Contents Introduction... 4 Cycle 1 Meal Plans... 6 Day 1... 7 Day 2... 7 Day 3... 7 Cycle 2 Meal Plans...8 Day 4... 9 Day 5... 9 Day 6... 9 Cycle 3 Meal Plans...10 Day 7... 11 Day 8... 11 Day 9... 11 Cycle 1 Breakfast Recipes... 12 Apple Cinnamon Smoothie... 13 Kale Smoothie... 13 Veggie Scramble...14 Cycle 1 Lunch Recipes... 15 Shrimp and Veggies...16 Tossed Chicken Salad... 17 Leftover No Bean Turkey Chili... 17 Cycle 1 Dinner Recipes...18 No Bean Turkey Chili...19 Chicken Lettuce Wraps...20 Roasted Shrimp and Zucchini... 21 Cycle 1 Snack Options...22 Fruit Salad...23 Raw Veggies...23 Fresh Berries with Chia Seeds...23 Guacamole...24 Cycle 2 Breakfast Recipes...25 Spinach Berry Smoothie...26 Berry Smoothie...26 Fruit and Veggie Smoothie...27 Cycle 2 Lunch Recipes...28 Avocado Spinach Salad...29 Berries and Seeds Salad...30 Garlic Veggie Salad... 31 Cycle 2 Dinner Recipes...32 Chicken Stir Fry...33 Broiled Tilapia...34 Baked Chicken and Roasted Veggies...35 Cycle 2 Snack Options...36 Guacamole...37 Raw Veggies...37 Fresh Berries with Chia Seeds...37-2 -
Cycle 3 Breakfast Recipes...38 Mexican Omelet...39 Apple and Nut Quinoa Scramble... 40 Strawberry Banana Smoothie...41 Cycle 3 Lunch Recipes...42 Avocado Spinach Salad...43 Leftover Turkey and Quinoa...44 Garlic Veggie Salad...44 Cycle 3 Dinner Recipes...45 Turkey and Quinoa...46 Fajita Chicken...47 Salmon with Cilantro Sauce...48 Cycle 3 Snack Options...49 Nut Butter with an Apple...50 Raw Veggies...50 Fresh Berries with Chia Seeds...50 Guacamole...50 Drink Options... 51 Ginger Tea...52 Mint Tea...52 Parsley Tea...53 Lemonade...53 Strawberry Lime Water...54 Cucumber Mint Water...54 Berry Water...55-3 -
Introduction Introduction 1. Each day I have given you 4 meals...breakfast, lunch, snack, and dinner. You have the option of adding in one more smoothie between breakfast and lunch if you are hungry. Try and not go any longer than 4 hours without eating and be sure to drink plenty of water and herbal teas in between meals. Upon waking: 1 large glass of water (add some lemon or cucumber slices) 8am 9am Breakfast 12pm 1pm Lunch 3pm 4pm Snack 6pm 7pm Dinner 9pm 10pm Sleep (minimum 8 hours each night, more if your schedule will allow) I understand that your schedule may be different than what I have outlined above. I, for example, eat breakfast by 6am and am in bed every night by 9pm. That is a bit of an early schedule for most people, but it works really well for me. Choose a schedule that is going to work well for you, your family, and your work schedule. Make sure that you are eating often throughout the day and getting the proper amount of rest each night. 2. You can mix and match meals if that makes it easier for you. For example, if you find 1 or 2 breakfasts that are super easy or that you really enjoy, you can have those every morning of that Cycle if you choose. I do believe that variety is the spice of life, but many of us are creatures of habit, so finding a few delicious meals that are easy to prepare may make the transition to healthy eating an easier one. Just be sure you are only mixing meals with their equivalent...which means only switch a breakfast option with another breakfast option, a snack with a snack, and lunch or dinner with another lunch or dinner. Making lunches and dinners interchangeable makes it super easy to rely on leftovers for lunch OR to make 1 big meal and split it between lunch and dinner on any particular day. 3. Cook with coconut oil whenever possible. Coconut oil is such a magical food. I try to incorporate it into my eating plan as often as possible. If the taste really won t match what I m cooking, I use organic grass-fed butter. My last option is to use extra virgin olive oil. I do not choose to cook with olive oil often as it is not as stable at high heat and is much more beneficial when used raw (no heat). 4. Remember that one small mess up is NOT the end of the world. If you cheat on the cleanse, though, you do need to go back to Day 1 of Cycle 1. Do not start from - 4 -
