LCNM
lean clean N' mean
~To Live Lean, You Gotta Eat Clean, and Train Mean!
​Created By: Kayla Rose Kotecki
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EAT CLEAN
4) Try Using:
~Substitute your soy sauce with Bragg Liquid Aminos! Tastes the same, even better to me.
~Bragg Apple Cider Vinegar-
where do I even start, you can do so much with this stuff try searching for recipes! Put straight onto salad!


​3) Cooking your chicken in broth is a nice touch to add some flavor and keep chicken juicy. The only thing with most broths is they are very high in sodium!

Try Using:
-Pacific Vegetable Broth , Low Sodium (or something similar you might've found)
*Also try herbs from the garden like:
​~Parsley~Rosemary~Thyme~Basil~Cumin~Cilantro~Ginger ~Cayenne~Dill~Curry~Cinnamon~Oregano~Paprika~Sage ~Peppermint~Clove~Mint~Vanilla Extract~Lemon Grass~Lemon Zest~Pesto
Try Using:
-Mrs. Dash (any flavor)
-Bragg Organic Sprinkle Seasoning
And there is lots more, pretty much anything that says "salt free."
​
Try Using:
~Stevia In the Raw
( 1tsp. = 1 packet)
~Raw Blue Agave Nectar 100% Organic

Diet is so important, a lot of people do not take it as seriously as they should. It could be complicated when first starting out, but once you acuire a basic understanding for how to prep your food, you will be able to make anything, you can even begin making recipes of your own! There are just a few things I would like to point out considering these are healthy food preps, not grandmas cooking(mouthwatering yet ,deathly).
​
​1)Stop seasoning with salt, or any seasonings with salt like Garlic Salt.
We get way more than enough of our daily amounts of sodium intakes
a day, there's no point in adding more, you'll just get the "salt bloat"
and too much sodium intake is bad for health overall.
​2)Stop using sugars, creamers, butters, jams, etc. Especially artificial sweeteners, such as splenda, equal, you know, that junk.
5) Only Steam or bake veggies. Avoid the microwave and boiling. Vitamins and minerals are very sensitive to heat, and die off quick when you stick your food into the micro or into boiling hot water. I prefer steaming all greens, and baking the sweet potato, baking also locks in the sweet flavors. Yum!
**There are SO many recipes out there, I have just been asked to share my recipes on how I cook my food; you can add or cut out whatever you'd like, they are simply here for a little guidance.
**Modify amounts for size of batch you are making. I also mostly measure by eye when putting herbs on my meats, so a few may not have measurements, sorry! **
Did You Know:
Those who eat on white plates vs. colored plates eat smaller servings. Therefore, If you want to cut back on the amt. of food, eat off a white plate!
Low-Carb Pizza
- 1/4 Cauliflower (this will be the crust)
- 2 Egg Whites or 1 whole egg
- 1 cup Raw Spinach
- small can tomatoes, or tomato puree
-Basil
- Oregano
- 1/2 Low Fat Mozzarella Cheese (optional)
- 2 Garlic Cloves (minced)
- Sliced Mushrooms (optional)
- Chopped Chicken Breast (optional)

*Use more cauliflower for how big you want the pizza based on the number you are serving!

Directions:
Crust:
1. Put cauliflower in microwave or steam for 7 - 10 min.
2. In a blender, blend the cauliflower. (When blended, it turns into a consistency almost matching rice.)
3. Mix with egg whites, roll out to make flat crust.

Toppings:
1. Spread on tomato puree
2. Layer desired toppings in your preference order

*Throw in pizza all together in oven on 375 for about 15-20 minutes.

Homemade Quinoa Sushi Rolls
- 1 cup Cooked whole grain Quinoa
-1 slivered zucchini or cucumber
-1 cup Raw Spinach
-2 tbsp Cashew Nut Sour Cream
-1/3 diced Avocado (optional)
-2 leaves Seaweed, Or Soy paper

*If you prefer Brown or white Rice like traditional sushi, instead of the Quinoa, do that (:
*If you would like to add some sort of fish like, tuna, salmon, etc. go right ahead! I personally don't like raw fish. Too fishy for my liking.

