Clean Eating Weekly menus

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Week 2. Black Bean-Brown Rice Patties | Whole Living

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Week 2. Broccoli and Chickpea Salad | Whole Living

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Avocado with Bell Pepper and Tomatoes | Whole Living

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Week 1- Snack: Baked Sweet Potato Chips 1 peeled, very thinly sliced sweet potato 1 Tbsp extra-virgin olive oil Cumin Paprika Coarse salt Heat oven to 400 degrees. On two baking sheets, toss sweet potato with oil and season with cumin, paprika, and salt. Arrange in single layers and bake, flipping halfway, until crisp and golden, 20 to 25 minutes.

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Week 2- Breakfast: Cardamom Quinoa Porridge 1/2 cup rinsed quinoa 1 3/4 cup unsweetened almond milk, divided 1/2 cup water 1/2 tsp vanilla extract pinch coarse salt 1/4 tsp ground cardamom or cinnamon 1 sliced pear, divided 4 Tbsp toasted sliced almonds, divided

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Week 2- Lunch: Sesame Kale Salad 1 Tbsp extra-virgin olive oil 1 Tbsp rice vinegar 1 Tbsp orange juice 1 Tbsp lemon juice 1 tsp freshly grated ginger 1 tsp honey Coarse salt and freshly ground black pepper 1 cup thinly sliced kale 1 cup thinly sliced Napa cabbage 1 carrot, peeled and coarsely grated 1/2 cup cooked quinoa 2 Tbsp finely diced red onion 1 tsp toasted sesame seeds

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Week 2- Lunch/Dinner: Black Bean-Brown Rice Patties 1 15-oz can black beans, rinsed and drained 1 3/4 cups cooked brown rice 2 scallions, chopped 2 cloves garlic, chopped 1/2 cup chopped cilantro 1 jalapeno, stemmed, seeded, and chopped 1 Tbsp flaxmeal 1 tsp ground cumin 2 Tbsp extra-virgin olive oil, plus more for drizzling Coarse salt

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Week 2- Lunch/Dinner: Roasted Vegetables with Quinoa 3 cups diced butternut squash 2 cups trimmed and halved brussels sprouts 2 Tbsp melted coconut or extra-virgin olive oil Coarse salt and freshly ground black pepper 1 tsp smoked paprika 1 clove garlic 2 Tbsp tahini 3 Tbsp apple cider vinegar 2 Tbsp extra-virgin olive oil 2 Tbsp water 1/4 cup chopped fresh chives 1/4 cup chopped fresh parsley 1/4 cup chopped fresh cilantro 1 cup cooked quinoa 2 1/2 cups baby spinach, divided

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Week 2- Lunch/Dinner: Broccoli and Chickpea Salad 4 cups broccoli florets 15-oz can drained and rinsed chickpeas 5 sliced scallions 1/2 cup chopped fresh parsley 1/3 cup toasted pine nuts 1 minced clove garlic 2 tsp Dijon mustard 1 tsp honey 1 Tbsp grated lemon zest 1/4 cup lemon juice 6 Tbsp extra-virgin olive oil Coarse salt and freshly ground black pepper

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Quinoa Sweet Potato Chili

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Sweet Potato Cauliflower Soup- good for week 1 1 large head cauliflower (the one I used was at least 7″ in diameter olive oil for drizzling Few dashes garam masala (optional) 3 medium to large sized peeled sweet potatoes, cut into 1″ pieces 1 sweet onion, diced 2 cloves garlic 7 cups filtered water

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Week 3- Breakfast: Roasted Red Pepper and Kale Frittata 1 Tbsp extra-virgin olive oil 1 sliced scallion 1 cup chopped kale 1/4 cup diced roasted red pepper Coarse salt and freshly ground black pepper 2 whisked large eggs

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Week 3- Breakfast: Banana-Apple Buckwheat Muffins 1/4 cup buckwheat flour 1 tsp baking powder 1/2 tsp ground cinnamon 1/8 tsp coarse salt 2 large eggs 1/2 mashed banana 1/4 cup honey 1/2 finely diced (peeled and cored) sweet apple (such as Honeycrisp) 1/4 cup chopped walnuts

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Week 3- Lunch: Shaved Carrot Salad with Baked Tofu 2 tsp rice vinegar 1 tsp toasted sesame oil 1 tsp honey 1 tsp toasted sesame seeds 1 sliced scallion Peeled ribbons of 1 carrot 1 cup thinly sliced kale 1/2 cup thinly sliced Baked Tofu Coarse salt

