Day 12 Of The Clean Eating Challenge

This is part of a two-week detox plan that will make you feel great. Don’t jump into the middle — start at the beginning here.

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Photographs by Yael Malka for BuzzFeed. Design by Chris Ritter/BuzzFeed

BuzzFeed Food’s Clean Eating Challenge is a two-week detox plan that’s all about eating real food in order to feel great and have more energy. All of the food is low carb and gluten free with an emphasis on lean protein (no red meat) and fresh produce. There’s no processed food allowed; every meal is homemade.

It’s important that you follow the meal plan in order starting with Day 1 since most of the recipes call for leftover ingredients from previous days. But you can start any time and find full instructions here. Aim to eat every 3-4 hours and try not to eat within two hours of bedtime.

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Photograph by Yael Malka for BuzzFeed

Mini Trifle Presence Glass ($4.95), Fishs Eddy

BLACKBERRY YOGURT PARFAITMakes 1 serving

In a bowl or jar, layer 1 cup greek yogurt, 1/2 cup blackberries, and 2 tablespoons coarsely chopped raw almonds, then sprinkle with 2 tablespoons ground flaxseeds.

314 calories, 13.2 g fat (0.6 g saturated fat), 25.8 g carbohydrate (9.6 g fiber, 14.6 g sugar), 30.1 g protein, 115 mg sodium, 10 mg cholesterol

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Black Bean Chili with Paprika Yogurt (leftover from Friday’s dinner) with 2 medium carrots, cut in matchsticks.

358 calories, 7.7 g fat (1.1 g saturated fat), 58.8 g carbohydrate (18.5 g fiber, 21.1 g sugars), 20.2 g protein, 823 mg sodium, 2.5 mg cholesterol

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2 tablespoons raw, unsalted peanuts with 1 medium pear.

181 calories, 8 g fat (1 g saturated fat), 27.3 g carbohydrate (5.2 g fiber, 17 g sugars), 4.7 g protein, 2.5 g sodium, 0 mg cholesterol

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ASIAN-STYLE COD IN PARCHMENT WITH BOK CHOYMakes 1 serving

Ingredients1 4-ounce filet of cod (or other white fish) for women; 6-ounce filet for men1/8 teaspoon kosher salt freshly ground pepper1 medium shallot, thinly sliced6 heads baby bok choy2 tablespoons Big Batch Spicy Tamari Dipping Sauce (recipe below), divided2 tablespoons raw, unsalted peanuts, chopped

ProcedurePreheat oven to 375°F. Season cod on both sides with kosher salt and freshly ground pepper. Cut a 12-inch square of parchment paper, and fold it in half lengthwise. Cut the halved parchment into a crescent so that it is in the shape of a heart when you unfold it. Place the parchment heat, unfolded, on a large rimmed baking sheet. Pile raw shallots and raw bok choy into the center of one half of the parchment, then lay the fish on top. Pour 1 tablespoon dipping sauce over the fish. Then, fold one half of the parchment heart on top of the other, and seal with small, overlapping folds, starting at the crook of the heart and working down to the tip. (For more detailed instructions, click here). Put sealed parchment packet on the baking sheet in the oven and bake for 12-14 minutes, until fish is cooked through.

To serve, transfer parchment packet to a plate and carefully rip open the parchment. Drizzle with remaining dipping sauce, and sprinkle on the chopped peanuts.

347 calories, 15.6 g fat (1.1 g saturated fat), 18.3 g carbohydrate (8.7 g fiber, 3.7 g sugars), 39.4 g protein, 989 mg sodium, 62 mg cholesterol

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Photograph by Yael Malka for BuzzFeed

To make your parchment packages, start by laying the cut parchment down on a baking sheet, then layering all of your ingredients in the center of one half.

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Then, fold the empty parchment half over the fish.

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Then, seal the packet by making little, overlapping folds from one tip to the other.

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After you take it out of the oven, let it sit for at least a couple of minutes. Then, be careful when you open it, because there will be lots of steam.

BIG BATCH SPICY TAMARI DIPPING SAUCEMakes 1/3 cup

Use half of this sauce for dinner tonight, and half for dinner tomorrow.

Ingredients2 tablespoons tamariJuice of 2 limes1 teaspoon honey4 dashes hot sauce (or more, to taste)

ProcedureWhisk together all ingredients in a small mixing bowl. Store in an airtight container in the fridge.