Introduction where you left off. The cleanse is specifically designed to work in these 3 cycles. Jumping right into Cycle 2 could be potentially dangerous for some people, so be sure to follow it including all 3 cycles. - 5 -
Cycle 1 Meal Plans - 6 -
Day 1 Cycle 1 Meal Plans Time (Approximate) Breakfast Lunch Dinner Snack Apple Cinnamon Smoothie Shrimp and Veggies Chicken Lettuce Wraps Fruit Salad Item Day 2 Time (Approximate) Breakfast Lunch Dinner Snack Veggie Scramble Tossed Chicken Salad No Bean Turkey Chili Guacamole with Cut-Up Veggies Item Day 3 Time (Approximate) Breakfast Lunch Dinner Snack Kale Smoothie Leftover No Bean Turkey Chili Roasted Shrimp and Zucchini Fresh Berries with Chia Seeds Item Notes: - 7 -
Cycle 2 Meal Plans - 8 -
Day 4 Cycle 2 Meal Plans Time (Approximate) Breakfast Lunch Dinner Snack Item Berry Smoothie Avocado Spinach Salad Chicken Stir Fry Raw Veggies (cut-up cucumbers, peppers, celery, etc.) Day 5 Time (Approximate) Breakfast Lunch Dinner Snack Spinach Berry Smoothie Berries and Seeds Salad Broiled Tilapia Fresh Berries with Chia Seeds Item Day 6 Time (Approximate) Breakfast Lunch Dinner Snack Item Fruit and Veggie Smoothie Garlic Veggie Salad Baked Chicken and Roasted Veggies Guacamole with Cut-Up Veggies Notes: - 9 -
Cycle 3 Meal Plans - 10 -
Day 7 Cycle 3 Meal Plans Time (Approximate) Breakfast Lunch Dinner Snack Item Strawberry Banana Smoothie Avocado Spinach Salad with Chicken Fajita Chicken Fresh Berries with Chia Seeds Day 8 Time (Approximate) Breakfast Lunch Dinner Snack Apple and Nut Quinoa Scramble Garlic Veggie Salad with Chicken Turkey and Quinoa Guacamole with Cut-Up Veggies Item Day 9 Time (Approximate) Breakfast Lunch Dinner Snack Mexican Omelet Leftover Turkey and Quinoa Salmon with Cilantro Sauce Apple and Almond Butter Item Notes: - 11 -
Cycle 1 Breakfast Recipes - 12 -
Cycle 1 Breakfast Recipes Apple Cinnamon Smoothie Servings: 1 1 Green Apple (chopped) 1 cup Coconut Milk 1/2 cup Ice 1/2 Tbsp Cinnamon 2 tsp Chia Seeds Blend Until Smooth. Kale Smoothie Servings: 1 1 cup Kale 1 Banana 1 ounce Avocado 1 cup Water 2 tsp Chia Seeds Blend Until Smooth. - 13 -
Cycle 1 Breakfast Recipes Servings: 1 2 Eggs 1/2 Green Pepper (chopped) 1/2 Tomato (chopped) 1-2 tsp Coconut Oil Veggie Scramble Heat coconut oil in skillet over medium. Pour eggs into skillet. Add vegetables and scramble eggs as normal. You can also add the veggies first, before the eggs, and cook them a bit before adding the eggs. - 14 -
Cycle 1 Lunch Recipes - 15 -
Cycle 1 Lunch Recipes Servings: 1 Shrimp and Veggies 4 ounces Shrimp (peeled) 1/2 cup Carrots (chopped) 1/2 cup Celery (chopped) 1/2 cup Cucumbers (diced) To taste Salt and Pepper Bring pot of water to boil. Add shrimp, boil for 3-4 minutes. In the meantime, combine veggies on a plate. Remove shrimp from water and plate with veggies. - 16 -
Cycle 1 Lunch Recipes Servings: 1 Tossed Chicken Salad 3 oz Chicken (diced) 1/4 cup Grape Tomatoes 1/2 Cucumber (sliced and halved) 2 Tbsp Red Onion (diced) 1 tsp Olive Oil To taste Salt and Pepper Toss all ingredients together. Add salt and pepper to taste. Leftover No Bean Turkey Chili See Recipe in Dinner Section - 17 -
Cycle 1 Dinner Recipes - 18 -
