Clean Eating Week Two, Lunch & Dinner Suggestions

Each option can be used max. twice per week and only one time per day. Try to avoid eating similar food for lunch and dinner. Keep sandwiches only for lunch.

 

  1. Soup

You can eat any kind of soup, as long as you have made it yourself and is not coming out of package. In soups where you need to add only water or you only need to heat them up – are one big package of unhealthy, unnecessary items, so called “food”. Don’t be lazy, make a bigger pan of soup, eat with your family and what is leftover pack it in smaller buckets with lid and freeze it for the next time. Beside that, homemade soup taste better than any other soup from the supermarket!

  1. Polenta with bell pepper, zucchini, tomatoes and Parmesan cheese
  1. Roasted mix potato with chicken thigh and veggies

Cut chicken on smaller cubes and fry it quickly on coconut oil. Leave it a bit red (it will get well done when in the oven). Take an oven dish, put there the chicken and add on cubes cut potato, strings of bell pepper, zucchini cubes, tomatoes, carrots (any kind of veggies you like) and put it in the oven. Add herbs and spices, salt, pepper and a bit of water. I like fresh rosemary. Leave in the oven, on 160 degrees until golden brown. Every once and there stir it, if necessary.

  1. Cooked quinoa with mushrooms, broccoli, chicken thigh
  1. White beans with tomato sauce and mozzarella

If no time to boil the beans by you, then buy them pre-boiled already (there is might a chance that you can buy them in a tomato sauce as well). Check that it contains zero sugar. Heat them up in a pan on coconut oil, add herbs and spices you like (dry chili, black pepper, salt) and mozzarella. Wait until mozzarella melted and dish is ready.

 

WEEK ONE (those suggestions you can add to all the other weeks)

–> Dressing for the salads (number 4. – 9.): avocado/extra virgin olive oil and lemon juice/apple vinegar

–> Dressing for the salads (number 10. – 11.): hemp seed oil/extra virgin olive oil and a bit of dark balsamic vinegar

–> Dressing for the lettuce topping (number 12. – 15.): pumpkin seed oil/extra virgin olive oil + few drops of dark balsamic vinegar

  1. Chicken wrap with yoghurt dip (recipe)

Multigrain tortilla + lettuce + zucchini + carrot + radish + cherry tomato + bell pepper + cucumber + olive tapenade + avocado + pumpkin seeds + chicken thighs (fried on coconut oil in a pan, pinch of salt, black pepper)

  1. Tuna wrap with yoghurt dip (recipe)

Multigrain tortilla + lettuce + zucchini + carrot + radish + cherry tomato + bell pepper + cucumber + olive tapenade + avocado + pumpkin seeds + tuna spread (tuna in natural water, a spoon of greek yoghurt, spoon of capers)

  1. Falafel wrap with yoghurt dip (recipe)

Multigrain tortilla + lettuce + zucchini + carrot + radish + cherry tomato + bell pepper + cucumber + olive tapenade + avocado + pumpkin seeds + falafel

  1. Green salad with Chicken

Mix lettuce + zucchini + carrot + radish + cherry tomato + bell pepper + cucumber + olive tapenade + avocado + chicken + pumpkin seeds

  1. Green salad with Tuna

Mix lettuce + zucchini + carrot + radish + cherry tomato + bell pepper + cucumber + olive tapenade + avocado + tuna + pumpkin seeds

  1. Green salad with Falafel

Mix lettuce + zucchini + carrot + radish + cherry tomato + bell pepper + cucumber + olive tapenade + avocado + falafel + pumpkin seeds

  1. Green salad with Feta

Mix lettuce + zucchini + carrot + radish + cherry tomato + bell pepper + cucumber + olive tapenade + avocado + feta + pumpkin seeds

  1. Green salad with Cottage Cheese

Mix lettuce + zucchini + carrot + radish + cherry tomato + bell pepper + cucumber + olive tapenade + avocado + cottage cheese + pumpkin seeds

  1. Green salad with Egg

Mix lettuce + zucchini + carrot + radish + cherry tomato + bell pepper + cucumber + olive tapenade + avocado + egg + pumpkin seeds

  1. Beet Root salad with Feta

Mix lettuce + chicory + beet root + green apple + cranberries + feta + walnuts

11.  Beet Root salad with Cottage

Mix lettuce + chicory + beet root + green apple + cranberries + cottage cheese + walnuts

  1. Sandwich Avocado

2 sliced multigrain bread + avocado spread + dry tomatoes + lettuce with dressing

  1. Sandwich Hummus

2 sliced multigrain bread + homemade hummus + dry tomatoes + cucumber + lettuce with dressing

  1. Sandwich Feta & Cranberries

2 sliced multigrain bread + feta + dry tomatoes + cranberries + lettuce with dressing

  1. Sandwich Cottage cheese

2 sliced multigrain bread + cottage cheese + dry tomatoes + avocado + lettuce with dressing

  1. Salmon with broccoli & brown rice

Grill the salmon or bake it in the pan with a bit of a coconut oil. Boil the broccoli and brown rice. You can use some yoghurt dip sauce (recipe).

  1. Shrimps with stir fried veggies (recipe)

Melt a spoon full of coconut oil in a pan on a high fire. When hot, add shrimps. Watch for the shrimp’s color, when more white (it takes only few minutes) take them out and put them on a side. Don’t clean the pan. Add a spoon of coconut oil and let it melt on medium fire. Pick different vegetables (Chinese cabbage, carrot, bell pepper, broccoli, tomatoes, zucchini, etc), cut them on smaller pieces and put them in the pan. Add fresh ginger, lemon grass, dry chili and black pepper for the flavors. Start with the hardest veggies; continue with the softer ones (those need less time to be done). If you like, you can add some soya sauce as well (check labels – no added sugar!). When vegetables finished (they should be still crunchy and colorful), add the shrimps. Fry it for another minute. Food is ready! Enjoy!

 

 

 

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