Eat Clean Menu Plan courtesy of Tiff & Joelle

	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUN
Breakfast	Protein Packed	egg whites & hot	egg whites, grits &	loaded oats	spinach scramble	protein waffles
	Breakfast Parfait	cereal	cheese (Tiff)
	(2fitgals.blogspot)
Snack	protein shake	protein shake	protein shake	protein shake	protein shake	protein shake
Lunch	vegetarian tosada	Hummus pita sand.	Strawberry Chicken	leftovers	roasted corn & wild	leftovers
	(P90X p. 102)	(Vegetarian p. 136)	salad (green rec.bk)		rice salad w/chick.
					(Vegetarian p. 100)
Snack	turkey jerky	Power protein bar	almonds & berries	protein bar	Pumpkin Spice	protein bar
					muffins (wh.rec.bk)
Dinner	Salmon, grilled	Bok Choy/tortilla	U Build it Lasagna	turkey burgers w/	curry lentil soup	Chicken and Veggie
	asparagus, rice, salad	wraps (2fitgals)	(ECD p. 276)	sweet potato fries	with chicken (white	kabobs
					recipe book)
snack						Mexican dip w/corn
						chips (Veg. p. 14)
ECD = Tosca Reno's Eat Clean Diet cookbook

Crispy Fish Fingers

This recipe is out of Trey's Usborne Healthy Cookbook :). We've actually really enjoyed this nice little cookbook and it has inspired the kids to cook healthy themselves. We had these the other night and they turned out really good. Better than I expected :)

Ingredients:

Serves 4

• 1 medium lemon (rind)
  
• 6 slices whole wheat bread
• 2 TBS sesame seeds
• 4 tsp dried mixed herbs
• 6 TBS flour (they call for all-purpose but you could do a healthier option, ie: quinoa)
• ground black pepper
• 2 eggs
• a little sunflower oil
• 1 lb. cod fillets, skinned (we used tilapia)

1. Put the bread in a large bowl. Carefully use a hand-held blender to make it into breadcrumbs. Stir in the lemon rind, seeds and herbs. Pour the mixture onto a large plate.
2. Put the flour onto another plate. Mix in a pinch of ground black pepper. Break the eggs into a shallow bowl. Carefully whisk them with a fork.
3. Preheat the oven to 400*F. Use a paper towel to wipe oil onto a baking tray. Using kitchen scissors, cut the cod across into strips about 3/4 inch wide.
4. Take one strip of fish and dip it into the flour, coating it on both sides. Then, coat it in egg, then in the breadcrumb mixture. Put it onto the baking tray.
5. Coat all the strips of fish in flour, then egg, then breadcrumbs and put them onto the tray spacing them apart. Bake them in the oven for 5 minutes.
6. Take the fish fingers out of the oven. Using a spatula, carefully turn over each one. Put them back in the oven for 5 minutes until they are crisp and golden.

You're done. Make a healthy tartar sauce and the fam will love it!

Yogurt Cheese

This is a great discovery as a replacement for cream cheese and the like. It takes on the flavor of whatever you add it to!

• 2 quarts low-fat plain yogurt

1. Place 4 layers of damp cheesecloth in a fine mesh sieve or colander. Place the colander over a bowl.
2. Add yogurt and let it drain overnight in the refrigerator.
3. Discard the water from the bowl.

The result is a soft, creamy-cheese-like product in the sieve.

Clean-eating Protein Bars

These are rich and yummy protein bars. Matt says he likes them better than the store bought ones! Pay attention to the "*" for a lower-fat bar.

Makes 20-24 (depending on the size you cut)

Preheat oven to 350* F

Mix together in large bowl:

• 1 c protein powder (I use vanilla whey)
• 1/2 c quinoa, amaranth, kamut, spelt flour or combination of your choice
• 2 c rolled oats (not instant)
• 1/2 c oat bran
• 1/2 c coarsely chopped flax seed
• 1/2 c wheat germ
• 1 tsp sea salt
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1/2 c Sucanat or agave nectar or organic honey
• 1 c dark chocolate, broken into pieces

In another bowl mix:

• 1 1/2 to 2 c yogurt cheese *
• 1/4 c avocado, canola, coconut oil or healthy oil of your choice
• 2 tsp extra virgin olive oil
• 1 tsp good quality vanilla

1. Add wet mixture to dry. Use your hands to mix these together well. You can put olive oil on your hands to prevent sticking.
2. Spray pan with olive oil cooking spray
3. Spread evenly in pan and press down.
   
4. Bake in oven for 15 min. Remove. Let cool.
5. Cut dough into bars.
6. Place bars on cookie sheet lined with Silpat (I just used my stoneware) and bake again for another 15 min.
7. Let cool. Place in an airtight container and store in refrigerator.

Nutritional Info:
Cal: 290 / Cal from fat: 73 / Protein 15 g / Carbs: 40 g / fiber 5 g / sugars: 11 g / fat 8 g / sod. 80 mg

*make sure to either buy low-fat yogurt/soy cheese or make your own from low-fat plain yogurt. The fat content in regular yogurt cheese is really high. I'll post a recipe for that too. Really easy.

Enjoy!

Protein Granola

So I got this recipe from a friend and made it last night... yummy! Nothing fancy, but I wasn't able to get a picture of it because, between the kids and I, it's already gone! So here it is:

Preheat oven to 275*F

Ingredients:

• 4 c rolled oats
• 1 c wheat germ
• 1/2 c flax seeds (I gently grind mine so it's digestible)
• 3/4 c protein powder (I use whey based vanilla flavor)
• 1 T cinnamon

Mix these together in a large bowl, then in another bowl mix:

• 1/2 c pure maple syrup (I didn't have any so I substituted agave)
  
• 6 T canola oil /or any healthy oil (I substituted cinnamon applesauce)
  
• 2 T water

Pour liquid mixture over dry ingredients. Stir thoroughly.
Spread evenly onto cookie sheet.
Bake approx. 25 min. or until lightly golden brown.

Optional add-ins: slivered almonds, coconut, raisins, any dried fruit

We had this with slightly sweetened plain low-fat yogurt and fresh fruit....mmmm.
You can feel good about eating this! It contains 2 important ingredients for weight loss and health: protein & fiber. They curb your appetite so you will eat less and feel satisfied longer!

Nutritional Info:

12 servings = 1/2 cup
Cal: 296.4 (less if you don't use oil)
fat: 12.6 g (unless you use the applesauce sub.)
fiber: 9.3 g
protein: 11.5 g