V-CLEAN 3-DAY STARTER MEAL PLAN RECIPES AND SHOPPING LIST INCLUDES, MENU, RECIPES AND 3 Days of Breakfast, Lunch & Dinner all mapped out and ready to go Delicious new recipes developed with the busy 30 Clean challenger in mind. Easy shopping list conveniently coded so you can easily skip or double recipes, as needed.
Banana Nut Porridge (r) with Greens & Hemp Seeds on the Side Green Smoothie (r) with a Half of an Avocado on the Side (s) Sweet Potato Hash (r) with a Sliced Orange on the Side (s) PAGE 5 PAGE 9 PAGE 12 Collard Hummus Wraps (r) with Sliced Apple and Almond Butter on the Side(s) Kale & Red Rice Salad with Champagne Vinaigrette(r) Mason Jar Salad with Champagne Vinaigrette (r) PAGE 6 & 7 PAGE 10 PAGE 13 Stuffed Sweet Potato (r) with a Side Salad (s) Portobello Fajitas with a Side of Lentils (r) Tahini-Lime Spaghetti Squash (r) PAGE 8 PAGE 11 PAGE 14 & 15 (r) Recipe included (s) Suggested, included in shopping list Athletes or nursing moms are encouraged to add a mini-meal with extra protein. See page 17 for MINI-MEALS.
SHOPPING LIST PRODUCE Broccoli- 1 small head [H] Red cabbage- 1 small [F] Carrot- 2 large [B,J] Cauliflower- 1 small- choose a colored one if its available [J] Cilantro- 1 bunch [F,K] Collard leaves- 1 bunch [B,I] Cucumber- 1 small [E] Garlic- 1 bulb (5 cloves) [C,H] Garnet yam- 1 small, about 8 oz & 1 medium, about 20 oz [D,I] Fresh ginger root- 1 small [H] Butter lettuce- or any large leaf lettuce [K,L] Kale- Lacinato- 1 bunch [D,E,F] Button mushrooms- 3 [D,I] Portobello mushroom- 1 small [K] Red onion- 1 [D,I,K] Bell pepper- two colors- 2 [H,J,K] Radish- 1 bunch [J] Roma Tomato- 1 [K] Shallot- 1 large [G,H] Spaghetti squash- 1 small- about 30 oz [H] Sprouts- or sunflower sprouts- 1 clamshell [B] Zucchini- 1 large or 2 small [J] FRUIT & BERRIES Green apple- 1 [E,F] Apple- any color- 1 [L] Avocado- 2 firm but ripe [B,I,K,L] Banana- 2 [A,E] *Slice and freeze one Lemon- 2 choose Meyer if available [A,C,E] Lime- 4 [H,K] Orange- 1 [L] BULK DRY GOODS Slivered almonds- 1 oz [D] about ¼ cup Buckwheat groats- 1/2 cup [A] Orange lentils- 1/2 cup [K] Quinoa- 1/2 cup [J,D] Raw unsalted cashews- 2 oz [H] about ½ cup Raw unsalted pumpkin seeds- 2 oz [J] about ½ cup Raw unsalted walnuts- 2 oz [A,I] about ½ cup Red rice- 1/2 cup [F] Nutritional yeast- 2 tablespoons [I] SHELF ITEMS Almond butter- 1 tablespoon [L] Coconut milk- 1 can- full fat [A,E] Coconut aminos- 2 tablespoons [H] Garbanzo beans- 1 can or buy dry in bulk [C] *this recipe is optional, you can also buy store bought clean hummus if you prefer Organic shelled hemp seed- 6 tablespoons [A,E,F,L] Stone ground mustard- 2 tablespoons [G] Tahini- 1/2 cup [C,H] Pure vanilla- 1 teaspoon [A] Vegetable broth- 3 ½ cups [D,K,F] HERBS, SPICES & SEASONINGS Cayenne pepper- 1/2 teaspoon [H,K,L] Cinnamon- 1/2 teaspoon [A] Cumin- 1 ¼ teaspoons [I,K] Garlic powder- 1 ½ teaspoons [G,K] Paprika- 3/4 teaspoon [I,K] Fresh ground pepper- 1/2 teaspoon [G]
SHOPPING LIST CONTINUED & RECIPE KEY OIL & VINEGAR Avocado oil- 3/4 cup [G,I,K] Coconut oil- 1/2 cup [D,E,H] Extra-virgin olive oil- 6 tablespoons [C,K,L] Champagne vinegar- 1/4 cup [G] DELI Hummus- 1/2 cup- clean store bought [B] *or use the homemade hummus recipe to make your own (key [C]) DAY 1 [A] Banana Nut Porridge [B] Collard Hummus Wraps [C] Homemade Hummus - optional [D] Stuffed Sweet Potato DAY 2 [E] Green Smoothie [F] Kale & Red Rice Salad [G] Champagne Vinaigrette [H] Tahini-Lime Spaghetti Squash DAY 3 [I] Sweet Potato Hash [J] Mason Jar Salad [K] Portobello Fajitas with a Side of Lentils Suggested Items [L] (s) Items on the Meal Plan Option to PREP ahead
Banana Nut Porridge Prep: 10 min Soak: overnight Yields: 1 serving ½ cup buckwheat groats soaked overnight 1 teaspoon lemon juice 1 tablespoon hemp seeds 1 teaspoon pure vanilla ½ teaspoon cinnamon plus garnish ¼ cup coconut milk canned, full fat 1 small banana sliced 1 oz raw unsalted walnuts about a quarter-cup, chopped 1. Place the groats in a glass dish, cover them with warm water and stir in a teaspoon of lemon juice they ll double in size so make sure there is enough water to keep them covered throughout the night. Leave them out on the counter top. 2. The next morning, drain and rinse the groats well. They may be a little slimy - this is normal. 3. Add the groats, hemp, vanilla, cinnamon and coconut milk to a high-powered blender or food processor and blend on the highest setting until it s smooth. 4. Pour the porridge into your bowl and top it with sliced banana, walnuts and a dash of cinnamon. Serve with a side of greens, drizzled with extra-virgin olive oil, and topped with a tablespoon of hemp seeds (s).
