1 Lunch Planner Resources

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Easy and Nutritious Lunches in Minutes!

hi there. This Lunch Planner is the perfect resource to help you plan and create easy and nutritious lunches in just minutes every day. Our planner provides a quick 5-minute Clean Cuisine Super Salad plan and then a choose 2 option to mix things up a little.

Don’t forget to stop by our Lunch Planner Resources page to see recommendations for clean ingredients and great kitchen tools to help make your lunch prepping even easier.

Want to get featured on Instagram? Just tag us @cleancuisine or use our hashtag #cleancuisine.

We can’t wait to hear how much you love our lunch planner.

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Index LUNCH OPTION #1………………….. 4

CLEAN CUISINE SALAD PLANNER………………….. 5

PREPARE YOUR SALAD………………….. 6

LUNCH OPTION #2………………….. 7

BEET GAZPACHO SOUP………………….. 8

PUREED VEGETABLE SOUP………………….. 9

CLEAN CUISINE QUESADILLA………………….. 10

PERFECT BAKED POTATO………………….. 11

PERFECT BAKED SWEET POTATO………………….. 12

BAKED POTATO LOADING OPTIONS………………….. 13

DRINK OPTIONS………………….. 14

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LUNCH OPTION #1 | 5 MINUTE SUPER SALAD Make a 5-minute Clean Cuisine Super Salad. See our guide below to create

super salads. By adding in a few ingredients from each section, you will be

optimizing the nutrients and giving your body what it needs.

HAVE A BIG APPETITE? If you have a big appetite, add some sprouted whole grain, gluten free bread

or prepare a side of cooked whole grains. Or make it a wrap! Put your Clean

Cuisine Super Salad fixings in a grain free, gluten free or coconut wrap or

whole grain gluten free pita and enjoy!

CHOOSE ORGANIC, WHEN POSSIBLE. We follow the EWG.org guidelines for 12 dirty and 15 clean when we make

decisions on whether it’s best to choose organic. They have a great printable

that you can download and stick in your purse or wallet for when you’re at the

grocery store so you have a quick reference while shopping.

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CLEAN CUISINE SUPER SALAD BUILDER

GREENS (PICK 2) For the best taste, choose a crunchy and soft lettuce combination.

BEANS (PICK 1) Select BPA-free cans and drain and rinse before use. Brands to look for: Amy’s,

Eden Foods, Westbrae Natural. For more info on BPA-free cans, click here.

VEGETABLES (PICK 3) Fresh raw chopped or lightly cooked vegetables.

RAW NUTS, RAW SEEDS + DRIED FRUITS (PICK 1-2) Choose single ingredient nuts, seeds and dried fruits. Be cautious of the

added salts, seasonings and sugars found in these items.

Spring Mix Baby Spinach Watercress Italian Blend

Kale Radicchio Romaine Green or Red Leaf

Black Beans Cannellini Beans Petite Peas Chickpeas

Kidney Beans Pinto Beans Edamame Beans Garbanzo Beans

Red Onion Radishes Carrots Cucumbers

Avocado Mushrooms Tomatoes Scallions

Red Pepper Orange Pepper Green Beans Broccoli

Asparagus Corn Alfalfa Sprouts Beets

Raw Cashews Flaxseed Meal Raisins Dried Cherries

Raw Almonds Sunflower Seeds Prunes Dried Cranberries

Raw Pine Nuts Hemp Seeds Dried Apricots Dried Blueberries

Raw Pecans Pumpkin Seeds Dried Strawberries Dried Goji Berries

Raw Walnuts Sesame Seeds Dried Cranberries Dried Mango

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FRESH HERBS (PICK 1) Select BPA-free cans and be sure to drain and rinse before use.

FINISHING TOUCHES (PICK 1-2) Select BPA-free cans and be sure to drain and rinse before use.

PREPARE YOUR SALAD

Step 1: In a large mixing bowl, combine: greens, beans, vegetables, nuts, seeds

and fruits. Pour the mixture out onto a large chopping board. Use a

mezzaluna or chef’s knife to finely chop all of the ingredients.