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Bodum Espresso Mug ($12.50), Whisk

1 cup unsweetened milk heated with 1 square (½ ounce) chopped dark chocolate.

115 calories, 9.3 g fat (1.5 g saturated fat), 8 g carbohydrate (2.2 g fiber, 3.7 g sugars), 2.5 g protein, 367 mg sodium, 1 mg cholesterol

23. DAY 12 (THURSDAY) TOTAL NUTRITIONAL INFORMATION:

1,314 calories, 53.8 g fat (5.3 g saturated fat), 137.9 g carbohydrate (44.2 g fiber, 60.1 g sugars), 96.9 g protein, 2,297 mg sodium, 75.7 g cholesterol

All nutrition is calculated for the amounts specified for women.

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Defrost shrimp for tomorrow’s dinner by taking it out of the freezer and putting it in the fridge.

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1. Prepare oats for tomorrow’s breakfast by mixing all ingredients together and storing in an airtight container in the fridge (recipe below).

OVERNIGHT OATS WITH STRAWBERRIES AND CHIA SEEDSMakes 1 serving

Ingredients1/2 cup gluten-free rolled oats1/3 cup unsweetened almond milk2/3 cup nonfat Greek yogurt1 tablespoon chia seeds1 teaspoon honey4 large strawberries, cored and thinly sliced

ProcedureMix all ingredients until thoroughly combined. Store in an airtight container for at least 6 hours and up to 24 hours.

334 calories, 9.6 g fat (0.5 g saturated fat), 48.6 g carbohydrate (11.3 g fiber, 15.2 g sugars), 20.5 g protein, 149 mg sodium, 5 mg cholesterol

2. If you need to pack tomorrow’s lunch and snack to-go, you can do it now or in the morning: Assemble the Snap Pea and Radish Salad with Quinoa and Arugula Salad for tomorrow’s lunch and store it in a large airtight container in the fridge, then make the balsamic vinaigrette and store that separately in the fridge. Cut 4 medium carrots into matchsticks, then store them in an airtight container in the fridge with a side of hummus for tomorrow’s snack.

28. Two more days. TWO MORE DAYS!!!

Day 12 Of The Clean Eating Challenge

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LINK

Click here for a printable PDF of all the Clean Eating Challenge recipes.

Read more: http://buzzfeed.com/christinebyrne/clean-eating-challenge-day-12

Day 6 Of The Clean Eating Challenge

This is part of a two-week detox plan that will make you feel great. Don’t jump into the middle — start at the beginning here.

View this image ›

Photographs by Yael Malka for BuzzFeed. Design by Chris Ritter/BuzzFeed

BuzzFeed Food’s Clean Eating Challenge is a two-week detox plan that’s all about eating real food in order to feel great and have more energy. All of the food is low carb and gluten free with an emphasis on lean protein (no red meat) and fresh produce. There’s no processed food allowed; every meal is homemade.

It’s important that you follow the meal plan in order starting with Day 1 since most of the recipes call for leftover ingredients from previous days. But you can start any time and find full instructions here. Aim to eat every 3-4 hours and try not to eat within two hours of bedtime.

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Photograph by Yael Malka for BuzzFeed

CHIA SEED PUDDING WITH MANGO AND PISTACHIOS

Prepare this recipe the night before. If you made smoothie packs in advance, the mango will be in a ziploc bag in the freezer, labeled, Friday, Week 1, Breakfast.

Makes 1 serving

Ingredients1/2 mango, frozen, finely diced2 tablespoons chia seeds1/2 cup almond milk1 teaspoon honey1/8 teaspoon vanilla extractpinch kosher salt2 tablespoons pistachios, chopped

ProcedureIn a small mason jar or plastic container, combine the first six ingredients, stir and refrigerate overnight. In the morning, sprinkle with the chopped pistachios.

