How To Get Clean Urine In 2 Days

You've undoubtedly seen it on magazine covers and heard it rolling out of the mouths of celebrities, athletes, nutritionists, and maybe even some of your friends. But what does the term "clean eating" really mean?

While it means different things to different people, the root of it all is the effort to consume whole foods that have undergone as little processing as possible—foods that look and taste like they came fresh out of the ground or from a tree, a farm, the ocean, or even someone's kitchen, not like they're fresh off a factory conveyor belt.

Get started with one perfect day of clean eating with these recipes from Prevention'snew book Eat Clean, Stay Lean and see what a difference this way of eating can make to your body—and taste buds!

Breakfast: Southwest Skillet Eggs

Mitch Mandel

Scrambled eggs can be the perfect quick and clean breakfast, packed with nutrients like choline, which is essential for healthy liver function. But all the different labels applied to eggs are enough to make your head spin. In reality, there's only one variety you can truly feel good about eating: organic and pasture-raised.

SERVES: 2

2 Tbsp canola oil
½ lg onion, diced
1 clove garlic, minced
1 can (14.5 oz) diced tomatoes
⅔ c cooked or canned black beans
½ c brown rice
1 Tbsp smoked paprika
1 tsp ground cumin
½ tsp fine sea salt
½ tsp black pepper
Cayenne, to taste
4 oz baby spinach, roughly chopped
4 lg eggs
½ c chopped cilantro
½ c 2% plain Greek yogurt
½ avocado, sliced

1. HEAT the oil in a large (12 to 16 inches), shallow, lidded pan over medium-high heat. Add the onion and garlic and cook until the onion is translucent, 2 to 3 minutes. Add the tomatoes (with juice), beans, rice, 1 cup water, paprika, cumin, salt, black pepper, and cayenne. Reduce to a simmer, cover, and cook until the rice is tender, about 40 minutes. Add the spinach and cook until gently wilted, about 3 minutes.
2. CRACK an egg into each quarter of the pan. Cover again and cook until the eggs are opaque, 3 to 5 minutes. Uncover and garnish with the cilantro, yogurt, and avocado. Serve from the pan.

MORE: Skillet Eggs With Leeks and Arugula

Mid-Morning Snack: Pumpkin Seed, Cherry, and Pecan Granola Bars

Mitch Mandel

Yes, you have permission to go nuts! This perfectly portable snack is loaded with protein, healthy fats, and an array of phytonutrients that may help boost heart and brain health. And how they're processed is definitely important. For maximum nutrition, go for organic nuts (raw or dry-roasted), which aren't treated with pesticides or loaded with added sugars and salt. Most roasted nuts are roasted in low-quality oil, so be sure to read your labels and make sure the only ingredient is nuts.

MAKES 10 bars

2 c rolled oats
⅓ c pumpkin seeds
⅓ c chopped pecans
¼ c unsweetened shredded coconut
½ c dried cherries
2 Tbsp hemp seeds
¾ tsp cinnamon
¼ tsp kosher salt
⅓ c honey
¼ c almond butter
3 Tbsp coconut oil, melted
1 tsp vanilla extract

1. HEAT the oven to 350°F. Lightly coat an 8 x 8-inch baking pan with vegetable oil and line the bottom with parchment paper.
2. PLACE the oats, pumpkin seeds, pecans, and coconut on a large rimmed baking sheet and toast until fragrant, about 8 minutes, being careful not to let them burn.
3. MIX the cherries, hemp seeds, cinnamon, and salt in a large bowl. Add the toasted oats, nuts, and seeds to the bowl and mix together.
4. COMBINE the honey, almond butter, melted coconut oil, and vanilla in a small microwaveable bowl. Microwave for 30 seconds to warm the mixture, then stir together well and pour over the dry ingredients. Stir until the dry ingredients are uniformly coated with the wet ingredients.
5. SPREAD the mixture in the baking pan and bake for 20 minutes, or until the bars are lightly golden on top.
6. COOL completely in the pan, at least 30 minutes, then cut into 10 rectangular bars.

