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Action Plan Recipes: Full Nutrition Info

The recipes designed for the Whole Living Action Plan 28-Day Challenge focus on clean, wholesome, nutrient-rich foods. Chef Louisa Shafia and food editor Shira Bocar created these meals to help purify and fortify your body as you ramp up your fitness and mind-body wellness all month long. 

Here is a nutritional breakdown for the recipes published in the January/February issue of Whole Living magazine. 

Fresh Fruit with Applesauce-Sweetened Tahini
Per serving: 104 calories; 4 g saturated fat; 7 g unsaturated fat; 0 mg cholesterol; 36 g carb; 10 mg sodium; 4 g protein; 5 g fiber

Millet Bowl with Black Beans and Vegetables
Per serving: 672 calories; 4 g saturated fat; 22 g unsaturated fat; 0 mg cholesterol; 89 g carb; 232 mg sodium; 21 g protein; 15 g fiber

Creamy Kale Salad
Per serving: 325 calories; 3 g saturated fat; 24 g unsaturated fat; 0 mg cholesterol; 20 g carb; ; 105 mg sodium; 6 g protein; 7 g fiber

Moroccan-Steamed Salmon with Quinoa and Carrots
Per serving: 590 calories; 3 g saturated fat; 24 g unsaturated fat; 90 mg cholesterol; 34 g carb; 106 mg sodium; 39 g protein; 4 g fiber

Creamy Broccoli-White Bean Soup
Per serving: 247 calories; 2 g saturated fat; 8 g unsaturated fat; 3 mg cholesterol; 28 g carb; 240 mg sodium; 12 g protein; 8 g fiber

Amaranth Clusters
Per serving: 120 calories; 1 g saturated fat; 3 g unsaturated fat; 0 mg cholesterol; 19 g carb; 23 mg sodium; 3 g protein; 2 g fiber

Roasted Spiced Chickpeas
Per serving: 412 calories; 1 g saturated fat; 10 g unsaturated fat; 0 mg cholesterol; 59 g carb; 706 mg sodium; 19 g protein; 17 g fiber

Poached Eggs with Roasted Tomatoes
Per serving: 225 calories; 3 g saturated fat; 9 g unsaturated fat; 212 mg cholesterol; 20 g carb; 233 mg sodium; 11 g protein; 4 g fiber

Chipotle-Avocado Sandwich
Per serving: 325 calories; 2 g saturated fat; 7 g unsaturated fat; 0 mg cholesterol; 47 g carb; 588 mg sodium; 15 g protein; 15 g fiber

Linguine with Toasted Almonds, Parsley, and Lemon
Per serving: 492 calories; 3 g saturated fat; 23 g unsaturated fat; 5 mg cholesterol; 51 g carb; 103 mg sodium; 17 g protein; 9 g fiber

Grilled Beef Skewers with Zucchini and Mint
Per serving: 275 calories; 1 g saturated fat; 2 g unsaturated fat; 25 mg cholesterol; 43 g carb; 36 mg sodium; 15 g protein; 4 g fiber

Greens Smoothie
Per serving: 105 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 26 g carbs; 32 mg sodium; 2 g protein; 4 g fiber

Antioxidant Smoothie
Per serving: 130 calories; 0 g saturated fat; 1 g unsaturated fat; 0 mg cholesterol; 34 g carbs; 19 mg sodium; 1.5 g protein; 4 g fiber

Beet and Carrot (Fruit and Vegetable) Smoothie
Per serving: 134 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 35 g carbs; 62 mg sodium; 2 g protein; 7 g fiber

Barley with Brussels Sprouts, Spinach, and Edamame
Per serving: 666 calories; 5 g saturated fat; 25 g unsaturated fat; 0 mg cholesterol; 70 g carbs; 336 mg sodium; 27 g protein; 21 g fiber

Almond Chicken Soup with Sweet Potato, Collards, and Ginger
Per serving: 352 calories; 3 g saturated fat; 18 g unsaturated fat; 31 mg cholesterol; 22 g carbs; 259 mg sodium; 22 g protein; 3 g fiber

Pork Tenderloin with Roasted Beets and Greens
Per serving: 516 calories; 6 g saturated fat; 26 g unsaturated fat; 55 mg cholesterol; 32 g carbs; 469 mg sodium; 27 g protein; 7 g fiber

Grilled Fish Tacos
Per serving: 406 calories; 2 g saturated fat; 9 g unsaturated fat; 47 mg cholesterol; 37 g carbs; 130 mg sodium; 37 g protein; 6 g fiber

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Comments

Comments (16)

  • zoebug 18 Mar, 2011

    I am ready to start my program on this monday. Scared now after reading all the negative reports. Can anyone give me step by step how I should start this program, where to find the daily recipes, etc. I have purchased all of my groceries for the week. Am I supposed to have a smoothie then lunch then smoothie???

