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.
SCALLION AND FETA OMELET
Makes 1 serving
Ingredients
4 scallions, whites and greens separated
2 teaspoons olive oil
1 ounce feta cheese, crumbled
2 large eggs for women; 3 large eggs for men
⅛ teaspoon kosher salt
freshly ground pepper
Procedure
Thinly slice scallion whites, and cut greens into 1-inch pieces. Heat olive oil in a medium nonstick skillet over medium heat. Add scallion whites and a pinch of salt and cook until scallions are softened, about 2 minutes. Meanwhile, crack the eggs into a small mixing bowl with kosher salt, freshly ground pepper and ½ teaspoon water, and beat with a fork until thoroughly combined. Pour the egg into the skillet sprinkle the cheese on top, then turn the heat to low and cook 1 minute, until the bottom of the omelet is set and the top is only slightly liquidy. Carefully flip the omelet and cook 1 minute. Transfer to a serving plate.
318 calories, 24.7 g fat (8.7 g saturated fat), 6.4 g carbohydrate (1.6 g fiber, 1.8 g sugars), 17.7 g protein, 747 mg sodium, 397 mg cholesterol
PORTOBELLO MUSHROOM CAPS WITH FETA, TOMATO, AND MINT
Makes 1 serving
Ingredients
1 tablespoon plus one teaspoon olive oil, divided
3 large portobello mushroom caps
1 medium shallot, peeled and cut in 1/4-inch rings
1 large beefsteak tomato, cut into 6 slices
1/8 teaspoon kosher salt
freshly ground pepper
1 1/2 ounces feta cheese, crumbled
juice of 1/2 lemon
5 mint leaves, sliced in thin ribbons
Procedure
Preheat oven to 400 °F and line a large baking sheet with parchment paper.
In a large bowl, toss olive oil with mushroom caps, shallot rings, tomato slices, salt and pepper. Spread the vegetables out on the baking sheet, and roast for 45 minutes, flipping the mushrooms halfway through, until mushrooms are soft and tomatoes and shallots are shriveled. Drizzle, on the baking sheet, with the lemon juice, then assemble caps in stacks with the feta and mint ribbons.
398 calories, 26 g fat (6.6 g saturated fat), 27.3 g carbohydrate (8.3 g fiber, 3.7 g sugars), 19.8 g protein, 650 mg sodium, 25.2 mg cholesterol
Serve 1 medium apple, thinly sliced, with 1 tablespoon raw, unsalted almond butter.
175 calories, 8.5 g fat (0.5 g saturated fat), 25 g carbohydrate (8.3 g fiber, 3.7 g sugars), 19.8 g protein, 650 mg sodium, 25.2 mg cholesterol
CHICKEN, SNAP PEA AND MUSHROOM STIR-FRY
Makes 1 serving
Ingredients
4 ounces raw, skinless chicken breast for women; 6 ounces for men, cut into bite-sized pieces
1 tablespoon tamari, divided
1 teaspoon honey
juice of 1 lime, divided
1 tablespoon extra virgin olive oil, divided
1 clove garlic, minced
1 portobello mushroom cap, thinly sliced
1 medium red bell pepper, thinly sliced
1 medium carrot, thinly sliced
6 heads baby bok choy, sliced into 1/2-inch strips
Procedure
In the morning or afternoon: Toss diced chicken breast with 1 teaspoon tamari, 1 teaspoon olive oil, honey, and the juice of ½ a lime. Marinate in a ziploc bag in the refrigerator for at least 3 and up to 12 hours.
Heat 1 teaspoon olive oil in a large skillet over medium heat. Remove chicken from the marinade and pat dry with paper towels. Add chicken to the pan and cook, stirring often, until cooked through, 5-7 minutes. Transfer cooked chicken to a plate. Heat the remaining tablespoon of oil in the skillet over medium heat, add garlic and cook until fragrant, about 1 minute. Add snap peas, mushroom, bell pepper, a pinch of kosher salt and 1 tablespoon water and cook, stirring often, until mushrooms are soft and snap peas and bell pepper strips are cooked al dente, 3-4 minutes. Add bok choy, tamari, and the cooked chicken breast back to the pan and toss together. Cook just until the bok choy starts to wilt, about 2 minutes. Add the juice of the remaining ½ lime, toss, and remove from heat. Serve immediately.
377 calories, 18.4 g fat (2.7 g saturated fat), 27.4 g carbohydrate (10.7 g fiber, 9.1 g sugars), 39.9 g protein, 699 mg sodium 70 mg cholesterol
2 squares (1 ounce) dark chocolate.
105 calories, 9 g fat (5.5 g saturated fat), 4 g carbohydrate (1.5 g fiber, 2.5 g sugars), 2 g protein, 10 mg sodium, 0 mg cholesterol
DAY 14 (SATURDAY) NUTRITION INFORMATION:
Nutrition info: 1,373 calories, 86.6 g fat (24 g saturated fat), 90 g carbohydrate (28.6 g fiber, 34.1 g sugars), 84.4 g protein, 2,106 mg sodium, 492 mg cholesterol
All nutrition is calculated for the amounts specified for women.
OMG CONGRATULATIONS!!!