297 calories, 17.3 g fat (1.8 g saturated fat), 35 g carbohydrate (16 g fiber, 17 g sugars), 9.5 g protein, 381 mg sodium, 0 mg cholesterol

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Black + Blum Box Appetit ($24.00), Whisk

ARUGULA SALAD WITH GREEN BEANS, SALMON AND DIJON VINAIGRETTEMakes 1 serving

Ingredients1 teaspoon dijon mustardjuice of 1/2 lemon, strained1/8 teaspoon kosher saltfreshly ground pepper1 teaspoon chopped parsley1 tablespoon olive oil3 cups arugula, washed and dried1 cup steamed green beans (leftover fromThursday’s dinner)4 ounces salmon for women; 6 ounces salmon for men, cold (leftover from Thursday’s dinner

ProcedureIn a medium mixing bowl, whisk together mustard, lemon juice, chopped parsley, kosher salt and freshly ground pepper. Slowly drizzle in the olive oil while continuing to whisk, and keep whisking for 30 seconds after all of the olive oil has been added. Spoon about a teaspoon of the dressing into a small mixing bowl and set aside. Add the arugula to the large mixing bowl, and toss to dress the greens. Transfer to a bowl and top with the green beans. Add salmon to the small mixing bowl with the teaspoon of dressing, break salmon apart until it’s roughly the consistency of canned tuna, then toss with the dressing. Spoon the salmon on top of the arugula salad, and season with freshly ground pepper.

If you’re packing lunch to go: Make the vinaigrette with mustard, lemon juice, parsley, salt, pepper and olive oil as directed, then store all but 1 teaspoon of it in a small container. Mix the remaining teaspoon with the salmon in a small mixing bowl, break the salmon apart with a fork until it’s roughly the consistency of tuna salad, then transfer the salmon to a small airtight container. Combine arugula and green beans in a large tupperware. Refrigerate until you’re ready to eat, then toss the arugula and beans with the vinaigrette and top with the salmon.

348 calories, 19.1 g fat (2.7 g saturated fat), 11.6 g carbohydrate (4.9 g fiber, 1.6 g sugars), 32.7 g protein, 823.8 mg sodium, 75.9 mg cholesterol

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Small Collapsible Lunchbox ($21.00), Whisk

½ seedless cucumber (leftover from Wednesday’s lunch) and 1 medium carrot, both cut in matchsticks, with ¼ cup hummus

146 calories, 6.3 g fat (0.9 g saturated fat), 18.9 g carbohydrate (6.4 g fiber, 4.8 g sugars), 6.2 g protein, 283 mg sodium, 0 mg cholesterol

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BLACK BEAN CHILI WITH PAPRIKA YOGURT AND ZUCCHINI RIBBONSMakes 2 servings

You’ll eat half of the chili tonight, then freeze the rest for lunch on Thursday of Week 2. (Don’t just put it in the fridge; it needs to go in the freezer.)

Ingredients1 tablespoon olive oil, divided1 medium yellow onion, cut in ¼-inch cubes1/4 teaspoon kosher saltfreshly ground pepper2 cloves garlic, minced2 stalks celery, thinly sliced1 medium red bell pepper, cut in 1/4-inch cubessmall handful parsley stems1 cup black beans, rinsed and drained1 15-oz can diced tomatoes1/2 cup nonfat Greek yogurt1/2 teaspoon paprika2 scallions (both the white and green parts), thinly sliced1 large zucchini

ProcedureHeat 2 teaspoons olive oil in a medium (at least 3 quart) pot over medium heat. Add onion, kosher salt, and freshly ground pepper and cook, stirring occasionally, until softened, about 5 minutes. Add garlic, celery, and bell pepper and cook until vegetables are soft, about 4 minutes. Tie the parsley stems in a knot (this way, they’ll be easy to remove at the end). Add parsley stems, beans, and canned tomatoes. Bring the mixture to a boil, then turn the heat to low, cover, and simmer for 30 minutes. Uncover and simmer for an additional 15 minutes. Discard the parsley stems before serving.

While the chili is simmering, prepare the yogurt: In a small mixing bowl, stir together greek yogurt, paprika, and a pinch of kosher salt.

Once you’ve prepared the yogurt, use a vegetable peeler to peel the zucchini into thin ribbons. Heat the remaining olive oil in a large skillet over medium heat, then add the zucchini ribbons, a pinch of kosher salt, and some freshly ground pepper. Saute until the zucchini is tender but still al dente, about 2 minutes. Transfer to a small plate and serve alongside the chili.

To serve the chili, transfer half of the mixture to a bowl and garnish with half of the lemon paprika yogurt and half of the thinly sliced scallions. Cool completely before storing leftovers in the freezer (you won’t eat them again until next Thursday).

