5 Day Clean Eating Lunch Menu That Is Easy to Prepare

5 Day Clean Eating Lunch Menu That Is Easy to Prepare

Ingredients:

• 1 organic chicken breast
• 1 T butter
• salt & pepper to taste

For the Salad:

• 1 heads of romaine lettuce, shredded
• 3 hard boiled eggs, chilled & sliced
• 3-4 slices nitrate-free turkey bacon
• 1/2 cup grape tomatoes, halved
• 1 avocado, diced

For the Dressing:

Instructions:

1. Preheat oven to 450℉, and generously grease a baking dish with butter.
2. Place the chicken breast bone in the dish and brush with melted butter. Season with salt and pepper to taste and bake for 45-60 minutes depending on the size. Remove the breast from the oven and let it rest for a few minutes.
3. While the chicken is cooking, prepare the rest of your ingredients. Chop your veggies, cook the bacon, and peel & slice your eggs.
4. Create a simple vinaigrette by combining olive oil, apple cider vinegar, mustard, honey, and salt and pepper to taste in a small bowl and whisk together.
5. Carefully slice and cut chicken into bite-sized pieces.
6. Prepare your salad by combining a bit of each ingredient in a medium bowl, drizzle with the vinaigrette, and enjoy!

Tuesday

Ingredients:

• 1/2 cup water
• 1/4 cup lemon juice
• 2 teaspoons minced garlic
• 1/4 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 1 pound chicken tenders
• 1 medium tomato, chopped
• 1 cup chopped cucumber

Instructions:

1. Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
2. Meanwhile, combine lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
3. Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
4. To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.

Notes:

• Keeping the filling inside a wrap or burrito can be a challenge, especially if you’re on the go. That’s why I recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.
• Using leftover rotisserie chicken or leftover chicken of any kind will work just as well in this recipe.
• We always have brown rice leftover at my house. Use brown rice instead of couscous so you aren’t wasting if need be.
• This recipe makes four servings. Make two and save the extra for this weekend while you are out with friends or you are running errands.

Wednesday

Instructions:

1. Toast bread. Mash avocado with a fork and spread onto one piece of toast like you would mayonnaise. Top with chicken, tomato and the second piece of toast.

Leftovers from Tuesday

• Olive Oil
• 1 pound ground round
• 1 garlic clove, minced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 6 cups torn romaine lettuce (about 10 ounces)
• 3 cups chopped tomato (about 1 1/4 pounds)
• 1 cup frozen whole-kernel corn, thawed
• 1 (15-ounce) can black beans, rinsed and drained

Dressing:

• 2/3 cup fat-free sour cream
• 2/3 cup salsa
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• Remaining ingredient:
• 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese if wanted

1. To prepare salad, heat a large nonstick skillet over medium-high heat. Coat pan with olive oil. Add beef and garlic, and cook 9 minutes or until browned, stirring to crumble. Drain; return beef mixture to pan. Stir in rice and next 4 ingredients (rice through pepper). Cool slightly.
2. Combine lettuce and next 4 ingredients (lettuce through beans) in a large bowl; toss to combine.
3. To prepare dressing, combine sour cream, salsa, 1 teaspoon chili powder, and 1/2 teaspoon cumin, stirring with a whisk. Spoon dressing over lettuce mixture; toss to coat. Place 1 1/3 cups lettuce mixture on each of 6 plates. Top with 3/4 cup rice mixture and about 1 1/2 tablespoons cheese if wanted.
4. Makes 6 servings, so you will have plenty for dinner or lunch for the weekend!

Ready to jump start your weight loss? Check out my Clean Eating Quick Start Guide. Packed full of tips and tricks to get you on your way to eating healthier! You deserve it, mama!

Until next time…

~xoxo

Mandi

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photo credit: Nam Khao Laotian crispy rice salad with fermented pork AUD12 – close – Noi Lucky Laotian Restaurant, Springvale via photopin (license)

Copyright: ehaurylik / 123RF Stock Photo

photo credit: wuestenigel Gemüse -und Chicken-Wraps via photopin (license)

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