Collard Hummus Wraps Prep: 10 min Yields: 1 serving 2-4 collard leaves depends on the size ½ cup hummus homemade or clean store bought 1 cup sprouts 1 large carrot grated ½ of an avocado sliced a couple onion slivers optional sea salt & cayenne pepper to taste 1. Rinse the collard leaves with hot water and pat them dry. Working on a flat, clean surface, trim off the thickest part of the collard green stem on the backside. Using a sharp paring knife, shave the dense stalk down until it is more or less the same thickness as the leaf. This insures that the leaf will bend nicely. 2. Spread the center of each leaf with equal parts hummus, sprouts, carrot, avo and onion and sprinkle with sea salt and cayenne. 3. Fold the sides in and roll the leaves up like a burrito, secure with picks if needed. Serve with an apple and one-tablespoon of almond butter on the side (s).
Homemade Hummus Prep: 10 min Yields: 4-6 servings 15 oz garbanzo beans soaked, sprouted & cooked or drained & rinsed 1/4 cup tahini 1/4 cup extra-virgin olive oil 1/4 cup spring water 1 garlic clove sliced 2-3 tablespoons lemon juice 1/2 teaspoon sea salt or to taste 1. Place all of the ingredients in the bowl of a food processor and run the machine for several minutes, stopping a few times to scrape down the sides, continue until the hummus is smooth and creamy. 2. Serve immediately or refrigerate to chill. Serve in the Collard Hummus Wraps (r). Bare in mind that unlike commercially produced products, these homemade versions don't have any preservatives or stabilizers, so you will need to keep it refrigerated and consume it within a week.
Stuffed Sweet Potato Prep: 15 min Cook: 60 min Yields: 1 serving 1 medium sweet potato about 20 oz 2 tablespoons coconut oil ¼ cup red onion diced 2 button mushrooms sliced thin ¼ teaspoon sea salt 3 kale leaves stems removed and chopped about ½ 1 oz slivered almonds about 1/4 cup Quinoa ½ cup quinoa 1 cup vegetable broth 1. Preheat oven to 400 and place the rack in the middle of the oven. 2. Scrub the sweet potato, pat it dry, rub it with coconut oil and pierce it several times with a fork. Wrap it tightly in foil and place it in the center of the oven. Cook for about an hour the time depends on the size of your potato. Check at 45 minutes by squeezing the potato in an oven mitt protected hand or inserting a sharp knife or fork into the center. The potato should feel quite soft, if not, return it to the oven and check again in 10 minutes. 3. Meanwhile cook the quinoa. Combine the quinoa with the broth in a medium saucepan. Bring to a boil, cover and reduce the heat to low. Simmer until the quinoa is fluffy and tender, about 15 minutes. Tip: If you pre-make the quinoa, toss it with a little extra-virgin olive oil and a dash of sea sa t before refrigerating, this keeps it from clumping together. 4. Allow the sweet potato to cool enough to handle (or heat it, if you ve prepped ahead). Slice the potato lengthwise and scoop out some of the flesh - about a half-cup - out of each side. Reserve it for another recipe, like soup or mashers. 5. Warm the coconut oil in a large skillet over medium-heat, add the onion, mushroom and sea salt and sauté for a few minutes. Add the kale and almonds and stir to combine. Sauté until the kale has begun to wilt. 6. Fill each potato with the quinoa filling and serve immediately. Serve with a side salad (s). Reserve the remaining quinoa for the Mason Jar Salads (r). NOTE: You can PREP the sweet potato and/or the quinoa in advance and then just reheat when you re going to make the dish. Or if you d like, the entire dish can be made ahead of time and reheated when you need it.
