10 Day Total Body Cleanse. Cleanse Your Body, Improve Your Energy and Lose Weight

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1 10 Day Total Body Cleanse Cleanse Your Body, Improve Your Energy and Lose Weight

2 Why Should I Commit to a Cleanse? Let s face it we don t always eat like we should, and often, we are left feeling tired, bloated, and just generally uncomfortable. But if you refocus on yourself, eating healthy, and exercising, you can feel better in no time! Follow my 10 day total body cleanse to clean out your system, increase your energy and shed some unwanted weight. **Weight loss is not guaranteed, but it is a common side effect of the Total Body Cleanse**

3 Break it Down This cleanse will consist of 2 parts, diet and exercise. It is important to be consistent with both in order to make the cleanse effective. But don t worry, this cleanse is simple. It can be modified based on your current fitness level, but it is not recommended to veer too far from the diet unless you have an allergy that prevents you from following it exactly. This cleanse is gluten and dairy free, so it should be suitable to most diets. It is also a requirement of this cleanse to drink plenty of water. Aim to drink half your body weight in ounces as a minimum, every day!

4 Meal Plan: Day 1 Breakfast: 2 scrambled eggs, ½ avocado, sliced tomato 1 cup coffee, black or sweetened with Stevia and unsweetened almond milk (optional) Snack: 1 medium organic apple, 1-2 Tbs. natural peanut butter Lunch: grilled chicken salad (mixed greens, 4 oz. grilled chicken, your choice of assorted vegetables, 2 Tbs. oil and vinegar) Snack: ½ cup celery sticks, ½ cup carrot sticks Dinner: 4 oz. grilled salmon, ½ cup quinoa, 1 cup steamed broccoli Nighttime: 1 cup green tea Workout: 30 minute walk or run

5 Meal Plan: Day 2 Breakfast: ½ cup old-fashioned or steel cut oatmeal (sweetened with Stevia and cinnamon), ½ cup mixed berries, 1 cup coffee, black or sweetened with Stevia and unsweetened almond milk (optional) Snack: 1 cup celery, 2 Tbs. natural peanut butter Lunch: 4 oz. grilled salmon, ½ cup quinoa, 1 cup steamed broccoli Snack: 1 cup cherries Dinner: 4 oz. grilled chicken, 1 medium baked sweet potato, 1 cup steamed green beans Nighttime: 1 cup green tea Workout: Total Body Workout 1

6 Meal Plan: Day 3 Breakfast: Mixed veggie omelet (3 egg whites, 1 handful fresh spinach, diced tomato, ¼ cup shredded mozzarella cheese), 1 cup coffee, black or sweetened with Stevia and unsweetened almond milk (optional) Snack: 1 cup fresh berries, ¼ cup natural almonds Lunch: 2 cups low-sodium vegetable soup Snack: 1 medium apple Dinner: 1 cup zucchini noodles, organic tomato sauce, and 3 medium turkey meatballs (see recipe at end of Meal Plan section) Nighttime: 1 cup green tea Workout: 30 minute walk or run

7 Meal Plan: Day 4 Breakfast: 2 scrambled eggs, ½ avocado, sliced tomato 1 cup coffee, black or sweetened with Stevia and unsweetened almond milk (optional) Snack: 1 medium organic apple, 1-2 Tbs. natural peanut butter Lunch: grilled chicken salad (mixed greens, 4 oz. grilled chicken, your choice of assorted vegetables, 2 Tbs. oil and vinegar) Snack: ½ cup celery sticks, ½ cup carrot sticks Dinner: 4 oz. grilled salmon, ½ cup quinoa, 1 cup steamed broccoli Nighttime: 1 cup green tea Workout: Total Body Workout 2

8 Meal Plan: Day 5 Breakfast: ½ cup old-fashioned or steel cut oatmeal (sweetened with Stevia and cinnamon), ½ cup mixed berries, 1 cup coffee, black or sweetened with Stevia and unsweetened almond milk (optional) Snack: 1 cup celery, 2 Tbs. natural peanut butter Lunch: 4 oz. grilled salmon, ½ cup quinoa, 1 cup steamed broccoli Snack: 1 cup cherries Dinner: 4 oz. grilled chicken, 1 medium baked sweet potato, 1 cup steamed green beans Nighttime: 1 cup green tea Workout: 30 minute walk or run

