SAMPLE DIET
A week of clean eating is a good way to recover from the holidays, and a great way to get back on track with a healthy diet. Please read about fasting before you begin. During this week do not eat or drink any gluten, dairy, coffee, black tea, or sugar.
A list of gluten free foods is at the end of this sample diet.
Tip: eat your big meal at lunch or dinner, depending on your schedule and preference. Be sure to have 12 hours of fasting before you eat breakfast. Your body needs a full 12 hours without food to spend its’ energy cleaning and detoxifying.
The Cleanse
Day 1
24 hour water fast. Be sure to drink 10 – 16 glasses of water.
Day 2
On Waking: ¼ Lemon in a cup of hot water
Breakfast: Eggs scrambled with greens (spinach, chard or baby kale)
Snack: Brown Rice Cakes, Almond Butter
Lunch: Chicken on a big salad of spinach or greens (Olive oil and balsamic vinegar)
Snack: Hummus, Vegetables
Dinner: Chicken, Fish or Turkey on the grill. Steamed Vegetables and Salad. Use tahini, olive oil and balsamic vinegar for seasoning.
Day 3
On Waking: ¼ Lemon in a cup of hot water
Breakfast: Cooked rice cereal with chopped almonds. Cook one cup jasmine rice in 2 cups water. Cook 15 – 20 minutes. Add 1 cup coconut milk and 1/4 tsp cinnamon and cook on low another 15 minutes. Stir in 1 tsp vanilla. Add chopped almonds and enjoy.
Snack: Brown Rice Cakes, Almond Butter
Lunch: Chicken or Turkey rolled with Avocado in lettuce leaves. Drizzle with olive oil and balsamic vinegar. Sea salt and pepper to taste.
Snack: Hummus, Vegetables
Dinner: Bowl of soup —in a bowl layer black beans, brown rice, sweet potatoes, sauteed onions and steamed vegetables, and sliced avocado. Cover with salsa
No food after dinner. Allow for 12 full hours before breakfast.
Day 4
On Waking: ¼ Lemon in a cup of hot water
Breakfast: Eggs, steamed greens and a strip of lean turkey bacon
Snack: Sliced green apple
Lunch: Salad with chicken (Olive oil and vinegar)
Snack: Delicious avocado dip: You can make this and store for a day in your fridge.
In food processor: 1 avocado, 2 cups greens, 1 clove garlic, 1 tsp cumin, juice from 1/4 lemon, and 1/2 tsp sea salt. Eat with carrot sticks, celery or rice crackers.
Dinner: White Bean Soup
Sauté 1 onion, two sliced carrots, two stalks sliced celery about 5 minutes.
Add 1/2 tsp herbs de provence and sauté another 2 minutes. Add 1 tsp dried yellow mustard, 32 ozs of vegetable broth, and three cans of drained and rinsed cannellini beans. Low boil for 15 minutes. Add cut up broccoli and cook another 6 – 8 minutes. Sea salt and pepper to taste.
No food after dinner. Allow for 12 full hours before breakfast
Day 5
On Waking: ¼ Lemon in a cup of hot water
Breakfast: Oatmeal cooked with cinnamon and bits of green apple. Eat with a small amount of coconut milk and chopped nuts. (No peanuts)
Snack: Brown Rice Cakes, Almond Butter
Lunch: Chicken or Turkey rolled with Avocado in lettuce leaves. Drizzle with olive oil and balsamic vinegar. Sea salt and pepper to taste. Add a little tahini for extra flavor.
Snack: Hummus, rice crackers
Dinner: Fish, rice cooked in chicken broth, and steamed vegetables.
Marinade for Fish: 1/4 C gluten free soy sauce, 1 tsp grated ginger, 2 tsp agave nectar. Marinate fish a couple of hours before grilling.
No food after dinner. Allow for 12 full hours before breakfast
Day 6
On Waking: ¼ Lemon in a cup of hot water
Breakfast: Eggs, steamed greens, and organic chicken sausage links.
Snack: Brown Rice Cakes, Almond Butter
Lunch: Chicken with steamed brussel sprouts and salad (Olive oil and balsamic vinegar)
Snack: Hummus, Vegetables
Dinner: Black Bean Soup
Sauté 1 onion, add 2 sliced carrots, 2 sliced celery stalks, 1 tsp cumin, and 1 tsp curry. Sauté another 2 minutes. Add 32 ozs vegetable broth, 3 cans rinsed black beans and low boil 20 minutes. Add broccoli and cook another 5 minutes. Stir in two big handfuls of greens, 3 – 4 Tbs of salsa, sea salt and pepper to taste. (Add more curry if desired.) Serve with organic corn tortilla chips. I like to break them up in my bowl and add the soup on top.
Day 7
Congratulations! You made it.
On Waking: ¼ Lemon in cup of hot water
Breakfast: Cooked rice cereal with chopped almonds.
Cook one cup jasmine rice in 2 cups water. Cook 15 – 20 minutes. Add 1 cup coconut milk and 1/4 tsp cinnamon and cook on low another 15 minutes. Stir in 1 tsp vanilla. Add chopped almonds and enjoy.
Snack: Carrot and Celery sticks
Lunch: Chicken and hummus with Avocado in lettuce leaves. Drizzle with olive oil and balsamic vinegar. Sea salt and pepper to taste.
Snack: Nuts
Dinner: Grilled chicken, quinoa cooked in chicken broth, and steamed vegetables.
Marinade for chicken: 1/4 C gluten free soy sauce, 1 tsp sesame oil, 1 tsp dried mustard, 1 clove garlic minced, and 1 tsp agave nectar. Mix well.
Dessert – You deserve it!!
One 14 oz can of Coconut cream. Place in a bowl, Mix with mixer until creamy. Add 1 tsp vanilla extract, and 2 tsp agave nectar to sweeten and mix one more minute. (Add more agave if not sweet enough.) Cut up a bowl of fruit like mango, banana, peach, whatever sounds good to you. Add a large dollop of coconut cream and enjoy.
GLUTEN FREE LIST
- Buckwheat
- Corn (Do not eat corn as a vegetable on the cleanse)
- Corn Flour
- Corn Meal
- Oatmeal (Gluten Free on packaging: or contaminated with gluten in milling from wheat products)
- Rice Flour
- Amaranth
- Gluten Free Flours:
- Bob’s Red mill
- Pamela’s Gluten Free Flour
- Hummus
- Legumes
- Rice
- Quinoa
- Vegetables
- Nuts
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