Over the past three weeks, you've likely lost some weight, gained better sleep and increased energy, and started thinking more clearly. This last week, finish strong with no processed foods or drinks. If you eat animal proteins like chicken and beef, it's OK to add those back, but do opt for sustainable options whenever possible. You can also eat gluten products, like whole-wheat spaghetti and bulgur. When the month is up, carry your clean diet with you, centering the bulk of your diet on whole, non-processed foods.
Breakfast:
Black Quinoa with Avocado and Almonds
Fresh Fruit with Applesauce Tahini
Watercress with Scrambled Eggs

Black quinoa (like red) has a firmer texture than the white variety and makes a great alternative to breakfast cereal. Soft avocado provides a great contrast.

Tahini and coconut give classic fruit salad an exotic twist. Mango, grapes, and citrus fruit work well here, but you can also use any fruit that's in season.

This zesty combo of fresh watercress, garlic, and scrambled eggs puts a flavorful spin on any morning meal.

Enjoy one of these refreshing lunches this week.

Lunch:
Quinoa Salad with Toasted Almonds
Upgraded Asian Salad
Spaghetti with Sardines, Cauliflower, and Kale

Quinoa, which is used like a grain but is really a seed, can be found at natural foods stores and many supermarkets. This dish takes only 25 minutes to make.

Tofu can be magically versatile -- or woefully bland. To make the most of its taste-absorbing talents, put it on the plate first, drizzle it with dressing, then add your other ingredients. Mix right before eating.

Sneak in more veggies by tossing in cauliflower and kale with your pasta.

Enjoy one of these flavorful dinner options. 

Dinner:
Roasted Fall Vegetables with Lentils
Roasted Shiitakes and Pacific Cod
Almond Chicken Soup with Sweet Potato, Collards, and Ginger
Grilled Beef Skewers with Zucchini and Mint

You can swap any veggie -- brussels sprouts, turnips, or cabbage -- into this warm salad. Just make sure you cut everything to about the same size for even roasting. Don't skip the celery leaves: they may seem delicate, but they pack a lot of flavor.

Pacific cod makes a good environmental choice. Pacific halibut also works, but you may need to reduce the cooking time.

Sweet potato and almond butter give this soup a creamy, decadent texture.

This meal is delicious any time of year and gives you a healthy combination of whole grains, vegetables, and protein.

Try these on-the-go bites during Week 4.

Dried Fruit and Nut Bites
Crispy Roasted Cauliflower
Cinnamon Poached Apples with Toasted Walnuts
Minty Pea Dip
Cranberry-Pumpkin Seed Trail Mix
Pistachio-Stuffed Dates with Coconut
Sesame Kale Crisps
Carrot-Mango Smoothie
Any-Bean Dip
Amaranth Clusters
Roasted Spiced Chickpeas
Antioxidant Smoothie