Clean 9 Recipe Book - by myForever

Clean 9 Recipe Book - Healthy and delicious recipes for a successful cleaning

Welcome to our Clean 9 Recipe Book! This book is designed to guide you on your Clean 9 journey and provide you with a variety of delicious and nutrient-rich recipes. The Clean 9 program from Forever Living Products offers an excellent way to cleanse your body and mind and promote a healthy lifestyle. The following recipes, each under 600 calories per serving, will help you eat a balanced diet while on the program while enjoying delicious meals. Let's begin our journey to a healthier and more vital you!

Exercise and Clean 9: Exercise and sport play an important role during the Clean 9 program. Physical activity helps increase metabolism, burn calories and support the body's cleansing process. Combined with a balanced diet, exercise can help you achieve your goals during the Clean 9 program. Make sure to choose an activity that you enjoy and that you can do regularly. Whether it's jogging, yoga, dancing or another sport - find something that suits you and motivates you. Remember to always listen to your body and take breaks when you need them. Let's go for an active and healthy Clean 9 experience!

Healthy recipes:

Breakfast:

1. Chia seed pudding (approx. 250 kcal per serving)

   • Ingredients:
     • 2 tbsp chia seeds
     • 1 cup almond milk
     • 1 tsp maple syrup or honey
     • Fresh fruit for garnish (e.g. berries, mango)

   Preparation:

   • In a bowl, mix chia seeds, almond milk and maple syrup/honey.
   • Stir well and let sit in the fridge for at least 2 hours or overnight.
   • Garnish with fresh fruit before serving.
     
     

2. Vegan avocado-banana smoothie (approx. 300 kcal per serving)

   • Ingredients:
     • 1 ripe avocado
     • 1 ripe banana
     • 1 cup unsweetened almond milk
     • 1 tbsp almond butter

   Preparation:

   • Puree all ingredients in a blender until smooth.
   • Pour into a glass and enjoy.
     
     

3. Blueberry oatmeal muffins (approx. 200 kcal per muffin)

   • Ingredients:
     • 1 cup oatmeal
     • 1 cup almond milk
     • 1 ripe banana, mashed
     • 1/2 cup blueberries
     • 1 tbsp maple syrup or honey (optional)
     • 1 teaspoon Baking powder
     • 1/2 tsp cinnamon

   Preparation:

   • Preheat the oven to 180°C and line a muffin tin with paper cases.
   • In a bowl, mix together oats, almond milk, banana, blueberries, maple syrup/honey, baking powder and cinnamon.
   • Pour the batter into the muffin tin and bake for about 20 minutes until the muffins are golden brown.

Lunch:

4. Grilled vegetables with quinoa (approx. 400 kcal per portion)

• Ingredients:
  • 1 cup cooked quinoa
  • Various vegetables (e.g. peppers, zucchini, eggplant)
  • 1 tbsp olive oil
  • 1 teaspoon mixed herbs (e.g. thyme, oregano, rosemary)
  • Juice of 1 lemon
  • Salt and pepper to taste

Preparation:

• Cut vegetables into bite-sized pieces and mix with olive oil, herbs, lemon juice, salt and pepper.
• Fry vegetables on a grill or in a pan over medium heat until soft and lightly browned.
• Serve the grilled vegetables over a portion of cooked quinoa.

5. Red lentil soup (approx. 300 kcal per portion)

   • Ingredients:
     • 1 cup red lentils
     • 1 onion, chopped
     • 2 garlic cloves, chopped
     • 1 carrot, diced
     • 1 stalk celery, diced
     • 1 tbsp olive oil
     • 1 tsp ground cumin
     • 1 tsp ground coriander
     • 1 tsp paprika powder
     • 4 cups vegetable broth
     • Salt and pepper to taste
     • Fresh parsley, chopped (for garnish)

   Preparation:

   • Heat the olive oil in a large saucepan and sauté the onion, garlic, carrot and celery until soft.
   • Add the red lentils and spices and stir well.
   • Add the vegetable stock and bring to a boil. Cover the soup and simmer over medium heat until the lentils are tender, about 20-25 minutes.
   • Season with salt and pepper and garnish with fresh parsley.
     
     

6. Sweet potato and spinach salad with almonds (approx. 400 kcal per portion)

   • Ingredients:
     • 2 sweet potatoes, peeled and cut into cubes
     • 4 cups fresh spinach
     • 1/4 cup almonds, chopped
     • 2 tbsp olive oil
     • Juice of 1/2 lemon
     • 1 tsp maple syrup or honey
     • Salt and pepper to taste

   Preparation:

   • Mix the sweet potato cubes with 1 tablespoon olive oil, salt and pepper and place on a baking tray.
   • Bake the sweet potatoes in a preheated oven at 200°C for about 20-25 minutes, until soft and lightly browned.
   • In a large bowl, combine spinach, almonds, remaining olive oil, lemon juice, maple syrup/honey, salt and pepper.
   • Place the baked sweet potatoes over the salad and serve.

