Food

Day 12 Of The Clean Eating Challenge

This is part of a two-week detox plan that will make you feel great. Don't jump into the middle — start at the beginning here.

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BuzzFeed Food's Clean Eating Challenge is a two-week detox plan that's all about eating real food in order to feel great and have more energy. All of the food is low carb and gluten free with an emphasis on lean protein (no red meat) and 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.

BLACKBERRY YOGURT PARFAIT

Makes 1 serving

In a bowl or jar, layer 1 cup greek yogurt, 1/2 cup blackberries, and 2 tablespoons coarsely chopped raw almonds, then sprinkle with 2 tablespoons ground flaxseeds.

314 calories, 13.2 g fat (0.6 g saturated fat), 25.8 g carbohydrate (9.6 g fiber, 14.6 g sugar), 30.1 g protein, 115 mg sodium, 10 mg cholesterol

Black Bean Chili with Paprika Yogurt (leftover from Friday's dinner) with 2 medium carrots, cut in matchsticks.

358 calories, 7.7 g fat (1.1 g saturated fat), 58.8 g carbohydrate (18.5 g fiber, 21.1 g sugars), 20.2 g protein, 823 mg sodium, 2.5 mg cholesterol

2 tablespoons raw, unsalted peanuts with 1 medium pear.

181 calories, 8 g fat (1 g saturated fat), 27.3 g carbohydrate (5.2 g fiber, 17 g sugars), 4.7 g protein, 2.5 g sodium, 0 mg cholesterol

ASIAN-STYLE COD IN PARCHMENT WITH BOK CHOY

Makes 1 serving

Ingredients

1 4-ounce filet of cod (or other white fish) for women; 6-ounce filet for men

1/8 teaspoon kosher salt

freshly ground pepper

1 medium shallot, thinly sliced

6 heads baby bok choy

2 tablespoons Big Batch Spicy Tamari Dipping Sauce (recipe below), divided

2 tablespoons raw, unsalted peanuts, chopped

Procedure

Preheat oven to 375°F. Season cod on both sides with kosher salt and freshly ground pepper. Cut a 12-inch square of parchment paper, and fold it in half lengthwise. Cut the halved parchment into a crescent so that it is in the shape of a heart when you unfold it. Place the parchment heat, unfolded, on a large rimmed baking sheet. Pile raw shallots and raw bok choy into the center of one half of the parchment, then lay the fish on top. Pour 1 tablespoon dipping sauce over the fish. Then, fold one half of the parchment heart on top of the other, and seal with small, overlapping folds, starting at the crook of the heart and working down to the tip. (For more detailed instructions, click here). Put sealed parchment packet on the baking sheet in the oven and bake for 12-14 minutes, until fish is cooked through.

To serve, transfer parchment packet to a plate and carefully rip open the parchment. Drizzle with remaining dipping sauce, and sprinkle on the chopped peanuts.

347 calories, 15.6 g fat (1.1 g saturated fat), 18.3 g carbohydrate (8.7 g fiber, 3.7 g sugars), 39.4 g protein, 989 mg sodium, 62 mg cholesterol

Photograph by Yael Malka for BuzzFeed

To make your parchment packages, start by laying the cut parchment down on a baking sheet, then layering all of your ingredients in the center of one half.

Photograph by Yael Malka for BuzzFeed

After you take it out of the oven, let it sit for at least a couple of minutes. Then, be careful when you open it, because there will be lots of steam.

BIG BATCH SPICY TAMARI DIPPING SAUCE

Makes 1/3 cup

Use half of this sauce for dinner tonight, and half for dinner tomorrow.

Ingredients

2 tablespoons tamari

Juice of 2 limes

1 teaspoon honey

4 dashes hot sauce (or more, to taste)

Procedure

Whisk together all ingredients in a small mixing bowl. Store in an airtight container in the fridge.

1 cup unsweetened milk heated with 1 square (½ ounce) chopped dark chocolate.

115 calories, 9.3 g fat (1.5 g saturated fat), 8 g carbohydrate (2.2 g fiber, 3.7 g sugars), 2.5 g protein, 367 mg sodium, 1 mg cholesterol

DAY 12 (THURSDAY) TOTAL NUTRITIONAL INFORMATION:

1,314 calories, 53.8 g fat (5.3 g saturated fat), 137.9 g carbohydrate (44.2 g fiber, 60.1 g sugars), 96.9 g protein, 2,297 mg sodium, 75.7 g cholesterol

All nutrition is calculated for the amounts specified for women.

Photograph by Yael Malka for BuzzFeed

1. Prepare oats for tomorrow's breakfast by mixing all ingredients together and storing in an airtight container in the fridge (recipe below).

OVERNIGHT OATS WITH STRAWBERRIES AND CHIA SEEDS

Makes 1 serving

Ingredients

1/2 cup gluten-free rolled oats

1/3 cup unsweetened almond milk

2/3 cup nonfat Greek yogurt

1 tablespoon chia seeds

1 teaspoon honey

4 large strawberries, cored and thinly sliced

Procedure

Mix all ingredients until thoroughly combined. Store in an airtight container for at least 6 hours and up to 24 hours.

334 calories, 9.6 g fat (0.5 g saturated fat), 48.6 g carbohydrate (11.3 g fiber, 15.2 g sugars), 20.5 g protein, 149 mg sodium, 5 mg cholesterol

2. If you need to pack tomorrow's lunch and snack to-go, you can do it now or in the morning: Assemble the Snap Pea and Radish Salad with Quinoa and Arugula Salad for tomorrow's lunch and store it in a large airtight container in the fridge, then make the balsamic vinaigrette and store that separately in the fridge. Cut 4 medium carrots into matchsticks, then store them in an airtight container in the fridge with a side of hummus for tomorrow's snack.