Meal Plan
Howdy Folks! It's Monday, and it's June! One week from the Summer Solstice Cleanse...
I hope you had a joyous and restful weekend! And that the blossoming flowers and pollens are gentle to your respiratory system!
In the last post I outlined some basic ways you can prepare for a cleanse. I can't stress enough, hydration! I also recommend eating more vegetables and less of everything else, and not eating late at night.
As you plan your week ahead, you might be thinking about what supplies and groceries you will need for the cleanse. I'm including meal plan options below, one for the Whole Foods cleanse and one for the Juice cleanse. I give several options so that you can select foods you prefer and those that are available in your area. You can make your own grocery list from these meal ideas.
Commit to a plan that is a bit of a challenge for you but not so daunting that you are unlikely to follow it. There are options below for Whole Foods with meat, without meat, and a Juice cleanse. If you already eat a lot of whole foods and you do eat meat, consider eliminating meat for 5 days, or for 3 of the days. If eating wholesome foods is new to you, and you can't imagine going 5 days without meat, keep the meat and focus on selecting nutritious options. If you're a vegan or vegetarian and feel like you really need to keep a high amount of protein, add quinoa and/or lentils or chickpeas once a day.
Seek something that is a bit of a stretch for you, it will give your body a break from the normal routine, and an opportunity to reset. If you drink 2-3 cups of coffee, consider having just 8oz. Or if you drink 1 cup of coffee, consider mate or green tea instead. Consider using no salt, or if you must, just a pinch of sea salt per meal. The only canned food I recommend is coconut milk as it is difficult to find in any other form. For the veggies and fruits, attempt for fresh, though you may want some frozen fruit in smoothies, and frozen peas for the Mint Pea Soup (takes a long time to shell 4lbs peas!).
If you are doing the Juice Cleanse you will need a juicer. Any centrifugal or masticating juicer should work. Inexpensive models are available and work just fine. This is the model we upgraded to and currently use.
If you want to do the Juice Cleanse and aren't willing to purchase a juicer or don't want to do any food prep, you can consider purchasing raw, fresh, unpasteurized vegetable juices from your local health food store or juice shop. Several stores offer cleanse kits, with enough juice for the entire week. Be careful! Many juices are mostly fruit and high in sugar and most are pasteurized, which defeats the point of potent, nutrient-dense raw foods. If you are purchasing juices, better to get ones that have been pressed in the last 24 hours. The longer food sits, the less vital it is. Juices tend to separate and lose their creamy texture and bursting flavor, even after a couple of hours.
This cleanse is highly customizable. I will send schedules, recipes, bodywork techniques, and tips in the coming days and throughout the cleanse. I encourage you to make your grocery list now and do your shopping this weekend. In addition to the foods below, you will need cleansing herbs, in the form of tea or supplements, stay tuned for more info!
Set a goal to have your cleanse plan written out, or typed and printed, by Friday of this week. This will help you stick with your goal and be accountable. We will each have slightly different plans and goals, and will support each other. Please post a comment if you have any questions or need help!
Whole Foods Summer Solstice Cleanse Meal Plan
Breakfast options:
Dinner options:
I hope you had a joyous and restful weekend! And that the blossoming flowers and pollens are gentle to your respiratory system!
In the last post I outlined some basic ways you can prepare for a cleanse. I can't stress enough, hydration! I also recommend eating more vegetables and less of everything else, and not eating late at night.
As you plan your week ahead, you might be thinking about what supplies and groceries you will need for the cleanse. I'm including meal plan options below, one for the Whole Foods cleanse and one for the Juice cleanse. I give several options so that you can select foods you prefer and those that are available in your area. You can make your own grocery list from these meal ideas.
Commit to a plan that is a bit of a challenge for you but not so daunting that you are unlikely to follow it. There are options below for Whole Foods with meat, without meat, and a Juice cleanse. If you already eat a lot of whole foods and you do eat meat, consider eliminating meat for 5 days, or for 3 of the days. If eating wholesome foods is new to you, and you can't imagine going 5 days without meat, keep the meat and focus on selecting nutritious options. If you're a vegan or vegetarian and feel like you really need to keep a high amount of protein, add quinoa and/or lentils or chickpeas once a day.