Cycle 1 Dinner Recipes Servings: 2 No Bean Turkey Chili 8 ounces Ground Turkey 2 cups Diced Tomatoes 1 Carrot (diced) 1 Celery Stalk (diced) 1 tsp Chili Powder 1 tsp Cumin 1 clove Garlic (minced) 1 tsp Coconut Oil 2 cups Chicken Broth 1 Tbsp Tomato Paste Heat coconut oil in Dutch oven over medium heat. Saute all vegetables until soft, about 10 minutes. Stir in tomato paste. Add turkey and cook all the way through, stirring constantly. Add spices, tomatoes and chicken broth. Stir. Bring to a boil and boil until chicken broth is mostly cooked off, about 20 minutes. *Eat half for dinner, and save the other half for tomorrow's lunch. - 19 -
Cycle 1 Dinner Recipes Servings: 1 Chicken Lettuce Wraps 1 (4-5 oz) Chicken Breast 2 Romaine Leaves 1 Green Bell Pepper (sliced) 1/2 White Onion (sliced) 1 Lime (juiced) 1 tsp Cayenne Pepper 1 tsp Coconut Oil Heat oil in skillet over medium high heat. Add peppers and onions. Saute 4 to 5 minutes. In the meantime, dice the chicken into 1 inch cubes. Add chicken and cook through. Add cayenne and lime juice. Toss to coat. Serve in lettuce wraps. If you don't like spicy foods, you can reduce the amount of cayenne pepper used in this recipe. - 20 -
Cycle 1 Dinner Recipes Servings: 1 Roasted Shrimp and 4 ounces Shrimp (peeled) 1 tsp Olive Oil 1/4 tsp Cayenne 1 Lime (juiced) To taste Salt and Pepper 1 Zucchini (sliced) 1 clove Garlic (minced) Zucchini Preheat oven to 350ºF. Line a baking sheet with aluminum foil. On one side of the foil, arrange the zucchini. Drizzle with olive oil and season with salt and pepper. Cook for 20 minutes. Remove from oven. Arrange shrimp on the other side and top with lemon juice, garlic, cayenne and salt and pepper. Return sheet to the oven and cook another 7 minutes or until shrimp are pink. - 21 -
Cycle 1 Snack Options - 22 -
Cycle 1 Snack Options Servings: 1 1/2 Banana (sliced) 1 Kiwi (sliced) 1/4 cup Strawberries (sliced) 2 tsp Chia Seeds Servings: 1 Fruit Salad Raw Veggies Combine fruit in a small bowl and toss together with chia seeds. 1-2 cups Cut Celery, Carrots and Cucumbers Fresh Berries with Chia Seeds Servings: 1 1 cup Mixed Berries (blueberries, strawberries, raspberries and blackberries) 1 Tbsp Chia Seeds (optional) - 23 -
Cycle 1 Snack Options Servings: 3 1 Avocado 2 Tbsp Red Onion (finely diced) 1 Lime (juiced) 1/2 Tomato (chopped) 1 pinch Salt Celery Sticks Guacamole Scoop out meat of the avocado and chop into small cubes. Combine the remaining ingredients with the avocado and mash well. Serve with celery sticks. - 24 -
Cycle 2 Breakfast Recipes - 25 -
Cycle 2 Breakfast Recipes Spinach Berry Smoothie Servings: 1 2 cups Spinach 1/2 cup Blueberries 1/2 cup Strawberries 1 cup Coconut Milk 1/2 cup Ice 2 tsp Chia Seeds Blend Until Smooth. Berry Smoothie Servings: 1 1 cup Blueberries 1 cup Raspberries 1 cup Coconut Milk 2 tsp Chia Seeds Blend Until Smooth. - 26 -
Cycle 2 Breakfast Recipes Fruit and Veggie Smoothie Servings: 1 1 cup Strawberries 1 Carrot 1 cup Ice 1 handful Spinach 2 tsp Chia Seeds 1 pinch Stevia Blend until smooth. - 27 -
Cycle 2 Lunch Recipes - 28 -
Cycle 2 Lunch Recipes Servings: 1 Avocado Spinach Salad 1 ounce Avocado (chopped) 1 handful Spinach 1/4 cup Grape Tomatoes 1 tsp Olive Oil 1 tsp Apple Cider Vinegar 1/2 Cucumber (chopped) Place avocado, tomatoes and cucumbers on bed of spinach. Combine apple cider vinegar and olive oil in small bowl and whisk together to form a dressing. Drizzle over the salad. - 29 -
Cycle 2 Lunch Recipes Berries and Seeds Salad Servings: 1 1/2 cup Blueberries 1/2 cup Blackberries 1/2 cup Strawberries 1 Tbsp Chia Seeds Combine berries and seeds together well. Place on bed of romaine lettuce or other greens if desired. - 30 -
