v clean 5-day meal plan · add frozen banana, baby spinach, water and ice cubes to the blender....
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The 30 Clean V-Clean 5-Day Starter Meal Plan
Welcome to The 30 Clean V-Clean Challenge!
Starting off on the right foot is the key to success... and we've got you covered! Our 5-Day V-Clean Starter Meal Plan
provides you with simple and satisfying plant-based breakfasts, lunches and dinners to show you how delicious and
fulfilling clean eating can truly be! Designed for 1-person, each meal is complete with protein, healthy fats, veggies
and starchy carbs, to keep you full and satiated from mealtime to mealtime.
Here are a few highlights, to help you best navigate our 5-Day Starter Meal Plan:
* Notes have been included with each recipe with recommended swaps or additions, for every appetite. Extra
portions have been built in, for quick grab-and- go options the following day.
* You'll notice on your "Week At-A-Glance" calendar, that leftover portions are shaded in grey, so that you can plan
accordingly.
* If you will be cooking for more than yourself or plan to make any recommended swaps or additions, be sure to
adjust your shopping list as needed.
* If you are a super active Challenger or nursing an infant, please add in any "Mini-Meals", as needed!
Last, but certainly not least... ENJOY!
All information presented is copyrighted. This material may not be copied, published, transmitted, distributed, reproduced,
sold or modified by you (including, without limitation, posting anything included herein on websites, blogs, photo sharing
sites, social network sites, etc.) without express written permission from The 30 CleanTM, Inc.
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The 30 Clean V-Clean 5-Day Starter Meal Plan
Mon Tue Wed Thu Fri
Breakfast Baked Potato withSun Butter
Green Blender Smoothie orJuice
Green Smoothie Bowl Savory Pesto Oatmeal Bowl
Raspberries
Carrot Cake Chia Pudding
Green Blender Smoothie orJuice
Blueberry Energy Smoothie
Antipasto Salad Jar Falafel Stuffed Peppers
Mixed Greens with Lemon &Olive Oil
Lentil Masala Soup Baked Italian Veggie Balls
Kale Caesar Salad
Hearty Buddha Bowl
Falafel Stuffed Peppers
Mixed Greens with Lemon &Olive Oil
Lentil Masala Soup Baked Italian Veggie Balls
Kale Caesar Salad
Hearty Buddha Bowl Swiss Chard, Lentil & RiceBowl
Simple Avocado Salad
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The 30 Clean V-Clean 5-Day Starter Meal Plan
73 items
Fruits
1 1/4 Avocado
1 Banana
1 Green Apple
1 Kiwi
5 Lemon
1/2 cup Raspberries
Seeds, Nuts & Spices
1/4 tsp Black Pepper
3/4 cup Cashews
1/4 cup Chia Seeds
1/2 tsp Cinnamon
1/2 tsp Cumin
1 1/2 tsps Garam Masala
1/8 tsp Ground Ginger
1/2 cup Hemp Seeds
1/2 tsp Paprika
2 tbsps Pumpkin Seeds
1 tsp Red Pepper Flakes
2 tsps Sea Salt
Sea Salt & Black Pepper
1 tbsp Slivered Almonds
1/4 cup Sunflower Seeds
1/2 tsp Turmeric
1 tbsp Walnuts
Frozen
3/4 cup Frozen Blueberries
Vegetables
10 cups Baby Spinach
1 cup Basil Leaves
1/2 Beet
1 Carrot
1/2 head Cauliflower
3/4 cup Cherry Tomatoes
1/2 cup Cilantro
2 Cucumber
1/4 Eggplant
2 tbsps Fresh Dill
6 Garlic
2 tbsps Ginger
7 cups Kale Leaves
4 cups Mixed Greens
2 1/4 cups Parsley
1/2 Parsnip
1/4 cup Radishes
2 1/2 Red Bell Pepper
3/4 cup Red Onion
1 Sweet Potato
4 cups Swiss Chard
1/2 Turnip
1/2 Zucchini
Boxed & Canned
2 cups Chickpeas
1 1/2 cups Diced Tomatoes
1/2 cup
1/2 cup
1 cup
1/2 cup
3 cups
Dry Red Lentils
Jasmine Rice
Lentils
Organic Coconut Milk
Organic Broth
Condiments & Oils
1 1/2 tsps Apple Cider Vinegar
3 tbsps Black Olives
1 1/2 tsps Coconut Aminos
2 1/4 tsps Coconut Oil
1 tbsp Dijon Mustard
3/4 cup Extra Virgin Olive Oil
1 tbsp Sunflower Seed Butter
1/4 cup Tahini
Cold
1 Egg
1 1/16 cups Unsweetened Almond
Milk
Other
12 Ice Cubes
3 1/2 cups Water
Baking
1/3 cup Almond Flour
1/16 tsp Ground Cloves
1/2 cup
1
2 tbsps
Oats
Pitted Date
Unsweetened Coconut
Flakes
1 cup
1/2 cup
Quinoa
White Navy Beans
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Breakfast Baked Potato with Sun Butter
5 ingredients 50 minutes 1 serving
Notes
Use any nut or seed butter.No Sunflower
Seed Butter
Bake your sweet potato in advance. Reheat and add toppings just
before serving.