Seek something that is a bit of a stretch for you, it will give your body a break from the normal routine, and an opportunity to reset. If you drink 2-3 cups of coffee, consider having just 8oz. Or if you drink 1 cup of coffee, consider mate or green tea instead. Consider using no salt, or if you must, just a pinch of sea salt per meal. The only canned food I recommend is coconut milk as it is difficult to find in any other form. For the veggies and fruits, attempt for fresh, though you may want some frozen fruit in smoothies, and frozen peas for the Mint Pea Soup (takes a long time to shell 4lbs peas!).
If you are doing the Juice Cleanse you will need a juicer. Any centrifugal or masticating juicer should work. Inexpensive models are available and work just fine. This is the model we upgraded to and currently use.
If you want to do the Juice Cleanse and aren't willing to purchase a juicer or don't want to do any food prep, you can consider purchasing raw, fresh, unpasteurized vegetable juices from your local health food store or juice shop. Several stores offer cleanse kits, with enough juice for the entire week. Be careful! Many juices are mostly fruit and high in sugar and most are pasteurized, which defeats the point of potent, nutrient-dense raw foods. If you are purchasing juices, better to get ones that have been pressed in the last 24 hours. The longer food sits, the less vital it is. Juices tend to separate and lose their creamy texture and bursting flavor, even after a couple of hours.
This cleanse is highly customizable. I will send schedules, recipes, bodywork techniques, and tips in the coming days and throughout the cleanse. I encourage you to make your grocery list now and do your shopping this weekend. In addition to the foods below, you will need cleansing herbs, in the form of tea or supplements, stay tuned for more info!
Set a goal to have your cleanse plan written out, or typed and printed, by Friday of this week. This will help you stick with your goal and be accountable. We will each have slightly different plans and goals, and will support each other. Please post a comment if you have any questions or need help!
Whole Foods Summer Solstice Cleanse Meal Plan
Breakfast options:
- Sweet Potato, cinnamon, 1T coconut oil, 1/4c soaked almonds
- 2 Poached Eggs, 1c spinach, salsa
- Coconut Chia Pudding (3T chia soaked overnight in 1/2 can coconut milk) with dash vanilla and 4-6 drops liquid stevia for flavor, optional: add hemp or pea protein powder (no whey, rice, or soy)
- Green Smoothie- 1/2c fresh or frozen berries OR 1 frozen banana, 1c spinach or kale, 1/2c cashews or soaked almonds, 1/2c water, dash cinnamon and vanilla, optional: 4-6 drops liquid stevia
- Avo Coco Smoothie- 1 avocado, 1 frozen banana, 1/2 can coconut plus water as needed, ginger, turmeric, cinnamon, optional: 4-6 drops liquid stevia, dash cayenne, top with shredded coconut, chia seeds, or ground flax seeds
- Banana Pancakes- skip the optional add ins, unless you like nuts, but the bananas already have a lot of sugar, http://www.thekitchn.com/how-to-make-2-ingredient-banana-pancakes-cooking-lessons-from-the-kitchn-218658
Lunch options:
- Green Salad- spinach, avocado, raw pumpkin seeds, parsley, olive oil, balsamic, optional tomatoes, carrots, cucumber, ground black pepper
- Summer Squash Soup- sauté 2c chopped summer squash, 1/4c chopped onion, minced garlic, then add 2c chicken or veggie broth, let simmer until hot, add 1c spinach, turn off heat, add juice of 1 lemon, 1/2c chopped parsley and/or basil, black pepper, optional: 1/2c chopped chicken (already cooked or cook in pan prior to veggies)
- Collard Wraps- try this recipe with salmon, but sub yogurt with unsweetened coconut yogurt or olive oil http://www.hungryhealthyhappy.com/collard-green-wrap/
- OR Vegetarian Collard Wraps- http://www.beginwithinnutrition.com/2015/04/13/green-enchiladas-with-avocado-cream/
- Mint Pea Soup- serve warm or room temp, I like this recipe, just replace butter with olive oil: http://www.myrecipes.com/recipe/fresh-pea-soup-with-mint, optional: roasted chicken breast with parsley, black pepper, lemon