Step 2: Add your fresh herb(s) and sprinkle a Clean Cuisine Salad Booster on

top of the salad mixture and chop again. Season lightly with unrefined sea salt

and freshly ground black pepper, if desired.

Step 3: Transfer the salad mixture back into the mixing bowl. Add the finishing

touches. Gently toss to coat. Enjoy!

Parsley Mint Tarragon Chives

Cilantro Basil Chocory Dill

Fresh Lime Juice Gourmet Oil Salad Boosters

Fresh Lime Juice Gourmet Vinegars Salad Dressings

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LUNCH OPTION #2 | CHOOSE 2 Our Clean Cuisine “Choose 2” option is great for balancing out the large Clean

Cuisine super salad with a cup of vegetable soup, loaded baked potato or

sautéed greens.

CLEAN CUISINE CHOOSE 2

Pick one option from Column A and one option from Column B

A (Pick one) B (Pick one)

Medium Sized Clean Cuisine Super Salad Loaded Baked Potato or Sweet Potato

(See page 9 + 10)

Vegetable Soup (recipes below for our

Gazpacho and Pureed Vegetable soups)

Bowl of Beans on top of Cooked Whole

Grains (quinoa, brown rice, millet)

Steamed or Lightly Sautéed Greens

(broccoli, kale, spinach, asparagus)

Clean Cuisine Quesadilla (see recipe

below)

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BEET GAZPACHO SOUP GLUTEN FREE | DAIRY FREE

INGREDIENTS

• 3 medium-sized beet bulbs

• ¼ cup fresh lemon juice

• 1 teaspoon lemon zest

• 1 cup water

• ½ cup pine nuts

• 2 cloves garlic

• 2 whole peeled oranges, cut into

segments

• Unrefined sea salt

• Cucumber and radishes, finely

chopped for garnishment

INSTRUCTIONS

1. Preheat oven to 350 degrees. Wrap each beet bulb in parchment paper.

Roast beets for 30 to 35 minutes, or until just tender.

2. Remove beets from oven, unwrap and let cool. Chop when beets cool.

3. To a high-speed blender, add the chopped beets, lemon juice and water.

Process until very smooth. Add the pine nuts, garlic and orange segments

and process until very smooth. Transfer soup to a large bowl, cover and

chill for 2-3 hours. Garnish with chopped cucumber and radish, lemon zest

and orange zest.

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PUREED VEGETABLE SOUP GLUTEN FREE | DAIRY FREE

INGREDIENTS • 2 tbsp extra virgin olive oil

• 1 tsp anchovy paste, optional

• 2 cups chopped Spanish onions

• 1 leek, white and green parts,

thoroughly rinsed and drained,

halved lengthwise and sliced 1/2-

inch thick

• 2 carrots, peeled and chopped

• 1 red bell pepper, seeded and

chopped

• 3 celery stalks, chopped

• 10 cloves garlic, chopped

• 1/2 teaspoon Himalayan salt, plus

more as desired

• 1/8 tsp ground pepper

• 1 tsp Italian seasoning

• 8 cups vegetable broth

• 2 cups cauliflower florets

• 2 cans diced tomatoes, drained

• 5 large handful baby spinach

• 1 lemon, juiced

• 1 can garbanzo beans, rinsed and

drained

• Garnish with roasted pumpkin

seeds or pepitas and fresh parsley

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INSTRUCTIONS

1. Heat the oil and anchovy paste (if using) in a large heavy stockpot over

medium heat. Add the onion and leeks, and cook, stirring occasionally, until

translucent, about 8-minutes.

2. Add the carrots, bell pepper, celery, garlic, salt, pepper and Italian

seasoning. Cook for 5 minutes, stirring occasionally.

3. Pour in the vegetable broth, cover the pot, and bring to a boil.

4. Add the cauliflower and tomatoes, lower heat and simmer for 10 minutes,

or until cauliflower softens.