Meal Prep
Directions
Preheat oven to 375 degrees F and line a baking sheet with parchment paper.1.
Pierce several holes in the sweet potato using a fork. Bake for at least 45
minutes or until tender.
2.
Slice sweet potato open and top with sunflower seed butter, banana slices,
hemp seeds and cinnamon. Enjoy!
3.
Ingredients
1 Sweet Potato (small)
1 tbsp Sunflower Seed Butter
1/2 Banana (sliced)
2 tbsps Hemp Seeds
1/4 tsp Cinnamon
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Green Blender Smoothie or Juice
7 ingredients 5 minutes 1 serving
Notes
Pair with the Breakfast Baked Potato with Sun Butter and Carrot
Cake Chia Pudding for a complete breakfast.
Make It A Meal
Directions
Combine all ingredients together in a blender. Blend very well until smooth. Be
patient! It may take some time to really liquify.
1.
Pour into a glass and enjoy as a smoothie. Or for a juice, use a nut-milk bag or
cheesecloth to strain the smoothie. Pour the smoothie into the bag then use
your clean hands to squeeze our all the liquid into a bowl. (Note: You can also
use a strainer and the back of a spoon for this step, it just takes a bit longer.)
Pour the juice into a glass and discard the pulp. Enjoy!
2.
Ingredients
1/2 Green Apple (diced)
1 Cucumber (diced)
1 cup Parsley
2 cups Baby Spinach
1 tbsp Ginger (peeled)
1 Lemon (juiced)
5 Ice Cubes
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Green Smoothie Bowl
8 ingredients 10 minutes 1 serving
Directions
Add frozen banana, baby spinach, water and ice cubes to the blender. Blend
until smooth. Place in a bowl and top with kiwi, coconut flakes, slivered almonds
and hemp seeds. Enjoy right away!
1.
Ingredients
1/2 Banana (chopped and frozen)
2 cups Baby Spinach
1/2 cup Water (add more or less for
desired consistency)
2 Ice Cubes
1 Kiwi (peeled and chopped)
1 tbsp Unsweetened Coconut Flakes
1 tbsp Slivered Almonds
2 tbsps Hemp Seeds
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Savory Pesto Oatmeal Bowl
12 ingredients 20 minutes 1 serving
Notes
Omit the egg and add chopped sprouted tofu.Vegan
Hard boil egg in advance or pan fry egg just before serving.Save Time
Substitute cauliflower rice or quinoa for gluten free oats.Swap
A serving of berries, if desired.Serve With
Directions
Hard boil egg and place in a bowl of ice water to cool (optional).1.
Make the pesto by combining the kale, basil, sunflower seeds, garlic, olive oil,
lemon juice, salt and pepper in a food processor. Process until smooth, and set
aside.
2.
In a small saucepan, combine the oats and vegetable broth. Place on high heat
and bring to a boil. Once boiling, reduce to a simmer. Stir and cook until
thickened. (Note: If your broth is low sodium, add extra salt to the oats to taste.)
3.
Place oatmeal in a bowl and top with avocado and pesto.4.
Peel the egg, slice in half and add it to the bowl (optional). Sprinkle with chia
seeds. Enjoy!
5.
Ingredients
1 Egg (optional)
1 cup Kale Leaves
1/4 cup Basil Leaves
1 tbsp Sunflower Seeds
1/2 Garlic (clove)
1 tbsp Extra Virgin Olive Oil
1/2 Lemon (juiced)
Sea Salt & Black Pepper (to
taste)
1/2 cup Oats (gluten free)
1 cup Organic Vegetable Broth
1/4 Avocado (sliced)
1 tbsp Chia Seeds
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Carrot Cake Chia Pudding
9 ingredients 3 hours 1 serving
Notes
Keeps well in the fridge for 3 to 4 days.Storage
Replace half of the almond milk with full-fat canned coconut milk.Extra Creamy
Use a 1/2 tsp of Pumpkin Pie Spice blend instead of the ginger,
cloves and cinnamon.