358 calories, 7.7 g fat (1.1 g saturated fat), 58.8 g carbohydrate (18.5 g fiber, 21.1 g sugars), 20.2 g protein, 823.2 mg sodium, 2.5 mg cholesterol

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Before you simmer the chili, it’ll be a little soup-y.

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Post-simmer, most of the liquid will have evaporated. Also, remember to remove the parsley stems before serving!

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For the zucchini ribbons, just use a vegetable peeler to make ribbons.

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Once you get to the seedy part in the center of the zucchini, stop peeling. That center part is too mushy for the ribbons, and you can throw it away

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After a quick sauté in a very hot pan, the ribbons will shrink considerably and brown a little bit.

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1/2 cup blackberries with 2 tablespoons raw, unsalted pistachios.

123 calories, 6.8 g fat (0.8 g saturated fat), 13.2 g carbohydrate (5.3 g fiber, 6 g sugar), 3.5 g protein, 7.5 mg sodium, 0 mg cholesterol

23. DAY 6 (FRIDAY) TOTAL NUTRITIONAL INFORMATION:

1,271 calories, 57.2 g fat (7.3 g saturated fat), 137.5 g carbohydrate (51 g fiber, 50.5 g sugar), 72.1 g protein, 2,317 mg sodium, 78 mg cholesterol

All nutrition is calculated for the amounts specified for women.

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Photograph by Yael Malka for BuzzFeed

Defrost ground turkey for tomorrow by taking it out of the freezer and putting it in the fridge.

If you need to pack tomorrow’s lunch and snack to-go, you can do it now or in the morning.

26. Hey there, Rockstar. You’re done with Day 6!

Day 6 Of The Clean Eating Challenge

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LINK

Click here for a printable PDF of all the Clean Eating Challenge recipes.

Read more: http://buzzfeed.com/christinebyrne/clean-eating-challenge-day-6

Day 7 Of The Clean Eating Challenge

This is part of a two-week detox plan that will make you feel great. Don’t jump into the middle — start at the beginning here.

View this image ›

Photographs by Yael Malka for BuzzFeed. Design by Chris Ritter/BuzzFeed

BuzzFeed Food’s Clean Eating Challenge is a two-week detox plan that’s all about eating real food in order to feel great and have more energy. All of the food is low carb and gluten free with an emphasis on lean protein (no red meat) and fresh produce. There’s no processed food allowed; every meal is homemade.

It’s important that you follow the meal plan in order starting with Day 1 since most of the recipes call for leftover ingredients from previous days. But you can start any time and find full instructions here. Aim to eat every 3-4 hours and try not to eat within two hours of bedtime.

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LINK

Download a printable PDF of the Week 2 Grocery List here.

In addition to following today’s meal plan, you’ll have to grocery shopping for Week 2!

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Photograph by Yael Malka for BuzzFeed

Freeze and label your shrimp, cod, and chicken. Instead of labeling it with when you’ll be eating it, write when to defrost it: 1/4 pound Shrimp: “Defrost Monday night”Cod: “Defrost Wednesday night”1/4 pound Shrimp: “Defrost Thursday night”Chicken breast: “Defrost Friday night”

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Wood Rectangle Tray ($19.95), Fishs Eddy

ASPARAGUS WITH POACHED EGGSMakes 1 serving

Once you’ve steamed the asparagus, set 1/3 of it aside for Sunday’s lunch.

Ingredients1 1/2 bunches asparagus (you’ll save 1/3 of the asparagus, steamed, for Sunday’s lunch)2 large eggs for women; 3 large eggs for men1 teaspoon apple cider vinegar2 teaspoons olive oil1 teaspoon chopped parsley1/8 teaspoon kosher saltfreshly ground pepper

ProcedureIn a large skillet with a lid, bring 1/2 cup water to a boil with ¼ teaspoon kosher salt. Trim 1 inch off of the root of the asparagus to remove the woody end, then add the asparagus to the skillet, turn the heat to low and simmer 4-5 minutes, until asparagus is cooked through but still slightly crunchy. Transfer to a plate and set aside.

Meanwhile, poach eggs: Fill a medium (at least 3 quart) saucepan or pot with about 5 inches of water. Add vinegar (this helps keep the egg whites together), bring the water to a simmer, then turn the heat to low. If you have a thermometer, use it to check the water temperature. The ideal temperature for poaching eggs is between 180 – 190 degrees. If you don’t have a thermometer, you know you’re at the right temperature when there are tiny little bubbles all over the bottom and sides of the pot, but none bubbling up to the surface.