Cycle 2 Lunch Recipes Servings: 1 Garlic Veggie Salad 1 handful Spinach 1/4 cup Mushrooms (sliced) 1/2 Cucumber (sliced and halved) 1/4 cup Broccoli 1 clove Garlic (chopped) 1 tsp Olive Oil 1 tsp Lemon Juice Whisk garlic, lemon juice and olive oil together to form a dressing. Combine mushrooms, cucumbers and broccoli. Toss in dressing and serve on a bed of spinach. - 31 -
Cycle 2 Dinner Recipes - 32 -
Cycle 2 Dinner Recipes Servings: 1 1 (4-5 oz) Chicken Breast (chopped) 1/2 cup Broccoli 1 tsp Minced Garlic 2 tsp Minced Ginger 1/4 cup Onion 1 tsp Coconut Oil Chicken Stir Fry Heat coconut oil over medium heat. Add ginger and garlic. Saute until fragrant. Add broccoli and onion. Cook for 5 minutes. Add chicken and cook until done, about 8 minutes. - 33 -
Cycle 2 Dinner Recipes Servings: 1 1 (4-5 oz) Tilapia Filet 1 Tbsp Coconut Oil To taste Salt and Pepper 1/4 cup Grape Tomatoes 2 ounces Avocado (chopped) Broiled Tilapia Preheat oven to 400ºF. Place tilapia in an oven safe dish, surrounded by tomatoes. Drizzle with coconut oil and sprinkle with salt and pepper. Cook for 8 to 10 minutes. Remove from oven and toss tomatoes with avocado. Serve atop fish. - 34 -
Cycle 2 Dinner Recipes Servings: 1 Baked Chicken and 1 (4-5 oz) Chicken Breast 1/4 cup Mushrooms 1/2 Zucchini (sliced) 1 Yellow Squash (sliced) 1 tsp Olive Oil or Coconut Oil To taste Salt and Pepper 1 tsp Dried Oregano 2 cloves Garlic (minced) Roasted Veggies Preheat oven to 350ºF. Line a baking sheet with aluminum foil. Arrange vegetables and drizzle wit oil. Sprinkle with salt, pepper, oregano, and half of the minced garlic (1 clove). Place chicken in an oven safe baking dish. Brush on olive oil. Sprinkle with salt and pepper and remaining garlic. Cook both for 30 minutes. - 35 -
Cycle 2 Snack Options - 36 -
Cycle 2 Snack Options Guacamole Raw Veggies Fresh Berries with Chia Seeds - 37 -
Cycle 3 Breakfast Recipes - 38 -
Cycle 3 Breakfast Recipes Servings: 1 2 Eggs To taste Salt and Pepper 2 Tbsp Cilantro (chopped) 1 Small Tomato (chopped) 1 Tbsp Red Onion (chopped) Mexican Omelet Heat whisked eggs in skillet over medium heat. Run the spatula around the rim of the omelet. Add remaining ingredients to one side of the omelet. Tilt the skillet to make sure the eggs run around the edges and are cooked. Flip the other side of the omelet over the vegetables. Cook for another minute or so, depending on how brown you like your omelet. - 39 -
Cycle 3 Breakfast Recipes Servings: 1 Apple and Nut Quinoa 1/4 cup Uncooked Quinoa 1/2 Apple (chopped) 1 ounce Walnuts Scramble Rinse quinoa under water for a few minutes. Add rinsed quinoa and half a cup of water to a small saucepan. Bring to a boil. Stir and reduce heat to low. Cover and simmer for 15 minutes, stirring occasionally. Remove from heat and add nuts and apples. Toss well. - 40 -
Cycle 3 Breakfast Recipes Servings: 1 1/2 Banana 1/2 cup Strawberries 1/2 cup Coconut Milk 2 tsp Chia Seeds 1/2 cup Ice Strawberry Banana Smoothie Blend until Smooth. - 41 -
Cycle 3 Lunch Recipes - 42 -
Cycle 3 Lunch Recipes Servings: 1 Avocado Spinach Salad 1 ounce Avocado (chopped) 1 handful Spinach 1/4 cup Grape Tomatoes 1 tsp Olive Oil 1 tsp Apple Cider Vinegar 1/2 Cucumber (chopped) 4-5 ounces Chicken Breast (shredded) Place avocado, tomatoes, chicken and cucumbers on a bed of spinach. Combine apple cider vinegar and olive oil and whisk together to form a dressing. Drizzle over the salad. - 43 -
Cycle 3 Lunch Recipes Leftover Turkey and Quinoa See Recipe in Dinner Section Garlic Veggie Salad Servings: 1 1 handful Spinach 1/4 cup Mushrooms (sliced) 1/4 cup Cucumbers (chopped) 1/4 cup Broccoli 1 clove Garlic (chopped) 1 tsp Olive Oil 1 tsp Lemon Juice 3 oz Chicken breast (shredded) Whisk garlic, lemon juice and olive oil together to form a dressing. Combine mushrooms, chicken, cucumbers and broccoli. Toss in dressing and serve on a bed of spinach. - 44 -