Dinner:

7. Lemon-garlic chicken with broccoli (approx. 450 kcal per serving)

• Ingredients:
  • 150 g chicken breast
  • Juice and zest of half a lemon
  • 2 garlic cloves, chopped
  • 1 tsp olive oil
  • Salt and pepper to taste
  • 1 cup broccoli florets

Preparation:

• Marinate chicken with lemon juice, lemon zest, garlic, olive oil, salt and pepper.
• Fry the marinated chicken in a pan over medium heat until cooked through and golden brown.
• Steam broccoli florets or blanch them in boiling water until tender.
• Serve the lemon garlic chicken with broccoli.

8. Baked salmon with green asparagus (approx. 400 kcal per portion)

   • Ingredients:
     • 150 g salmon fillet
     • 1 bunch of green asparagus
     • 1 tsp olive oil
     • Juice of 1/2 lemon
     • Pinch of garlic powder
     • Salt and pepper to taste

   Preparation:

   • Place the salmon on a baking sheet and marinate with olive oil, lemon juice, garlic powder, salt and pepper.
   • Place the green asparagus around the salmon and drizzle with a little olive oil.
   • Bake in a preheated oven at 200°C for about 15-20 minutes, until the salmon is cooked through and the asparagus is tender.
   • Serve the baked salmon with green asparagus.
     
     

9. Vegetarian quinoa vegetable pan (approx. 400 kcal per portion)

   • Ingredients:
     • 1 cup cooked quinoa
     • Various vegetables (e.g. peppers, zucchini, carrots)
     • 1 tbsp olive oil
     • 1 teaspoon mixed herbs (e.g. thyme, oregano, rosemary)
     • Juice of 1 lemon
     • Salt and pepper to taste

   Preparation:

   • Cut vegetables into bite-sized pieces and mix with olive oil, herbs, lemon juice, salt and pepper.
   • In a large skillet, sauté the vegetables over medium heat until soft and lightly browned.
   • Add the cooked quinoa and mix well.
   • Serve the quinoa vegetable pan.

Snacks:

10. Roasted chickpea snack (approx. 150 kcal per serving)

• Ingredients:
  • 1 can of chickpeas (approx. 400 g), rinsed and drained
  • 1 tbsp olive oil
  • 1 tsp mixed spices (e.g. paprika powder, garlic powder, cumin)
  • Salt and pepper to taste

Preparation:

• Preheat the oven to 200°C and line a baking tray with baking paper.
• Mix the drained chickpeas in a bowl with olive oil, spices, salt and pepper.
• Spread the seasoned chickpeas on the baking tray and roast in the oven for about 20-25 minutes until crispy.

11. Stuffed peppers with quinoa and vegetables (approx. 350 kcal per portion)

• Ingredients:
  • 2 large peppers
  • 1 cup cooked quinoa
  • Various vegetables (e.g. zucchini, tomatoes, corn)
  • 1 tbsp olive oil
  • 1 teaspoon mixed herbs (e.g. basil, oregano, parsley)
  • Salt and pepper to taste

Preparation:

• Halve the peppers, remove the seeds and wash.
• Cut vegetables into small pieces.
• Heat the olive oil in a pan and sauté the vegetables over medium heat until soft.
• Mix the cooked quinoa with the sautéed vegetables, add herbs, salt and pepper.
• Fill the mixture into the pepper halves and bake in a preheated oven at 180°C for about 20 minutes, until the peppers are soft.

Vegan recipes:

Breakfast:
12. Vegan chia seed pudding with coconut milk (approx. 250 kcal per serving)

• Ingredients:
  • 2 tbsp chia seeds
  • 1 cup unsweetened coconut milk
  • 1 teaspoon maple syrup or agave syrup
  • Fresh fruit for garnish (e.g. raspberries, pineapple)

Preparation:

• In a bowl, mix chia seeds, coconut milk and maple syrup/agave syrup.
• Stir well and let sit in the fridge for at least 2 hours or overnight.
• Garnish with fresh fruit before serving.

13. Vegan banana oat bread (approx. 150 kcal per slice)

• Ingredients:
  • 2 ripe bananas
  • 1/4 cup unsweetened applesauce
  • 1/4 cup unsweetened almond milk
  • 1 tsp vanilla extract
  • 1 cup oatmeal (gluten-free if desired)
  • 1 teaspoon Baking powder
  • 1/2 tsp cinnamon

Preparation:

• Preheat the oven to 180°C and line a loaf tin with baking paper.
• In a bowl, mash the bananas and mix with applesauce, almond milk and vanilla extract.
• In a separate bowl, mix together the oats, baking powder and cinnamon.
• Add the dry ingredients to the wet ingredients and mix well.
• Pour the dough into the loaf pan and smooth it out.
• Bake the banana oat bread in the preheated oven for about 30-35 minutes, until firm and golden-brown.
• Cut the bread into slices and serve.