MORE: Fruit & Nut Popcorn Bars

Lunch: Arugula Salad with Zucchini Ribbons

Mitch Mandel

Most greens live up to their superfood reputations, packing a good dose of potassium, vitamin K, folate, an array of antioxidants, and even calcium. But to be sure you're getting max nutrients per leaf—and avoiding pesticides in the process—opt for organic and locally grown whenever possible.

SERVES2

4 c arugula
1 sm zucchini (or ½ lg)
⅓ c salted, roasted sunflower seeds
⅔ c (2 oz) pecan halves (can use toasted, if preferred)
1 oz Parmesan, shaved
1 lemon, halved
Grated zest of 1 sm orange
¼ c extra virgin olive oil

1. PLACE the arugula in a large bowl. Using a vegetable peeler, begin to shave the zucchini on one side over and over to make ribbons, turning every few strokes to evenly distribute its peel. Stop when you reach the seedy core (and no more ribbons can be sliced). Gently distribute the ribbons on top of the arugula.
2. SPRINKLE on the sunflower seeds, pecans, and Parmesan shavings. Squeeze the lemon juice all around the top of the salad. Sprinkle on the orange zest and drizzle on the olive oil. Serve immediately.

MORE: Zucchini Ribbon "Pasta"

Afternoon Snack: Pizza Kale Chips

Mitch Mandel

DIY chips offer the most nutrients and fewest funky ingredients per crunch, since you get to control how much oil, salt, and other seasonings you use. The easiest: kale chips. Just rinse, pat dry, coat in oil and spices, and bake.

¼ c dry-packed sun-dried tomatoes
⅓ c unsalted dry-roasted cashews
1 Tbsp tahini
2 cloves garlic, minced
2 Tbsp finely chopped fresh basil
1½ tsp finely chopped fresh oregano
1 Tbsp fresh lemon juice
¼ c grated Parmesan or nutritional yeast
⅛ tsp red-pepper flakes
Fine sea salt
6 c roughly chopped kale (tough ribs removed)

1. SOAK the sun-dried tomatoes in ½ cup hot water for 30 minutes. Drain, reserving the soaking liquid.
2. HEAT the oven to 300°F. Lightly oil a baking sheet.
3. PLACE the cashews in a food processor and grind to a fine powder, about 3 minutes. Add the tahini, garlic, basil, oregano, lemon juice, cheese, sun-dried tomatoes, pepper flakes, and a dash of salt and blend until smooth, up to 5 minutes, depending on your processor. If necessary to help it blend, add the reserved tomato soaking water to the mixture, 1 tablespoon at a time, and no more than ¼ cup.
4. TRANSFER the sauce to a large bowl and add the chopped kale. Use your hands to massage the sauce into the kale until well coated.
5. ARRANGE the kale in a single layer on the oiled baking sheet. Bake for 20 minutes. Remove the baking sheet from the oven and carefully flip the kale chips over. Return the baking sheet to the oven and bake until crispy, about 20 minutes longer.

MORE: A Kid-Approved Kale Chip Recipe

Post-Workout Smoothie: Minty Peach and Hemp Heart Smoothie

Mitch Mandel

Want to eat fresh peaches year-round without leaving a big carbon footprint? Freeze 'em yourself when they're in season! Simply halve, pit, and slice them into wedges. Place them on a parchment-lined baking sheet, freeze until firm, then transfer to a freezer bag and label. Voilà! Your summer's bounty preserved at its peak.

SERVES 2

2 c frozen sliced peaches
1½ c unsweetened plain almond milk
⅓ c hemp hearts
¼ c chopped Medjool dates
1 Tbsp vanilla extract
2 Tbsp finely chopped fresh mint leaves, plus sprigs for garnish

COMBINE the peaches, almond milk, hemp hearts, dates, vanilla, and mint in a blender and process until smooth and frothy. Garnish with mint sprigs.