Simplify
Serve with Green Blender Smoothie or Juice.Add Greens
Directions
In a small sized bowl or mason jar, combine the shredded carrot, cinnamon,
cloves, ginger. Blend almond milk with the pitted date. Combine the almond
milk mixture and chia seeds and whisk well. Add to the bowl or jar with the
carrot mixture. Let sit for 5 minutes, then stir again to redistribute the chia
seeds. Cover the bowl or jar and refrigerate for 3 hours or overnight.
1.
Garnish with shredded coconut and chopped walnuts. Enjoy!2.
Ingredients
1/2 Carrot (medium, grated)
1/4 tsp Cinnamon
1/16 tsp Ground Cloves
1/8 tsp Ground Ginger
1 cup Unsweetened Almond Milk
3 tbsps Chia Seeds
1 tbsp Walnuts (chopped)
1 tbsp Unsweetened Coconut Flakes
1 Pitted Date (optional for a bit of
added natural sweetness)
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Blueberry Energy Smoothie
5 ingredients 10 minutes 1 serving
Notes
Pair with a hard boiled egg, if desired.Added Protein
Directions
Combine cashews, hemp seeds and water in a blender. Blend until very smooth.1.
Add in baby spinach and frozen blueberries. Blend again until smooth. Pour and
enjoy!
2.
Ingredients
1/4 cup Cashews
2 tbsps Hemp Seeds
1 cup Water
2 cups Baby Spinach
3/4 cup Frozen Blueberries
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Antipasto Salad Jar
14 ingredients 40 minutes 2 servings
Notes
Store in the fridge for up to 5 days. Makes a perfect grab-and-go
meal, when needed!
Leftovers
Directions
Preheat oven to 410. Place your diced red pepper, red onion and cherry
tomatoes together in a mixing bowl and toss with a splash of extra virgin olive
oil. Season with sea salt and pepper. Line a baking sheet with parchment paper
and spread veggies across evenly. Bake in the oven for 30 minutes.
1.
Meanwhile, place your quinoa in a saucepan with the water. Place over high
heat and bring to a boil. Once boiling, reduce to a simmer and cover. Let
simmer for 12 minutes or until all the water has been absorbed. Remove from
heat, fluff with a fork and set aside.
2.
Next make your pesto by combining basil, half of the spinach, lemon juice,
sunflower seeds, olive oil, tamari and garlic cloves in a food processor. Blend
until a creamy consistency forms.
3.
Remove vegetables from oven and place back in the mixing bowl. Add the black
olives and toss well.
4.
Gather your mason jars. Place a few spoonfuls of quinoa in the bottom of each
jar. Next add a spoonful or two of pesto. Then layer in the roasted veggies.
Finish each jar by packing it with spinach. Shake and dump into a bowl when
ready to enjoy!
5.
Ingredients
1 Red Bell Pepper (diced)
1/2 cup Red Onion (diced)
1/2 cup Cherry Tomatoes (halved)
1/2 cup Quinoa (uncooked)
3/4 cup Water
1/2 cup Basil Leaves
2 cups Baby Spinach (divided)
1/2 Lemon (juiced)
3 tbsps Sunflower Seeds
2 tbsps Extra Virgin Olive Oil
1 1/2 tsps Coconut Aminos
1 Garlic (cloves, peeled and
chopped)
3 tbsps Black Olives (pitted and
chopped)
Sea Salt & Black Pepper (to
taste)
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Falafel Stuffed Peppers
15 ingredients 1 hour 10 minutes 2 servings
Notes
Mixed Greens with Olive Oil & Lemon for a complete meal.Serve With
Directions
Preheat oven to 400.1.
Combine cashews, chickpeas, garlic, almond flour, basil, parsley, olive oil, sea
salt and black pepper together in a food processor. Blend until you achieve a
smooth consistency.
2.
Slice bell peppers in half and carve out the seeds. Fill each half evenly with the
falafel mixture. Place on a baking sheet lined with parchment paper. Bake in the
oven for 50 minutes.
3.
Meanwhile, create your tahini dill sauce by combining tahini, almond milk,
lemon juice, dill and water in the food processor. Pulse until smooth. Transfer
into a jar and set aside.
4.
Remove peppers from the oven. Let cool for 5 minutes then drizzle with tahini
dill sauce. Enjoy!
5.