9 Meal Plan: Day 6 Breakfast: Mixed veggie omelet (3 egg whites, 1 handful fresh spinach, sliced tomato, ¼ cup shredded mozzarella cheese), 1 cup coffee, black or sweetened with Stevia and unsweetened almond milk (optional) Snack: 1 cup fresh berries, ¼ cup natural almonds Lunch: 2 cups low-sodium vegetable soup Snack: 1 medium apple Dinner: 1 cup zucchini noodles, organic tomato sauce, and 3 medium turkey meatballs (see recipe at end of Meal Plan section) Nighttime: 1 cup green tea Workout: Total Body Workout 3

10 Meal Plan: Day 7 Breakfast: 2 scrambled eggs, ½ avocado, sliced tomato 1 cup coffee, black or sweetened with Stevia and unsweetened almond milk (optional) Snack: 1 medium organic apple, 1-2 Tbs. natural peanut butter Lunch: grilled chicken salad (mixed greens, 4 oz. grilled chicken, your choice of assorted vegetables, 2 Tbs. oil and vinegar) Snack: ½ cup celery sticks, ½ cup carrot sticks Dinner: 4 oz. grilled salmon, ½ cup quinoa, 1 cup steamed broccoli Nighttime: 1 cup green tea Workout: 30 minute walk or run

11 Meal Plan: Day 8 Breakfast: ½ cup old-fashioned or steel cut oatmeal (sweetened with stevia and cinnamon), ½ cup mixed berries, 1 cup coffee, black or sweetened with Stevia and unsweetened almond milk (optional) Snack: 1 cup celery, 2 Tbs. natural peanut butter Lunch: 4 oz. grilled salmon, ½ cup quinoa, 1 cup steamed broccoli Snack: 1 cup cherries Dinner: 4 oz. grilled chicken, 1 medium baked sweet potato, 1 cup steamed green beans Nighttime: 1 cup green tea Workout: Total Body Workout 4

12 Meal Plan: Day 9 Breakfast: Mixed veggie omelet (3 egg whites, 1 handful fresh spinach, sliced tomato, ¼ cup shredded mozzarella cheese), 1 cup coffee, black or sweetened with Stevia and unsweetened almond milk (optional) Snack: 1 cup fresh berries, ¼ cup natural almonds Lunch: 2 cups low-sodium vegetable soup Snack: 1 medium apple Dinner: 1 cup zucchini noodles, organic tomato sauce, and 3 medium turkey meatballs (see recipe at end of Meal Plan section) Nighttime: 1 cup green tea Workout: 30 minute walk or run

13 Meal Plan: Day 10 Breakfast: 2 scrambled eggs, ½ avocado, sliced tomato 1 cup coffee, black or sweetened with Stevia and unsweetened almond milk (optional) Snack: 1 medium organic apple, 1-2 Tbs. natural peanut butter Lunch: grilled chicken salad (mixed greens, 4 oz. grilled chicken, your choice of assorted vegetables, 2 Tbs. oil and vinegar) Snack: ½ cup celery sticks, ½ cup carrot sticks Dinner: 4 oz. grilled salmon, ½ cup quinoa, 1 cup steamed broccoli Nighttime: 1 cup green tea Workout: Total Body Workout 5

14 Turkey Meatballs 1 lb. ground turkey ¼ cup oatmeal, ground 1 egg 1 tsp. salt 1 tsp. pepper 1 tsp. garlic powder 1. Preheat your oven to 350 degrees. 2. Line a baking sheet with foil. 3. Mix together all ingredients and form mixture into 1-1 ½ in. meatballs and place on baking sheet 2 inches apart. 4. Bake for 30 minutes, or until edges are brown. **You can also make these meatballs ahead and freeze them for later to cut down on your prep time.

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20 You Can Do It! Remember, any time you try to change your daily habits or routine, it can be challenging. Try your best! It s only 10 days and once you complete the Total Body Cleanse, you will feel so much better, you won t want to go back to your old habits! You can repeat the cleanse or simply use it as your new daily diet and exercise plan. You will want to add more options for meal ideas, and to do so, check out You will find tons of new recipe ideas and ways to transform your favorite recipes to make them healthier for you! You may notice more physical changes in your body over the course of this cleanse. Take before and after pictures and watch your body change!