Crack each egg into a separate small bowl or mug, then stir the water in a circle gently with a wooden spoon to create a whirlpool. Drop 1 egg into the center of the whirlpool. The white will wrap around the yolk and start to set. Let the egg poach in the water for 3 minutes, keeping the temperature steady. Remove the egg with a slotted spoon and drain on a paper towel-lined plate. Repeat with the other egg, again creating a whirlpool before dropping in the egg.

To serve, place the poached eggs atop ⅔ of the warm asparagus, then drizzle with olive oil, sprinkle with chopped parsley, and season with kosher salt and freshly ground pepper.

Cool the leftover asparagus completely before storing in an airtight container in the fridge.

Nutrition info: 252 calories, 18.9 g fat (4.5 g saturated fat), 6.5 g carbohydrate (2.6 g fiber, 0.4 g sugars), 15.4 g protein, 727 mg sodium, 372 mg cholesterol

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To prep your asparagus, first cut about an inch off the bottom of the stalks.

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Make sure the asparagus fits in the pan (it shouldn’t be so long that it sticks out over the edges):

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The asparagus is done when the stalks are slightly brighter green and softened, and all the water is evaporated.

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Black + Blum Box Appetit ($24.00), Whisk

KALE SALAD WITH TOMATO, BLACK BEANS, AND FETAMakes 1 Serving

Ingredients2 scallions, whites and greens separated1/2 bunch kale, stems and ribs removedjuice of 1/2 lime1/2 tablespoon olive oil1/2 cup black beans, rinsed and drained2 ounces feta, crumbled1 large beefsteak tomato, cut in 1/4-inch cubes

ProcedureThinly slice scallion whites, and cut scallion greens into ½-inch pieces. Thinly slice kale leaves into ¼-inch ribbons. Put lime juice in a medium mixing bowl, then slowly add the olive oil while whisking vigorously. Add scallions and kale to the mixing bowl, and use your hands to massage the dressing into the kale leaves for about a minute, until kale starts to soften just slightly. Add black beans, feta, and tomato, and toss just to combine.

If you’re packing lunch to-go: Prep the salad in the morning or night before, then store it in an airtight container in the fridge until you’re ready to eat it. Kale is super resilient and won’t wilt, so it’s fine to dress this ahead of time.

422 calories, 22.1 g fat (9.8 g saturated fat), 39.5 g carbohydrate (11.3 g fiber, 4 g sugars), 20.3 g protein, 693.8 mg sodium, 50.5 mg cholesterol

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To cut the kale ribbons, roll 3-4 leaves together and slice them into 1/4 inch pieces.

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Massaging the dressing into the kale makes it a little bit softer and easier to chew. Also, it helps the kale absorb more flavor.

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Porcelain Salad Plate ($3.00), Whisk

2 tablespoons raw, unsalted almonds with 1 clementine.

131 calories, 8.4 g fat (0.6 g saturated fat), 12.6 g carbohydrate (2.8 g fiber, 7.6 g sugars), 4.6 g protein, 1 mg sodium, 0 mg cholesterol

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TURKEY-BASIL MEATBALLS WITH TOMATO SAUCE AND SAUTÉED COLLARD GREENSMakes 1 serving

Ingredients1/2 recipe Big Batch Tomato Sauce (recipe below)1/2 recipe Big Batch Turkey-Basil Meatballs (recipe below)1 bunch raw collard greens, ribs removed1 teaspoon olive oilpinch salt

ProcedurePrepare Big Batch Tomato Sauce (recipe below) and Big Batch Turkey -Basil Meatballs (recipe below) as directed, then coat half of the meatballs with half of the tomato sauce.

Rinse and dry collard greens, then cut them into large (about 3 × 3-inch) pieces. In a large skillet, heat 1 teaspoon olive oil over medium heat. Add collard greens and a large pinch of salt, and cook, stirring constantly. The collard greens will start to wilt and release liquid. Cook them until almost all of the released liquid has evaporated and the greens are soft.

Serve collard greens in a bowl, topped with meatballs and sauce.