Lunch:

14. Vegan vegetable curry with chickpeas (approx. 400 kcal per portion)

• Ingredients:
  • 1 can of chickpeas (approx. 400 g), rinsed and drained
  • Various vegetables (e.g. potatoes, carrots, cauliflower)
  • 1 can coconut milk
  • 2 tbsp red curry paste (vegan)
  • 1 tsp turmeric
  • 1 tsp ground ginger
  • Juice of 1 lime
  • Salt and pepper to taste

Preparation:

• Cut the vegetables into bite-sized pieces.
• Heat the coconut milk in a saucepan and add the curry paste, turmeric and ginger.
• Add the vegetables and chickpeas and mix well.
• Simmer the curry over medium heat for about 15-20 minutes until the vegetables are soft.
• Season with lime juice, salt and pepper.
• Serve the vegan vegetable curry.

15. Vegan sushi rolls with avocado and vegetables (approx. 300 kcal per portion)

• Ingredients:
  • 2 nori seaweed sheets
  • 1 cup sushi rice, cooked and cooled
  • Various vegetables (e.g. cucumber, avocado, carrots)
  • Soy sauce and wasabi to serve

Preparation:

• Cover a sushi mat with cling film.
• Place a nori sheet on the sushi mat and spread a thin layer of cooked rice on top, leaving some space at one end.
• Cut the vegetables into long strips and place them on the rice.
• Roll up the sushi mat using the foil and press it together lightly to form the sushi roll.
• Cut the finished sushi rolls into slices and serve with soy sauce and wasabi.

Dinner:

16. Vegan Pad Thai (approx. 450 kcal per portion)

• Ingredients:
  • 200 g rice noodles (wide)
  • 1 cup tofu, diced
  • Various vegetables (e.g. peppers, zucchini, spring onions)
  • 2 tbsp peanut oil
  • 3 tbsp soy sauce (vegan)
  • 2 tablespoons maple syrup or agave syrup
  • Juice of 1 lime
  • 2 tbsp chopped peanuts
  • Fresh coriander to garnish

Preparation:

• Cook the rice noodles according to the instructions on the packet and drain.
• Heat the peanut oil in a pan and fry the tofu until golden brown and crispy.
• Add the vegetables and sauté over medium heat until soft.
• Add the cooked rice noodles, soy sauce, maple syrup/agave syrup and lime juice and mix well.
• Garnish the Pad Thai with chopped peanuts and fresh coriander and serve.

17. Vegan vegetable stir-fry with quinoa (approx. 400 kcal per portion)

• Ingredients:
  • 1 cup cooked quinoa
  • Various vegetables (e.g. peppers, broccoli, zucchini)
  • 1 tbsp olive oil
  • 1 teaspoon mixed herbs (e.g. thyme, oregano, rosemary)
  • Juice of 1 lemon
  • Salt and pepper to taste

Preparation:

• Cut vegetables into bite-sized pieces and mix with olive oil, herbs, lemon juice, salt and pepper.
• In a large skillet, sauté the vegetables over medium heat until soft and lightly browned.
• Add the cooked quinoa and mix well.
• Serve the vegan vegetable stir-fry.

Snacks:

18. Vegan hummus vegetable sticks (approx. 150 kcal per portion)

• Ingredients:
  • 1 can of chickpeas (approx. 400 g), rinsed and drained
  • 2 tbsp tahini (sesame paste)
  • Juice of 1 lemon
  • 2 garlic cloves, chopped
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • Vegetable sticks for dipping (e.g. carrots, cucumbers, peppers)

Preparation:

• Puree the drained chickpeas in a blender with tahini, lemon juice, garlic, olive oil, salt and pepper until a creamy texture is achieved.
• Place the hummus in a bowl and serve with vegetable sticks.

19. Stuffed zucchini with quinoa and tomatoes (approx. 350 kcal per portion)

• Ingredients:
  • 2 medium-sized zucchini
  • 1 cup cooked quinoa
  • 2 tomatoes, diced
  • 1 onion, chopped
  • 2 garlic cloves, chopped
  • 1 tbsp olive oil
  • 1 teaspoon mixed herbs (e.g. basil, oregano, parsley)
  • Salt and pepper to taste

Preparation:

• Halve the zucchini and carefully remove the inside with a spoon to make room for the filling.
• Chop the removed zucchini inside and set aside.
• Heat the olive oil in a pan and sauté the onion and garlic.
• Add the chopped zucchini pieces and continue frying until soft.
• Add the diced tomatoes and cooked quinoa and mix well.
• Fill the mixture into the zucchini halves and bake in the preheated oven at 180°C for about 20 minutes until the zucchini are soft.

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