Green Smoothie Prep: 10 Min Servings: 1 ½ cup canned coconut milk full fat 1 tablespoon lemon juice 1 tablespoon coconut oil 3 of cucumber ½ small banana frozen ¼ green apple cored 3 kale leaves stems removed a pinch of cilantro 3 tablespoons organic shelled hemp seeds 8 ice cubes 1. Place all ingredients in the order listed into a high-powered blender or Vitamix and blend on high. Depending on the power of your blender, you may need to add a little extra liquid to thin out your smoothie and get a nice and creamy consistency. 2. Drink immediately. Serve with a half of an avocado drizzled with extra-virgin olive oil, lemon juice and a dash of sea salt (s).
Kale & Red Rice Salad Prep: 10 min Cook: 15 min Yields: 1 serving 1 cup lacinato kale leaves sliced thin 1 cup red cabbage sliced thin ¼ cup cilantro chopped ½ apple diced 1 tablespoon hemp seeds Red Rice ½ cup red rice 1 cup vegetable broth Champagne Vinaigrette ½ cup avocado oil ¼ cup champagne vinegar 2 tablespoons shallot sliced thin 1 teaspoon garlic powder 1 teaspoon sea salt ½ teaspoon fresh ground pepper 2 tablespoons stoneground mustard 1. Combine the rice with the broth in a medium saucepan. Bring to a boil, cover and reduce the heat to low. Simmer until the rice is fluffy and tender, about 15 minutes. Tip: If you pre-make the rice, toss it with a little extra-virgin olive oil and a dash of sea sa t before refrigerating, this keeps it from clumping together. 2. Allow the rice to cool before adding it to the salad. 3. Prepare the vinaigrette by placing all of the ingredients except for the mustard into the bowl of a food processor and purée. Add the dressing and the mustard to your storage container and shake to combine. 4. Add the kale, cabbage and 1/3 of the dressing to a large bowl and use your hands to work the dressing into the salad, softening it up a bit in the process. 5. Add the cilantro, apple and rice to the salad and toss to combine. 6. Serve and garnish with hemp seeds. Reserve the remaining 2/3 of vinaigrette for tomorrow s Mason Jar Salads (r). Reserve the remaining red rice for a future meal. NOTE: You can PREP the red rice and the champagne vinaigrette in advance. Or PREP the entire salad and refrigerate it until you need it.
Portobello Fajitas with a Side of Lentils Prep: 15 min Cook: 20 min Yields: 1 serving 1 tablespoon avocado oil ¼ cup onion sliced thin ¼ cup bell pepper sliced thin 1 small portobello mushroom stem removed, sliced thin 2 tablespoons cilantro chopped ½ firm avocado sliced thin ½ roma tomato diced 2-3 butter lettuce leaves or large leaf lettuce Fajita Seasoning 1 teaspoon cumin ½ teaspoon garlic powder ½ teaspoon paprika ½ teaspoon sea salt 1/8 teaspoon cayenne pepper Lentils ½ cup orange lentils 1 ½ cups vegetable broth 1 tablespoon extra-virgin olive oil 1 teaspoon lime juice ¼ teaspoon sea salt a pinch of fresh cilantro for garnish 1. Combine the lentils with the broth in a medium saucepan. Bring to a boil, cover and reduce the heat to low. Simmer until the lentils are tender, about 15 minutes. 2. Mix together the fajita seasonings and set aside. 3. When the lentils are done, add the olive oil, lime and one-teaspoon of the fajita seasoning. Stir to combine and cover until you re ready to serve. 4. In a large mixing bowl add your onion, mushroom and bell pepper. Add a tablespoon of avocado oil and one-tablespoon of the fajita seasoning. Toss to coat the vegetables. 5. Preheat a large skillet over medium-heat and place the vegetables into the hot skillet, sauté until fully cooked a couple minutes. 6. Lay out the lettuce leaves and layer your tacos with the fajita vegetables, avocado, tomato and cilantro.. t a o t a t c a t o. Reserve the remaining lentils for a future meal.