Directions:
1.Depending on how many rolls you make, deciphers how much you use of each ingredient. I usually measure by eye when making sushi.
2. Lay down seaweed or soy paper flat
3. Layer on ingredients starting with Quinoa, then Cashew cream, Spinach, Zucchini.
4. Cut to your preferred thickness and stick in the fridge or serve!


Quinoa Patties
- 2 1/2 / 12 oz cooked Quinoa
-8 Egg whites OR 4 large whole eggs
-1/3 cup parsley, chopped
-1 clove garlic, chopped
-1 onion, chopped
-1/3 cup parmesan cheese OR feta cheese
-1 cup whole wheat breadcrumbs
-1/2 tsp sea salt
-4 oz of chicken breast (optional)
-1 tbsp coconut oil or extra virgin olive oil

Directions:
1.Combine quinoa, eggs, and salt into a bowl.
2. stir in cheese, onion, garlic, and parsley
3. whisk well until fully mixed. Add breadcrumbs and stir.
4.Let mixture sit for a couple minutes so breadcrumbs can absorb the moisture.
5. Scoop 2 tablespoons of mixture and form 1 1/2 inch size patties or use 1/4 cup of mixture to shape.
6.Heat a tablespoon coconut or olive oil in a large skillet. Add patties, cover, and cook on medium to low heat for around 7 minutes, or until golden brown.


Breakfast Egg Muffins
- 7 egg whites & 1 whole egg (or just 8 egg whites)
-1/2 cup unsweetened almond milk
-1/2 tsp baking soda
-1/2 cup sauteed onions
-1/2 cup sauteed red bell peppers
-1 cup Spinach
-1/2 cup skim mozzarella or feta cheese (optional)
-1 tsp rosemary
-1 tsp garlic
-salt and pepper
-4 oz of chicken breast or turkey bacon

Directions:
1.Spray muffin sheet with non stick cooking spray, Pour, and cook at 375 for about 20 minutes.


Chicken Soup for the Soul
- 3 Skinless Boneless Chicken Breast​
-2 qt chicken broth
-2 large onions
-2 large carrots
-2 large celery stalks
-1tsp dried thyme
-2 cup egg noodels
-1 cup cabbage
-1 head of kale

Directions:
1.Bring broth and water to a simmer over mediumheat in a large pot. Next, add onions, carrots, celery, kale, cabbage and thyme and continue to simmer for 30 minutes.

2.Add egg noodles with chicen and simmer uncovered for 8-10 minutes.

Protein Pancakes (Low-Carb/ High Protein)
*For Low-Carb:
- ¼ cup egg whites
- 2 tablespoons almond milk
- 1 scoop protein powder (30 g)
- 1 teaspoon baking soda
- 1 teaspoon cinnamon
*Additional Add-ins:
​- 1 tablespoon flax meal
- ½ cup oats
- a few blueberries
- ½ banana - can either be mashed up and cooked with ingredients, or sliced up and put on top as shown in picture to the left​
-almond butter / peanut butter / sun butter, spread on top or mixed in
**Pour ingredients into protein shaker bottle, and shake for 1-2 minutes. Spray pan with Pam, and cook.

~P.S.- If you're one to add Maple Syrup, it quickly makes this healthy meal into an unhealthy one!

Lemon Chicken
-Skinless Boneless Chicken Breast
-2 tablespoons Coconut Oil
-¼ cup Lemon Juice (squeeze juice on each breast, leave peels in with chicken to cook)
- 2 Garlic cloves, pressed
-½ Chopped White Onion
-Mrs. Dash (original or chicken blend)
-Pepper

​**Cover with foil so it doesn't loose its juiciness
*Cook at 375 degrees for approximately one hour
Depending on batch size will determine how long to cook.

