I’ve wanted to try a detoxifying cleanse for some time now, but just couldn’t wrap my head around trying to function while only consuming some purportedly magical concoction of water, lemon, maple syrup and cayenne pepper in an attempt at pursuing the so-called Master Cleanse. If you’re like me and lead an active and busy lifestyle, it would be nearly impossible to follow most detox programs without feeling drained or hangry the entire time.
Moderation and feasibility in mind, I’ve devised a cleanse that keeps it real and keeps you functional. I am not a nutritionist (yet!) or doctor, but I have done my fair share of research. The first two days of this cleanse are 100% raw–intended to scrub out your digestive track the natural way–and all but the final day are in keeping with a vegan diet.
This is a great way to give your system a reset as the seasons change. That being said, while following this please listen to your body. It’s normal to feel hungry at times (especially during days 1-4), but do not starve yourself. If your body is telling you to increase portion sizes, do it. Also, WARNING: do not work out during the first two days of this cleanse as there is little to no protein. I don’t want you doing damage to your muscles. If you desperately need to exercise days 1-2, do some restorative yoga, stretching, or take a long walk. Mainly, avoid any high-impact activities, weight training, or isometric training.
(The meals below are guidelines. Feel free to use the fruits, veggies, nuts, and whole grains you like best. For example, if you can’t find kale, use any other dark leafy green.)
|1||whole fruits &veggies||
|2||whole fruits &veggies||
|3||whole fruits &veggies; and seeds & nuts||
|4||whole fruits &veggies; and seeds & nuts||
|5||whole fruits &veggies; and seeds & nuts; and beans||
|6||whole fruits &veggies; and seeds & nuts; and beans||
|7||whole fruits &veggies; and seeds & nuts; and beans||
|8||whole fruits &veggies; and seeds & nuts; and beans; and whole grains||
|9||whole fruits &veggies; and seeds & nuts; and beans; and whole grains||
|10||whole fruits &veggies; and seeds & nuts; and beans; and whole grains; and eggs||
Suggested Shopping List:
- Salad greens: baby arugula and spinach
- Salad fixings: mushrooms, (grape) tomatoes, cucumbers, bell peppers (any color), carrots, avocados, and any other raw veggies you like
- Meaty veggies: eggplant, portobello mushrooms
- Fruits: blueberries, strawberries, raspberries, bananas, apples, oranges, mangoes, pineapple, pears, peaches, plums, figs, etc
- Hearty greens: kale (mustard greens, collard greens and swiss chard work too)
- Root vegetables: parsnips, turnips, sweet potatoes, beets, carrots
- Squash: butternut and acorn
- Nuts (all unsalted, raw): almonds and walnuts preferrably
- Seeds (all unsalted, raw): pumpkin, sunflower, chia (whole or ground), flax (ground)
- Whole grains: quinoa and oatmeal (other good ones include faro & barley)
- Proteins: pinto, kidney, black, or butter beans; lentils; chickpeas; eggs
- Flavoring: onions, garlic, ginger, cinnamon, cayenne pepper, and any other spices you like
- Acids: lemons, apple cider vinegar
- Oils: coconut oil (or cold-pressed extra virgin olive oil if you can’t find that)
- Sweeteners: maple syrup (or raw honey)
- Beverages: unsweetened green, white, and herbal teas; water!
- Liquids: almond, hemp, coconut or soy milk
- Coffee and black tea
- Sugar (except small quantities of maple syrup or raw honey)
- Oils (except small quantities of coconut oil or cold-pressed extra virgin olive oil)
- Refined Starches (a.k.a. “empty calories” like white bread)
- Booze (sorry kids–if you need a little sauce before going out, try kombucha)
I’ll be sharing recipes and insights over the course of the next 10 days, so stay tuned!