Health & Fit: Healthy Eating Project Menus days 15 - 21

30 bright, bold and zingy recipes to boost your mood

  30 bright, bold and zingy recipes to boost your mood Bring some color into your cooking to add sunshine to cold, gray days. From easy breakfasts and quick lunches to winning dinners and comforting bakes, we've chosen 30 bright, bold and zingy recipes to add welcome cheer to winter.

the menus for days 15-21 are here © Provided by Life Currents the menus for days 15-21 are here

Here’s the next edition of the healthy eating cleanse. Menus for days 15-21 are on this page.

the menus for days 15-21 are here © Provided by Life Currents the menus for days 15-21 are here

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Day 15

Breakfast

  • 1 cup cooked oatmeal with 2 teaspoons wheat germ and ½ cup almond milk
  • 1 fresh fruit

Lunch

  • 1 cup veggie soup, your choice
  • 1 slice whole wheat bread
  • 2 cups greens, ¼ chopped mushrooms, ¼ cup red peppers, with 1 tablespoon red wine vinegar, 1 teaspoon olive oil, and ½ teaspoon dried basil
  • 1 fresh fruit

Dinner

A Nutritionist Just Revealed the #1 Worst Food to Eat for Yeast Infections

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  • Tacos: 1 ounce lean ground beef or 2 Tablespoons (affiliate link) soy crumbles, 8 tablespoons cooked lentils, 3 tablespoons stewed tomatoes, ¼ tomato, chopped, ½ cup chopped lettuce, ½ ounce shredded low-sodium low-fat cheddar cheese, 2 tablespoons mashed avocado, layered in 2 tortillas
  • 1 cup brown rice with 2 tablespoons salsa

Snack

  • 1 apple

Day 16

Breakfast

  • 1 whole wheat English muffin with 1 tablespoon almond butter or peanut butter with 1 sliced banana

Lunch

  • Fresh veggie plate: 1 cup cauliflower florets, 1 carrot, and 3 cherry tomatoes with 2 tablespoons plain yogurt mixed with 1 teaspoon chopped chives and ¼ teaspoon thyme leaves
  • 1 cup low-sodium vegetable soup
  • 1 cup green salad with 2 teaspoons white wine vinegar

Dinner

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  10 Best Men’s Cycling Shorts for a More Comfortable Ride Whether you’re looking for shorts, bibs or baggies, these are our favorite men’s cycling shorts for long days in the saddle.

  • Beef stew: 2 ounces lean beef, tofu, or soy crumbles simmered in 1 cup water or low-sodium broth with 1 cup chunked carrots, 1 cup chunked potatoes, ½ cup sliced onions, 1 fresh garlic clove minced, 2 tablespoons parsley, 1 teaspoon basil, 1 teaspoon oregano
  • 1 cup cooked barley or barley/rice mixture, flavored with ¼ teaspoon marjoram, ¼ teaspoon chopped onions, and ¼ teaspoon garlic powder
  • 1 slice whole wheat bread

Snack

  • 2 ounces unsalted pretzels
  • 1 orange

Day 17

Breakfast

  • Yogurt with Fruit: 1 cup low-fat yogurt
 with 1 slice fresh pineapple, ½  orange
, ½  grapefruit
, 1 tablespoon sunflower seeds
, and 1 tablespoon ground flaxseed

Lunch

  • 1 serving of Spinach with Egg and Potato-Lentil: (for 2 servings): 
½ lb potatoes (russet or white), 1 onion, 1/2 tablespoon olive oil, 1 garlic clove, 3 oz uncooked lentils, 1 cup vegetable broth, 3.5 oz canned diced tomatoes, 1 tablespoon vinegar, 2/3 lb frozen spinach, 1/2 tablespoon olive oil, 2 eggs, salt and pepper, cayenne pepper, and thyme. Preparation: Peel and cube potatoes in bite size pieces. Dice onions. Sauté half of the onion and garlic clove in a pot. Add lentils and sauté for a few minutes. Pour in broth and let simmer for approx. 10 minutes. Add potato cubes and continue to simmer until potatoes are tender. Add tomatoes, thyme, vinegar and season with salt, pepper, and cayenne pepper. Heat ½ tablespoon of oil and sauté remaining onions. Add frozen spinach to defrost and season with salt and pepper. Fry eggs sunny side up and top spinach with eggs. Serve all together.

Dinner

6 Healthy Food Ideas to Help You Eat Better

  6 Healthy Food Ideas to Help You Eat Better Eating healthy can be challenging. Every time you turn around, a new study tells you that something you thought was good is bad for you. Don’t worry, though – we’re here to help! This post will discuss some healthy food ideas to help make smart eating easier. So read on – your health (and taste buds) will thank you! Healthy Food Recipe Ideas to Help You Eat Better If you want to improve your diet and eat healthier, these healthy food recipes are a great place to start, from breakfast to dinner (and even snacks in between). 1. Stісkу Rice, Vegetables, аnd Sоу Sаuсе This dish іѕ simple to make and is very healthy.

