BuzzFeed Life's Clean Eating Challenge is a two-week plan that's all about eating real food in order to feel great and have more energy. The food is low-carb and gluten-free with an emphasis on lean protein, healthy fats, and lots of fresh produce. There's no processed food allowed; every meal is homemade.
It's important that you follow the meal plan in order starting with Day 1 since most of the recipes call for leftover ingredients from previous days. But you can start any time and find full instructions here. Aim to eat every 3-4 hours and try not to eat within two hours of bedtime.
Soft-Scrambled Eggs with Kale and Parmesan Cheese
Makes 1 serving
INGREDIENTS
½ batch roasted kale (leftover from Wednesday's dinner)
2 large eggs*
freshly ground pepper
1 teaspoon water
2 teaspoons olive oil
½ ounce Parmesan cheese, grated
*Men, use 3 eggs
PREPARATION
Heat a large, nonstick skillet over medium heat. When the skillet is hot, add the roasted kale and cook, stirring often, to heat the kale through and cook it a little bit more, about 2 minutes. When the kale is hot and soft, transfer it to a serving plate while you cook the eggs.
Crack the eggs into a medium bowl, then add freshly ground pepper and a teaspoon of water, at room temperature or colder. Whisk everything together with a fork or small whisk until thoroughly beaten and slightly bubbly.
Wipe out the nonstick skillet with a paper towel or clean cloth. Heat the olive oil in the non-stick skillet over medium-low heat. Pour in the egg mixture, then use a rubber spatula to move the eggs constantly around the pan, scraping the bottom to mix the bits of cooked egg with the still-runny egg. Continue to do this until the eggs are cooked through and have a soft curd texture (like cottage cheese). If you like your eggs more well-done, you can keep cooking them.
As soon as the eggs are done, turn off the heat, add the Parmesan, stir everything once with the spatula, then plate the cheesy scrambled eggs on top of the kale.
351 calories, 23.3 g fat (6.9 g saturated fat), 15.9 g carbohydrate (5.2 g dietary fiber, 3.8 g sugars), 22.6 g protein, 382 mg cholesterol, 428 mg sodium
Salmon Salad with Grapefruit, Pistachios, and Infused Lemon Vinaigrette
Salmon Salad with Grapefruit, Pistachios, and Ginger-Lemon Vinaigrette
Makes 1 serving
INGREDIENTS
1 tablespoon infused lemon juice (leftover from Sunday's lunch) (or plain lemon juice, if you prefer)
sprinkle of paprika
⅛ teaspoon kosher salt
1 teaspoon olive oil
2 cups arugula
1 4-ounce fillet* steamed salmon (leftover from Thursday's dinner), cut in 1-inch pieces
½ grapefruit, peeled and segmented
10 raw, unsalted pistachios, chopped (20 pistachios for men)
*Men, use a 8-ounce fillet
PREPARATION
Combine lemon juice, paprika, and kosher salt in a medium mixing bowl, and whisk to combine. Add the olive oil slowly, continuing to whisk vigorously. When the vinaigrette is thoroughly combined, add arugula. Toss to coat the greens with the vinaigrette, then add the salmon pieces, grapefruit segments, and pistachios, and toss to combine.
If you're packing this lunch to-go: Make the vinaigrette and store it in a small airtight container. Combine the arugula, salmon, grapefruit and pistachios in a large airtight container. Keep everything in the fridge until you're ready to eat, then toss the salad with the vinaigrette and eat.
352 calories, 16.1 g fat (1.4 g saturated fat), 18.9 g carbohydrate (3 g dietary fiber, 2 g sugars), 31.6 g protein, 76 mg cholesterol, 264 mg sodium
Cherry Tomato, Chickpea and Parsley Salad
Makes 1 serving
INGREDIENTS
½ cup cherry tomatoes, halved
½ recipe paprika-roasted chickpeas (leftover from dinner on Wednesday)
2 tablespoons parsley leaves, roughly chopped
squeeze of lime juice
PREPARATION
Combine cherry tomatoes, roasted chickpeas, and parsley in a small mixing bowl. Drizzle with the olive oil and toss to coat. To serve, squeeze a lime wedge over the salad.
If you're packing this snack to-go: Make the salad as directed, and pack it in a small tupperware container with the unsqueezed lime wedge. Store in the fridge until you're ready to eat, then serve cold or at room temperature with a squeeze of lime.
234 calories, 6.4 g fat, (0.8 g saturated fat), 39.6 g carbohydrate (6.1 g dietary fiber, 3.6 g sugars), 6.8 g protein, 0 mg cholesterol, 401 mg sodium
Quinoa and Zucchini Salad with Scallions, Mint and Crushed Almonds
Makes 1 serving
INGREDIENTS
½ tablespoon olive oil
1 large zucchini, cut into coins ½-inch thick
⅛ teaspoon kosher salt
freshly ground pepper
2 scallions, whites and greens separated, thinly sliced
1 clove garlic, minced
½ cup cooked quinoa (leftover from Thursday's dinner) at room temperature
2 tablespoons mint leaves, roughly chopped
juice of ½ lime
10 raw, unsalted almonds, chopped (20 almonds for men)
PROCEDURE
Heat olive oil in a large skillet over medium-high heat. When oil is hot, add the zucchini coins and season with kosher salt and freshly ground pepper. Turn the heat down to medium and let the zucchini cook without touching it until the underside of the coins are golden brown, about 2 minutes. Flip the zucchini coins and let them cook without moving them until both sides are golden brown and the zucchini is al dente, 2-3 minutes more. Add the sliced scallion whites and minced garlic and cook everything, stirring often, just until the garlic is fragrant and the scallion whites are starting to soften, about 30 seconds more.
Transfer the zucchini to a medium, heatproof mixing bowl. Add the remaining ingredients and toss everything together.
357 calories, 19.7 g fat (1.8 g saturated fat), 40 g carbohydrate (9.8 g dietary fiber, 7.2 g sugars) 10.6 g protein, 0 mg cholesterol, 153 mg sodium
Heat olive oil over medium-high heat in a large skillet, then add the zucchini slices.
Turn the heat down to medium then let them cook for 2 minutes. Flip them over carefully.
Let them cook for two more minutes, so that both sides are browned.
Add the scallion whites and the minced garlic and cook, stirring often, just until the garlic is fragrant.
Transfer the zucchini to a bowl, then add all the other ingredients and toss it together.
DAY 13 (FRIDAY) TOTAL NUTRITIONAL INFORMATION:
1,399 calories, 74.2 g fat (16.4 g saturated fat), 118.4 g carbohydrate (25.6 g dietary fiber, 19.1 g sugars), 73.6 g protein, 458 mg cholesterol, 1,258 mg sodium
OMG you just finished day 13! ONE. DAY. MORE!
So, you’re taking the Clean Eating Challenge? We’d love to see how it goes! Post your photos to Instagram or Twitter and tag them #BuzzFeedCleanEating
BuzzFeed Food editors tested the entire Clean Eating Challenge and can vouch for the validity and deliciousness of every recipe. If you have questions about the challenge or any of the dishes, you can email Christine Byrne.