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Week 3- Lunch/Dinner: Avocado and Black Bean Tacos | 1/2 avocado 1/2 minced clove garlic 1 Tbsp lime juice Dash cumin Coarse salt and freshly ground black pepper Two corn tortillas 1/2 cup thinly sliced kale 1/4 cup cooked black beans 2 Tbsp toasted sunflower seeds

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Week 3- Lunch/Dinner: Spinach, Tofu, and Brown Rice Bowl | 1/2 cup cooked short-grain brown rice 2 tsp freshly grated ginger 1 minced clove garlic 3 cups water Coarse salt 1/2 cup thinly sliced Baked Tofu 1/2 cup baby spinach 1 thinly sliced scallion 1 Tbsp toasted sesame seeds

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Week 3- Lunch/Dinner: Spinach, Tofu, and Brown Rice Bowl | 1/2 cup cooked short-grain brown rice 2 tsp freshly grated ginger 1 minced clove garlic 3 cups water Coarse salt 1/2 cup thinly sliced Baked Tofu 1/2 cup baby spinach 1 thinly sliced scallion 1 Tbsp toasted sesame seeds

Spinach, Tofu, and Brown Rice Bowl - Whole Living Eat Well

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Week 2- Breakfast: Cardamom Quinoa Porridge 1/2 cup rinsed quinoa 1 3/4 cup unsweetened almond milk, divided 1/2 cup water 1/2 tsp vanilla extract pinch coarse salt 1/4 tsp ground cardamom or cinnamon 1 sliced pear, divided 4 Tbsp toasted sliced almonds, divided

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Week 2- Breakfast: Banana-Oat Pancakes 1/2 mashed banana 1/2 cup unsweetened almond milk 3 Tbsp flaxmeal 4 tsp coconut oil, divided 1/2 cup oat flour 1/2 cup unsweetened shredded coconut 1/4 cup orange juice 1/2 tsp baking powder 1/2 tsp ground cinnamon Pinch coarse salt Orange segments for serving Honey for serving

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Week 2- Lunch: Baked Sweet Potato with Greens 2 pricked sweet potatoes 1 Tbsp extra-virgin olive oil 1 thinly sliced small onion 1 stemmed and chopped bunch Swiss chard Coarse salt 1 sliced avocado, divided Cayenne Lemon

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Week 2- Lunch: Sesame Kale Salad 1 Tbsp extra-virgin olive oil 1 Tbsp rice vinegar 1 Tbsp orange juice 1 Tbsp lemon juice 1 tsp freshly grated ginger 1 tsp honey Coarse salt and freshly ground black pepper 1 cup thinly sliced kale 1 cup thinly sliced Napa cabbage 1 carrot, peeled and coarsely grated 1/2 cup cooked quinoa 2 Tbsp finely diced red onion 1 tsp toasted sesame seeds

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Week 2- Lunch/Dinner: Baked Salmon with Coconut Broth 1 smashed clove garlic 1/2 thinly sliced small red chile 1 chopped stalk lemongrass (outer layers removed) 1/2 cup Cleansing Broth 1 cup light coconut milk Two 5-oz skinless fillets wild salmon 2 Tbsp extra-virgin olive oil, divided Coarse salt 1/2 sliced red onion 1 cup thinly sliced carrots 1 sliced head baby bok choy 1 cup cooked brown rice, divided Sliced scallion, for garnish Lime, for garnish

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Week 2- Lunch/Dinner: Roasted Vegetables with Quinoa 3 cups diced butternut squash 2 cups trimmed and halved brussels sprouts 2 Tbsp melted coconut or extra-virgin olive oil Coarse salt and freshly ground black pepper 1 tsp smoked paprika 1 clove garlic 2 Tbsp tahini 3 Tbsp apple cider vinegar 2 Tbsp extra-virgin olive oil 2 Tbsp water 1/4 cup chopped fresh chives 1/4 cup chopped fresh parsley 1/4 cup chopped fresh cilantro 1 cup cooked quinoa 2 1/2 cups baby spinach, divided

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Week 2- Lunch/Dinner: Broccoli and Chickpea Salad 4 cups broccoli florets 15-oz can drained and rinsed chickpeas 5 sliced scallions 1/2 cup chopped fresh parsley 1/3 cup toasted pine nuts 1 minced clove garlic 2 tsp Dijon mustard 1 tsp honey 1 Tbsp grated lemon zest 1/4 cup lemon juice 6 Tbsp extra-virgin olive oil Coarse salt and freshly ground black pepper

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