478 calories, 23.1 g fat (4.8 g saturated fat), 37.1 g carbohydrate (9.9 g fiber, 12.7 g sugars), 31.2 g protein, 726 mg sodium, 172 mg cholesterol

BIG BATCH TOMATO SAUCEMakes 2 servings

Serve half of the sauce with tonight’s dinner and save half for Sunday’s lunch (make sure to store the meatballs and tomato sauce separately).

Ingredients1 tablespoon extra virgin olive oil1 medium yellow onion, roughly chopped1/4 teaspoon kosher saltfreshly ground pepper1 medium carrot, peeled and roughly chopped3 cloves garlic, chopped2 tablespoon balsamic vinegar1 15-oz can low-sodium diced tomatoes6 basil leaves, rough choppedkosher salt and freshly ground pepper

Procedure Heat olive oil in a medium (at least 3 quart) pot over medium heat. Add onion, kosher salt, and freshly ground pepper and cook, stirring occasionally, until softened, about 5 minutes. Add carrot and garlic and cook until carrot is soft, about 10 minutes. Increase the heat to high, then add the balsamic vinegar. Stir the vegetables around the pan and cook until most of the liquid has evaporated, about a minute. Add the diced tomatoes and basil and bring the mixture to a boil, then reduce to a simmer. Season with freshly ground pepper, cover, and simmer 45 minutes. Uncover the pot and continue to simmer, uncovered, for 10 minutes. Remove the sauce from the heat and let it cool for 10 minutes.

When the mixture has cooled slightly, transfer to a blender and puree for about 30 seconds, until there are no large chunks but the mixture isn’t totally smooth. Alternatively, for chunkier sauce, blend with an immersion blender.

Tomato sauce will keep for up to 5 days, refrigerated in an airtight container.

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Once you’ve sautéed your vegetables, use balsamic vinegar to deglaze the pan.When you sauté, some of the caramelized bits get stuck on the bottom of the pan. Adding vinegar and scraping the bottom of the pan releases those caramelized bits so that they can flavor your sauce.

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Post simmer, the sauce will be thick and chunky, with almost no liquid left.

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After blending, the sauce will be puréed but not completely smooth.

BIG BATCH TURKEY-BASIL MEATBALLSMakes 2 servings

Ingredients1/3 cup rolled oats1 egg yolk for women; 1 whole egg for men8 ounces (1/2 pound) lean ground turkey for women; 12 ounces (3/4 pound) for men4 basil leaves, chopped¼ teaspoon kosher saltfreshly ground pepper

ProcedurePreheat oven to 400°F, and line a rimmed baking sheet with parchment paper (a small baking sheet will be big enough, but if you only have a large one you can use that, instead). While the tomato sauce is simmering, pulse oats in a food processor until they are the consistency of bread crumbs. Combine all ingredients in a medium mixing bowl, and mix everything with a rubber spatula until the mixture is combined and uniform throughout. Roll the turkey into 6 balls and space them out on the baking sheet. Bake for 15 minutes, or until the meatballs are cooked through (there should be no pink inside, and a thermometer inserted into the center of a meatball should read 165°F).

Serve 3 meatballs with tonight’s dinner, then cool the remaining meatballs completely before storing them in an airtight container in the fridge.

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Your oats should be ground to an almost powdery consistency. This will help the meatballs bind together.

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Use your hands to mix the ingredients together just enough to combine everything completely.

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Roll the mixture into six even-sized balls, and be sure to spread them out on the baking sheet so that they’re not touching.

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2 squares (1 ounce) dark chocolate (at least 70% cocoa).

105 calories, 9 g fat (5.5 g saturated fat), 4 g carbohydrate (1.5 g fiber, 2.5 g sugars), 2 g protein, 10 mg sodium, 0 mg cholesterol

34. DAY 7 (SATURDAY) TOTAL NUTRITIONAL INFO:

1,388 calories, 81.5 g fat (25.2 g saturated fat), 99.7 g carbohydrate, 28.1 g fiber, 27.2 g sugars), 73.5 g protein, 2,158 mg sodium

All nutrition is calculated for the amounts specified for women.

35. Seven days down, seven to go!

Day 7 Of The Clean Eating Challenge

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LINK

Click here for a printable PDF of all the Clean Eating Challenge recipes.

Read more: http://buzzfeed.com/christinebyrne/clean-eating-challenge-day-7