Reclaim your health and feel your best in just 30 days T OTAL W ELLNESS. Cleanse A NEW YEAR A NEW YOU MAINTENANCE PHASE MEAL PLAN

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1 Reclaim your health and feel your best in just 30 days Cleanse T OTAL W ELLNESS A NEW YEAR A NEW YOU MAINTENANCE PHASE MEAL PLAN

2 Welcome to the Congratulations on successfully completing the 14-day Cleanse Phase component of the Total Wellness Cleanse. This next part is truly what you make of it. You can allow previously eaten foods back into your diet if you wish or you can follow the following meal plans as closely as you like. Although the is technically just 2 weeks (to round out the 30-day cleanse) we ve included 8 weeks of meal plans and recipe ideas for you. We ve done this so that you can maintain your health improvements for as long as possible. You will notice that each week s meal plan gives you several different meal ideas that you can incorporate into your daily regime. Again, these are guidelines (not the rule), so feel free to substitute any of our other Cleanse Phase or or your own healthy recipes in their place. Each week s meal plan has been divided into 3 columns. The Green Menu provides a predominantly raw, water-rich, and highly alkaline continuation to our eating plan. If you want to lose weight, stay slim, and stay as raw and as healthy as possible, then this is the menu you ll want to follow. The Neutral Menu is still alkaline but with more non-raw and slightly acidic foods (ie. grains, nuts & seeds) are added in. These meals are generally more substantial and more grounding. The Heavier Menu is for those who wish to maintain or gain weight. It features heavier foods that are higher in calories, yet still very healthy. Note that there is slightly less alkalinity in this menu plan. Feel free to follow these menu plans to the tee or mix and match meals within and between each. There is lots of flexibility for you. Final note: The meals that are highlighted green and italicized are from the Cleanse Phase recipe guide. The others are from the new recipes. So, you ll be using both sets of recipes throughout the next 8 weeks. Enjoy! 2

3 Week 1 BREAKFAST IDEAS Green Revolution Banana Cinnamon Mash Apple or Pear Nut and Superfood Mix Raw Oatmeal Avocado with lemon LUNCH IDEAS Greens and Bean Sprout Stir Fry Marinated Broiled Hearty Asparagus and Lemon Soup Hummus and Apple or Pear DINNER IDEAS Avocado Sea Wrap Valenciana Brown Rice with Steamed Greens, Roasted, and Avocado 3

4 Week 2 BREAKFAST IDEAS The Cleaning Lady Berry Green Smoothie Fluffy Banana Pancakes with Berry Sauce Apple or Pear Nut and Superfood Mix Refresh LUNCH IDEAS Yammy s Favourite Salad Salmon, Asparagus and Dill Salad Nutty Rice with Swiss Chard and Green Beans Guacamole with Apple or Pear DINNER IDEAS Squash Pasta Creamy Carrot Soup Thai Noodle Stir Fry 4

5 Week 3 Post-Cleanse BREAKFAST IDEAS THE Green Smoothie Live Granola Creamy Fruit Salad The Purifier LUNCH IDEAS Broccoli Soup Dulse Sprout Salad Alaria Miso Soup Apple or Pear Guacamole and Banana and Cashew Slice DINNER IDEAS Stuffed Peppers Spicy Beet and Orange Immunity Soup Winter Squash Kelp Soup & Carrot and Fennel Soup 5

6 Week 4 Post-Cleanse BREAKFAST IDEAS Mister Sprout Spiced Brown Rice Pudding Homemade Granola Apple or Pear Nut and Superfood Mix LUNCH IDEAS Beet, Arugula, Apple and Cashew Salad Carrot Dulse Salad Tomato with Pine Nut Ricotta and Pesto Hemp Balls Hummus with Chocolate Chip Almond Cookies DINNER IDEAS Zucchini Pasta with Pesto Strawberry Avocado Salad Steamed Kale Good Old Fashioned Vegetable Soup 6

7 Week 5 Post-Cleanse BREAKFAST IDEAS Avocado Banana Mash Banana Lemon Mash Green Revolution and Fruit to Go Banana and Cashew Slice LUNCH IDEAS Garlic and Spinach Soup Thai Noodle Stir Fry Creamy Carrot Soup Raw Hot Chocolate DINNER IDEAS Cakes Quinoa and Corn Pilaf and Fruit to Go Cedar Plank Salmon on Bed of Kale & Swiss Chard 7

8 Week 6 Post-Cleanse BREAKFAST IDEAS Liver Booster Raw Oatmeal Banana and Cashew Slice The Cleaning Lady LUNCH IDEAS Alaria Miso Soup Yammy s Favourite Salad Marinate Broiled and Broiled Citrus Filet of Sole Guacamole and Hummus with Baked Pears DINNER IDEAS Winter Squash Kelp Soup Leek and Onion Soup Raw Sweet Potato Fries Sweet and Savoury Swiss Chard Medley 8

9 Week 7 Post-Cleanse BREAKFAST IDEAS Almond Sunflower Cereal Berry Green Smoothie Apple or Pear Creamy Fruit Salad Pinto Bean Salad with Vampire Vinaigrette LUNCH IDEAS Yammy s Favourite Salad Creamy Carrot Soup Winter Squash Kelp Soup Hummus with Honey Poached Pears and Fruit to Go DINNER IDEAS Spaghetti and Meatballs in Marinara Sauce Salmon, Asparagus, and Dill Salad Cedar Plank Salmon on Bed of Kale & Swiss Chard 9

10 Week 8 Post-Cleanse BREAKFAST IDEAS Green Revolution Spiced Brown Rice Pudding Almond Sunflower Cereal and Fruit to Go Apple or Pear and Fruit to Go LUNCH IDEAS Creamy Carrot Soup Awesome Quinoa Salad Maple Syrup Acorn Squash Red, Orange, and Green Salad Guacamole with Hemp Balls DINNER IDEAS Avocado Sea Wrap Refreshing Cucumber Salad Brown Rice with Steamed Greens, Roasted, and Avocado Rawsagna 10