v clean 5-day meal plan · add frozen banana, baby spinach, water and ice cubes to the blender....

http://www.the30clean.com

V CLEAN 5-DAY MEAL PLAN



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.



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

Bre

akfa

stLu

nch

Din

ner



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


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


Green Blender Smoothie or Juice


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


Green Smoothie Bowl


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


Savory Pesto Oatmeal Bowl


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


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)


Blueberry Energy Smoothie


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


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)


taste)


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


Mixed Greens with Lemon & Olive Oil


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)


Lentil Masala Soup


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)


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)


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)


1/4 Lemon (juiced)

1 tbsp Dijon Mustard


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


Hearty Buddha Bowl


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


1/2 Lemon (juiced)

1/2 Garlic (clove, minced)

1/8 tsp Sea Salt

2 cups Kale Leaves


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


1/2 Garlic (clove, minced)

1 1/2 tsps Apple Cider Vinegar

1 cup Lentils (cooked, drained and

rinsed)


taste)


Simple Avocado Salad


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)


1/8 Lemon (juiced)

1 tsp Red Pepper Flakes

1/4 tsp Sea Salt

v clean 5-day meal plan · add frozen banana, baby spinach, water and ice cubes to the blender....

Documents