / BuzzFeed

It'll take 25-30 minutes.

Lauren Zaser / Justine Zwiebel / BuzzFeed

Mango Sorbet with Shredded Coconut

Makes 2 servings

INGREDIENTS

1 large mango, peeled, cut in 1-inch cubes, and frozen (from Saturday)

½ large ripe banana, cut in chunks, frozen (from Saturday)

2-5 tablespoons cold water, as needed

1 tablespoon shredded coconut, for garnish

PREPARATION

Combine frozen mango and banana a food processor and process until the mixture is the consistency of sorbet. If the blades stop turning or the mixture is too thick to blend, add water 1 tablespoon at a time, as needed.

Divide the mixture in half. Store half in an airtight container in the freezer. Top the remaining half with the shredded coconut to serve.

174 calories, 3.6 g fat (3.1 g saturated fat), 16.9 g carbohydrate (2.4 g dietary fiber, 21.7 g sugars), 2.1 g protein, 0 mg cholesterol, 7.6 mg sodium

Put your frozen mango and banana in the food processor.

Lauren Zaser / BuzzFeed

Blend, scraping down the sides occasionally.

Lauren Zaser / BuzzFeed

In about 30 seconds, the mixture will be the consistency of sorbet.

If the blades stop turning or the mixture gets crumbly, add very cold water, one tablespoon at a time.
Lauren Zaser / BuzzFeed

If the blades stop turning or the mixture gets crumbly, add very cold water, one tablespoon at a time.

Eat half the sorbet now. Store the leftover half in an airtight container in the freezer.

Lauren Zaser / BuzzFeed

DAY 4 (WEDNESDAY) TOTAL NUTRITIONAL INFORMATION:

1,324 calories, 59.8 g fat (14.5 g saturatred fat), 112.7 g carbohydrate (32.1 g dietary fiber, 64.4 g sugars), 67.1 g protein, 451.8 mg cholesterol, 1,729 mg sodium

Before bed, prep the Chia Pudding with Strawberries, Fig and Almonds (recipe below) for tomorrow's breakfast,

Before bed, prep the Chia Pudding with Strawberries, Fig and Almonds (recipe below) for tomorrow's breakfast,

Chia Pudding with Blackberries, Coconut and Pistachios

Makes 1 serving

INGREDIENTS

½ cup blackberries

3 tablespoons chia seeds

1 cup unsweetened almond milk

¼ teaspoon vanilla extract

1 tablespoon unsweetened shredded coconut

10 raw, unsalted pistachios (20 for men)

PROCEDURE

In a small mixing bowl, crush the blackberries with a fork so that they're the consistency of a thick jam. Add chia seeds, almond milk, vanilla extract, and shredded coconut. Stir everything together to combine, then transfer to a small airtight container and refrigerate overnight.

When you're ready to eat the pudding, roughly chop the pistachios and sprinkle them over the chia pudding to eat.

330 calories, 23.9 g fat (4.5 g saturated fat), 29.5 g carbohydrate (20.5 g dietary fiber, 5.3 g sugars), 10.8 g protein, 0 mg cholesterol, 182 mg sodium

Crush the blackberries just so that the juice comes out. They don't have to be totally broken up.

Lauren Zaser / BuzzFeed

Add the chia seeds, almond milk, vanilla, and coconut.

Lauren Zaser / BuzzFeed

Stir everything together and store in an airtight container in the fridge overnight.

Lauren Zaser / BuzzFeed

FOUR. DAYS. DOWN! Well done, you.

So, you’re taking the Clean Eating Challenge? We’d love to see how it goes! Post your photos to Instagram or Twitter and tag them #BuzzFeedCleanEating

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.

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