ISBN-10:
0989558681
ISBN-13:
9780989558686
Pub. Date:
Publisher:
28 Days of Clean Eating: The Healthy Way to Kick Dieting Forever

28 Days of Clean Eating: The Healthy Way to Kick Dieting Forever

by Sonoma Press (Created by)

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Overview

Clean Eating Is Easy. Clean Meal Planning Should Be, Too.



The beauty of eating clean is that it just makes sense—fresh, whole foods are by nature delicious and nutritious. If only deciding what to cook for breakfast, lunch, and dinner were as uncomplicated.



Now it is, with a 28-day meal plan developed by the creators of the New York Times Bestseller Clean Eating Made Simple. In these pages, you’ll find:



• Weekly menus of breakfast, lunch, and dinner recipes—even snacks and dessert

• Grocery shopping lists with the exact amounts you’ll need to buy. No waste!

• Prep ahead tips to make a week’s worth of cooking completely doable.

• 150 recipes, including 101 vegetarian recipes



These recipes prove that when you consume the best ingredients in sensible amounts, you won’t need to take extreme measures to cut fat, calories, and sugar.



It’s never been easier to start and stick to clean eating—and clean your plate in the process.


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Product Details

ISBN-13: 9780989558686
Publisher: Arcas Publishing
Publication date: 12/01/2014
Pages: 328
Sales rank: 1,148,673
Product dimensions: 5.90(w) x 8.90(h) x 1.20(d)

About the Author

Arcas Publishing was founded in 2013 by veterans of the technology and digital media industries. Using a

data-driven approach, Arcas identifies topics of consumer interest and produces extensively-researched, high-

quality books that enable readers to lead healthier, more fulfilling lives. Arcas Publishing has worldwide

distribution, and is based in Berkeley, California.