5. Add the spinach (if using) and lemon juice and cook for a further 30

seconds, then remove from the heat. Taste and adjust seasoning, if

necessary.

6. Use a handheld stick blender to process until smooth and creamy. Add

garbanzo beans (if using) and puree again. Serve warm.  If you do not have a stick blender and use a standard glass or metal container

blender, use under proper operating guidelines.

CLEAN CUISINE QUESADILLA GLUTEN FREE | DAIRY FREE

INGREDIENTS

• Organic extra virgin coconut oil

• 2 corn, coconut or Wrapt tortillas

• 1/3 cup of fried pinto beans, mashed

• 2 TBSP organic cheddar cheese or vegan nut cheese, shredded

INSTRUCTIONS

1. Lightly oil the bottom of a heavy skillet, and heat over medium- high heat.

2. Spread the bean mixture on one tortilla and sprinkle the cheese on top.

Cover the cheese with the second tortilla. Place the quesadilla on the hot

skillet and cook until tortilla in slightly browned, about 2-3 minutes. Then

flip and repeat. Serve hot.

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POTATOES 101 Potatoes—apples of the earth, or pommes de terre, as they say in France—

were the low-fat power foods of the fitness-crazed 1980’s. Since then they

have been under much scrutiny by fitness, health, and weight loss experts.

However, what you need to know is that potatoes are actually very healthy for

you and are beneficial to your overall nutrition. If you eat potatoes whole and

with their skins on, then you are getting a good dose of antioxidants and

phytonutrients along with fiber, vitamin C, vitamin B6, manganese,

tryptophan, iron and potassium.

SHOULD YOU BUY ORGANIC POTATOES? In the case of potatoes, yes! Potatoes consistently rank among the

Environmental Working Group’s “Dirty Dozen” most contaminated vegetables

each year, so we think it is worth going the organic extra mile.

ARE POTATOES FATTENING? Time and again we hear people say they are afraid to eat potatoes because

they think they are fattening. Read this article to learn more, then, bake some

potatoes!

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PERFECT BAKED POTATO GLUTEN FREE | DAIRY FREE

INGREDIENTS

• 1 Idaho or Russel Potato, scrubbed and dried

• 1 tsp cold-pressed extra-virgin olive oil

• Sea salt, to taste

INSTRUCTIONS

1. Preheat oven to 400 degrees.

2. Prick the potatoes all over with the tines of a fork. Rub the oil on the skins

(to make them slightly crispy). Season the potatoes with salt to taste.

3. Place the potatoes on a rack in the oven and bake for about 1 hour, or until

the insides feel soft when pricked with a fork.

4. See “loading options” on page 13.

PERFECT BAKED SWEET POTATO GLUTEN FREE | DAIRY FREE

INGREDIENTS

• 2 medium sweet potatoes, unpeeled

INSTRUCTIONS

1. Preheat the oven to 400 degrees.

2. Prick the sweet potatoes several times with the tines of a fork.

3. Place the sweet potatoes directly on rack with a foil-lined baking sheet

underneath to catch the drippings. Bake 45 to 50 minutes, until tender.

4. See “loading options” on page 13.

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LOADING YOUR PERFECT POTATO Add a mixture of the following moisture options and Boost Flavor Options

MOISTURE OPTIONS BOOST FLAVOR OPTIONS

Soft-boiled organic egg yolk Garlic granules

Hummus Roasted garlic

Mashed Avocado Fresh chopped herbs (basil, chives,

parsley, cilantro, oregano)

Romesco Sauce Ground sea salt

Chopped Olive Tapenade Ground black pepper

Chipotle “cream” sauce Clean Cuisine Salad Booster

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DRINK OPTIONS WITH LUNCH We love drinking water or sparkling water, but sometimes we want something

a little more flavorful.

SUGGESTION #1: Muddle a little mint in the bottom of your glass, some fresh

lime juice and then add your water or sparkling water for a refreshing drink.

SUGGESTION #2: Organic Green Tea, hot or on ice!

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