Ingredients
1/2 cup Cashews
1 cup Chickpeas (cooked, drained and
rinsed)
1 Garlic (cloves, minced)
1 tbsp Almond Flour
1/4 cup Basil Leaves (chopped)
1/4 cup Parsley (chopped)
1 1/2 tbsps Extra Virgin Olive Oil
1/2 tsp Sea Salt
1/4 tsp Black Pepper
1 Red Bell Pepper
2 tbsps Tahini
1 tbsp Unsweetened Almond Milk
1/2 Lemon (juiced)
2 tbsps Fresh Dill
1 tbsp Water
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Mixed Greens with Lemon & Olive Oil
4 ingredients 5 minutes 2 servings
Notes
Keep dressing in a separate container on the side. Add just before
serving.
On-the-Go
Use spinach, kale or romaine instead.No Mixed
Greens
Make it colorful and use what you have in your fridge!Add Extra
Veggies
Directions
Add all ingredients to a bowl and toss well. Divide into bowls and enjoy!1.
Ingredients
4 cups Mixed Greens
2 tbsps Extra Virgin Olive Oil
1/2 Lemon (juiced)
2 tbsps Hemp Seeds (optional, for
added healthy fat and protein)
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Lentil Masala Soup
12 ingredients 30 minutes 2 servings
Notes
Top soup with chopped cilantro, sliced almonds and/or a dollop of
coconut yogurt.
Garnish
Directions
Heat coconut oil in a large stock pot over medium heat. Add the onions and
saute for about 4 minutes or until translucent. Add in the minced garlic. Saute
for another minute.
1.
Add in the turmeric, garam masala and sea salt. Stir for a minute or until spices
are well mixed. Add in the cilantro, vegetable broth and diced tomatoes. Bring
to a boil then reduce heat to a simmer.
2.
Add in the dry lentils, cover and cook for 15 to 20 minutes. Once the lentils are
cooked through, add in the coconut milk. Stir well to mix, then add in the kale.
Stir again until the kale is wilted. Turn off the heat. Ladle into bowls and enjoy!
3.
Ingredients
3/4 tsp Coconut Oil
1/4 cup Red Onion (finely diced)
2 Garlic (cloves, minced)
1/2 tsp Turmeric
1 1/2 tsps Garam Masala
1/2 tsp Sea Salt
1/2 cup Cilantro (finely diced)
2 cups Organic Vegetable Broth
1 1/2 cups Diced Tomatoes
1/2 cup Dry Red Lentils
1/2 cup Organic Coconut Milk (canned,
full-fat)
2 cups Kale Leaves (finely sliced)
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Baked Italian Veggie Balls
7 ingredients 1 hour 30 minutes 2 servings
Notes
Store covered in the fridge up to 4 days, or freeze for longer.Leftovers
Directions
Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.1.
Heat the olive oil in a large skillet over medium heat. Add the zucchini, red
pepper, and eggplant. Saute for about 10 minutes or until soft.
2.
Transfer the veggies to a food processor along with the salt, almond flour and
white beans. Pulse until mostly smooth, with a few veggie chunks.
3.
Roll into 2-inch sized balls and place on the parchment-lined baking sheet. Bake
the veggie balls for 30 minutes then carefully flip. Bake for another 20 to 30
minutes, or until firm.
4.
Remove from the oven and enjoy!5.
Ingredients
1 1/2 tsps Extra Virgin Olive Oil
1/2 Zucchini (medium, chopped)
1/2 Red Bell Pepper (chopped)
1/4 Eggplant (chopped)
1/2 tsp Sea Salt
1/4 cup Almond Flour
1/2 cup White Navy Beans (cooked)
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Kale Caesar Salad
9 ingredients 1 hour 2 servings
Directions
Preheat oven to 400. Take your head of garlic and peel away the skin so the
cloves are showing. Chop off the top of garlic head, drizzle with olive oil and
wrap in foil. Bake in the oven for 30 minutes.
1.
After 30 minutes, remove the garlic from the oven and remove from foil. Let
cool. When garlic is cool, squeeze the flesh out of the skin into a food processor
or magic bullet. Add oil, lemon juice, mustard and salt. Blend until creamy.
2.
Add kale leaves, radishes, cherry tomatoes and pumpkin seeds to a large bowl.
Drizzle with desired amount of dressing and toss well.
3.
Plate salad and top with fresh ground pepper. Enjoy!4.