Table of Contents

Introduction



Part One: Understand



Chapter One: Cleaning Up Your Diet

Chapter Two: Preparing to Eat Clean

Chapter Three: Week-by-Week Clean Eating Meal Plans

Week One

Week Two

Week Three

Week Four



Part Two: Act



Chapter Four: Smoothies

Triple-Berry Smoothie

Tropical Smoothie

Almond-Cherry-Vanilla Smoothie

Avocado-Lime Smoothie

Mango Lassi Smoothie

Green Tea, Cucumber, and Mint Smoothie

Ginger-Coconut Smoothie

Peach-Oat Smoothie

Banana, Strawberry, and Walnut Smoothie

Chocolate-Peanut Butter Smoothie



Chapter Five: Breakfast

Streusel-Topped Blueberry Muffins

Pumpkin-Pecan Breakfast Cookies

Spinach-Red Pepper Frittata with Feta

Eggs Baked in Toast Cups

Scrambled Egg, Black Bean, and Avocado Breakfast Burritos

Hash Brown Scramble

Nutty Whole Grain Waffles

Slow-Cooker Overnight Oatmeal with Fresh Cherries and Maple Syrup

Yogurt-Berry Parfaits

Eggs Poached in Spiced Tomato Sauce

Vegetable Omelet with Goat Cheese

Mini Sausage-Cheddar Cheese Quiches

Baked Banana French Toast

Banana Nut Bread

South-of-the-Border Breakfast Strata



Chapter Six: Lunch

Mediterranean Turkey Wrap

Almond Butter-Apple Sandwiches

Three-Bean Farro Salad

Turkey-Cucumber Sandwiches with Mashed Avocado

Creamy Asparagus Soup

Chicken-Quinoa Salad with Oranges, Olives, and Feta

Curried Vegetable Soup

Southwestern Salad with Shrimp and Black Beans

Pasta Salad with Avocado-Pesto Cream Sauce

Corn and Potato Chowder with Bacon

Tuna-Barley Salad with Roasted Red Peppers and Artichokes

Chicken-Pesto BLT

Minestrone Soup

Black Bean Soup

Beef and Blue Cheese Quesadillas



Chapter Seven: Snacks

Crunchy Cumin-Spiced Chickpeas

Chocolate-Almond Dip with Strawberries

Roasted Carrot Dip

Sweet and Spicy Nuts

Creamy Spinach-Artichoke Dip

Salt and Pepper Kale Chips

White Bean Hummus

Spiced Pecan-Almond Granola with Dried Fruit

Slow-Cooker Overnight Applesauce

Beet Chips with Creamy Goat Cheese Dip

Herbed Pita Chips

Baked Tortilla Chips

Tabbouleh

Cranberry-Cinnamon-Oat Bars

Parmesan Popcorn



Chapter Eight: Vegetarian Dinners

Curried Chickpeas with Spinach and Brown Basmati Rice

Grilled Mini Veggie Pizzas

Mushroom-Barley Risotto

Portabello Burgers with Onions, Blue Cheese, and Smoky Sweet Potato Fries

Sweet Chile Tofu and Vegetable Stir-Fry with Brown Rice Noodles

Grilled Tofu Kabobs

Roasted Butternut Squash and Couscous Pilaf

Summer Panzanella

Falafel Pitas with Tzatziki Sauce

Eggplant Stuffed with Quinoa, Tomatoes, and Feta

Garden Pasta Sauce and Parmesan Spaghetti Squash

Vegetable Fried Rice

Vegetarian Chili

Loaded Pinto Bean Nachos

Thai Lettuce Wraps

Roasted Beet, Pear, and Spinach Salad

Caprese Panini

Creole Beans and Rice

Zucchini and Spinach Lasagna



Chapter Nine: Fish and Seafood Dinners

Spice-Rubbed Salmon with Citrus Salsa and Steamed Green Beans

Honey-Tamari Salmon

Sesame Tuna with Edamame Salad

Tuna Nicoise Salad

Fish Tostadas

Tilapia Piccata with Sun-Dried Tomato Rice Pilaf

Blackened Catfish with Confetti Coleslaw

Halibut with Warm Tomato Topping

Baked Fish in Parchment



Thai Shrimp and Sugar Snap Pea Curry

Crispy Coconut Shrimp

Shrimp Succotash

Seared Scallops with Chimichurri and Roasted Potatoes

Seared Scallops with Mango Salsa

Steamed Mussels in Tomato-Fennel Broth



Chapter Ten: Meat and Poultry Dinners

Grilled Flank Steak with Cucumber, Tomato, and Corn Relish

Slow-Cooked Italian Pot Roast and Vegetables

Shredded Beef Tacos

Mini Meatloaves with Mashed Potatoes and Green Beans

Stuffed Peppers

Steak with Onion-Mushroom Sauce

Shepherd’s Pie

Braised Pork Loin with Dried Figs and Roasted Asparagus

Peanut Noodles with Shredded Pork and Vegetables

Pork Stir-fry

Cajun Pork Chops with Creamed Corn and Grilled Okra

Pork and Peach Skewers

Maple-Sage Pork Tenderloin

Pulled Pork Sandwiches

Sausage, Lentil, and Kale Stew

Grilled Honey-Mustard Chicken with Marinated Tomatoes and Cucumbers

Chicken Pasta Puttanesca

Chicken Breasts Stuffed with Roasted Red Peppers, Olives, and Feta

Lemon-Garlic Roasted Chicken with Steamed Broccoli and Wild Rice

Panko-Pecan Crusted Chicken Tenders with Steamed Broccoli

Moroccan Braised Chicken Thighs

Tandoori Chicken Kabobs

Chicken Tetrazzini

Skillet Barbecue Chicken

Turkey Cutlets with Cranberry Relish and Mashed Sweet Potatoes



Chapter Eleven: Dessert

Dark Cherry, Pistachio, Coconut, and Bittersweet Chocolate Bark

Broiled Grapefruit with Honeyed Yogurt

Quick Vanilla Bean Pudding

Fudgy Chocolate Chunk-Pecan Brownies

Strawberry Shortcakes

Frozen Blueberry-Granola Bars

Apple Crumble

Yogurt Cheesecakes with Berry Topping

Lemon-Lime Granita

Amaretti Cookies

Coconut Cream Pie

Dark Chocolate Bread Puddings

Apple-Raisin Rice Pudding

Chocolate-Dipped Peppermint Meringues

Carrot Cake Cupcakes



Chapter Twelve: Kitchen Staples—Condiments, Sauces, and Dressings

Homemade Mayonnaise

Homemade Marinara Sauce

Spicy Chipotle Ketchup

Smoky Barbecue Sauce

Honey Mustard Dipping Sauce

Basil Pesto

Chunky Guacamole

Fresh Salsa

Tzatziki Sauce

Quick Olive-Pepper Tapenade

Creamy Caesar Dressing

Creamy Ranch-Style Dressing

Honey-Balsamic Vinaigrette

Cilantro-Lime Vinaigrette

Mustard-Thyme Vinaigrette

Asian Marinade

Creamy Homemade Peanut Butter

Chocolate Sauce

Warm Berry Sauce

Coconut Whipped Cream

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