Simple Salmon
-Fresh Wild Salmon
-Coconut Oil
-Parsley
-Basil
-Thyme
-Chooped up Garlic Cloves
-Chopped purple Onion
-Bragg Organic Sprinkle Seasoning
-Pepper

​**Cover with foil so it doesn't loose its juiciness
*Cook at 375 degrees for approximately one hour
Depending on batch size will determine how long to cook.
Tasty Tilapia
-Coconut Oil
-Parsley
-Dill
-Basil
-Chopped up Garlic cloves
-Lemon (squeeze juice on each piece, leave peels in with fish to cook)
-Pepper

**Cover with foil so it doesn't loose its juiciness
*Cook at 375 degrees for approximately one hour
Depending on batch size will determine how long to cook.
Rosemary & Garlic Chicken
-Skinless Boneless Chicken Breast
-2 tablespoons Coconut Oil
-¼ cup Fresh Rosemary, minced
- ¼ cup Fresh Basil
-2 Garlic Cloves, pressed
-½ Chopped White Onion
-Bragg Sprinkle Seasoning
-Pepper

~In a medium bowl, combine olive oil, lemon juice, garlic, rosemary and salt
Rinse chicken breasts, pat dry and place in an 7x11 inch Pyrex baking dish
~Pour marinade over chicken, cover and refrigerate for at least 30 minutes or up to 6 hours
**Cover with foil so it doesn't loose its juiciness
*Cook at 375 degrees for approximately 20 min.
Depending on batch size will determine how long to cook.
Baked Dijon Mustard and Lime Chicken
-1 tablespoon Coconut Oil or Extra Virgin Olive Oil
-skinless boneless chicken breast
-½ cup fresh lime juice
-½ cup fresh cilantro, chopped
-¼ cup dijon mustard
-1 tablespoon chili powder
-½ teaspoon pepper

**Cover with foil so it doesn't loose its juiciness
~Combine lime juice, cilantro, mustard, olive oil, chili, salt and pepper in a food processor
~Pulse until ingredients are well combined
~Rinse chicken breasts, pat dry and place in a 7x11 inch Pyrex baking dish
~Pour marinade over chicken, cover and refrigerate for at least 15 minutes or up to 6 hours
~Bake at 350° for 20-30 minutes uncovered
Simple Tofu Stir fry
-Coconut Oil
- Small amount of Coconut Oil
-4oz firm Tofu, cut up into cubes
-Mushrooms
-Onions
-Carrots, chopped
-Broccoli, chopped
-Spinach
-Chopped up Garlic cloves
-Cut up Onions, purple or white
(For something extra, you can set on top of brown rice)

*First saute onions and garlic by cooking alone first on medium heat with 1 tbsp of oil over medium high heat.
-Drain tofu then add tofu and cook, stirring almost constantly, until tofu is very hot throughout, 5 to 7 minutes.
-Add veggies and let cook for about 5 minutes. Stir Frequently.
Green Tea Tamarind-Marinated Tofu With Vegetables
-2 tablespoons prepared tamarind sauce
-1 tablespoon finely chopped ginger
-1 tablespoon jasmine green tea leaves
-1 tablespoon rice vinegar
-1 clove garlic, finely chopped
-1 (14 ounces) package firm tofu, drained and patted dry, cut into 1-inch chunks
-2 tablespoons peanut or canola oil
-Tamari, to taste
-2 packed cups broccoli florets
-½cup chopped fresh mushrooms
-1 medium red bell pepper, cored, seeded, and chopped
-½ large red onion, sliced
-1 tablespoon toasted sesame oil
(For something extra, you can set on top of Brown Rice or Quinoa)

*Put tamarind sauce, ginger, tea leaves, rice vinegar and garlic into a container with a tight fitting lid. Add tofu and toss well. Refrigerate, shaking the container occasionally to distribute the marinade, for 12 hours or overnight.
​
-Heat 1 tablespoon of the oil in a large skillet over medium high heat. Drain tofu and reserve marinade. Add tofu and tamari and cook, stirring almost constantly, until tofu is very hot throughout, 5 to 7 minutes. Transfer to a bowl and set aside.
​
-Add broccoli, mushrooms, peppers, onions, tamari and remaining marinade. Cook, stirring frequently, until broccoli is crisp-tender and pan juices have evaporated, 5 to 7 minutes. Return tofu to skillet and toss gently to combine. Drizzle with sesame oil and serve.
Roasted Asparagus and Wild Mushrooms
-4 tablespoons extra virgin olive oil or coconut oil, divided
1 pound assorted fresh mushrooms (such as crimini, oyster, chanterelles, morels, stemmed shiitakes), sliced
-3 cloves garlic, minced
-1 tablespoon freshly squeezed lemon juice
-1 tablespoon minced fresh Italian parsley
-1 ½ pound medium thick asparagus, tough ends trimmed
-1/8 teaspoon freshly ground black pepper