- Seaweed Spring Roll- 3 nori sheets (sushi wrap), 2T cashew or almond butter, red pepper flakes, shredded carrot, shredded beet, sprouts, green onion, sesame oil and/or sesame seeds, assemble in order and roll, cut diagonal in half, enjoy! optional: 1/2c chopped chicken, for vegetarian/vegan- 1/2c chickpeas
Dinner options:
- Pesto squash noodles- prepared squash noodles or baked spaghetti squash or sliced summer squash, basil, olive oil, walnuts, optional: roasted bell pepper, 6oz. chicken
- Garden Vegetable Tagine- can be cooked in pan instead of tagine: http://nutritionstripped.com/garden-vegetable-tagine/
- OR Chicken Tagine- http://www.myrecipes.com/recipe/chicken-tagine-with-lemons-olives
- Roots Stew- sauté 2 chopped beets, 4 chopped carrots, 1 chopped sweet potato or yam, garlic, ginger, add 2c bone or veggie broth, 1c water, boil until veggies are tender, then add 1c chard or other dark leafy green til tender, dash black pepper, optional: 1/2c ground beef (cooked prior to veggies, set aside, add to broth once simmering)
- Borscht- nix the sour cream but keep the horseradish if you like it, good for cleansing and circulation http://www.eatingwell.com/recipe/252160/borscht/
- Comfort Meal: Cauliflower Mash, Sautéed Greens, Mushroom Gravy- steam cauliflower, blend with olive oil and sautéed, add water as needed for fluffy creamy texture, top with green onion and parsley, greens: sauté 2c dark greens with olive oil, garlic, onion, gravy: cook 2c sliced mushroom and 1/2c chopped onion in heated oil, add garlic, oregano, thyme, add 1c broth, add 1-2T hemp or pea protein powder if needed for thickening
- optional: add 1/2lb turkey breast, ground turkey or beef in gravy, or 1 chicken breast
Juice Summer Solstice Cleanse Meal Plan
Two Days Before:
- Eat meals with vegetables, bone or veggie broth, hemp or pea protein, sweet potato or yam, eggs okay
- No alcohol, sugar, dairy, meat, grains
- Limit caffeine to less than 100mg (8oz coffee)
Day Before:
- Limit caffeine to 50mg (8oz green tea)
- No alcohol, sugar, dairy, meat, grains
- Breakfast- smoothie with hemp or pea protein, or fruit and chia pudding
- Lunch- veggie soup, in bone or veggie broth
- Dinner- raw veggies, green salad
Breakfast Options:
- Sunrise: carrots, 1 bulb fennel, 1 orange peeled
- Veggie Awake: carrots, beet, celery, ginger, lemon
- Sweet Spice: 1 apple, carrots, ginger
- Hot Cider: 2 apples, ginger, lemon, 4oz hot water, dash cinnamon
- Tropical Morning Cocktail: 1c pineapple spears, 4 carrots, 1 beet, ginger, lemon
- Vitamin C Blast: 2 oranges, peeled, 1 red bell pepper, 4 carrots OR sparkling water
- Bloody Mary: http://www.rebootwithjoe.com/bloody-mary-juice/
- Pineapple Cucumber Jalapeno: http://www.bonappetit.com/recipe/pineapple-cucumber-and-jalapeno-juice
- Blood Cleanser: 3 beets, entire bunch of celery, 1/2 bunch parsley, 1 lemon, optional dash cayenne
- Refresh: 2 cucumbers, celery, lemon, optional: 1oz aloe vera juice (from bottle)
- Herbal Nourish: carrot, 1/2 apple, 1 bunch dandelion greens OR watercress OR parsley,
- Herbal Nourish Cider: 2 apples, 1 bunch dandelion greens OR watercress OR parsley, add hot water
- All Green- 1 cucumber, 1 head celery, 6 kale leaves and/or 1/2 bunch romaine lettuce, 1/2 bunch parsley, lime
- Green Comfort: carrots, 6 leaves kale, 1 apple, 1" ginger root, top with cinnamon and/or nutmeg
- Warm Me Up: carrot, beet, fennel, ginger, garlic, add 4oz hot water, black pepper
- Cucumber Margarita: 2 cucumbers, 2 peeled limes, 3 stalks celery, 1/2 bunch cilantro, optional: sea salt rim
- Raw Borscht- good for final night, reintroduce some solid food http://healingfeast.com/borscht.cfm
Day After
- Morning: Break Fast Smoothie- 1/2 avocado, 1/2 banana (frozen or fresh), 1c coconut water (best fresh from coconut, second best from can), 1c spinach, cinnamon, top with fresh berries, 1/2t ground flaxseed
- Lunch: raw foods, green salad
- Dinner: baked sweet potato, cup broth, dash apple cider vinegar and greens
More on follow-up care soon!
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