  • nks35 25 Feb, 2011

    I've been using the weekly list of recipes ("weekly menu options") to see a breakdown of all the recommended recipes per week. I'm curious about where to find nutritional information about all the recipes contained there. Thanks!

  • JBrum 31 Jan, 2011

    I believe you can enjoy the shake at any time for one of your mini-meals.

  • KOsbourne 31 Jan, 2011

    Am about to start my 28 day challenge tomorrow 2/1/11 since there is 28 days in Feb i think its perfect, I went shopping over the weekend and got all my ingredients so i am ready. my only problem is, where does the shakes come in? do i have a shake for breakfast? if not what do i have for breakfast? Anyone!!

  • gypsy31 24 Jan, 2011

    Went out and purchased the items from week 1 shopping list (nearly $80) only to find that many of the items weren't in the recipies and the items that were, were not enough to complete all the recipies. VERY FRUSTRATING! Luckily many of the items are a normal part of my diet and with a little creativity I was able to use MOST of the fresh ingredients. Not easy when you cook for 1. :-P

  • gypsy31 24 Jan, 2011

    I agree. Went out

  • katybride 24 Jan, 2011

    I'm finding this plan very hard to follow. I had the magizine first and then went online thinking I'd find what I needed there, but I am still unaware of what exactly to follow. I've bought the week one shopping list but as I now look through the recipies I still don't have half of what i need. Has anyone found a simpler way to follow this?

  • healthymom1 12 Jan, 2011

    The Soba Noodle Salad recipe?

  • healthymom1 12 Jan, 2011

    Does anyone know where I can get the nutrition information for this recipe?

  • lejardin 11 Jan, 2011

    I have been looking a guide day to day for the detox for a week, thinking that I was stupid, not understanding computer well enough. Now I know that it is not me. Thank you for your comments.
    I was on my way to buy the magazine thinking that I might be able to read the day to day program in it. Well... I guess we will need to do it ourself
    It is dissapointing.

  • Amanda_MacMillan 4 Jan, 2011

    Hi everyone,

    Yes, we are offering one "suggested" recipe per day during the plan, but we also offer you a full selection of recipes per week, plus smoothies, with the flexibility to choose what works best for you. You can find all of the food options here: http://www.wholeliving.com/photogallery/action-plan-week-1-recipes

    For ideas on what other Action Planners are eating each day, please visit our community: http://community.wholeliving.com

    Thanks!
    Amanda
    Editor, WholeLiving.com

  • saradara 4 Jan, 2011

    I agree with all of you. I LOVED the detox last year and followed the plan exactly, felt great and then flowed into the next couple of weeks using the foundation of the recipes / plans for the first portion and adding in the "detox friendly" lunches/ smoothies/ recipes. It was still a bit disorganized on the website, but this year, it is basically hopeless. It is day 2 and I am offered a smoothie recipe. I was so excited to start this plan and am now at a loss.

  • Barb63 3 Jan, 2011

    Where is the guide on what to east each day?

  • LeighHensley 3 Jan, 2011

    I agree! It would be extremely helpful to have a guide for the food portion!! I haven't found one anywhere.

  • LeighHensley 3 Jan, 2011

    I agree! It would be extremly helpful to have a guide for the food! I can't find one anywhere.

  • icime 3 Jan, 2011

    This has been very frustrating. I was excited to get the email to start today. WHAT I didn't understand was why the recipes/menu to guide through the day and for that matter the week were not ANYWHERE to be found. I found the nutrition information for the 1st week...WELL that's just peachy people! OH and the recipes are fantastic BUT FOR THOSE WHO WERE LOOKING FOR A GUIDE especially with a detox, don't you think that should be SOMEWHERE??? Someone get back to me
    With much love, ME

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