Cooking, Eating, and Enjoying Healthy Food!
So, I’ve never really done a detox or cleanse before, and have been skeptical of these types of crash “diets.” But, I’ve been seeing a nutritionist, and have decided to take on a 2-week detox/cleanse starting on Monday. Why not tomorrow? Well, I need to meal plan, and, more importantly, wean off of caffeine. I can’t deal with a detox with terrible headaches.
I went to this nutritionist (who works in an ob/gyn office in my area) to do some micronutrient and cardiovascular health marker testing a couple of months ago. I finally got the results back yesterday, and I’m deficient in Vitamin B12, Magnesium, and CoQ10. There are some others that are borderline. It also showed that my liver functioning was not so great, so it’s detox time. The plan is to do a detox/cleanse for two weeks, then to start supplementing with the nutrients that I’m deficient in.
I’ll be doing the 14-day Designs for Health Detox/Cleanse (found here). In short, I’ll be cutting out sugar, dairy, gluten and most other grains, soy, and caffeine. I’ll have a protein/vitamin shake for breakfast and lunch (with added stuff) and supplements, snack between meals, then a healthy dinner. This is not a calorie-restrictive detox (thank the gods!), and you are encouraged to eat when hungry. I’ll be aiming for about 1500 calories/day. I’ll still be exercising the same amount as well.
I’ve looked all over the interwebs for people’s experiences with this particular detox/cleanse, and found some great blog posts, but no meal plans. All the reviews are glowing, by the way, so I’m hopeful! But, I’m posting my meal plan so you will know exactly what I’ll be eating. I’ll give updates that include the actual nutrient breakdowns once I plug each day into MyFitness Pal. I’ll also be posting recipes for dinner, photos, and how I feel on the cleanse. Wish me luck!
Here’s the meal plan: (see printable pdf link at bottom)
|14-Day Designs For Health Detox-Cleanse|
|Mon, 6/2||Shake||roast beef slices, carrot sticks, pumpkin seeds||Shake||rice/seed crackers with hummus, pear||rotisserie chicken, baked sweet potato, sauteed spinach||Shake varieties:||Add greens, avo, berries, cucumber, celery, coconut oil, coconut milk/rice milk|
|Tue, 6/3||Shake||raw peppers with hummus, pear||Shake||roast beef slices, small apple||rotisserie chicken, baked sweet potato, sauteed spinach||No:||Dairy, Caffeine, Gluten, Sugar, Soy|
|Wed, 6/4||Shake||hard boiled egg, rice/seed crackers, olives||Shake||unsweetened sunbutter, apple||Beef and Vegetable Soup, with potatoes||Yes:||Olive oil, coconut oil, ghee, coconut flour, almond flour, brown rice, fresh herbs|
|Thur, 6/5||Shake||hard boiled egg, rice/seed crackers, olives||Shake||turkey slices, pumpkin seeds, pickles||Beef and Vegetable Soup, with potatoes|
|Fri, 6/6||Shake||turkey slices, pumpkin seeds, pickles||Shake||plum, toasted sunflower seeds (homemade)||Taco Salad (greens, turkey taco meat, veggies, salsa, lime juice)|
|Sat, 6/7||Shake||plum, toasted sunflower seeds (homemade)||Shake||rice/seed crackers with hardboiled egg, blackberries||Taco Salad (greens, turkey taco meat, veggies, salsa, lime juice)|
|Sun, 6/8||Shake||rice/seed crackers with hardboiled egg, blackberries||Shake||raw peppers with hummus, pear||Roasted spaghetti squash with homemade meatballs and marinara|
|Mon, 6/9||Shake||blackberries, pumpkin seeds, carrot sticks||Shake||1/2 baked sweet potato and 1 hard-boiled egg||Roasted spaghetti squash with homemade meatballs and marinara|
|Tue, 6/10||Shake||1/2 baked sweet potato and 1 hard-boiled egg||Shake||roast beef slices, small apple||Chicken cutlets sauteed, stone ground mustard, sauerkraut, baked rosemary red potatoes|
|Wed, 6/11||Shake||roast beef slices, carrot sticks, pumpkin seeds||Shake||turkey slices, pumpkin seeds, pickles||Chicken cutlets sauteed, stone ground mustard, sauerkraut, baked rosemary red potatoes|
|Thur, 6/12||Shake||rice/seed crackers with hardboiled egg, blackberries||Shake||red peppers with hummus, plum||Sweet potato hash with eggs, bacon, peppers, herbs; side salad|
|Fri, 6/13||Shake||red peppers with hummus, plum||Shake||pear, turkey slices, pickles||Sweet potato hash with eggs, bacon, peppers, herbs; side salad|
|Sat, 6/14||Shake||apple with sunbutter||Shake||carrot sticks, turkey slices, olives||Turkey/veggie stir-fry with brown rice and avocado|
|Sun, 6/15||Shake||rice/seed crackers with hardboiled egg, blackberries||Shake||red peppers with hummus, plum||Turkey/veggie stir-fry with brown rice and avocado|
Here’s the pdf version: 14daycleansemealplan