Cycle 3 Dinner Recipes - 45 -
Cycle 3 Dinner Recipes Servings: 2 Turkey and Quinoa 1/2 pound Ground Turkey 1/2 cup Cooked Quinoa Taco Seasoning* 1 cup Diced Tomatoes 1/2 cup Diced Peppers (bell and hot) *Taco Seasoning 1/2 Tbsp Chili Powder 1/8 tsp Garlic Powder 1/8 tsp Onion Powder 1/8 tsp Red Pepper Flakes 1/8 tsp Oregano 1/4 tsp Paprika 1/4 tsp Cumin 1/2 tsp Unrefined Sea Salt 1/2 tsp Black Pepper Brown ground turkey. Season with Taco Seasoning while cooking. Add quinoa, diced tomatoes, and peppers. Let simmer for 5 minutes. *Eat half for dinner, and save the other half for tomorrow's lunch. - 46 -
Cycle 3 Dinner Recipes Servings: 4 1 pound Chicken breast (cut in thin strips) 1 Bell Pepper (sliced) 1 Onion (sliced) 2 tsp Chili Powder and Cumin 2 cloves Garlic (chopped) 2 Limes (juiced) Coconut Oil Fajita Chicken Combine chicken, pepper, onion, spices, garlic, and lime juice in a bowl; mix well. Heat coconut oil on medium heat in a large skillet. Pour the contents of the bowl into the skillet. Cook until chicken is cooked through and the veggies are tender. - 47 -
Cycle 3 Dinner Recipes Salmon with Cilantro Sauce Servings: 4 1 (12 oz) Salmon Fillet (cut into 4 portions) 1/4 cup Lime Juice 3 Tbsp Fresh Cilantro (chopped) 1 Tbsp Olive Oil 1/2 tsp Ground Cumin To taste Salt and Pepper Preheat oven to 500ºF. Tear 4 pieces of aluminum foil, about 12x12 inch, and lightly grease. Place a piece of salmon on each foil square. In a small bowl, combine lime juice, cilantro, olive oil, and spices; drizzle over fish. Fold the foil up to create packets. Place baking sheet in the oven for 2 minutes to preheat. Put packets of fish onto the hot baking sheet. Bake 8 minutes, or until fish is opaque and flakes easily with a fork. - 48 -
Cycle 3 Snack Options - 49 -
Cycle 3 Snack Options Nut Butter with an Apple Fresh Berries Raw Veggies with Chia Seeds Guacamole - 50 -
Drink Options - 51 -
Drink Options 3 ounces Ginger Root 3 cups Boiled Water Lemon Ginger Tea Wash ginger and then peel and slice into tiny pieces. Boil the water. Place the ginger in the bottom of a teapot and pour in the water. Put on the lid and steep for 10-15 minutes. Mint Tea 1 cup Mint 2 cups Boiled Water Wash the mint and then tear into small pieces. Place them in a teapot and pour the water over them. Let the tea steep for about 5-7 minutes. - 52 -
Drink Options 1 bunch Parsley 4 cups Water Parsley Tea Begin boiling water. Place parsley leaves in the bottom of your mug. Pour water over parsley and let it steep for 5 minutes. Lemonade 1 Lemon (juiced) 12 ounces Water 1 pinch Stevia Squeeze half of the lemon in your water and drop a slice or two in there for some added flavor. Finish with a pinch of stevia, stir, and enjoy! - 53 -
Drink Options Strawberry Lime Water 1/2 Lime 3 Strawberries 8 ounces Water Slice the lime. Cut tops off strawberries and cut in halves. Add fruit to water. Let sit for a bit so the water can soak up the flavor of the fruit. Enjoy! *Can modify this using other fruits: lemon, lime, and orange are delicious together, too! Cucumber Mint Water 4 Mint Leaves 1/2 Cucumber (thinly sliced) 1 gallon Water Mix all together in large container, such as a pitcher. Place in refrigerator and let the flavors combine for at least 3 hours. - 54 -
Drink Options 1/2 cup Blueberries 1/2 cup Blackberries 1 gallon Water Berry Water Muddle berries at the bottom of a pitcher. Add water and chill for 3 hours at minimum. Stir before serving. - 55 -