  • 1 serving of Creamy Leek Soup with Shrimp: (for 2 servings): 1 onion, 2 large leek stalks, 2 teaspoon olive oil, 1 ¼ cup vegetable broth, ½ cup almond milk,
 ½ cup reduced fat sour cream, ½ lb shrimp, salt, cayenne pepper, nutmeg, chives Preparation: Finely chop onions, wash, and slice the leeks. Heat oil and sauté the onions. Add leeks and sauté for a few more minutes. Put in broth and milk and let simmer for about 10 minutes. Purée the soup in a blender or with an immersion blender. Add sour cream, spices, and chives to season, stir well. Add shrimp, heat up the soup but do not bring to a boil.
  • 2 slices whole wheat bread

Day 18 (Approx. 1890 calories)

Breakfast

  • 1 cup ready-to-eat bran cereal with ½ cup almond milk
  • 2 slices toasted whole wheat bread
  • 1 banana

Lunch

  • ½ grapefruit
  • pasta salad: 1 cup cooked whole wheat pasta, 1 ounce water-packed tuna, ½ cup snow peas, ½ cup canned plain artichoke hearts, 2 scallions, chopped, dressed with 1 tablespoon plain yogurt or low-fat sour cream, 1 tablespoon vinegar, and fresh basil
  • 1 slice whole wheat bread

Dinner

A List of the 100+ Best Foods to Eat on the Mediterranean Diet

  A List of the 100+ Best Foods to Eat on the Mediterranean Diet Everything you need to know about the Mediterranean diet, including health benefits, tips for sticking with the plan and more.The approach focuses on an abundance of healthy, anti-inflammatory foods and doesn't cut out any major food groups. It’s no wonder that Ikaria, an island in Greece, and Sardinia, an island in Italy, have both been designated as two of the five Blue Zones of the world where people live the longest. Read on to learn more about how to follow the diet, including a full Mediterranean diet food list and a sample 7-day plan to kick start your healthy eating journey.

  • chicken kabobs: 2 ounces cooked cubed chicken breast with ¼ red pepper chopped, ½ tomato, chopped, 5 mushrooms, chopped, and 1/3 onion, chopped, marinated in 2 teaspoons olive oil, 2 teaspoons lemon juice, 2 teaspoons low-sodium soy sauce, 1 tablespoon chopped parsley, 1 clove fresh garlic, minced, ¼ chili pepper, minced, and ¼ teaspoon red pepper flakes
  • 1 ½ cups brown rice with thyme
  • 1 frozen fruit bar

Snacks

This country eats the most pasta in the world

  This country eats the most pasta in the world According to the Statista Global Consumer Survey, 55 percent of respondents from the U.S. say they eat pasta regularly. But that's nothing compared to the European home of pasta, Italy, 81 percent of which regularly have pasta on their daily menu. © Provided by Mediafeed Infographic: Where Pasta Is (Not) Always on the Menu | Statista You will find more infographics at Statista The food staple is almost equally as popular in France, where 78 percent of respondents count it as a regular fixture on their shopping list.

  • 1 cup grapes
  • 1 spinach quinoa muffin

Day 19 leftovers day – eat em up!

Day 20 (Adapted from Bon Appetit)

Breakfast

  • Ten-Grain Hot Cereal or oatmeal – 1/4 cup hot cereal uncooked/dry with 1/2 cup blueberries and 1-2 Tbsp. walnuts, and hot green tea

Lunch

  • Cooked Lentils with low-fat Greek-style yogurt

Portions to Serve 1: 1/2-3/4 cup lentils; 1/4 cup Greek-style yogurt

6-8 Servings

2 cups lentils (French green or black beluga)

2 Tbsp. olive oil

2 tsp. kosher salt plus more for seasoning

Optional Aromatics:

1 carrot, peeled; fennel fronds; 3 sprigs thyme; 3 sprigs flat-leaf parsley; 1 medium onion; 1 celery stick; 1 bay leaf; 1 head of garlic (the top 1/3 sliced off), and 1 whole dried chile

Place 4 cups water, lentils, oil, and salt in a heavy large saucepan and bring to a boil. Add any or all of the aromatics and return to a boil. Reduce heat and simmer until lentils are tender and no longer chalky at their core, about 30-45 minutes. Season to taste with salt. Let lentils cool in the cooking liquid. DO AHEAD: Cover and chill lentils in liquid for up to 5 days. When ready to serve, scoop lentils out of liquid with a strainer or slotted spoon.

  • Butter lettuce salad with orange segments and avocado with Miso-Lime Dressing

    Portions: 2-2 ½ cups lettuce; ½ cup oranges; 1/3 avocado; 1-2 Tbsp. dressing

Miso Lime Dressing: Makes 1 Cup

The Easiest Healthy Banana Pudding

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1/4 cup white miso (fermented soy bean paste)

2 Tbsp. rice wine vinegar

1 Tbsp. honey

1/4 cup canola or vegetable oil

Zest and juice from 1 lime (plus more)

Blend all ingredients and 1/4 cup water in a blender until smooth. Do Ahead: Cover and chill for up to 1 week in an airtight container. To freshen the dressing after a few days, add a squeeze of lime or lemon juice.