Sweet Potato Hash Prep: 10 min Cook: 10 min Yields: 1 serving 1 small garnet yam about 8 oz, peeled & sliced into half-inch cubes 2 tablespoons onion 1 tablespoon avocado oil 1 mushroom sliced thin 2 collard leaves or kale stems removed and chopped ½ of an avocado sliced 1 oz raw unsalted walnuts about ¼ cup 2 tablespoons nutritional yeast ¼ teaspoon paprika ¼ teaspoon cumin ¼ teaspoon sea salt 2 tablespoons spring water 1. Add the cubed potato, onion and oil to a small mixing bowl and toss to coat. 2. Warm a large heavy skillet over medium-low heat and add the potatoes. 3. Cover and cook for about 5-7 minutes, stirring occasionally, so they don t burn. 4. Meanwhile add all of the sauce ingredients to a small bowl and whisk to combine. Set aside. 5. Add the collard and mushrooms, stir and cook for a few more minutes until the collard begins to wilt. 6. Turn off the heat, add the sauce and stir to combine. 7. Serve immediately and top with sliced avocado and raw walnuts. Serve with a sliced orange on the side (s). Hash Sauce
Mason Jar Salad Prep: 10 min Yields: *2 servings *bonus an extra serving for lunch this week ½ cup champagne vinaigrette made yesterday 1 small cauliflower break into small florets 1 large zucchini sliced and quartered 1 yellow bell pepper diced into half-inch pieces 1 large carrot sliced and quartered 8 radish sliced and quartered 1 cup quinoa made yesterday 2 oz raw, unsalted pumpkin seeds about a ½ cup 1. Prep the veggies and begin filling your jars, splitting ingredients into each jar. Layer in order of dressing, cauliflower, zucchini, bell pepper, carrot, radish, quinoa and top with the pumpkin seeds. 2. Upon serving, shake well and transfer to a salad bowl. Or, if you would like to eat straight from your mason jar, leave a few inches of room at the top so you have room to shake and combine the ingredients before eating. Reserve the second salad for a lunch this week. Notes: Mason jar salads are limitless- they are perfect for on the go and can be prepared days ahead Always layer in this order: dressing, hearty vegetables, beans and/or less hearty vegetables, protein and, lastly, your lettuce, nuts and seeds. This recipe uses a mason jar. Use a wide mouth quart size jar, or any other container if you don t have one. But keep in mind your salad will stay fresher for longer if it s in a glass container.
Tahini-Lime Spaghetti Squash Prep: 15 min Cook: 30 min Yields: *2 servings *bonus an extra serving for tomorrow s lunch 1 small spaghetti squash about 30 oz ½ cup bell pepper diced fine ¼ cup shallot sliced thin 2 cups broccoli sliced into florets ½ cup raw unsalted cashews Tahini-Lime Sauce ¼ cup tahini ¼ cup lime juice ¼ cup coconut oil 2 tablespoons fresh ginger peeled & chopped fine 4 garlic cloves sliced 2 tablespoons coconut aminos ¼ teaspoon cayenne pepper 1. Preheat oven to 400 and place the rack in the middle of the oven. 2. Slice the squash in half using a chef's knife to cut the spaghetti squash lengthwise from stem to tail. Spaghetti squash are really tough and hard, so be cautious and work slowly. You can cradle the squash in a dishcloth to keep it steady as you cut. 3. Use a soupspoon to scrape out the seeds from inside the squash. 4. Place the squash halves cut-side down in a roasting pan and pour in a half-cup of spring water. Cover the pan with aluminum foil and place in the oven for 30 minutes. Smaller squash will cook more quickly than a larger squash. The squash is ready when you can easily pierce a fork through the flesh. 5. Meanwhile, prepare the sauce by placing all of the ingredients into the bowl of a food processor and blend on high until it s smooth. Set aside. 6. Add spring water to the bottom of a double pot or pot with steamer basket and place over medium-high heat, cover and bring to a boil. 7. Slice the broccoli into florets and place them into the steamer basket, steam for about 3-5 minutes - they should still be vibrant green and slightly crisp. 8. Upon removing the squash from the oven- scrape out the center using a fork to gently pull the squash flesh from the peel and to separate the flesh into strands. The strands wrap around the squash horizontally- rake your fork in the same direction as the strands to make the longest "noodles. Take caution with this step, as the squash is very hot, you may want to use a dishcloth to support the squash while you separate the strands. 9. In a medium-mixing bowl, toss the spaghetti squash with the bell pepper, sliced shallot and half of the sauce.