Ingredients
1/2 Garlic (head)
2 1/2 tbsps Extra Virgin Olive Oil
1/4 Lemon (juiced)
1 tbsp Dijon Mustard
Sea Salt & Black Pepper (to
taste)
2 cups Kale Leaves (thinly sliced into
ribbons)
1/4 cup Radishes (thinly sliced)
1/4 cup Cherry Tomatoes (halved)
2 tbsps Pumpkin Seeds
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Hearty Buddha Bowl
14 ingredients 40 minutes 2 servings
Directions
Preheat oven to 420.1.
Place cauliflower florets, carrots, beet, turnip and parsnip in a large mixing bowl
(toss beets separately if you want to keep the lighter veggies clean). Season
with sea salt and pepper and drizzle with a splash of extra virgin olive oil. Toss
well. Line a large baking sheet with parchment paper and spread vegetables
evenly across. Bake in oven for 30 minutes.
2.
Meanwhile, place quinoa in a saucepan with the water. Place over high heat
and bring to a boil. Cover with lid and let simmer for 12 to 15 minutes or until all
water is absorbed. Remove from heat and fluff with a fork.
3.
Create your dressing by combining tahini, extra virgin olive oil, lemon juice,
minced garlic and sea salt together in a mason jar. Add 3 tbsp warm water.
Shake well and set aside. (Note: Feel free to add extra water, 1 tbsp at a time, to
reach desired dressing consistency.)
4.
Place the kale in a bowl and massage with a bit of extra virgin olive oil. Season
with sea salt. Place in frying pan over medium heat and saute just until wilted.
Transfer into a bowl.
5.
Pour your chickpeas into the same frying pan (which should still be lightly
greased from the kale) and saute until slightly browned.
6.
Assemble your Buddha bowl by placing quinoa in the bottom of a bowl and
arranging roasted winter vegetables, sautéed kale and warm chickpeas on the
top. Drizzle desired amount of dressing over the bowl. Enjoy!
7.
Ingredients
1/2 head Cauliflower (cut into florets)
1/2 Carrot (chopped into 1 inch
rounds)
1/2 Beet (chopped into 1 inch
pieces)
1/2 Turnip (chopped into 1 inch
pieces)
1/2 Parsnip (chopped into 1 inch
pieces)
1 cup Chickpeas (cooked, drained and
rinsed)
1/2 cup Quinoa (uncooked)
3/4 cup Water
2 tbsps Tahini
1 1/2 tbsps Extra Virgin Olive Oil
1/2 Lemon (juiced)
1/2 Garlic (clove, minced)
1/8 tsp Sea Salt
2 cups Kale Leaves
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Swiss Chard, Lentil & Rice Bowl
11 ingredients 1 hour 2 servings
Notes
Use quinoa or cauliflower rice instead of rice.Speed it Up
Use kale, spinach or collard greens instead.No Swiss
Chard
Simple Avocado Salad for added healthy fat.Serve With
Directions
Combine the rice and water in a medium sized pot and lightly salt the water.
Bring to a boil over medium-high heat then reduce to a simmer. Cover the pot
and let cook for 20 to 30 minutes or until rice is tender.
1.
Heat a large skillet over medium heat and add the coconut oil. Add the swiss
chard and saute just until wilted. Reduce the heat to low and stir in the cumin,
paprika, olive oil, garlic, apple cider vinegar and lentils. Stir well until everything
is well mixed. Add in the rice once it is cooked, and continue to saute. Season
with sea salt and black pepper to taste. Divide into bowls and enjoy!
2.
Ingredients
1/2 cup Jasmine Rice (Can swap for
basmati rice, quinoa or
cauliflower rice)
1/3 cup Water
1 1/2 tsps Coconut Oil
4 cups Swiss Chard (washed, stems
removed and chopped)
1/2 tsp Cumin
1/2 tsp Paprika
1 tbsp Extra Virgin Olive Oil
1/2 Garlic (clove, minced)
1 1/2 tsps Apple Cider Vinegar
1 cup Lentils (cooked, drained and
rinsed)
Sea Salt & Black Pepper (to
taste)
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Simple Avocado Salad
5 ingredients 5 minutes 2 servings
Notes
Use lime juice or apple cider vinegar instead.No Lemon
Omit the red pepper flakes.Less Spicy
Put a serving of avocado on top of a bed of leafy greens and serve
with Swiss Chard Lentil & Rice Bowl.
Serve With
Directions
Combine all ingredients in a bowl. Toss and serve immediately. Enjoy!1.
Ingredients
1 Avocado (cubed)
1 tbsp Extra Virgin Olive Oil
1/8 Lemon (juiced)
1 tsp Red Pepper Flakes
1/4 tsp Sea Salt