*Preheat the oven to 475°F.
~Heat 3 tablespoons of olive oil in a large sauté pan over medium-high heat. Add mushrooms and garlic, sauté until mushrooms are brown and just tender, 8 to 10 minutes. Remove the pan from the heat. Add lemon juice and parsley, toss to coat. Set aside.
~Arrange asparagus on a rimmed baking sheet. Sprinkle with salt and pepper. Toss to coat. Roast asparagus until just tender, about 10 minutes. Arrange asparagus on a serving platter and top with mushrooms.
Quinoa Salad With Roasted Vegetables
-2 yellow beets
-4 teaspoons coconut oil
-Ground black pepper, to taste
-3 carrots, chopped
-3 parsnips, chopped
-1 cup uncooked quinoa
-Juice of 1 lemon
-2 cups gluten-free vegetable stock or water
-1/4 teaspoon dried thyme
-½ small red onion, finely chopped
-2 tablespoons chopped flat-leaf parsley

*~Preheat oven to 350°F. Rub beets all over with 1 teaspoon of the oil, then season liberally with salt and pepper. Wrap in foil, place on a small baking sheet and roast for about 1 hour, until beets are tender. Allow beets to cool and then peel and chop them. Meanwhile, toss carrots and parsnips in remaining 3 teaspoons oil, season with salt and pepper and place on a rimmed baking sheet. Bake for about 50 minutes, stirring occasionally, until golden brown. Remove from oven and let cool.

~Put quinoa, lemon juice, stock or water and thyme into a small pot. Bring to a boil, then lower heat to a simmer, cover and cook for 10 to 15 minutes, until quinoa is tender. Remove from heat and set aside to let cool to room temperature.
​
~Put quinoa, roasted carrots and parsnips into a large bowl and toss to combine. Add beets, onions, parsley, salt and pepper, mix well and serve.
Kale & Grapefruit Salad
- 1 bunch kale
-1 tablespoon olive oil
-â…› teaspoon sea salt
-1 lime
-1 teaspoon balsamic vinegar
-1 grapefruit, chopped

Kale & Grapefruit Salad
- 1 bunch kale
-1 tablespoon olive oil
-1 lime
-1 teaspoon balsamic vinegar
-1 grapefruit, chopped

Basil & Asparagus Salad
- 1 lb asparagus, trim ends and cut into small pieces
-1 cup grape tomatoes, diced
-1 ripe avocado, cut up
-1 cup sliced basil leaves
-¼ cup extra virgin olive oil
-2 teaspoons fresh lemon juice
-2 teaspoons dijon mustard
-½ teaspoon pepper

*Steam Asparagus; stir all items in together and serve!

Apple Cider Vinegar and Honey Vinaigrette Dressing
- 1/4 cup apple cider vinegar
-2 tablespoons water
-2 tablespoons raw natural honey
-¼ teaspoon pepper

*Combine vinegar, water, honey, salt and pepper in a blender.
Strawberry Balsamic Dressing
- 2/3 cup sliced strawberries
-¼ cup balsamic vinegar
-½ shallot, chopped
-2 teaspoons fresh thyme leaves
-1 ¼ teaspoon Dijon mustard
-¼ teaspoon ground black pepper

*Combine all ingredients and 1/4 cup water in a blender and blend until very smooth.
Breakfast Paleo Bread
- ½ cup almond butter or peanut butter
-2 eggs or 4 eggwhites
-2 tablespoons raw natural honey
-1 teaspoon vanilla extract
-¼ teaspoon stevia
-¼ teaspoon sea salt
-¼ teaspoon baking soda
-1 tablespoon cinnamon

*-Mix with a hand blender until all ingredients are combined
-Transfer batter into a well greased 8x8 baking dish
-Bake at 325° for about 12 to 15 minutes