Dinner

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  • Black Cod with Caramelized Onions and Apples

    Portions to Serve 1: 4-6 oz. cod; 1/2 -3/4 cup onions and apples

    4 Servings

1 1/3 lb. black cod, skin removed, in four 6-oz. portions

Kosher salt and red pepper (cayenne)

2 Tbsp. olive oil, divided 1 large firm apple (such as Braeburn), skin on, cored, cut into 8 wedges

1 cup Caramelized Onions (see recipe below)

12 oz. dry hard cider

1 tsp. juniper berries

1 bay leaf

Season cod with salt and red pepper (use a light touch with cayenne). Heat a large deep nonreactive skillet over medium-high heat. Add 1 Tbsp. olive oil and swirl to coat pan. Add apple wedges in a single layer and cook for 4-5 minutes, until browned on the bottom. turn apples and cook for another 3-4 minutes until browned on the other side. Remove from pan and set aside on a plate.

Pour remaining 1 Tbsp. oil on pan. Pat cod dry with a paper towel and place in pan. Cook for about 5 minutes until one side of the fish is lightly browned. Temporarily remove fish to the plate. Add the caramelized onions, cider, juniper berries and bay leaf to skillet and stir. Once mixture is boiling, arrange fish, raw side down, and apples in pan. cover, turn the heat down to medium-low, and cook until fish is opaque at the center, 4-6 minutes longer. Remove fish from pan. Increase heat and cook onion mixture, uncovered, until thick and sauce-like, about 3 minutes. Divide the onion mixture among low bowls and arrange fish and apples in each bowl.

Caramelized Onions Makes 2 1/2 Cups

¼ cup olive oil

5 lb. yellow onions, cored, thinly sliced

3 sprigs thyme

2 Tbsp. kosher salt

Heat oil in a large (at least 5 quarts) skillet over medium heat. Add onions, thyme, and salt. Cook, stirring frequently, until they are soft and golden brown, 45-60 minutes. If the onions start to brown too much, add 1/4 cup water and scrape onions off bottom of pan, then reduce heat and proceed. When cool, remove thyme sprigs. Do Ahead: If you haven’t already, freeze 1 1/4 cups of the onions for the next two weeks of the Food Lover’s Cleanse and reserve the rest in the fridge.

  • Kale Salad with Pine Nuts and Currants

    3-4 Servings

1 Tbsp. dried currants

4 Tbsp. white balsamic vinegar, divided

1 Tbsp. unseasoned rice vinegar

1 Tbsp. honey

1 Tbsp. extra-virgin olive oil

1 tsp. salt

1 bunch Tuscan kale (about 1/2 lb.), center ribs and stems removed, leaves thinly sliced crosswise

1 Tbsp. pine nuts, lightly toasted

Place currants in small bowl; add 2 Tbsp. white balsamic vinegar. Let soak overnight. drain currants.

Whisk remaining 2 Tbsp. white balsamic vinegar, rice vinegar, honey, oil, and salt in large bowl. Add kale, currants, and pine nuts; toss to coat. Let marinate 20 minutes at room temperature, tossing occasionally. Season to taste with salt and pepper.

  • Roasted Sweet Potatoes with Chile and Orange

    4 Servings:

1 lb. garnet yams or other sweet potato, washed, unpeeled

3 Tbsp. olive oil

1 1/2 tsp. kosher salt

1 orange zested

1 tsp. ancho chile powder or 1/2 tsp. crushed red pepper flakes

Preheat oven to 425°. Slice sweet potatoes into 1/2″ rounds, discarding any gnarled ends. toss sweet potatoes with olive oil, salt, orange zest, and chile powder.

Lay potatoes out in a single layer on a sheet pan, and roast at 425° for 20-25 minutes until the tops of the potato slices are toasted in spots.

Snack

  • Pumpkin Smoothie 1 Serving:

1/4 cup almond milk

1/4 cup unsweetened non-fat yogurt

1/3 cup canned pumpkin puree

1/4 cup applesauce

1/4 tsp. dried ginger

Pin of dried clove

Blend all of the ingredients in a blender until smooth.

Day 21 cheat day

  • Eat whatever you’d like. Make a few healthy choices, but if you’re craving something, eat a small portion. Enjoy it immensely. Move on. You can also use this day as a leftovers day.

Want to follow along with all the menus, recipes, reviews, and side projects? Check out the Healthy Cleanse tab at the top, or click here.

The post Healthy Eating Project Menus days 15 – 21 appeared first on Life Currents.

A cardiologist shares 5 foods she almost never eats, from coconut oil to chips — and suggests healthier alternatives .
A cardiologist said she avoids foods that are highly processed and packed unhealthy fats or sugar, opting for heart-healthy alternatives like yogurt.Popular dieting strategies that promise fast weight loss results could leave you feeling frustrated and deprived instead, said Jaclyn London, registered dietitian and author of Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Based Ways to Eat More, Stress Less, and Feel Great About Your Body.

See also