MORE: The 11 Best Smoothie Ingredients

Dinner: Citrus Wild Salmon With Mango Red Pepper Salsa

Mitch Mandel

Salmon may be everyone's favorite superfood of the sea—it's got loads of heart-healthy omega-3s and filling protein, and it pretty much tastes incredible however you prep it. But if you want to avoid seriously scary pollutants and antibiotics, go wild.

Wild salmon is both more nutritious and safer than farmed salmon. It has fewer calories and a significantly lower fat content than farmed salmon, but still packs a good dose of heart-healthy omega-3s. Eating wild also means you're avoiding persistent organic pollutants (POPs), which have been associated with obesity, diabetes, and cancer.

SERVES2

Salsa:
2 Tbsp fresh lime juice
1 Tbsp fresh lemon juice
2 tsp honey
Pinch of black pepper
1 c diced mango
1 c diced red bell pepper
2 Tbsp finely chopped red onion
2 Tbsp chopped cilantro

Salmon:
3 Tbsp orange juice
2 Tbsp lemon juice
¼ c vegetable broth
1 Tbsp olive oil
1 Tbsp tamari
1 tsp honey
Pinch each of salt and black pepper
1 tsp minced garlic
1 tsp minced fresh ginger
2 skin-on wild salmon fillets (6 oz each)

1. MAKE THE SALSA: Combine the lime juice, lemon juice, honey, and black pepper in a medium bowl. Gently stir in the mango, bell pepper, red onion, and cilantro until coated evenly. Cover and chill in the refrigerator until serving time.
2. PREPARE THE SALMON: Combine the orange juice, lemon juice, broth, olive oil, tamari, honey, salt, pepper, garlic, and ginger in a large zip-top plastic bag (or a shallow nonporous dish). Add the salmon, seal the bag, and turn to coat (or carefully flip the salmon with a spatula). Let marinate in the refrigerator for at least 15 minutes and up to 30 minutes.
3. HEAT a grill or grill pan to medium-high. Lightly oil the grill surface when ready to cook.
4. REMOVE the salmon from the marinade (discard the marinade). Carefully place the salmon skin-side down on the grill surface. Grill for 3 to 4 minutes per side. The salmon is done when the fish is no longer translucent in the center and it easily pulls into flakes. Serve topped with the salsa.

MORE: 8 Unfortunate Chocolate Mistakes You're Making

Dessert: Orange-Dark Chocolate Chunk Cookies

Mitch Mandel

The next time you treat yourself with chocolate, make it organic dark chocolate with at least 80% cacao. You'll be avoiding lindane, a pesticide used in cocoa production that's been shown to cause reproductive and neurotoxic issues in animals. Plus, the darker the chocolate, the greater the health benefits.

Makes 15 cookies

1 c almond meal/flour
2 Tbsp raw sugar
1½ tsp baking powder
¼ tsp fine sea salt
½ lb Medjool dates, pitted
1 lg egg
2 Tbsp coconut oil, melted
1 Tbsp vanilla extract
1½ tsp grated orange zest
¼ c chopped pecans
¼ c unsweetened coconut flakes
¼ c plus 2 Tbsp chopped dark chocolate (at least 80% cacao)

1. HEAT the oven to 375°F. Line a baking sheet with parchment paper.
2. STIR together the almond meal, sugar, baking powder, and salt in a medium bowl.
3. PROCESS the dates in a food processor for 2 minutes, scraping down the sides frequently. Add the egg, coconut oil, vanilla, and orange zest and process until a smooth puree is formed.
4. STIR the puree into the dry ingredients slowly. Once the dough is evenly mixed, stir in the pecans, coconut flakes, and chocolate.
5. USE a 1½-tablespoon cookie scoop to measure cookie dough onto the prepared baking sheet, spacing them 2 inches apart.
6. BAKE until the edges begin to brown, 15 to 17 minutes. Let cool on a rack before serving. Once cooled, store leftovers in an airtight container.

The article This Is What a Perfect Day of Clean Eating Looks Likeoriginally ran on RodaleWellness.com.

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