Pineapple Mango Protein Smoothie
- 1 cup fresh cut up pineapple chuncks
- ¼ cup fresh mango, sliced
- 4 oz. Tofu
- 1 cup almond milk (or your milk preference)
- 1 tsp. Stevia

*Blend. Add more almond milk if necessary to achieve desired consistency.
Superfood Green Smoothie
- 2 handfuls of Spinach
- 1 handful of Kale
- 3/4 cup Almond Milk or Coconut water (or your preferred milk)
- 1 ripe Banana
- 1​0 baby carrots
- 1 cup mixed berries (frozen or fresh)
- 1 tbsp. Flax Meal
- Ice
- ½ cup Non-fat Plain Greek Yogurt (Optional)
(You can add 1 packet of Stevia if desired)

**Blend. Add more almond milk if necessary to achieve desired consistency.
Naturally Flavored Water Ideas:
~Lemon wedges in water of course!
~Fresh Sliced cucumber in water
-Mint leaves with cut up strawberries or rasberries in water
~Shaved, fresh Ginger, 1 tsp. Stevia, and lime wedges.
~Frozen blueberries and 1 tsp. Stevia
*Feel free to mix and match to make your own!

*Let sit in the refrigerator over night to allow ingredients to absorb enhancing flavors.
Homemade Protein Muffins
- 3 scoops Chocolate Protein Powder
-1 tsp. banana extract
- 5 packs Stevia
-1 tbsp. agave nectar
-1 c​up oats
-1 cup blueberries or cranberries (or dried)
- 3 tbsp. egg whites
-3tsp. Baking Powder
- ​​¼ cup almond milk (or your of preference milk)
​
*Cook at 325 degrees for approximately 15-20 minutes
(You can also add or substitute walnuts, cinnamon, flax meal, or vanilla extract)
Casien Ice Cream
- 1 scoop chocolate casein
- 3 tbsp egg whites
- 4 tbsp oats
- ¼ cup dark chocolate chips
- ½ cup unsweetened almond milk
- 2 tsp cinnamon
- 2 packs of stevia
​
*Mix all ingredients in a bowl then cut the mixture into two rectangle shaped bars and freeze for 30 minutes!
(You can also add in nuts, flax meal, or berries if desired)
*If you don't have Casien, you can just use your regular protein powder
Homemade Ooey Gooey Protein Bar
For full tray:
-8 scoops Chocolate protein powder
-1/2 cup Almond Milk
-1/3 cup Natural Peanut Butter
-3 teaspoons Agave or Natural Honey
-3 teaspoons cinnamon
-1 cup Oats

​
*Mix all ingredients, but mix to consitency, it needs to be thick, add more oats for more thickness, and more almond milk if too thick. In a bowl then cut the mixture into two rectangle shaped bars and put in fridge for 30 minutes!
What I did in the picture to the left is then melted a tablespoon of Almond Butter on Top in the microwave for 20 seconds!

Protein Breakfast Cake
-1/3 cup Oats
-1/2 cup Eggwhites
-1 scoop Protein Powder
-1 tbsp Unsweetened Baking Cocoa
-1/8 tsp Baking Soda
-1 tsp Stevia
-2 tbsp Flax Meal
-1/4 cup Almond Milk or Water
-1 tbsp Cinnamon

​
*Stir and Microwave 1st for 40 seconds,
take out stir again, and put back in for another 30 seconds.
Time varies, you don't want to over cook the protein powder or it will be dry!
What I did in the picture to the left is then melted a tablespoon of Almond Butter on Top in the microwave for 20 seconds after.

Credit thanks to:
@tastyhealth
Vanilla Almond Mug Cake
-2 Egg Whites
-2 tbsp coconut flour
-1 scoop vanilla protein powder
-1 tbsp almond flour
-1/8 tsp Baking Soda
-1 tsp Stevia
-1/4 tsp vanilla extract
-1 tbsp greek yoghurt
-1 tsp Cinnamon
-3 tbsp water or milk of your preference

Topping:
Mix & stir to taste,
-Greek yoghurt, rasberries, Stevia, and vanilla extract
​
*Spray a mug with pam.
-Stir and pour into greased mug
-Microwave for about 1 minute
Time varies, you don't want to over cook the protein powder or it will be dry!

​