10. Plate the squash, add the broccoli and garnish with the remaining sauce and raw cashews. Reserve the second serving for tomorrow s lunch. Note: If you ve premade the squash, heat it in a skillet over medium-heat along with the pepper, shallot and sauce.
phresh & Clean Salad Dressings Dressings are not included in the shopping list Super Kale Dressing Yields: 1-2 servings 2 tablespoons tahini 1 tablepoon spring water 1 tablepoon lemon juice 1 tablepoon avocado oil 1 tablepoon coconut aminos Lemon-Tahini Dressing Yields: 1-2 servings 2 tablespoons tahini 2 tablespoons lemon juice 1 teaspoon avocado oil ½ teaspoon garlic powder ¼ teaspoon sea salt fresh ground pepper to taste Tangy Dressing Yields: 1-2 servings 2 tablespoons avocado oil 2 tablespoons dijon mustard 1 teaspoon apple-cider vinegar ½ teaspoon sea salt fresh ground pepper to taste Asian Dressing Yields: 1-2 servings 1 tablespoon sesame oil 1 tablespoon avocado oil 1 tablespoon coconut aminos 1 teaspoon fresh ginger chopped fine 1 teaspoon white wine vinegar ¼ teaspoon red pepper flakes 1 garlic clove minced Orange~Poppy Dressing Yields: 1-2 servings 2 tablespoons avocado oil 2 tablespoons fresh orange juice ½ teaspoon dijon mustard 1 teaspoon poppy seeds ½ teaspoon sea salt fresh ground pepper to taste PREPARATION FOR THE RECIPES LISTED ABOVE Add all ingredients to a small mixing bowl and whisk to combine. Goddess Dressing Servings: 4 4 green onion stalks chopped 2 tablespoons lemon juice ½ cup avocado oil ½ avocado 2 teaspoons sea salt fresh ground pepper to taste Lemon~Basil Dressing Servings: 4 2 tablespoons dijon mustard 2 tablespoons lemon juice ½ cup avocado oil ¼ cup basil leafs sliced thin 1 teaspoon sea salt PREPARATION FOR THE RECIPES LISTED ABOVE Add all ingredients to the bowl of a food processor and purée. Champagne Vinaigrette Yields: 2-3 servings ¼ cup avocado oil 2 tablespoons champagne vinegar 1 tablespoon shallot sliced thin ½ teaspoon garlic powder ½ teaspoon sea salt ¼ teaspoon fresh ground pepper 1 tablespoon stoneground mustard Add all ingredients except for the mustard to the bowl of a food processor and purée. Stir in the mustard. " Double or triple the recipe for salad dressing on the go " I ve chosen to use avocado oil in my dressings because it doesn t solidify when refrigerated. If you re planning to use the dressing freshly made, feel free to sub extra-virgin olive oil. " Store in the refrigerator for up to a week.
3O VCLEAN MINI MEALS 1/2 avocado "cup" topped with sunflower seeds celery sticks with 1 TBSP almond or sunflower seed butter & sprinkle w/ raisins or goji berries banana with 1 TBSP almond or sun butter (sprinkled with hemp or chia seeds - optional) apple & nut butter sandwich *raw* sweet potato, peeled and sliced into discs topped w/ 1 TBSP nut butter coconut milk, avocado & berry "yogurt" apple or pear with 1 TBSP nut butter TRAIL MIX sunflower seed pumpkin seed almond coconut flakes dried cranberries dried blueberries TRAIL MIX 2 TBSP Raw Pumpkin Seeds, 1 TBSP Raw Cacao Nibs, 1TBSP Goji Berries baked sweet potato w/ guacamole VEGGIE STICKS WITH olive tapenade babaganoush tahini dip (2 minute tahini Dip) hummus guacamole cooked sweet potato, avocado, & nut butter sandwich handful of raw nuts and veggie sticks roasted cauliflower "popcorn" with nutritional yeast & tahini dip blanched green beans w/ almonds & EVOO roasted garbanzo beans with cut veggies 1/2 tomato or avocado filled w/ garbanzo bean salad* chia pudding "parfait" w/ coconut butter & fresh fruit 4 oz carrot soup w/ garbanzo beans 4 oz butternut squash soup 4 oz lentil or curry soup w/ coconut oil SOUP winter squash w/ coconut manna & almonds whipped full fat coconut milk w/ fruit & almonds 4 oz T30C Perfect Smoothie garbanzo beans over celery sprinkled w/ flax meal or flax seeds pesto sauce over sliced tomatoes And in emergency situation, Lara or Kit Bars Better yet... make your own energy bar, with a mix of your favorite raw nuts, dried fruit & dried kale.
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